Tuesday, December 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side extensions from (Baddha Konasana)

- Seated pose (Dandasana)

- Wide-legged forward fold (Upavistha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Sun salutation (Series C)

- Chair pose (Utkatasana)

- Side twists from (Utkatasana)

- Sun salutation (Surya Namaskar) variation

- Poses at the wall

       1.  Handstand (Adho Mukha Vrksasana)

       2.  Dolphin handstand

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

- Poses with ropes

       1.  Stretch back with ropes

       2.  Down dog (Adho Mukha Svanasana)

       3.  Forward fold (Utanasana)

       4.  Chair pose (Utkatasana)

       5.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms