Tuesday, December 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Virasana)

- Arm stretches from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead,

   pause, exhale, sweep arms down into child's pose (Vinyasa)

- Hands and knees position, Child's pose (Vinyasa)

- Child's pose, Down dog (Vinyasa)

- Down dog, Plank pose (Vinyasa)

- Down dog, Up dog (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Dancer's pose (Natarajasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Stretch hands up the wall, balance on toes

       5.  Pyramid pose (Parsvottanasana) with hands pressing into wall

       6.  Legs up the wall (Viparita Karani)

       7.  Spread legs up the wall (Viparita Karani) variation

       8.  Reach between spread legs and touch wall (Abs)

       9.  Side twists with legs bent up the wall

     10.  Frog pose (Bhekasana)

- (Supta Baddha Konasana) with two blocks, or with bolster, blanket for head,

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms