Thursday, January 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths and follow body sensations

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Stand up on knees, inhale, sweep arms overhead, pause, exhale, sweep arms

   down into child's pose, pause (Vinyasa)

- Lying on stomach position, lift and extend right arm and left leg, pause, lying on

   stomach position, lift and extend left arm and right leg, pause, lying on stomach,

   lift and extend both arms and both legs, pause, lying on stomach position

   (Balancing pose)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Low lunge pose (Anjaneyasana)

- Extended side angle pose (Utthita Parsvakonasana)

- Warrior 2 (Virabhadrasana II)

- Forward fold (Utanasana)

- Shoulder opener with strap

- Poses at the wall

       1.  Camel pose (Ustrasana)

       2.  Legs up the wall (Viparita Karani)

       3.  Spread legs at the wall (Viparita Karani) variation

       4.  Side twists from lying on back position

- Lying on back position, lift legs to vertical position, pause, open legs into a

   straddle, pause, legs to vertical position, lift torso and reach through open

   legs, lying on back position

- Happy baby pose (Ananda Balasana)

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms