Tuesday, January 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists (Marchyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Lying on back position, pull knees into chest, inhale, sweep arms overhead

   and lift legs to vertical position, pause, open legs into a straddle, exhale, lift

   back off floor and reach arms through legs, pause, inhale, arms overhead

   and legs to vertical position, pause, exhale, pull knees into chest (Vinyasa)

- Side twists from lying on back position, arms extended to the side, knees bent


- Standing pose (Tadasana)


- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Stand up on toes, stretch hands up the wall

       4.  One step back from wall, stretch shoulders

       5.  Pyramid pose (Parsvottasana)

       6.  Standing backbend (Anuvittasana)

       7.  Forward fold (Utanasana)

       8.  Legs up the wall (Viparita Karani)

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

     10.  (Baddha Konasana) with feet on wall

     11.  Lying on back position, knees bent, side twists

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms