Thursday, December 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose from (Sukasana)

- Seated pose (Dandasana)

- Seated pose, inhale, sweep arms overhead, pause, exhale, twist to the right,

   pause, inhale, sweep arms overhead, pause, twist to the left, pause, inhale,

   sweep arms overhead (Vinyasa)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

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

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

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Low lunge pose (Anjaneyasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Poses at the wall

       1.  Backbend stretch with rope

       2.  Standing backbend (Anuvittasana) with rope

       3.  Legs up the wall (Viparita Karani)

       4.  Legs up the wall (Viparita Karani) variation

       5.  Side twists from (Viparita Karani) variation

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms