Thursday, December 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Foot and calf massage from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- 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)

- Plank pose (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Triangle pose (Trikonasana)

       4.  Tree pose (Vrksasana)

       5.  Revolved triangle pose (Parivrtta Trikonasana) revolve upper torso only

       6.  Wide-legged forward fold (Prasarita Padottanasana)

       7.  Legs up the wall (Viparita Karani)

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

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms