Tuesday, December 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

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

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

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Lying on back position, legs to vertical position, lower one leg and raise to

   vertical position, lower other leg and raise to vertical position (Abs)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variaiton

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Extended side angle pose with grab (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Bridge pose (Setu Bandha Sarvangasana) with blocks

- Legs up the wall (Viparita Karani)

- Side twist from (Viparita Karani) variation

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms