Tuesday, December 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Chest opener with rolled blanket

- Seated pose (Dandasana)

- Foot/calf massage

- Seated side twists (Marchiyasana)

- 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)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Stand up and balance on toes

       3.  One step back from wall, stretch shoulders

       4.  Pyramid pose (Parsvottanasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Standing backbend (Anuvittasana)

       7.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, then

   supported on cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms