Tuesday, December 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

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

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

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

   and raise legs to vertical, pause, exhale, open legs into a straddle, pause,
   inhale, legs to vertical, pause, exhale, grape knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back, stretch back

       3.  Warrior 3 (Virabhadrasana III)

       4.  Tree pose (Vrksasana)

       5.  Standing backbend (Anuvittasana)

       6.  Forward fold (Utanasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Frog pose (Bhekasana)

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

   blanket for shoulders and head

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms