Thursday, January 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- 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)

- Extended side angle pose, with grab (Utthita Parsvakonasana), variation

   from kneeling position

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Standing poses

       1.  Standing pose (Tadasana)

       2.  Jump to spread legs position

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

       4.  Wide-legged forward fold (Prasarita Padottanasana)

       5.  Side twists from (Prasarita Padottanasana)

- Tree pose (Vrksasana)


- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Bridge pose (Setu Bandha Sarvangasana) with block, raise legs

   to vertical position

- Shoulderstand (Salamba Sarvangasana) with chair, mat for chair,

   blankets for shoulders

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation
       3 Oms