Tuesday, January 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)


- Seated side twists from (Sukasana)

- Seated pose (Baddha Konasana)

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, lift and extend right arm and left leg,

   pause, hands and knees position, lift left arm and right leg, hands

   and knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Poses at the wall

       1.  Pyramid pose (Parsvottanasana)

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms