Thursday, January 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- (Badda Konasana) rock-side-to-side

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

   position (Balancing pose)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Cobra pose (Bhujangasana)

- Lying on stomach position, arms overhead, lift and extend right arm and left leg,

   pause, lying on stomach position, lift and extend left arm and right leg, lying on

   stomach position (Balancing pose)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Side plank pose (Vasisthasana)

- Standing pose (Tadasana)

- Forward fold (Utanasana) with blocks

- Side extensions from (Tadasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms