Tuesday, December 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Baddha Konsana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- 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, pause, hands and knees position (Balancing pose)


- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

       5.  Tree pose (Vrksasana)

       6.  Pyramid pose (Parsvottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms