Thursday, January 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Supta Baddha Konasana) supported on blocks

- Lying on back position, grab knees into chest, extend right leg to floor,

   pause, lift left leg to vertical position, pause, grab knees into chest, extend

   left leg to floor, pause, lift right leg to vertical position, pause, grab knees

   into chest (Balancing pose)

- Bridge pose (Setu Bandha Sarvangasana)

- 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 (Vinyasa)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Garland pose (Malasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms