Thursday, December 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, inhale, knee to chest, pause, exhale, leg to vertical

   position, pause, inhale knee to chest, pause, exhale, leg to vertical position

   (Balancing pose)

- Bird-dog pose (Chakorasana)

- Hands and knees position, reach right arm under left arm, twist torso, pause,

   hands and knees position, reach left arm under right arm, twist torso, pause,

   hands and knees position

- Lying on back position, grab knees into chest, inhale, lift legs to vertical position

   and sweep arms overhead, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Abs)

- Bridge pose (Setu Bandha Sarvangasana) series, supported on block

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

       2.  Spread legs up the wall (Viparita Karani) variation

       3.  Side twists from (Viparita Karani) variation

- Lying on back position, grab knees into chest, right foot on top of left thigh, reach

   between legs and grab left leg, pause, lying on back position, left foot on top of

   right thigh, reach between legs and grab right leg, pause, grab knees into chest

- Lying on back position, knees bent, feet flat on floor, let legs fall to the right, pause,

   feet flat on floor, let legs fall to the left, pause, feet flat on floor

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

   blankets for hips   -or-   on two blocks with strap

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms