Thursday, December 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

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

   raise right leg to vertical position, pause, grab knees into chest, extend right

   leg to floor, pause, raise left leg to vertical position, pause, grab knees into

   chest (Balancing pose)

- Reclining standing pose (Supta Tadasana)

- Reclining tree pose (Supta Vrksasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Triangle pose (Trikonasana)

       5.  Tree pose (Vrksasana)

       6.  Standing backbend (Anuvittanasana)

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms