Thursday, January 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Lying on back position, rolled blanket under chest, blanket for head

   (Chest opener)

- Lying on back position, rolled blanket under spine, blanket for head

   (Chest opener)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

   hands and knees position

- Bridge pose (Setu Bandha Sarvangasana) without block and with block

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child’s pose (Balasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms