Thursday, January 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Poses with chair

       1.  Forward fold from (Sukasana)

       2.  Seated forward fold (Paschimottanasana)

       2.  One-legged forward fold (Janu Sirsasana)

       3.  Wide-legged forward fold (Upavistha Konasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Down dog (Adho Mukha Svanasana) with chair

       4.  Pyramid pose (Parsvottanasana)

       5.  Up dog (Urdhva Mukha Svanasana)

       6.  Down dog (Adho Mukha Svanasana)

- Reclining side twists (Salamba Bharadvajasana)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths

       3 Oms