Thursday, January 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Boat pose (Paripuma Navasana) variation

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Lying on back position, grab knees into chest, inhale, sweep arms overhead

   and raise legs to vertical position, pause, exhale, open legs into a straddle,

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

   (Vinyasa)

- Table top pose (Ardha Purvottanasana)

- (Supta Padangusthasana) series, with block and strap

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

- Reclining side twists (Supta Matsyendrasana)

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

   rolled blankets for hips  -or-  supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms