Tuesday, January 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions 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)

- Boat pose (Paripuma Navasana) variation

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, inhale, right leg back to vertical position, pause,

   exhale, bring right leg towards chest, pause, inhale, left leg back to vertical

   position, pause, exhale, bright left leg towards chest (Vinyasa)

- 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 (Twisting pose)

- Child’s pose (Balasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into child’s pose (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani) variation

- 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)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms