Tuesday, January 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

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

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

   hands and knees position

- Bird-dog pose (Chakorasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Lying on back position, grab knees into chest, lower left leg to floor, raise right leg

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

   leg to vertical position, pause, grab knees into chest (Balancing pose)

- Lying on back position, grab knees into chest, legs to vertical position, pause,

   open legs to a straddle and reach arms overhead, pause, reach arms through

   legs, pause, arms overhead, legs to vertical, grab knees into chest (Abs)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child’s pose (Balasana)

- Standing poses

       1.  Star pose (Utthita Tadasana)

       2.  Triangle pose (Trikonasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani)

- (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