Tuesday, January 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs 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)

- Lying on back position, arms at side, inhale, reach arms overhead,

   pause, exhale, arms at side (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- 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, twist torso, pause,

   hands and knees position

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Reach arms overhead, stand up on toes

       3.  Step back to right angle pose

       4.  Warrior 3 (Virabhadrasana III)

       5.  Pyramid pose (Parsvottanasana)

       6.  Tree pose (Vrksasana)

       7.  Legs up the wall (Viparita Karani)

       8.  Spread legs up the wall (Viparita Karani) variation

       9.  Side twists from (Viparita Karani) variation

- Lying on back position, grab knees into chest, extend right leg to floor, pause,

   grab knees into chest, extend left leg to floor, pause, grab knees into chest

- Happy baby pose (Ananda Balasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms