Thursday, December 20th class

- Opening Meditation

       Mindfulness meditation - full body scan

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Lying on back position, rolled blanket under chest, blanket for head

   (Chest opener)

- Lying on back position, folded blankets under spine, blanket for head

   (Chest opener)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with head supported on

            block or bolster/blankets

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Legs up the wall (Viparita Karani)

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

- Reclining side twists (Salamba Baharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms