Thursday, December 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Reach arms overhead, stand up on toes

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 2 (Virabhadrasana III)

       5.  Forward fold (Utanasana)

- Poses with ropes

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Seated pose (Dandasana)

       4.  One-legged pose (Janu Sirsasana)

       5.  Seated pose (Baddha Konsana)

- Half moon pose (Ardha Chandrasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated side twists

       3.  Seated pose (Dandasana)

       4.  One-legged pose (Janu Sirsasana)

       5.  Seated pose (Baddha Konasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Bhekasana)

- (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