Thursday, January 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side twists from (Sukasana)

- Side extensions from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Boat pose (Paripuma Navasana) series

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana) variation

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Child’s pose (Balasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Reverse warrior pose (Viparita Virabhadrasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Legs up the wall (Viparita Karani)

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

- (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