Thursday, December 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Cow face pose (Gomukasana)

- Eagle arms from (Gomukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Sphynx pose (Salamba Bhujangasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- (Supta Padangusthasana) series, with strap and block

- Bridge pose (Setu Bandha Sarvangasana) series, with and without block

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms