Tuesday, December 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Bird dog pose (Chakorasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Up dog (Urdhva Mukha Svanasana)


- Down dog / Plank pose / Up dog (Vinyasa)


- Sun salutations (Surya Namaskar) variation


- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Tree pose (Vrksasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Pyramid pose (Parsvottanasana)

       5.  Legs up the wall (Viparita Karani)

       6.  Spread legs up the wall (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

   (Balancing pose)

- (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