Thursday, January 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Sphynx pose (Salamba Bhujangasana)

- Up dog pose (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Up dog / Down dog (Vinyasa)

- Cat / cow pose (Marjariasana / Bitalasana)

- Childs pose (Balasana)

- Dolphin Plank pose (Utthita Chaturanga Dandasana)

- Standing pose (Tadasana)

- Poses at the wall

       1.  Pyramid pose (Parsvottanasana)

       2.  Warrior 3 (Virabhadrasana III)

       3.  Twisting Triangle (Parivrtta Trikonasana) revolve upper torso only

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Frog pose (Bhekasana)

- Lying on back position, grab knees into chest, extend left leg to floor, pause,

   grab knees into chest, extend right 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