Tuesday, January 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Side twists from hands and knees position (Parsva Balasana)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana)

- Happy baby / bug pose (Ananda Balasana)

- Lying on back position, side twists

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms