Thursday, December 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Supta Padangusthasana) series

- Poses with ropes

       1.  Down dog (Adho Mukha Svanasana), head resting on block

       2.  Forward fold (Utanasana) supported

       3.  Tree pose (Vrksasana)

       4.  Stretch back

       5.  Stand up on toes, reach hands up the wall

- Dolphin pose

- Dolphin headstand pose

- Bridge pose (Setu Bandha Sarvangasana) variation, supported on bolster,

   strap around feet, feet on block

- (Supta Badha Konasana) supported on two blocks, strap for legs,

   bolsters for thighs

- "Windshield washer" side twists

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses at wall

       1.  Down dog (Adho Mukha Svanasana) blocks under hands,

            rest head on bolster

       2.  (Supta Padangusthasana) series with strap

       3.  (Setu Bandha Sarvangasana) supported on bolster

       4.  (Supta Badha Konasana) blocks supporting hips

       5.  Legs up the wall (Viparita Karani) on bolster

       6.  Legs spread up the wall (Viparita Karani) variation

- Side twists from (Sukasana)

- Full-Body Guided Meditation

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 22nd class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Forward fold from (Sukasana)

- Lying on stomach position, arms overhead, raise left arm and right leg,

   then raise right arm and left leg, then raise both legs and both arms

- Cat/cow pose

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into childs pose, pause (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Forward fold (Utanasana), legs spread

       4.  Extended Warrior 2 (Virabhadrasana II)

       5.  Pyramid pose (Parsvottonasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- (Viparita Karani) variation, supported on block

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms  

Tuesday, December 20th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Side twists from (Sukasana)

- Side twists from (Tadasana)

- Sun salutations (Series A, Series C)

- Poses with ropes at wall

       1.  Up dog (Urdhva Mukha Svansana) variation

       2.  Down dog (Adho Mukha Svansana) variation

       3.  Up dog / down dog (Vinyasa)
       4.  Down dog (Adho Mukha Svanasana), head on block
       5.  Forward fold (Utanasana), grab elbows, release head

       6.  Stretch back with ropes

       7.  Spread Legs up the wall (Viparita Karani) variation
       8.  Frog pose (Mandukasana) variation, lying on back

- Forward fold, legs spread, head on block (Utanasana) variation

- Forward fold (Uranasana) variation, bend knees, lift up toes,
   stand on hands, slowly straighten knees

- (Upavistha Konasana) torso supported on bolsters, blanket for forehead

- (Upavistha Konasana) variation, side twists

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Down dog / Up dog (Vinyasa)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana) variation, front of chair against wall,

            press hands into back of chair

       2.  Half moon pose (Adrha Chandrasana)
       3.  Down dog (Adho Mukha Svanasana) variation, back of chair against wall,
            press hands into seat of chair

       4.  Warrior 3 (Virabhradrasana III)

       5.  Forward fold (Utanasana)

       6.  Side twists

- Legs up the wall (Viparita Karani) with block or bolster

- (Supta Badha Konasana) with bolster and strap

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Down dog (Adho Mukha Svanasana)


- Childs pose (Balasana)

- Plank pose

- Down dog / Up dog (Vinyasana)

- Down dog (Adho Mukha Svanasana) variation, feet together, lift one leg,

   then the other leg

- Down dog (Adho Mukha Svanasana) variation, feet together, lift one leg

   and press leg into wall, then lift other leg and press leg into wall

- Warrior 2 (Virabhradrasana II) variation, press front hand into wall,

   lift back arm overhead, press hand into wall

- Hamstring and calf stretch at the wall

- Shoulder opener at the wall

- Dancers pose (Natarajasana)


- Forward fold (Utanasana) variation, press back into wall, slide head down wall

- Handstand pose (Adho Mukha Vrksasana)

- Forward fold (Utanasana)

- Stretch back with the ropes

- Standing position with butt on wall, hands in namaste in the rope overhead,
   bend forward, let mid-back drop towards floor

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani) variation

- Legs spread up the wall, arms overhead, lift torso, touch the wall with hands,

   lift torso higher (Abs)

- Bridge pose (Setu Bandha Sarvangasana) supported on two bolsters,

   strap around thighs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Down dog (Adho Mukha Svanasana)

- Down Dog (Adho Mukha Svanasana) variation, feet together, raise one leg up,

   then other leg

- Stretch back with ropes


- Warrior 3 (Virabradrasana III)

- (Supta Padangusthasana) with strap and bolster

- Lying on back position, lift legs, spread legs (Abs)

- (Supta Badha Konasana)

- Warrior 2 (Virabradrasana II) variation, front foot at wall, press front hand into

   wall, sweep back hand overhead and press hand into wall

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Twisting triangle pose (Parivrtta Trikonasana)

       3.  Forward fold (Utanasana)

       4.  Wide spread feet pose (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Cow Face pose (Gomukhasa)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead,

   pause, exhale, sweep arms down into namaste, pause (Vinyasa)

- Side twists from lying on back position

- (Tadasana)

- (Tadasana) variation, lying on back position

- (Supta Padangusthasana) with strap

- Triangle pose (Trikonasana)

- Warrior 2 (Virabradrasana II) variation, reach arm under leg and grab

   other hand behind the back

- Lying on back, knees into chest, grab leg of standing partner, side twist

   (Partner pose)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side stretches from (Sukasana)

- Front to back stretch from (Sukasana)

- Half Bug Pose

- Lying on back with knees into chest position, breathe in, extend legs up and

   arms overhead, exhale, open legs into a straddle, inhale, extend legs up,

   exhale, knees into chest (Vinyasa)

- Triangle pose (Trikonasana)

- Forward fold (Utanasana)

- Twisting triangle pose (Parivrtta Trikonasana) prep, revolve upper body
   towards wall

- (Supta Badha Konasana) supported on bolster, strap or blocks for legs,
   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 22nd class

- Half lotus pose (Ardha Padmasana)

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses with ropes

       1.  Down dog (Adho Mukha Svanansana), head supported on block

       2.  Forward fold (Utanasana)

       3.  Back stretch

       4.  Tree pose (Vrksasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Triangle pose (Trikonasana)

       3.  Legs spread up the wall (Viparita Karani), variation

- Poses on the floor

       1.  "Marilyn Monrasana" pose

       2.  Twists from lying on back position

       3.  Twists from hands and knees position

       4.  Side twists with bolster

       5.  (Supta Badha Konasana), supported on bolster, blanket for head,

            strap for legs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)


- Arm extensions from (Sukasana)

- Sphynx pose

- Lying flat on floor, hands extended overhead, lift right arm and left leg, then
   lift left arm and right leg, then lift both arms and both legs

- Lying flat on floor, reach around and grab ankles, lift legs and chest off floor


- Down dog (Adho Mukha Svanasana)


- Lunge pose (Ardha Mandalasana)

- Side stretches from (Tadasana)

- Poses with ropes

       1.  Stretch back with ropes

       2.  Butt on wall, hands together in ropes, stretch forward

       3.  Hands together in ropes, walk forward, stretch upper torso

       4.  Triangle pose (Trikonasana), hold rope in back hand, twist torso, look up

       5.  Legs up the wall (Viparita Karani), on bolster and blanket

- Cross bolsters

- Crossed legs on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated twist (Marichyasana)

- Neck extensions from (Sukasana)

- Cow face pose (Gomukhasana)

- Dolphin push-up pose

- Childs pose (Balasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 pose (Virabhadrasana II)

       3.  Forward fold (Utansana)

- Sitting in (Dandasana), press legs into wall, raise arms overhead, bend forward,
   touch wall with hands

- (Abs)

- Legs up the wall (Viparita Karani)

- (Supta Badha Konasana) supported on bolster, strap for legs, bolster for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretches from (Sukasana)

- Side twists from (Sukasana)

- Arm extensions from (Sukasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,
   exhale, sweep arms down into childs pose, pause (Vinyasa)


- Lying on back position, inhale, grab knees into chest, exhale, sweep arms
   overhead and raise legs, inhale, sweep arms down and grab knees into chest
   (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Forward fold (Utanasana)

- Forward fold (Utanasana) variation, clasp hands behind back, lift arms up

- Stretch back with ropes

- Stand up and balance on toes

- Pyramid pose (Parsvottonasana) (prep), bend front leg and press into wall

- Pyramid pose (Parsvottonasana) (prep), press hands into wall

- (Supta Badha Konasana) supported on bolster, blanket for head, blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Twists from sitting position, one leg bent, one leg extended

- Side twists from (Tadasana)

- Frog pose (variation), lying on back position

- Pyramid pose (Parsvottanasana) (prep), supported on blocks

- Pyramid pose (Parsvottanasana) (prep), press hands into wall

- Pyramid pose (Parsvottanasana)

- Triangle pose (Trikonasana)

- Half moon pose (Adrha Chandrasana)

- Half-splits pose, hands supported on blocks

- Half-splits pose, hands on blocks, raised foot pressed into wall

- Legs up the wall (Viparita Karani)

- Cross bolsters

- Corpse pose (Savasana), supported with bolster under legs

- Closing Meditation

       3 Ohms

Thursday, November 3rd class

- Childs pose (Balasana), head supported on block

- Cat/cow pose

- Sun salutation, modified

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Lunge pose (Utthita Ashwa Sanchalanasana)

- Side twists from lunge pose (Utthita Ashwa Sanchalanasana)

- Reverse triangle pose (Trikonasana)

- Triangle pose (Trikonasana)

- Down dog (Adho Mukha Svanasana) variation, legs together,

   lift leg up, then lift other leg

- Bridge pose (Setu Bandha Sarvangasana) supported on block,

   lift one leg up, then lift other leg

- Side twists from lying down position

- Corpse pose (Savasana)

- Closing meditation

Tuesday, November 1st class

- (Supta Badha Konasana) supported on bolster, blanket for head,
   blocks for knees

- (Pranayama) breathing practice

- Cat/cow pose

- Side twists from (Tadasana)

- Side twists from (Utanasana), open arm to side, then lift arm overhead

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Lunge pose (Ardha Mandalasana)

- Side twists from lunge pose (Ardha Mandalasana)

- Chair pose (Utkatasana)

- Forward fold (Utanasana)

- Down dog (Adho Mukha Svanasana) variation, feet together,
   lift one leg up at a time

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Side twists from lying on back position

- Corpse pose (Savasana)

- Closing meditation

Thursday, October 27th class

- (Supta Badha Konasana) supported on bolster, blanket for head, blocks for legs

- Pranayama breathing practice

- Cat/cow pose

- Hands and knees position, slide left hand under right arm, head to mat,
   hands and knees position, slide right hand under left arm, head to mat

- Down dog (Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana) variations

- Cobra pose (Bhujandasana)

- Up dog (Urdhva Mukha Svanasana)


- Plank pose

- Lunge pose (Ardha Mandalasana)

- Side twists from lunge pose (Ardha Mandalasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Corpse pose (Savasana)

- Closing Meditation

Tuesday, October 25th class

- Opening Meditation

- Forward fold from (Sukasana)

- Cat/cow pose

- Hands and knees position, twist torso and slide left arm under right arm,
   head to mat, hands and knees position, twist torso and slide right arm
   under left arm, head to mat

- Poses with strap

       1.  (Supta Padangusthasana)

- Poses with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Tree pose (Vrksasana)

       4.  Stretch back with ropes

- Poses at wall

       1.  Press hands into wall, body into right angle
       2.  Warrior 3 (Virabhadrasana III)

       3.  Legs spread, forward fold (Utanasana)

       4.  Shoulder opener

- Poses on mat

       1.  Bridge pose (Setu Banda Sarvangasana) supported on block

       2.  (Viparita Karani) variation, on block

       3.  Side twists with bolster

       4.  (Supta Badha Konasana) with bolster, blocks for legs

- Corpse pose (Savasana)

- Closing Meditation

Thursday, October 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Cat's breath from (Sukasana)

- Sitting in (Dandasana), inhale and sweep arms overhead, exhale and
   sweep arms down while twisting torso to right side, inhale and sweep arms
   overhead, exhale and sweep arms down to the left side (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Dolphin pose

- Dolphin plank pose

- Dolphin inversion pose, feet up the wall

- Headstand (prep)

- Down dog (Adho Mukha Svanasana) with ropes

- Half moon pose (Ardha Chandrasana) with raised foot pressed into wall,

   hands on chair, twist upper torso open

- Half moon pose (Adrha Chandrasana) with back, shoulders, and head at wall

- Twisting triangle (Trikonasana) with chair

- Warrior 1 (Virabhadrasana II) with chair

- Side twists with chair

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani)

- (Supta Badha Konasana) with bolster, blanket for head, strap for legs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Stand up on knees, hands in namaste, sweep arms overhead, pause,
   sweep arms down into childs pose, pause (Vinyasa)


- Childs pose (Balasana)

- Poses with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

- Down dog (Adho Mukha Svanasana) at the mat

- Poses at the wall

       1.  Triangle (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana) with block

       3.  Warrior 2 (Virabradrasana II) with and without rope
       4.  Twisting Triangle (Trikonasana) prep, rotate upper body

       5.  Forward fold (Utanasana)

       6.  Abs sequence

       7.  Legs up the wall (Viparita Karani)

- Side twists with bolster

- (Supta Badha Konasana) with bolster, blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms