Thursday, January 27th class

- Opening Meditation

    1.  Mindfulness meditation - body sensations


- Stretches in crossed legged pose (sukhasana) and
  with soles of feet together (badha konasana)

- (Setu Bandha) with shoulders off edge of bolster

- (Vinyasa) breathe arms up, down to child's pose (balasna)

- Side twists on floor with bolster

- Chair poses:

    1.  Down dog with chair (adho mukha svanasana)
    2.  Side twists with chair
    3.  Supported back bend - seated with legs through back of chair,
         feet resting on blocks at wall, leaning back with head supported
         by bolster and blanket

- (Viparita Karani) legs up the wall

- (Supta Badha Konasana) supported with bolster and blocks

- Corpse pose (Savasana) supported on bolster


- Closing meditation

    1. Mindfulness meditation
    2. 3 Ohms

Tuesday, January 25th class

- Opening meditation

       1. Mindfulness meditation - counting breaths

       2. 3 Ohms

- (Supta Baddha Konasana) with bolster/blanket under head;
   block vertical to spine at base of neck

- Two bolsters lined up with block at wall; shoulders off edge of bolster

- Legs up the wall (Viparita Karani) with two bolsters

- Cross legs on two bolsters

- Series of poses with leg stretched to each side with strap

- (Childs pose) bolster into belly; fold over and rest head to side

- Twists in chair

- (Supta Badha Konasana) supported with bolster and strap

- (Savasana) supported with legs in chair

- Closing Meditation

       1. Mindfulness meditation

       2. 3 Ohms

Thursday, January 20th class

- Opening Meditation

          1. Mindfulness meditation

          2.  3 ohms

- Stretches in cross-legged pose (Sukhasana)

- Child's pose (Balasana)

- Triangle (Trikonasana)

- Warrior 1 (Virabhadrasana 1)

- Downward facing dog (Adho Mukha Svanasana)

- Supported upward facing dog with blocks (Urdhva Mukha Svanasana)

- Vinyasa:  downward facing dog/upward facing dog

- Bow pose (Dhanurasana)

- Legs up the wall pose (Viparita Karani)

- Seated twists

- Supported (Supta Badha Konasana) with bolster and blocks

- Corpse pose (Savasana)

- Closing meditation

          1.  Mindfulness meditation

          2.  3 ohms 

Tuesday, January 18th class

- Opening Meditation

            Mindfulness meditation (body sensations)



- Down Dog (Supported) at wall with ropes and block (Adho Mukha Svanasana)





- Down Dog with partner and strap (Adho Mukha Svanasana)



- Standing poses:

         

          1. Triangle (Trikonasana)
         

          2. Warrior 2 (Virabhadrasana 2)
         

          3. Tadasana with legs spread (Prasarita Padottanasana)

- Partner pose:

          1. Warrior 2 (Virabhadrasana 2) feet together, holding arms

- Partner poses (at wall):

         

         1. Warrior 2 (Virabhadrasana 2)
         

         2. Triangle (Trikonasana)


- Wall poses:

         

         1.  Toes (balance)
         

         2.  Forehead (stretch arms)
         

         3.  Waist height arms (press back)
         

         4.  Legs together (raise with toes down)
         

         5. Twisting Triangle (Preparation) (Parivrtta Trikonasana)

         6.  Stretching Triangle (Upper body) (Parivrtta Trikonasana)

- Restorative poses:

          1. Legs up the wall (Viparita Karani)
         

          2. Side twists on floor with bolster
         

          3. Corpse pose (Savasana)

- Closing meditation

         

          1. Mindfulness meditation
         

          2. 3 oms

Thursday, January 13th class

- Opening Meditation

            1. Mindfulness meditation - 3 Oms

- Supported poses using ropes:

            1. Downward Facing Dog (Adho Muhkha Svanasana)

            2. Triangle (Trikonasana)      

            3. Half Moon (Ardhachandrasana)

            4. Warrior 1 (Virabhadrasana 1)

- Supported pose using the wall:

            1. Twisting Triangle (Parivrtta Trikonasana)

- Partner pose using straps:

            1. Standing Forward Bend (Uttanasana)

- Supported poses using a chair:

            1.  Supported back bend

            2.  Seated twist

            3.  Lying on floor with the calves supported on seat of chair

            4.  Pyramid (Parsvottanasana)

            5.  Downward facing dog (Adho Muhkha Svanasana)

- Floor poses:

            1.  (Setu Bandha) with two bolsters; strap for legs

            2.  (Supta Baddha Konasana) with bolster/blanket under head;

                  block vertical to spine at base of neck

            3.  Supported (Supta Baddha Konasana) with bolster or blocks

-  Corpse pose (Savasana)

-  Closing Meditation

            1.  Mindfulness meditation 

            2.  3 Oms