Thursday, February 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths or body sensations

Restorative Poses:

- Down dog (Adho muka svanasana) with ropes and block

- Down dog (Adho muka svanasana) with chair


- Forward fold (Utanasana) with chair, arms folded

- Forward fold (Uttanasana) with block, on crown of head

- Lying down (Tadasana) supported with 2-chairs, a bolster, and 2-blocks

- Supported (Setu Bandha) with 2-bolsters, strap

- Down dog (Adho muka svanasana) with chair

- (Viparita Karani) legs up the wall, legs spread at the wall

- Side twists with bolster

- Child's pose (Santosha) with rolled blanket in belly

- Lying flat, legs supported in chair

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side stretches in swatiskasana

- Seated twists

- Sitting position (Virasana)

- Reclining position (Supta Virasana)

- Legs extended

- Right angle at the wall

- Poses with chair

       1. Forward fold, legs spread (Konasana)

       2. Forward fold, one leg bent, one leg straight

       3. Forward fold, legs straight (Paschimottanasana)

       4. Downward facing dog (Adho mukha svanasana)

- Supine with block between shoulder blades, bolster/blanket under head

- Legs up the wall (Viprita Kirani)

- Corpse pose (Savasana)

- Closing Meditation

       5 Ohms

Thursday, February 17th class

- Opening meditation

       Mindfulness meditation - counting breaths

- Poses on floor

       1.  Sphinx pose

       2.  Dolphin Plank pose

       3.  Abs (legs raised; walk on ceiling)

       4.  Abs (legs raised; spread in air)

       5.  Child's pose (Balasana)

- Poses at wall

       1.  Triangle (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Twisting triangle (prep) (Parivrutha Thirikonasana)

       4.  Twisting triangle (with block) (Parivrutha Thirikonasana)

       5.  Forward fold, legs spread, twist (Prasarita Padottanasana)

       6.  Legs up the wall (Viprita Kirani)

       7.  Legs up the wall, spread (Supta Konasana)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing meditation

       Mindfulness meditation

       3 ohms

Tuesday, February 15th class

- 3 ohms

- Mindfulness meditation - counting breaths

- Poses with ropes

1.  Down dog (Adho Muka Svanasana) supported with block

2.  Warrior 1 (Virabhadrasana I)

3.  Warrior 3 (Virabradrasana 3)

4.  Forward fold (Utanasana)
        5.  Childs pose (Balasana)

6.  Head Stand (Sirshanana)

- Legs up the wall (Viprita Karani)

- Legs spread at the wall (Supta Konasana)

- Leg to the side supported with strap at the wall (Supta Padagusthasana)

- Corpse pose (Savasana)

- Closing meditaiton

- 3 ohms

Thursday, February 10th class

- 3 ohms

 

- Opening meditation:  body sensations

 

- Seated stretches in swastikasana and tadasana

 

- Side twists

 

- Side twist with leg extended

 

- Downward facing dog (Adho mukha svanasana)

 

- Right angle at wall

 

- Variation on downward facing dog (Adho mukha svanasana) with palms turned outward

 

- Standing poses with ropes:

 

  1. Triangle (Trikonasana)

  2. Twisting triangle (Parivrtta Trikonasana)

 

- Back bends:

 

  1. Upward facing dog (Urdhva mukha svanasana) with ropes; forward fold (Uttanasana) with ropes

 

   2. Stretches at wall, reaching back to touch wall with thumbs, stepping forward in increments

 

- Tree pose (Vrksasana) with ropes and at wall

 

- (Padangusthasana) with strap

 

- Restorative poses:

 

  1. Reclined on crossed double bolsters with feet on blocks at wall

  2. Legs up the wall (Viparita karani)

  3. Reclined with legs crossed on bolster

  4. Corpse pose (Savasana)

 

- 3 ohms

 

- Closing meditation

 

Tuesday, February 8th class

- Opening Meditation

        1.  Mindfulness meditation

- Side stretches with crossed legs (Sukhasana)

- Seated twists

- Down dog (Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana) with raised leg

- Forward fold (Uttanasana) supported with chair and blankets

- Forward fold with raised leg (Urdhva Prasarita Ekapadasana)

- Wall poses with ropes

        1.  Forward fold (Utanasana)

        2.  Child's pose (Halasana)

- Seated twists in chair

- Side twists on floor with blankets

- Legs up the wall (Viparita Karani)

- (Supta Badha Konasana) supported with bolster and blankets

- Corpse pose (Savasana) supported with bolster

- Closing Meditation

        1.  Mindfulness meditation

        2.  3 Ohms

Thursday, February 3rd class

- Opening Meditation

    1.  Mindfulness meditation


- Down dog (Adho Mukha Svanasana) supported with ropes, bolster and blanket

- Flow yoga - Series C

- Poses with chair:

    1. Plow (Halasana)
    2. Shoulder stand (Sarvangasana)
    3. Side twists

- Twists at wall

- (Supta Badha Konasana) supported with bolster and blocks

- Corpse pose (Savasana)- Closing Meditation

    1.  Mindfulness meditation
    2.  3 Ohms

Tuesday, February 1st class

- Opening Meditation

    1.  Mindfulness meditation


- Floor poses:

    1.  Side and front body stretches in cross legged pose (sukhasana)

          and (badhakonasana)
    2.  Cat's breath (vajrasana)
    3.  Balance pose: Rt arm, lft leg / Lft arm, rt leg
    4.  Dolphin plank
    5.  Up dog (Urdhva Mukha Svanasana)
    6.  Down dog (Adho Mukha Svanasana)
    7.  Vinyasa - up dog, down dog


- Standing poses:

    1.  Triangle (Trikonasana)
    2.  Extended right angle (Utthita Parsvakonasana) 

    3.  Warrior 1 (Virabhadhrasana 1)
    4.  Warrior 3 (Prep at the wall) (Virabhadhrasana 3)
    5.  Warrior 3 (Virabhadhrasana 3)


- Wall poses:

    1.  Legs up the wall (Viparita Karani)
    2.  Floor twist at wall


- (Supta Badha Konasana) supported with bolster, belt and blocks


- Corpse pose (Savasana) supported with bolster


- Closing Meditation

    1.  Mindfulness meditation
    2.  3 Ohms