Thursday, March 31st class

- Mindfulness meditation, 2 minutes

- Poses at wall, supported with chairs:

         1.  Downward facing dog (Adho Mukha Svanasana)

         2.  Seated forward fold (Uttanasana)

- Head on bolster and blanket, block between shoulder blades

- (Setu Bandha) with two bolsters, straps on thighs and ankles

- (Setu Bandha) with block, strap around thighs

- Legs straight up the wall pose (Viprita Karani), supported by bolster;

   legs open in straddle

- (Supta Padangusthasana) with strap, non-working knee bent

- Mindfulness meditation, 5 minutes

- Corpse pose (Savasana), legs supported on chair

- 4 ohms

Tuesday, March 29th class

- Mindfulness meditation

       watching breath all the way in and all the way out, 2 minutes


- Poses at wall with ropes:

     1.  Downward facing dog (Adho mukha svanasana),
          head supported with block
     2.  Standing forward fold (Uttanasana)
     3.  Upward facing dog (Urdhva mukha svanasana),
          standing forward fold (Uttanasana)


-  (Supta Badha Konasana) with strap, bolster, blocks


-  (Setu bandha) with bolster, shoulders on floor


-  Head on bolster and blanket, block under spine between shoulder blades


-  Legs straight up the wall (Viprita karani), legs open in straddle


-  Side twist with bolster


-  Mindfulness meditation, watching breath all the way in and all the way out,
    5 minutes


-  (Supta Badha Konasana) with legs on bolster, with legs crossed at shins


-  Corpse pose (Savasana) with knees over bolster


-  3 ohms

Thursday, March 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths



- (Konasana)


- Cats Breath, seated position


- Side stretches, standing position


- Poses at the wall with ropes

       1.  Down dog (Adho Muka Svanasana) supported head on blankets
       2.  Forward fold (Uttanasana)
       3.  Triangle (prep) (Trikonasana)
       4.  Back stretch


- Standing poses

       1.  Triangle (Trikonasana)
       2.  Extended Triangle pose (Utthita Parsvakonasana)
            with hands clasped behind back
       3.  Half moon pose (Ardha Chandrasana)
       4.  (Utanasana) with legs spread


- Floor poses

       1.  (Supta Badha Konasana) supported on block, head on bolster/blanket
       2.  Legs up the wall (Viparita Karani)
       3.  Side twists with bolster
       4.  (Konasana) forward fold, head supported on bolster/block


- Corpse pose (Savasana)



- Closing Meditation

       3 Ohms
    

Tuesday, March 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated stretches

- (Konasana)

- Cats breath

- Dolphin plank pose

- Lying on stomach poses

       1.  Sphinx pose (Ardha Bhujanga Asana)

       2.  Rt-arm, left-leg / Left-arm, rt-leg raised

       3.  Arms and legs raised

- Lying on back poses

       1.  (Tadasana)

       2.  Legs raised

       3.  Legs side-to-side twists ("Windshield wiper")

       4.  Bridge pose (Setu Bandha Sarvangasana)

- Standing poses

       1.  (Tadasana)

       2.  Forward fold (Uttanasana)

       3.  Chair pose (Utketasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Raise up and balance on toes

       3.  Shoulder stretch

       4.  Modified down dog (Adho Mukha Svanasana)

       5.  Leg raised behind

       6.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) with bolster crossed over blanket,
                                                                      strap around shins

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, March 17th class

- (Supta Badha Konasana) supported on bolster


- (Pranayama) breathing


- Side stretches from seated position


- Side stretch and twist from seated position


- (Konasana)


- Side stretches and twists from (Konasana)


- Side twists from lying down position, legs extended


- Bridge (Setu Bandha Sarvangasana)


- Happy baby pose (Ananda Balasana)


- Legs up the wall (Viparita Karani)


- Closing Meditation

Tuesday, March 15th class

- Breath of fire, sitting position


- Cats breath


- Breath of fire

      1.  lying on back, arms raised, legs raised
      2.  forehead raised to bent legs
      3.  rocking front to back on buttocks
      4.  arms raised with hands extended


- Twists, sitting on heels

      1.  hands on shoulders, head side to side
      2.  hands on shoulders, body side to side
      3.  hands raised, bend up and down in front


- (Frog) squat down with knees bent, then lift up and down


- Mantra practice

      Hands bent at elbow, raised with palms flat


- Meditation practice

      Ra Ma Da Sa, Sa Say So Hung

Thursday, March 10th class

- (Supta Badha Konasana) supported with bolster

- (Pranayama) Breathing

- Side stretches

- (Abs) Lying on back, legs up, reach for toes

- Happy baby pose (Ananda Balasana)

- Childs pose (Balasana) with arm extended to side and twist


- Down dog variation (Adho Mukha Svanasana)
                    lift leg, bend leg, grab leg and twist

- Vinyasa:  Plank/Down dog

- Standing poses

       1.  Reverse Warrior 2 (Virabhadrasana)

       2.  Warrior 2 (Virabhadrasana) 

       3.  Extended Warrior 2 (Virabhadrasana)

       4.  Forward fold (Utanasana) legs spread

       5.  Forward fold, (Utanasana) legs spread, stretch to side

       6.  Forward fold, (Utanasana) legs spread,
            arms behind back and lifted overhead

- Floor poses

       1.  Cobra pose (Nagasana)

       2.  Upward facing dog (Urdhva Mukha Svanasana)
       3.  Vasisthasana (var.)

       4.  Bridge pose (Setu Bandha Sarvangasana) with block  

       5.  Bridge pose (Setu Bandha Sarvangasana) with block legs raised

       6.  Bridge pose (Setu Bandha Sarvangasana) 

- Corpse pose (Savasana)

Tuesday, March 8th class

- Opening Meditation

- Warm up on floor

       1.  Neck stretches

       2.  Arm stretches
       3.  Shoulder opener with belt

       4.  Cat/cow pose

       5.  Modified down dog (Adho Muka Svanasana)

       6.  Cobra (Nagasana)

- Sun Salutation 

- Poses at wall

       1.  Triangle (Trikonasana)

       2.  Twisting Triangle (prep) (Trikonasana)

       3.  Twisting Triangle (Trikonasana)

       4.  Abs

       5.  Legs up the wall (Viparita Karani)

       6.  Legs spread up the wall

       7.  Supported shoulder stand on block

- Side twists with bolster

- (Supta Badha Konasana) supported on bolster

- Corpse Pose (Savasana) supported on bolster

- Closing Meditation

       3 Ohms

Thursday, March 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side stretches

- Plank

- Dolphin Plank

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Muka Svanasana)

- Up dog, down dog (Vinyasa)

- Poses at wall with chair

       1.  Down dog (Adho Muka Svanasana)

       2.  Pyramid pose (Parsvottonasana)

       3.  Forward fold (Utanasana)

       4.  Warrior 2 (Virabhadrasana II)

       5.  Extended Warrior 2 (Virabhadrasana II)

       6.  Warrior 1 (Virabhadrasana I)

- Poses freestanding with chair

       1.  Half Moon pose (Ardha Chandrasana)

       2.  Side twists

- Forward fold (Utanasana) with ropes, blanket and bolster

- Legs up the wall (Viparita Karani)


- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, March 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretches

- Seated twist with strap (Ardha Matsyendrasana)

- Plank pose

- Dolphin Plank pose

- Poses at the wall

       1.  Triangle (Trikonasana)

       2.  Warrior 2 (Virabhadrasana 2)

       3.  Forward fold (Utanassana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Extended Right Angle pose (Utthita Parsvakonasana)

       6.  Tree pose (Santosha)

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- (Supta Badha Konasana) with bolster and blanket

- Supported (Savasana) with bolster

- Closing Meditation

       3 Ohms