Thursday, April 28th class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Sphinx pose

- Lying flat on stomach, raise one leg toward armpit, turn head to side

- Start on knees, breathe in, lift arms up overhead, breathe out,

  bow down into child's pose (Vinyasa)

- (Supta Virasana) on block supported with bolsters/blankets

- Down dog (Adho Mukha Svanasana)

- (Supta Badha Konasana) supported with bolster/blankets

- Pranayama breathing (Viloma)

- Side twists with bolster/blanket - 5minutes per side

- Legs up the wall (Viparita Karani)


- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 26th class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Down dog (Adho Muka Svanasana) at the wall with ropes,
  head supported on block

- Legs up the wall (Viparita Karani)

- Lying down position, legs raised, hands clasped behind head,
  lift head/shoulders off floor

- Mid-back supported on block, head on bolster/blanket, legs straight

- (Setu Bandha) with 2-bolsters, thighs and feet supported with straps

- Poses with chair

       1.  Down dog (Adho Muka Svanasana) with chair at the wall

       2.  Legs through back of chair, legs extended straight with feet
            up the wall, lean back, head resting on bolster/blankets -
            Inverted Staff Pose (Viparita Dandasana)

       3.  Legs spread (Konasana), head resting on seat of chair

       4.  Rt-leg bent, Lft-leg straight, head resting on seat of chair

       5.  Lft-leg bent, Rt-leg straight, head resting on seat of chair

- Side twists with bolster/blanket

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, April 21st class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Forward fold from (Sukasana)


- Forward fold to left/right from (Sukasana)


- Forward fold from a squat


- Crow pose (Bakasana)


- Balance pose from sitting position; raise bent legs, raise arms;
  hold toes and raise straight legs; open legs


- Standing poses at the wall

       1.  Triangle (Trikanasana)
       2.  Warrior 2 (Virabradrasana II)
       3.  Half moon pose (Ardha Chandrasana)
       4.  Twisting Triangle (Parivritta Trikonasana)


- Legs up the wall (Viparita Karani)


- (Setu Bandha) with bolsters


- (Supta Badha Konasana) with bolster/blocks


- Corpse pose (Savasana)



- Closing Meditation

       3 Ohms 

Tuesday, April 19th class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Side twists from (Sukhasana)

- Side twists from (Konasana)

- Lying down position, bolster at mid-back

- Lying on side, bolster at waist, arms stretched overhead

- Camel pose (Ustrasana), bolster on legs

- Abs

       1.  Arms behind head, shoulders off floor, bicycle legs,
            twist elbow to opposite knee

       2.  Arms behind head, shoulders off floor, legs in (Badha Konasana),
            lift body up/down

- Standing poses at wall

       1.  Extended Warrior 2 (Virabradrasana II)

       2.  Half moon pose (Ardha Chandrassana)

- Legs up the wall (Viparita Karani)

- (Supta Badha Konasana)

- Corpse Pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, April 14th class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Forward fold from sitting position

- Down dog (Adho Mukha Svanasana)


- Child's pose (Balasana)

- Plank pose


- Down dog, plank pose (Vinyasa)

- Standing poses

       1.  Triangle (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended Warrior 2 (Virabhadrasana II)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Forward fold, legs spread, head on block

- Legs up the wall (Viparita Karani)

- Supported bridge pose (Setu Bandha Sarvangasana), with strap on thighs

- Corpse pose (Savasana)

- Closing meditation

       3 ohms

Tuesday, April 12th class

- Opening Meditation

        Mindfulness meditation - 2 minutes

- Side stretches from (Sukasana)

- Poses from lying down position

       1.  Side twists, legs together left to right

       2.  (Supta Padangusthasana)

       3.  Arms overhead, legs extended, legs opened,
            arms down by side (Vinyasa)

- Down dog (Adho Muka Svanasana)

- Plank pose

- Down dog, plank pose (Vinyasa)

- Lying on side, raise body up on elbow, straighten legs,
  place one foot on top of the other (?)

- Legs up the wall (Viparita Karani)

- Walking meditation practice

- (Supta Badha Konasana) supported on bolster with blocks/blankets

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 5th class

- Mindfulness meditation - 2 minutes

- Sun Salutations

       1.  Series A (modified)

       2.  Series B

- Standing Poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Warrior 2 (Virabhadrasana 2) 

       3.  Crescent pose (Reverse Virabhadrasana)

- Abs

       1.  Hands behind head; raise legs; raise hips

       2.  Arms to knees; raise arms, lower legs (Vinyasa)


- Floor poses

       1.  Bridge pose (Setu Bandha Sarvangassana)

       2.  Legs up the wall (Viparita Karani) with bolster/blanket

       3.  (Supta Badha Konasana) supported on bolster with blocks

- Mindfulness meditation - 5 minutes

- Corpse pose (Savasana)

- 3 ohms