Tuesday, May 31st class

- Opening Meditation

       Mindfulness meditation - counting breaths (2 minutes)

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

- Forward fold (Utanasana) supported with ropes

- Forward fold (Utanasana) facing the wall, slide upper-body down the wall

- Raise up on toes, stretch up the wall, forehead to wall, step back one step,
   forehead to wall, then step back into right angle, press hands into wall

- Bridge pose (Setu Bandha) variation, lower sacrum onto two blocks placed
   2-3" apart, raise body up, blocks at a V-angle, lower body down onto blocks,
   raise body up, blocks at the opposite V-angle, lower body down onto blocks,
   raise body up, blocks together, lower body down onto blocks

- (Supta Padangusthasana) sequence at the wall, feet in (Tadasana), raise one
   leg straight up in strap, then turn body parallel to wall with extended leg in strap
   pressing against the wall, raise extended leg up, then lower leg to floor on the
   opposite side

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

- Bridge pose (Setu Bandha) variation, two blocks placed together under sacrum,
   one block lengthwise between shoulderblades, one block for head, knees bent

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 26th class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Sitting position, feet in (Badha Konasana), fingers wrapped
   around big toes, lift chest up

- (Supta Badha Konasana) supported on tri-folded blanket,
   head supported by another blanket

- Restorative back bend with two-chairs facing each other, bolster for
   back on seat of chairs, blanket for head on bolster, feet against the wall

- Down dog (Adho Mukha Svanasana) modified with chair

- Restorative back bend with one-chair, sit in chair, lean back,
   bolster and blanket on floor for head

- Down dog (Adho Mukha Svanasana) modified with chair

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

- Bridge pose (Setu Bandha) supported on blanket, shoulders on floor,
   feet pressing against wall

- Lying flat on floor, lift leg towards armpit, rest leg on rolled blanket,
   rest straight leg on bolster, head to side

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths (2 minutes)

- Side stretches and forward fold from (Sukasana)

- Legs spread, forward fold (Konasana)

- Cross leg over thigh, fingers between toes, massage arch of foot,

   raise foot to face-height, lower foot to heart-height, raise leg out to side,

   raised leg in front, leg to floor, twist body to each side

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Sphynx pose

- Plank pose

- Down dog (Adho Mukha Svanasana)

- Standing pose (Tadasana), slide arm down leg, raise other arm up,

   stretch arm over to the side

- Warrior 2 (Virabhadrasana II)

- Forward fold (Utanasana), clasp hands behind back, raise arms

- Legs up the wall (Viparita Karani)


- Spread legs up the wall (Viparita Karani)

- (Supta Badha Konasana) supported on bolster with strap and blocks

- Corpse pose (Savasana) supported on bolster

- Closing Meditation

       3 Ohms

Thursday, May 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths (2 minutes)

- Gate pose (Parighasana)

- Back at wall, legs in (Badha Konasana), block between feet,
   hip opener

- Squat down, hands in namaste, then stand up

- Crow pose (Bakasana)

- (Tadasana) at the wall, block between thighs

- Chair pose (Utkatasana) with block between knees

- Childs pose (Balasana) variation, lift shoulders,
   stretch arms behind back

- Camel pose (Ustrasana)

- Triangle pose (Trikonasana)

- Legs up the wall (Viparita Karani) on block

- Lying on back, block between shoulderblades, head resting
   on bolster/blanket, extend legs

- Bridge pose (Setu Bandha) supported on bolster, feet resting
   on blocks at the wall

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 17th class

- Opening Meditation

       Mindfulness meditation - body sensations (5 minutes)

- Poses at wall with ropes

       1.  Down dog (Adho Mukha Svanasana) with head block

       2.  Forward fold (Utanasana) 

       3.  Triangle (prep) (Trikonasana) stretch underside of arm

       4.  Triangle (Trikonasana)

       5.  Warrior 1 (Virabhradrasana I)

       6.  Forward fold (Utanasana)

- Supported bridge pose (Setu Bandha Sarvangasana) with block

- Supported shoulder stand (Sarvangasana) with block

- Standing poses

       1.  Warrior 1 (Virabhradrasana I)

       2.  Triangle pose (Trikonasana)

       3.  Half moon pose (Ardha Chandrasana) at wall

- Restorative poses

       1.  (Supta Badha Konasana)

       2.  (Setu Bandha Sarvangasana) lying on 2-bolsters,

            1-strap around thighs, 1-strap around ankles

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 12th class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Eagle pose (Garudasana) from crossed legs position

- Down dog (Adho Muka Svanasana)

- Plank pose

- Start on bent knees, hands in namaste, sweep arms overhead,

   pause, then bend down into Child's pose, pause (Vinyasa) 

- Poses at wall with chair

       1.  Down dog (Adho Muka Svanasana)

       2.  Pyramid pose (Parsvottonasana)

       3.  Forward fold (Utanasana), rest head on chair

       4.  Triangle pose (Trikonasana), leg on wall, one arm on chair seat,

            other arm on seat back to open chest

       5.  Spread legs, forward fold, hands resting on chair

       6.  Sit sideways on edge of chair, twist upper body,

            hands on back of chair

       7.  Legs up the wall (Viparita Karani)

       8.  Spread legs in (Viparita Karani)

- Lying down position, knees bent, strap above knees, pull legs out,

   release low back (3 times)

- Lying down position, knees bent, foam block between legs,

   press legs together, release low back (3 times)

- Lying down position, legs hip distance apart, rest knees together

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

       

Tuesday, May 10th class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Forward fold, legs crossed (Sukasana)

- Forward fold, legs spread (Konasana)

- Partner poses

       1.  Legs in (Badha Konasana), partner presses lower back down

       2.  Legs in (Konasana), partner presses lower back down

- Poses at wall with ropes

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

       2.  Forward fold (Utanasana)

       3.  Half moon pose (Ardha Chandrasana), hand on block

- Forward fold (Utanasana), slide body down wall, straighten legs

- Twisting triangle (Parivritta Trikonasana) prep, revolve upper body to wall

- Leg stretched out front, strap around ball of foot, other leg bent with
   top of foot on floor, extend body forward over stretched leg (Maha Mudra)

- Legs extended out front, strap around ball of feet, extend body forward
   over legs (Pashchimottanasana)

- (Supta Badha Konasana) with blocks under chest and head

- Corpse pose (Savasana)

- Closing Meditation

     3 Ohms

Thursday, May 5th class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Side stretches from (Sukasana)

- Cat's breath from (Sukasana)

- Partner poses

       1.  Down dog (Adho Mukha Svanasana) with strap

       2.  Lying down on back, two straps, one around each thigh, 

            stretch partner's thighs open

- Poses at wall

       1.  Triangle pose (Trikonasana) variation, front foot at wall,

             back foot away from wall, hands pressing wall overhead

       2.  Stretch up the wall, head to wall, step feet back, down dog arms

       3.  Forward fold (Utanasana), butt on wall

       4.  Forward fold (Utanasana), back on wall

- Shoulder stand (Sarvangasana) supported on chair

- (Supta Badha Konasana) supported on bolster

- Corpse pose (Savasana) supported on bolster

- Closing Meditation

       3 Ohms

Tuesday, May 3rd class

- Opening Meditation

       Mindfulness meditation - 2 minutes

- Sun Salutation (Series A)

- (Abs) hands behind head, bent legs/straight legs,
   lift shoulders and back towards ceiling

- Boat pose (Paripurna Navasana) supported with chair

- Triangle pose (Trikonasana)

- Twisting triangle (Prep) revolve upper body towards wall

- Twisting triangle with block (Parivrutha Thirikonasana)

- Legs up the wall (Viparita Karani)

- Legs spread up the wall

- (Supta Badha Konasana) legs on bolster

- (Sukasana) legs crossed on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms