Thursday, June 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretches from (Sukasana)

- Side stretches from (Sukasana)

- Stand up on knees, sweep arms overhead, pause, sweep arms down

   into childs pose, pause (Vinyasa)

- Sphinx pose

- Down dog (Adho Mukha Svanasana) with ropes, head resting on block

- Forward fold (Utanasana) with ropes

- Legs up the wall (Viparita Karani)

- (Supta Virasana) sitting on block

- (Supta Virasana) lying down supported with 2-bolsters and blanket for head

- Down dog (Adho Mukha Svanasana)

- (Supta Badha Konasana) supported on block between shoulderblades,

   head resting on bolster/blanket, legs extended

- (Setu Bandha) on bolster

- Lying down position, one leg extended, then other leg extended, then
   crossed legs, then (Supta Badha Konasana) with legs resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, June 28th class

- Opening Meditation

       Mindfulness meditation - 5 minutes

- Child's Pose (Balasana)

- (Supta Badha Konasana) supported with legs on chair

- (Konasana) supported with head on chair

- Poses at wall

       1.  Down dog (Adho Mukha Svanasana) supported with ropes, head on block

       2.  Warrior 2 (Virabhadrasana II)

       3.  Triangle pose (Trikonasana)

       4.  Forward fold, legs spread (Utanasana)

       5.  Abs

       6.  Back bend with chair (Viparita Dandasana)

       7.  Tree pose (Vrikshaasana) supported with rope

       8.  Legs up the wall (Viparita Karani) supported on block

       9.  Legs spread up the wall (Viparita Karani)

- Side twists with bolster

- (Supta Badha Konasana) with bolster, head on blanket

- Corpse pose (Savasana)

- Closing meditation

       3 Ohms

       

Thursday, June 23rd class

- Corpse pose (Savasana), legs resting on bolster

- (Pranayama) breathing practice

- Side twists from (Sukasana)

- Cat / Cow pose

- Down dog (Adho Mukha Svanasana) variation, lift one leg up, bend at knee,

   foot towards ceiling

- Child's pose (Balasana)

- Pigeon pose (Kapotasana)

- Forward fold (Utanasana) variation, legs spread, grab opposite leg with hand,

   other hand on thigh, spin torso open

- Sweep arms overhead, forward fold, hands on shins, lift torso up to flat back,

   forward fold, sweep arms overhead, hands down into namaste (Vinyasa)

- Forward fold (Utanasana) variation, crossed legs

- Legs spread into (Konasana) variation, grab opposite leg with hand,

   spin torso open

- Lying down position, side twists with bent knees

- Corpse pose (Savasana), legs resting on bolster

- Closing Meditation

Tuesday, June 21st class

- Opening Meditation

       Mindfulness meditation (5 minutes)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)


- Cat / Cow pose


- Hands and knees position, raise left leg/right arm,
   then raise right leg/left arm


- Down dog (Adho Mukha Svanasana)

- Plank pose

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Lunge pose

- Crescent pose

- Poses at wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)
       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs spread, forward fold (Utanasana)

       5.  Abs

       6.  Lying on side, feet pressed into the wall, up onto elbow,

            hand behind head, strap around ball of foot, lift leg up
       7.  Bridge pose (Setu Bandha Sarvangasana) on block
       8.  (Viparita Karani) on block

- Side twists with bolster

- (Supta Badha Konasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, June 16th class

- (Supta Badha Konasana) supported on bolster, with

   blocks/blankets under knees

- (Pranayama) breathing practice

- Side twists from (Sukasana)

- Child's pose (Balasana)

- Hands and knees position, raise left leg/right arm, raise right leg/left arm,

   then raise and bend one leg and grab with opposite arm, open chest

- Down dog (Adho Mukha Svanasana) variation, raise one hand off floor, place

   hand on back, hand to floor, raise hand off floor again, grab opposite shin

- Down dog (Adho Mukha Svanasana) variation, feet together, raise one leg up,

   open hip, lift foot towards ceiling

- Sweep arms overhead, forward fold, hands to shins, lift torso up to flat back,

   forward fold, sweep arms up overhead, hands down into namaste (Vinyasa)

- Reverse triangle pose (Trikonasana), into triangle pose (Trikonasana), to right

   angle pose (Utthita Parsvakonasana), into lunge pose (Ardha Mandalasana)

- Half moon pose (Ardha Chandrasana) with block

- Lying flat on floor, side twists with knees bent

- Corpse pose (Savasana)

Tuesday, June 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths (2 minutes)

- Sitting pose (Padasana), turn neck side to side, stretch toes and ankles

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Down dog / Plank pose (Vinyasa)

- Crow pose (Bakasana)

- Stretch back with the ropes, then squat with ropes

- Stretch upper arms with ropes

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended right angle pose (Pasvakonasana)

       3.  Forward fold, legs spread (Utanasana)

- Abs

       1.  Lying on back, legs extended holding block, lower legs to 3" above floor,

            raise legs

       2.  Lying on back, legs extended holding block, hands behind head, lift torso

       3.  Spread legs, hands behind head, one hand through legs, other hand

            through legs, both hands through legs

- Legs up the wall (Viparita Karani)

- (Supta Badha Konasana) supported on bolster or

  (Setu Bandha) supported on bolster or

  Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, June 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths (2 minutes)

- Side stretches from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Konasana)

- Side twists from (Konasana)

- Dolphin pose

- Dolphin plank pose

- Dolphin / Dolphin plank (Vinyasa)

- Sphynx pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Up on toes, stretch hands up the wall

       2.  Up on toes, hips to wall, stretch hands up the wall, then hands down the

             wall chest height, press back into backbend

       3.  Triangle pose (Trikonasana) (prep), grab rope, stretch underside of arm

       4.  Flat on feet, body parallel to wall, stretch arm back shoulder height

       5.  Triangle pose (Trikonasana)

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani)

- Bridge pose (Setu Bandha) supported on cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, June 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths (2 minutes)

- Side stretches from (Sukasana)

- Down dog (Adho Muka Svanasana)

- Plank pose

- Down dog / Plank pose (Vinyasa)

- Stretch arms up the wall, raise up on toes, head on wall,

   step back and stretch again

- Pyramid pose (Parvottanasana) (prep) reach hands to the wall,

   feet flat on floor

- Pyramid pose (Parvottanasana)

- Twisting triangle pose (Parivrtta Trikonasana)

- Forward fold (Utanasana) butt at the wall

- (Supta Padangusthasana) supported with strap

- Stretch arms up the wall, raise up on toes, lower arms to chest height,

   press torso back into a backbend

- Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

     

Thursday, June 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths (2 minutes)

- Back stretch from (Sukasana)

- Forward fold from (Sukasana)

- Side stretch from (Konasana) with strap, raise opposite hand over head,
   grab big toe

- Childs pose (Balansana)

- Pyramid pose (Parsvottonasana) prep, press hands into wall

- Pyramid pose (Parsvottonasana) variation, rounded back, supported with blocks

- Warrior 2 (Virabradrasana II) prep, press block into wall with bent leg

- Bound Warrior Pose

- Forward fold (Utanasana) with extended legs, rest head on block

- Legs up the wall (Viparita Karani)


- Bridge pose (Setu Bandha) supported on bolster, strap around thighs

- Mindfulness meditation - breath and body sensations (2 minutes)

- Corpse pose (Savasana)

- Closing meditation

       3 Ohms