Thursday, July 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Supta Badha Konasana) supported on bolster, with strap

- (Supta Virasana) supported on bolster/blankets

- Side twists with bolster


- Stretch back with ropes


- Legs up the wall (Viparita Karani)


- Legs spread up the wall (Viparita Karani)

- (Supta Padangusthasana) with strap and bolster

- (Setu Bandha Sarvangasana) on crossed bolsters

- (Supta Badha Konasana) lying flat, legs supported on bolster,
   blanket for head

- (Supta Badha Konasana) variation, lying flat, legs crossed on bolster,
   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, July 26th class

- Opening Meditation

      Mindfulness méditation - counting breaths

- Side stretches from (Sukasana)


- Table top pose (Purvottanasana)

- Child's pose (Balansana)

- Kneeling position, hands in namaste, inhale and sweep arms overhead,
   pause, exhale and sweep arms down into child's pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana) supported with ropes and block for head

- Forward fold (Utanasana) supported with ropes

- Sitting position (Sukasana) facing chair, bend torso forward, rest head on chair

- Sit facing chair, bend knee of one leg out to side, extend other leg. bend torso
   forward, rest head on chair, then bend other knee of leg out to side, extend
   other leg, bend forward, rest head on chair

- Sit facing chair, legs extended, bend torso forward, rest head on chair

- Down dog (Adho Mukha Svanasana) supported with ropes and block for head

- Forward fold (Utanasana) supported on ropes

- Lying down position, two blankets folded and stair-stepped, extend legs forward,
   blanket for head

- Lying down position, supported on two chairs facing one another, bolster and
   blanket in seats of chair, extend legs forward, blanket for head

- Bridge pose (Setu Bandha) supported on bolster, feet on top of blocks,
   press feet into wall

- Legs up the wall (Viparita Karani)

- Corpse pose (Savasana) supported on bolster, blanket for head

- Closing Meditation

       3 Ohms

Thursday, July 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths (2 minutes)

- Side stretches from (Sukasana)

- (Tadasana)

- Pyramid pose, hands pressing into wall (Parsvottonasana)

- Triangle pose (Trikonasana)

- Forward fold (Utanasana), legs spread, head resting on block

- Extended side angle pose (Parsvakonasana)

- Forward fold (Utanasana), legs spread, head resting on block

- (Tadasana) variation, lying on back, press feet into wall

- Legs up the wall (Viparita Karani)

- Legs up the wall (Viparita Karani) variation, cross right leg over left thigh,
   bend left leg down the wall, then bend left leg over right thigh, bend right
   leg down the wall

- Legs spread up the wall (Viparati Karani) variation

- Corpse pose (Savasana)

- Closing Meditation

      3 Ohms

Tuesday, July 19th class

- Opening Meditation

       Mindfulness meditation - follow body sensations (2 minutes)

- Side twists with one leg extended, one leg bent, arm on outside knee of bent leg

- (Tadasana) lying on floor, with feet pressed into wall

- Warrior 1 (Virabhradrasana I), bent leg supported on chair

- Warrior 1 (Virabhradrasana I)

- Back bend (Viparita Dandasana), torso supported on chair

- Down dog (Adho Mukha Svanasana) variation, hands on seat of chair

- Forward fold (Utanasana), head supported on chair

- Pyramid pose (Parsvottanasana). hands supported on chair

- Forward fold (Utanasana) variation, legs spread, head resting on block

- Side twists in chair (Bharadwajasana 1)

- Bridge pose (Setu Bandha Sarvangasana) supported on blanket for hips,

   block under shoulderblades, block for head

- (Supta Badha Konasana) supported on bolster, with blocks for knees

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, July 14th class

- (Supta Badha Konasana) supported on bolster,
   blankets/blocks under knees

- (Pranayama) breathing practice

- Happy baby pose (Ananda Balasana) variation, raise and bend right leg,
   grab right foot with right hand, extend left leg, then raise and bend left leg,
   grab left foot with left hand, extend right leg

- Side twists - lying on back position, knees bent, legs fall to the right,
   step left leg over right leg, then legs fall to left, step right leg over left leg

- Cat / cow pose

- Balancing pose - hands and knees position, spin onto right knee, extend left leg,
   raise left arm, raise left leg, bend left leg, grab with left arm, hands and knees
   position, spin onto left leg, extend right leg, raise right arm, raise right leg, bend
   right leg, grab with right arm, hands and knees position

- Balancing pose - hands and knees position, raise right arm and extend left leg,
   bend left leg and grab with right arm, hands and knees position, then raise
   left arm and extend right leg, bend right leg and grab with left arm, hands and
   knees position

- Twisting pose - childs pose, slide right hand under left arm, then bend right hand
   to ribs, childs pose, slide left hand under right arm, then bend right arm to ribs 

- Down dog (Adho Mukha Svanasana)

- Childs pose (Balasana)

- Down dog (Adho Mukha Svanasana) variation, one arm behind back

- Childs pose (Balasana)

- Down dog (Adho Mukha Svanasana) variation, grab shin with opposite arm

- Standing series - Chair pose (Utkatasana), to Extended Warrior 1
   (Virabradrasana I), to Warrior 1 (Virabradrasana I), to Warrior 2
   (Virabradrasana II), to Reverse Triangle pose (Trikonasana), to
   Triangle pose (Trikonasana), to Pyramid pose (Parsvottonasana),
   to Chair pose (Utkatasana), to Standing pose (Tadasana)

- Forward fold (Utanasana)

- Forward fold (Utanasana) variation, bend right knee, sweep left arm overhead,
   forward fold, bend left knee, sweep right arm overhead, forward fold

- Bridge pose (Setu Bandha Sarvangasana), supported on block

- Side twists - lying on back position, knees bent, legs to right, then legs to left

- Corpse pose (Savasana)

- Closing meditation

Tuesday, July 12th class

- Opening Meditation

       Mindfulness meditation

- Balance pose - hands and knees position, raise right arm, extend left leg,
   hands and knees position, raise left arm, extend right leg, hands and knees
   position, sweep right arm to right, left leg to left, hands and knees position,
   sweep left arm to left, right arm to right, hands and knees position

- Cat / cow pose

- Lying on back, stretch arms overhead

- (Supta Padangusthasana), with strap

- Chair pose (Utkatasana)

- Chair pose (Utkatasana) variation, hands in namaste, elbows on knees,
   twist to right, elbows on knees, twist to left

- Warrior 3 (Virabhadrasana III), hands pressed into wall

- Forward fold (Utanasana)

- Warrior 3 (Virabhadrasana III), feet pressed into wall

- Poses with ropes

       1.  Grab rope, bend over, and stretch torso back

       2.  Arms overhead, hands in namaste in rope, step forward

       3.  Tree pose (Vrksasana)

- Shoulder opener - stand parallel to wall, slide arm shoulder height
   behind torso, open chest

- (Abs) 

- Bridge pose (Setu Bandha Sarvangasana)

- Legs up the wall (Viparita Karani), supported on block

- Shoulderstand (Salamba Sarvangasana), supported on block

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, July 7th class

- (Supta Badha Konasana) supported on bolster,
   blanket for head, blocks for legs/knees

- (Pranayama) breathing practice

- Cat / cow pose


- Down dog (Adho Mukha Svanasana)


- Down dog (Adho Mukha Svanasana) variation, one leg extended up
   and bent, then grab raised leg with opposite arm

- Twisting pose - child's pose, slide right arm under left arm, bend right arm
   to ribs, child's pose, slide left arm under right arm, bend left arm to ribs,
   child's pose

- Balancing pose - hands and knees position, raise right arm, extend left leg,
   bend left leg, grab leg with right arm, hands and knees position, then raise
   left arm, extend right leg, bend right leg, grab leg with left arm, hands and
   knees position

- Child's pose (Balansana)

- Sun salutation (Series A)

- Chair pose (Utkatasana)


- Chair pose (Utkatasana) variation, hands in namaste, twist torso to left and right

- Standing series:  Chair pose (Utkatasana), to Warrior 2 (Virabhadrasana II), to
   Reverse Triangle pose (Trikonasana), to Triangle pose (Trikonasana), to
   Half Moon pose (Ardha Chandrasana), to (Ardha Chandrasana) variation with
   raised leg bent, then grab bent leg with raised arm

- Bridge pose (Setu Bandha Sarvangasana) on block

- Twisting pose - lying on back, legs bent, legs fall to left, step right leg over left
   leg, raise right arm overhead, then legs fall to right, step left leg over right leg,
   raise left arm overhead

- Corpse pose (Savasana)

Tuesday, July 5th class

Opening Meditation

       Mindfulness meditation

- Side stretches from (Sukasana)

- Forward fold from (Sukasana)


- Sun salutations (Series A)

- Down dog (Adho Mukha Svanasana)

- Poses at wall

       1.  Triangle pose (Trikonasana)

       2.  Right angle pose (Parshvakonasana)

       3.  Warrior 3 (Virabhadrasana)

       4.  Forward fold (Utanasana)

       5.  Twisting triangle pose (Parivrtta Trikonasana) prep

       6.  Half moon pose (Ardha Chandrasana)

       7.  Stretch back with ropes

- Lying down position, foam block between feet, raise feet up to perpendicular
   position, lower feet down and hover above floor, raise feet up (Abs)

- Forward extension (Janu Shirshasana) sitting on block

- Bridge pose (Setu Bandha) supported on block

- (Viparita Karani) on block

- (Supta Badha Konasana) with two blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, July 5th class

Opening Meditation

       Mindfulness meditation

- Side stretches from (Sukasana)

- Forward fold from (Sukasana)

- Down dog (Adho Mukha Svanasana)

- Sun salutations (Series A)

- Poses at wall

       1.  Triangle pose (Trikonasana)

       2.  Right angle pose (Parshvakonasana)

       3.  Warrior 3 (Virabhadrasana)

       4.  Forward fold (Utanasana)

       5.  Twisting triangle pose (Parivrtta Trikonasana) prep

       6.  Half moon pose (Ardha Chandrasana)

       7.  Stretch back with ropes

- Lying down position, foam block between feet, raise feet up to perpendicular position, lower feet down and hover above floor, raise feet up (Abs)

- Forward extension (Janu Shirshasana) sitting on block

- Bridge pose (Setu Bandha) supported on block

- (Viparita Karani) on block

- (Supta Badha Konasana) with two blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms