Tuesday, August 30th class

- Opening Meditation

       Breathing practice

- Neck stretches from (Sukasana)

- Side stretches from (Sukasana)

- Side twists from (Sukasana)

- (Setu Bandha) supported on bolster, feet in (Badha Konasana)

- Down dog (Adho Mukha Svanasana) rest head on block

- Forward fold (Utanasana)

- Warrior 3 (Virabhradasana III) press hands into wall

- Skiers pose - rest back on all, slide torso down until thighs are

   parallel with floor, raise arms overhead

- Abs

- Side twists with bolster

- (Supta Badha Konasana) supported on bolster/blanket

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Sphynx pose

- Backbend - lying flat, arms behind back, grab hands, lift shoulders,
   lift torso off floor

- Partner pose - lying flat, partner holds ankles down, arms behind back,
   grab hands, lift shoulders, lift torso off floor

- Stretch back with ropes

- Press hands into wall, step back to a right angle with torso

- (Supta Padangusthasana) with foot pressed into wall

- Legs up the wall (Viparita Karani)

- (Supta Badha Konasana) supported on bolster/blanket with strap

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretches from (Sukasana)


- Side twists from (Sukasana)

- Partner poses

       1.  Lying on back, raise arms overhead, grab partner's heels,

            partner steps feet back

       2.  Suspension bridge pose - grab wrists of partner, bend knees, bend
            over and stretch torso back, straighten knees, balance and hold, then
            squat down and hold, then raise torso up to bent over position, then
            stand up

- Rope poses

       1.  Grab rope, stretch back, then squat

       2.  Butt on wall, arms extended overhead, hands in rope, let chest sink,

            keep head between arms

- Wall poses

       1.  Stretch arms up the wall, stand up on toes

       2.  One step back, stretch arms up the wall

       3.  Arms waist height, press hands in to wall, step back

            into a right angle

       4.  Feet together, press hands into wall, raise right leg,

            feet together, raise left leg
       5.  Shoulder opener

- Standing poses

       1.  Warrior 2 (Virabradrasana II)

       2.  Warrior 2 (Virabradrasana II) variation, front arm on thigh,

            then other hand stretched overhead

       3.  Warrior 2 (Virabradrasana II) bound, reach extended arm

            through legs, grab with other hand behind back

- Legs up the wall (Viparita Karani)

- Cross bolsters (Setu Bandha)

- (Supta Badha Konasana) supported on bolster, blanket under head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Table pose

- Bridge pose (Setu Bandha Sarvangasana)

- Shoulder stretch with strap

- Reverse namaste pose (Pashchima Namaskarasana)

- Pyramid pose (Parsvottanasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Warrior 2 (Virabhadrasana II) variation, front arm on thigh,

            then other hand stretched overhead

       3.  Warrior 2 (Virabhadrasana II) variation, reach front extended arm

            through legs, grab with other hand behind back

       4.  Forward fold (Utanasana)

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold and side stretches from (Sukasana)

- Side stretches from (Tadasana)


- Sun salutation, Series A (Surya Namaskara)

- Down dog (Adho Mukha Svanasana)

- Gate pose (Parighasana)

- Stretch back with ropes

- Stand up on toes, raise hands up wall, then one step back and place head
   on wall, then step back into a right angle with body, press hands into wall

- Twisting triangle pose (Trikonasana) prep, press hands into wall, flat back

- Twisting triangle pose (Trikonasana), supported on block

- Abs

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

- Pranayama breathing practice (Viloma)

- Corpse pose (Savasana), supported on bolster/blanket

- Closing meditation

       3 Ohms

Thursday, August 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Childs pose (Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Poses with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Triangle (Trikonasana) prep

       4.  Shoulder opener
       5.  Squat

       6.  Tree pose (Vriksasana)

- Tree pose (Vriksasana)

- (Supta Padanghusthasana) with strap

- (Supta Padanghusthasana) with extended leg pressed into the wall

- Side twists with bolster

-  Corpse pose (Savasana)

- Closing Meditation

      3 Ohms

Tuesday, August 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side stretches from (Sukasana)

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

- Down dog (Adho Mukha Svanasana)

- Childs pose (Balasana)

- Partner pose

       One strap around each thigh, bend over to straight back, hands at waist
       height pressed into wall, partner pulls both straps back to straighten back
       and legs

- Rope pose

       Grab rope, step back, stretch to flat back

- Wall pose

       Up on toes, stretch arms up the wall, then one step back, flat feet,
       stretch arms up wall, place head on wall

- (Supta Padangusthasana) with strap

- Pyramid pose (Parsvottonasana) press hands into wall

- Abs

- Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 4th class

- Opening Meditiation

       Mindfulness meditation - counting breaths

- Side stretches from (Sukasana)

- Cat / cow pose

- Kneeling position, sweep arms overhead, pause, sweep arms down
   into childs pose, pause (Vinyasa)

- Side stretches from kneeling position, extend one leg out to side,
   reach opposite arm overhead

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended Side Angle pose (Utthita Parsvakonasana)

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani)

- Stand up on toes, reach up the wall, then step back and stretch up the wall,
   then lower hands to waist height, press back into right angle pose

- (Supta Badha Konasana) supported on bolster/blanket, and blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms