Thursday, September 29th class

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

- (Pranayama) breathing practice

- Cat/cow pose

- Down dog (Adho Mukha Svansana)

- Sun salutation (Series A) variation

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Pigeon pose (Eka Pada Rajakapotasana)


- Lunge pose (Utti Ashwa Sanchalanasana)


- Side twists from lunge pose (Utti Ashwa Sanchalanasana)

- Crescent pose

- Half moon pose (Ardha Chandrasana) variation

- Side twists with knees crossed from lying on back position

- Corpse pose (Savasana)

- Closing meditation

Tuesday, September 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Down dog (Adho Mukha Svanasana) supported with ropes

- Forward fold (Utanasana) supported with ropes

- Stretch back with ropes

- Wide-legged forward bend (Prasarita Padottanasana) with
   head supported on blocks

- Forward fold (Utanasana) head supported on blocks

- Down dog (Adho Mukha Svanasana) supported with ropes,
   hands on seat of folding chair

- Lying on back position, feet resting on seat of folding chair


- Side twists from seated position in folding chair

- (Supta Padangusthasana) with feet pressed into wall

- Legs up the wall (Viparita Karani)

- (Supta Badha Konasana) supported on bolster, with strap
   around legs, blocks at hips

- Corpse pose (Savasana)

- Closing meditation

       3 Ohms

Thurday, September 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Down dog (Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana) supported with two ropes

- Forward fold (Utanasana)

- Tree pose (Vrksasana)

- Tree pose (Vrksasana) supported with one rope

- Stretch back with two ropes

- Stretch hands up the wall, up on toes, then one step back, and head to wall

- Forward fold (Utanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretches from (Sukasana)

- Twists from (Sukasana)

- Side twists from (Dandasana)

- Down dog (Adho Mukha Svansana)

- Hands and knees position, slide left arm under right arm, palm up, drop head
   to floor, hands in namaste, back to hands and knees position, slide right arm
   under left arm, palm up, drop head to floor, hands in namaste, back to hands
   and knees position

- Shoulder opener with strap

- Chest opener with rolled blanket under shoulderblades in a lying down position

- Camel pose (Ustrasana)

- Abs

- Bridge pose (Setu Bandha Sarvangasana) supported on block

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, September 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Side twists from (Dandasana)

- Cobra pose (Bhujangasana)

- Lying flat on stomach, lift right arm and left leg, then lift left arm and right leg

- Stand up on knees, inhale, sweep arms overhead, pause, exhale,
   sweep arms down into childs pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana) variation, feet together, lift one leg,
   then lift the other leg

- Stand up on toes

- Pyramid pose (Parsvottonasana) (prep) press hands into wall, one leg back,
   then the other leg

- Stretch back with ropes

- Stand with back to wall, lift arms overhead

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Side twists from (Dandasana)

- Down dog (Adho Mukha Svanasana)

- Childs pose (Balasana)

- Down dog (Adho Mukha Svanasana) variation, legs together, lift one leg up, 

   then the other leg

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabradrasana II)

       3.  Forward fold (Utanasana)

- Rope poses

       1.  Stretch back with ropes

       2.  Tree pose (Vrksasana)

- Wall poses

       1.  Tree pose (Vrksasana)

       2.  Twisting triangle pose (Parivrutha Thirikonasana) prep, rotate upper body

       3.  Legs up the wall (Viparita Karani)

- (Supta Badha Konasana) with bolster, blanket, and blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

       

Thursday, September 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretches from (Sukasana)

- Feet, calves stretches from (Badha Konasana)

- Staff pose (Dandasana)

- Staff pose (Dandasana) variation, raise one leg, then raise the other leg

- Side stretches from (Sukasana)

- Down dog (Adho Mukha Svanasana)

- Childs pose (Balasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabradrasana II)

       3.  Forward fold (Utanasana)

- (Supta Padangusthasana) with strap, bolster for hip

- (Supta Badha Konasana) with blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Stretches from lying down position

- (Sputa Padangusthasana) with strap

- (Dandasana) with blocks between knees and ankles

- (Setu Bandha Sarvangasana) supported on block

- (Setu Bandha Sarvangasana) inversion on block

- Stretch back with rope

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

- Down dog (Adho Mukha Svanasana)

- Triangle pose (Trikonasana)

- Forward fold (Utanasana), legs spread


- Legs up the wall (Viparita Karani), with bolster under hips


- Legs spread up the wall (Viparita Karani), with bolster under hips

- Pranayama breathing (Viloma), lying on bolster, blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, September 1st class

- (Supta Badha Konasana) supported on bolster/blanket

       (Pranayama) breathing practice

- Cat/cow pose

- Down dog (Adho Mukha Svanasana)

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

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

- Up dog (Urdhva Mukha Svanasana)

- Sun salutation (Series A) variation

- Forward fold (Utanasana)

- Side twists from (Utanasana)

- Lunge pose (Ardha Mandalasana)

- Side twists from lunge pose (Ardha Mandalasana)

- Down dog (Adho Mukha Svanasana) variation, legs together, lift one leg,

   bend knee, lift leg towards ceiling


- Tree pose (Vrksasana)


- Sun Salutation (Series A) variation

- Pigeon pose (Eka Pada Rajakapotasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Side twists from lying down position with knees bent

- Corpse pose (Savasana)

- Closing Meditation