Thursday, October 27th class

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

- Pranayama breathing practice

- Cat/cow pose

- Hands and knees position, slide left hand under right arm, head to mat,
   hands and knees position, slide right hand under left arm, head to mat

- Down dog (Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana) variations

- Cobra pose (Bhujandasana)

- Up dog (Urdhva Mukha Svanasana)


- Plank pose

- Lunge pose (Ardha Mandalasana)

- Side twists from lunge pose (Ardha Mandalasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Corpse pose (Savasana)

- Closing Meditation

Tuesday, October 25th class

- Opening Meditation

- Forward fold from (Sukasana)

- Cat/cow pose

- Hands and knees position, twist torso and slide left arm under right arm,
   head to mat, hands and knees position, twist torso and slide right arm
   under left arm, head to mat

- Poses with strap

       1.  (Supta Padangusthasana)

- Poses with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Tree pose (Vrksasana)

       4.  Stretch back with ropes

- Poses at wall

       1.  Press hands into wall, body into right angle
       2.  Warrior 3 (Virabhadrasana III)

       3.  Legs spread, forward fold (Utanasana)

       4.  Shoulder opener

- Poses on mat

       1.  Bridge pose (Setu Banda Sarvangasana) supported on block

       2.  (Viparita Karani) variation, on block

       3.  Side twists with bolster

       4.  (Supta Badha Konasana) with bolster, blocks for legs

- Corpse pose (Savasana)

- Closing Meditation

Thursday, October 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Cat's breath from (Sukasana)

- Sitting in (Dandasana), inhale and sweep arms overhead, exhale and
   sweep arms down while twisting torso to right side, inhale and sweep arms
   overhead, exhale and sweep arms down to the left side (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Dolphin pose

- Dolphin plank pose

- Dolphin inversion pose, feet up the wall

- Headstand (prep)

- Down dog (Adho Mukha Svanasana) with ropes

- Half moon pose (Ardha Chandrasana) with raised foot pressed into wall,

   hands on chair, twist upper torso open

- Half moon pose (Adrha Chandrasana) with back, shoulders, and head at wall

- Twisting triangle (Trikonasana) with chair

- Warrior 1 (Virabhadrasana II) with chair

- Side twists with chair

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani)

- (Supta Badha Konasana) with bolster, blanket for head, strap for legs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Stand up on knees, hands in namaste, sweep arms overhead, pause,
   sweep arms down into childs pose, pause (Vinyasa)


- Childs pose (Balasana)

- Poses with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

- Down dog (Adho Mukha Svanasana) at the mat

- Poses at the wall

       1.  Triangle (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana) with block

       3.  Warrior 2 (Virabradrasana II) with and without rope
       4.  Twisting Triangle (Trikonasana) prep, rotate upper body

       5.  Forward fold (Utanasana)

       6.  Abs sequence

       7.  Legs up the wall (Viparita Karani)

- Side twists with bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, October 13th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Forward bend from (Sukasana)

- Side twists from (Sukasana)

- Leg lifts from (Dandasana)

- Down dog (Adho Mukha Svanasana)

- Hands and knees position, slide right arm under left arm, head and shoulder
   to floor, hands in namaste, hands and knees position, slide left arm under
   right arm, head and shoulder to floor, hands in namaste

- Dolphin plank pose

- Childs pose (Balasana)

- Up dog / Down dog (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabradrasana II)

       3.  Wide-legged forward fold (Utanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, legs extended

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 11th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Back stretches from (Sukasana)

- Sphinx pose (Salamba Bhujangasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Up dog / down dog (Vinyasa)

- Standing on knees, hands in namaste, sweep arms overhead, pause,
   sweep arms down into child's pose, pause (Vinyasa)

- Tree pose (Vrksasana) lying on the floor

- Tree pose (Vrksasana) with ropes

- Tree pose (Vrksasana)

- Stand up on toes, stretch hands up wall, one step back, press hands
   and forehead into wall, one step back, press hands into wall, body
   into a right angle

- Shoulder stretches at wall

- (Abs) at wall

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, October 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses with ropes

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

       2.  Forward fold (Utanasana)

       3.  Stretch back

- Poses at wall

       1.  Stand up on toes, forehead to wall

       2.  Press hands into wall, step back into right angle

       3.  Stretch hands up wall, feet together, lift one leg, then other leg

       4.  Tree pose (Vrksasana)

       5.  Triangle pose (Trikonasana)

       6.  Half moon pose (Ardha Chandrasana)

       7.  Twisting triangle (Trikonasana) prep, revolve torso to wall

       8.  Legs up the wall (Viparita Karani)

- Lying on side, bolster under side, arms overhead, grab wrist of top arm
   with opposite hand, stretch side body

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms 

Tuesday, October 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side stretches from (Sukasana)

- Side twists from sitting position, one leg bent, other leg extended

- Standing forward bend (Ardha Uttanasana) supported on blocks

- Childs pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Down Dog (Adho Mukha Svanasana) variation. lift one leg, then lift the other leg

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

- Forward fold (Utanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Abs

- Lying flat on back, legs crossed on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms