Tuesday, November 22nd class

- Half lotus pose (Ardha Padmasana)

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses with ropes

       1.  Down dog (Adho Mukha Svanansana), head supported on block

       2.  Forward fold (Utanasana)

       3.  Back stretch

       4.  Tree pose (Vrksasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Triangle pose (Trikonasana)

       3.  Legs spread up the wall (Viparita Karani), variation

- Poses on the floor

       1.  "Marilyn Monrasana" pose

       2.  Twists from lying on back position

       3.  Twists from hands and knees position

       4.  Side twists with bolster

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

            strap for legs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)


- Arm extensions from (Sukasana)

- Sphynx pose

- Lying flat on floor, hands extended overhead, lift right arm and left leg, then
   lift left arm and right leg, then lift both arms and both legs

- Lying flat on floor, reach around and grab ankles, lift legs and chest off floor


- Down dog (Adho Mukha Svanasana)


- Lunge pose (Ardha Mandalasana)

- Side stretches from (Tadasana)

- Poses with ropes

       1.  Stretch back with ropes

       2.  Butt on wall, hands together in ropes, stretch forward

       3.  Hands together in ropes, walk forward, stretch upper torso

       4.  Triangle pose (Trikonasana), hold rope in back hand, twist torso, look up

       5.  Legs up the wall (Viparita Karani), on bolster and blanket

- Cross bolsters

- Crossed legs on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated twist (Marichyasana)

- Neck extensions from (Sukasana)

- Cow face pose (Gomukhasana)

- Dolphin push-up pose

- Childs pose (Balasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 pose (Virabhadrasana II)

       3.  Forward fold (Utansana)

- Sitting in (Dandasana), press legs into wall, raise arms overhead, bend forward,
   touch wall with hands

- (Abs)

- Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretches from (Sukasana)

- Side twists from (Sukasana)

- Arm extensions from (Sukasana)

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


- Lying on back position, inhale, grab knees into chest, exhale, sweep arms
   overhead and raise legs, inhale, sweep arms down and grab knees into chest
   (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Forward fold (Utanasana)

- Forward fold (Utanasana) variation, clasp hands behind back, lift arms up

- Stretch back with ropes

- Stand up and balance on toes

- Pyramid pose (Parsvottonasana) (prep), bend front leg and press into wall

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

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Twists from sitting position, one leg bent, one leg extended

- Side twists from (Tadasana)

- Frog pose (variation), lying on back position

- Pyramid pose (Parsvottanasana) (prep), supported on blocks

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

- Pyramid pose (Parsvottanasana)

- Triangle pose (Trikonasana)

- Half moon pose (Adrha Chandrasana)

- Half-splits pose, hands supported on blocks

- Half-splits pose, hands on blocks, raised foot pressed into wall

- Legs up the wall (Viparita Karani)

- Cross bolsters

- Corpse pose (Savasana), supported with bolster under legs

- Closing Meditation

       3 Ohms

Thursday, November 3rd class

- Childs pose (Balasana), head supported on block

- Cat/cow pose

- Sun salutation, modified

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Lunge pose (Utthita Ashwa Sanchalanasana)

- Side twists from lunge pose (Utthita Ashwa Sanchalanasana)

- Reverse triangle pose (Trikonasana)

- Triangle pose (Trikonasana)

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

   lift leg up, then lift other leg

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

   lift one leg up, then lift other leg

- Side twists from lying down position

- Corpse pose (Savasana)

- Closing meditation

Tuesday, November 1st class

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

- (Pranayama) breathing practice

- Cat/cow pose

- Side twists from (Tadasana)

- Side twists from (Utanasana), open arm to side, then lift arm overhead

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Lunge pose (Ardha Mandalasana)

- Side twists from lunge pose (Ardha Mandalasana)

- Chair pose (Utkatasana)

- Forward fold (Utanasana)

- Down dog (Adho Mukha Svanasana) variation, feet together,
   lift one leg up at a time

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Side twists from lying on back position

- Corpse pose (Savasana)

- Closing meditation