Thursday, December 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Supta Padangusthasana) series

- Poses with ropes

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

       2.  Forward fold (Utanasana) supported

       3.  Tree pose (Vrksasana)

       4.  Stretch back

       5.  Stand up on toes, reach hands up the wall

- Dolphin pose

- Dolphin headstand pose

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

   strap around feet, feet on block

- (Supta Badha Konasana) supported on two blocks, strap for legs,

   bolsters for thighs

- "Windshield washer" side twists

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses at wall

       1.  Down dog (Adho Mukha Svanasana) blocks under hands,

            rest head on bolster

       2.  (Supta Padangusthasana) series with strap

       3.  (Setu Bandha Sarvangasana) supported on bolster

       4.  (Supta Badha Konasana) blocks supporting hips

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

       6.  Legs spread up the wall (Viparita Karani) variation

- Side twists from (Sukasana)

- Full-Body Guided Meditation

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 22nd class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Forward fold from (Sukasana)

- Lying on stomach position, arms overhead, raise left arm and right leg,

   then raise right arm and left leg, then raise both legs and both arms

- Cat/cow pose

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into childs pose, pause (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Forward fold (Utanasana), legs spread

       4.  Extended Warrior 2 (Virabhadrasana II)

       5.  Pyramid pose (Parsvottonasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- (Viparita Karani) variation, supported on block

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms  

Tuesday, December 20th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Side twists from (Sukasana)

- Side twists from (Tadasana)

- Sun salutations (Series A, Series C)

- Poses with ropes at wall

       1.  Up dog (Urdhva Mukha Svansana) variation

       2.  Down dog (Adho Mukha Svansana) variation

       3.  Up dog / down dog (Vinyasa)
       4.  Down dog (Adho Mukha Svanasana), head on block
       5.  Forward fold (Utanasana), grab elbows, release head

       6.  Stretch back with ropes

       7.  Spread Legs up the wall (Viparita Karani) variation
       8.  Frog pose (Mandukasana) variation, lying on back

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

- Forward fold (Uranasana) variation, bend knees, lift up toes,
   stand on hands, slowly straighten knees

- (Upavistha Konasana) torso supported on bolsters, blanket for forehead

- (Upavistha Konasana) variation, side twists

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Down dog / Up dog (Vinyasa)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana) variation, front of chair against wall,

            press hands into back of chair

       2.  Half moon pose (Adrha Chandrasana)
       3.  Down dog (Adho Mukha Svanasana) variation, back of chair against wall,
            press hands into seat of chair

       4.  Warrior 3 (Virabhradrasana III)

       5.  Forward fold (Utanasana)

       6.  Side twists

- Legs up the wall (Viparita Karani) with block or bolster

- (Supta Badha Konasana) with bolster and strap

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Down dog (Adho Mukha Svanasana)


- Childs pose (Balasana)

- Plank pose

- Down dog / Up dog (Vinyasana)

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

   then the other leg

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

   and press leg into wall, then lift other leg and press leg into wall

- Warrior 2 (Virabhradrasana II) variation, press front hand into wall,

   lift back arm overhead, press hand into wall

- Hamstring and calf stretch at the wall

- Shoulder opener at the wall

- Dancers pose (Natarajasana)


- Forward fold (Utanasana) variation, press back into wall, slide head down wall

- Handstand pose (Adho Mukha Vrksasana)

- Forward fold (Utanasana)

- Stretch back with the ropes

- Standing position with butt on wall, hands in namaste in the rope overhead,
   bend forward, let mid-back drop towards floor

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani) variation

- Legs spread up the wall, arms overhead, lift torso, touch the wall with hands,

   lift torso higher (Abs)

- Bridge pose (Setu Bandha Sarvangasana) supported on two bolsters,

   strap around thighs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Down dog (Adho Mukha Svanasana)

- Down Dog (Adho Mukha Svanasana) variation, feet together, raise one leg up,

   then other leg

- Stretch back with ropes


- Warrior 3 (Virabradrasana III)

- (Supta Padangusthasana) with strap and bolster

- Lying on back position, lift legs, spread legs (Abs)

- (Supta Badha Konasana)

- Warrior 2 (Virabradrasana II) variation, front foot at wall, press front hand into

   wall, sweep back hand overhead and press hand into wall

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Twisting triangle pose (Parivrtta Trikonasana)

       3.  Forward fold (Utanasana)

       4.  Wide spread feet pose (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Cow Face pose (Gomukhasa)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead,

   pause, exhale, sweep arms down into namaste, pause (Vinyasa)

- Side twists from lying on back position

- (Tadasana)

- (Tadasana) variation, lying on back position

- (Supta Padangusthasana) with strap

- Triangle pose (Trikonasana)

- Warrior 2 (Virabradrasana II) variation, reach arm under leg and grab

   other hand behind the back

- Lying on back, knees into chest, grab leg of standing partner, side twist

   (Partner pose)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side stretches from (Sukasana)

- Front to back stretch from (Sukasana)

- Half Bug Pose

- Lying on back with knees into chest position, breathe in, extend legs up and

   arms overhead, exhale, open legs into a straddle, inhale, extend legs up,

   exhale, knees into chest (Vinyasa)

- Triangle pose (Trikonasana)

- Forward fold (Utanasana)

- Twisting triangle pose (Parivrtta Trikonasana) prep, revolve upper body
   towards wall

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms