Thursday, December 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Sun salutations (Series A) modified

- Warrior 1 pose (Virabhadrasana I)

- Cross legged, supported on bolster, blanket for head (Supta Sukasana)

- Lying on back position, strap around ball of foot, bolster for hip

   (Supta Padangustasana)

- Bridge pose, cross bolsters (Setu Bandha Sarvangsana)

- Side twists with bolster, blanket for head (Prone Bharadvajasana)

- Childs pose, bolster and blankets pulled into stomach, blankets for head

   (Adho Mukha Virasana)

- Down dog, head resting on bolster and blanket (Adho Mukha Svanasana)

- Legs up the wall, hips on bolster, strap for ankles (Viparita Karani)

- Bridge pose, two blankets folded long ways, shoulderblades over edge of

   blankets, strap for hips (Setu Bandha Sarvangasana)

- Closing Meditation

       3 Ohms

Thursday, December 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)


- Seated position, legs extended (Dandasana)

- Side twists (Marichyasana)

- Standing pose (Tadasana)

- Arm and side extensions from (Tadasana)

- Poses at the wall with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Twisting triangle (Parivrtta Trikonasana)

       4.  Seated side twists

       5.  Legs up the wall (Viparita Karani)

       6.  Spread legs up the wall (Viparita Karani) variaiton

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

- (Supta Baddha Konasana) supported on bolster, blanket for head,
   strap for hips

- Breathing practice (Pranayama)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Dandasana)

- Seated side twists (Marichyasana)


- Cat / cow pose


- Sphinx pose

- Lying on back position, lift straight legs towards ceiling, move legs back and

   forth (as if walking on ceiling), keep legs moving and lower them to just above

   the floor, then lift legs towards ceiling (Abs)

- Lying on back position, inhale, sweep arms overhead and lift legs towards

   ceiling, pause, exhale, open legs into a straddle, inhale, lift legs towards ceiling,

   exhale, grab knees and pull legs into chest (Vinyasa)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Dolphin plank / Down dog (Vinyasa)


- Poses at the wall

      1.  Stretch back with ropes

      2.  Stand with back towards wall, reach arms overhead, touch wall with
            fingers, then take a step away from the wall, reach arms overhead,
            touch wall with fingers, another step away from wall, reach arms
            overhead (Backbends)

      3.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso

      4.  Half moon pose (Ardha Chandrasana)

      5.  Legs up the wall (Viparita Karani)
      6.  Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with legs over bolster

- Closing Meditation

       3 Ohms

Thursday, December 13th class

Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Seated spread legs (Upavistha Konasana)

- Headstand (Sirsasana) prep

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Stretch hands up the wall, feet flat on floor

       4.  One step back from wall, extend arms overhead

       5.  Headstand hands, press torso away from wall

       6.  Stretch back with ropes

- Pyramid pose (Parsvottanasana)

- Standing wide-legged forward fold (Prasarita Paddotanasana) with

   head resting on blocks

- Forward fold (Utanasana) with head resting on blocks

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Arm extensions from (Sukasana)


- Side twists from (Sukasana)

- Wide-legged forward fold (Upavistha Konasana)

- Lying on stomach position, extend right arm and left foot, then extend

   left arm and right foot, then extend both arms and both feet

- Hands and knees position, extend right arm and left foot, then extend

   left arm and right foot (Balancing pose)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Dolphin plank / Down dog (Vinyasa)

- Cat / cow pose

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

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

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Spread legged-forward fold (Prasarita Padottanasana)

       4.  Legs up the wall (Viparita Karani)

       5.  Spread legs up the wall (Viparita Karani) variation

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side stretches from (Sukasana)

- Wide legged forward fold (Upavistha Konasana)

- Side stretches from (Upavistha Konasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Forward fold (Utanasana)

- Poses at the wall

       1.  Dolphin pose

       2.  Stand up and balance on toes

       3.  Raise arms overhead and press hands into wall, take one step

            back, and rest head on wall

       4.  Take another step back from wall, and stretch shoulders

       5.  Then hands at waist height, press torso back into a right angle
       6.  Tree pose (Vrksasana)

       7.  Frog pose (Adho Mukha Mandukasana)

       8.  (Supta Padangusthasana) with strap, block for hip

       9.  Legs up the wall (Viparita Karani)

     10.  Spread legs up the wall (Viparita Karani) variation

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)


- Side twists, one leg extended (Marichyasana)

- Forward fold, both legs extended (Paschimottanasana)


- Cat / cow pose


- Down dog (Adho Mukha Svanasana)


- Down dog (Adho Mukha Svanasana) variation, raise one leg toward ceiling

- (Supta Baddha Konasana) series

       1.  Supported on folded blanket
       2.  Supported on low block

       3.  Supported on rolled blanket
       4.  Supported on high block

- Poses at the wall

       1.  Dolphin hands position, press torso back from wall

       2.  Stretch back with ropes

       3.  Squat with ropes

- Lying on back position, lift legs up towards ceiling, open legs into a straddle


- Lying on back position, bolster under hips, lift legs towards ceiling, open legs
   into a straddle

- Lying on side position, torso draped over bolster, stretch arms overhead

- Lying on stomach position, raise one leg towards armpit

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 27th class

- Kundalini Yoga integrates active movement with held stretches, breath

   techniques, deep relaxation, meditation, mudras (or hand positions), and

   mantras.  Called the Yoga of Awareness, it encourages self-acceptance

   whatever your level of fitness.

- What is particularly appealing about Kundalini Yoga is its speed.  By using

   the techniques of Kundalini Yoga, you can quickly change your body, feelings,
   and thoughts noticeably and positively.

- Kundalini Yoga brings natural feelings of contentment and ease.  It helps you

   to feel accepting about who you are and where you are, and at the same time

   to push you beyond your previously held limits.

- Kundalini Yoga classes vary tremendously, and can contain everything from

   aerobic, strength-training moves to singing and dancing to quiet, reflective

   meditation.

Thursday, November 15th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Side extensions from (Sukasana)

- Lying on stomach position, extend right arm and left leg, then extend
   left arm and right leg, then extend both arms and both legs

- Sphinx pose (Salamba Bhujangasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Up dog / down dog (Vinyasa)

- Lunge pose (Ardha Mandalasana)

- Extended side angle pose (Utthita Parsvakonasana)

- Camel pose (Ustrasana)

- Poses with the ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Bridge pose (Setu Bandha Sarvangasana) variation, back supported

            on bolster, shoulders on floor, legs resting on wall

- (Supta Baddha Konasana) with back on floor, feet resting on bolster

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

   legs extended forward

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side to side

- Cat / cow pose from (Baddha Konasana)

- Up Dog / Down dog (Vinyasa)

- Childs pose (Balasana)

- Plank pose

- Side Plank pose, roll over onto one hand and balance on one leg, arm

   extended towards ceiling (Vasisthasana)

- Poses at the wall with chair

       1.  Press seat of chair into wall, grab back of chair, step feet back,

            body in right angle, flat back

       2.  Stand up and balance on toes

       3.  Hands press into wall, step one foot back, stretch extended leg

       4.  Triangle pose (Trikonasana)

       5.  Half moon pose (Adrha Chandrasana)

       6.  Pyramid pose (Parsvottanasana)

       7.  Revolving Triangle pose, with one foot on seat of chair, revolve

            upper torso only (Parivrtta Trikonasana)
       8.  Down dog (Adho Mukha Svanasana)
       9.  Forward fold (Utanasana)

     10.  Side twists from sitting position

     11.  Legs up the wall (Viparita Karani)

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

   blocks for hips

- Pranayama breathing practice (Viloma)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 8th class

Opening Meditation

       - 3 Ohms

       - Mindfulness meditation - body sensations

- Sitting position, legs extended forward (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Forward fold from (Dandasana)

- Leg extensions from (Dandasana)

- Poses at the wall

       1.  Balance on one leg, grab and lift other leg at knee

       2.  Balance on one leg, open other leg to side

       3.  Tree pose (Vrksasana)

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

       6.  Spread legs up the wall (Viparita Karani) variation

       7.  (Supta Padangusthasana) with strap
       8.  Bridge pose (Setu Bandha Sarvangasana) with block

- Side twists with bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)


- Side twists from (Sukasana) variation

- Forward fold from (Sukasana) variation

- Pigeon pose (Ekha Padha Rajakapotasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended Right Angle pose (Utthita Parsvakonasana)

       4.  Bound Extended Right Angle pose (Baddha Utthita Parsvakonasana)

       5.  Forward fold (Utanasana)

       6.  Legs up the wall (Viparita Karani)

- Spread legs forward fold (Upavistha Konasana) with head supported

   on bolsters/blankets

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 30th class

- Opening Meditation

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Lunge pose (Ardha Mandalasana)

- Triangle pose (Trikonasana) prep

- Triangle pose (Trikonasana)

- Extended side angle pose (Utthita Parsvakonasana)

- Happy baby pose (Ananda Balasana)

- (Supta Padangusthasana) with strap

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Side twists from lying on back position, feet hip distance apart, arms extended

   to the side, let legs fall to one side, then fall to the other side

- Corpse pose (Savasana)

- Closing Meditation

Thursday, October 25th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Forward fold from (Sukasana) variation

- Crossed-legs with feet supported on bolster/blanket

- (Baddha Konasana) with feet supported on bolster/blanket

- Legs up the wall (Viparita Karani)

- Childs pose (Balasana) supported on bolster, blanket for head

- Spread legs up the wall (Viparita Karani) variation

- Side extensions with bolster

- Side twists with bolster

- (Baddha Konasana) supported at the wall

- Poses with chair

       1.  Seated position (Dandasana) forward fold, head resting on seat of chair

       2.  One leg extended (Janu Shirshasana), head resting on seat of chair

       3.  Seated forward fold (Utanasana) variation

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Arm extensions from (Supta Tadasana)

- (Supta Baddha Konasana) with shoulderblades on block, head on blankets,

   legs extended

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

- Childs pose (Balasana) supported on bolster, blanket for head

- Legs up the wall (Viparita Karani)

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

   blocks for hips


- Breathing practice (Viloma Pranayama)

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

   shoulders on floor, legs up the wall

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

   shoulders on floor, press feet into the wall

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, October 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Leg extensions from (Dandasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Balance on one arm, one leg on one side (Vasisthasana)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso only

       5.  Twisting triangle (Parivrtta Trikonasana)

- Poses with ropes

       1.  Forward fold, walk feet up the wall (Utanasana)

       2.  Legs up the wall (Viparita Karani)

- Poses with bolster

       1.  (Supta Baddha Konasana) blanket for head, blocks for hips

       2.  (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana) supported on bolster

- Closing Meditation

       3 Ohms

Thursday, October 11th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Seated position, legs extended (Dandasana)

- Side twists from (Dandasana)

- Lying on stomach position, raise and extend right arm and left leg, rest, then

   raise and extend left arm and right leg, rest, then raise and extend both arms,

   rest, then raise and extend both legs, rest, then raise and extend both arms

   and both legs

- Cat / cow pose

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

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

- Plank pose

- Dolphin plank pose


- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, grab knees into chest, extend right leg to floor, grab

   knees into chest, extend left leg to floor

- Dead bug pose (Ananda Balasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Stretch hands up the wall, balance on toes

       3.  Take one step from wall, hands up the wall, rest head on wall

       4.  Take another step from wall, hands up the wall, head not resting on wall

       5.  Step feet back into a right angle, hands pressing into wall, flat back

       6.  Warrior 3 (Virabhadrasana III)
       7.  Legs up the wall (Viparita Karani)

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

- Corpse pose, supported on bolster (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated position, spread legs forward fold (Upavistha Konasana)

- Seated position, extended legs forward fold (Pashchimottanasana)

- Side twists (Marichyasana)

- Poses with ropes

       1.  Down dog (Adho Mukha Svanasana) with head supported on block

       2.  Tree pose (Vrksasana)

- Poses with chair

       1.  Standing position, spread legs forward fold, with head supported

            on block, blanket or chair (Prasarita Padottanasana) 

       2.  Shoulderstand (Salamba Sarvangasana)

       3.  Seated position, spread legs forward fold, head resting on seat

            of chair (Upavishtha Konasana) 

       4.  Seated position, one leg extended, head resting on seat of chair

            (Janu Shirshasana)

       5.  Seated position, both legs extended, with resting on seat of chair

            (Pashchimottanasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms