Tuesday, January 31st class

- Opening Meditation

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Down dog (Adho Mukha Svanasana) series, head resting on block

- (Supta Badha Konasana)

- (Supta Padangusthasana) series, with strap

- Poses at wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Shoulder opener

       4.  Forward fold (Utanasana)

       5.  Legs spread forward fold (Prasarita Padottanasana)

       6.  Legs up the wall (Viparita Karani)

       7.  Legs spread up the wall (Viparita Karani)

       8.  (Abs) series

- Side twists with bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 26th clas

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists series from (Sukasana)

- Down dog (Adho Mukha Svanasana) supported with ropes, hands on blocks

- Stretch back with ropes

- Bridge pose (Setu Bandha Sarvangasana) series with block

- Happy baby pose (Ananda Balasana)

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

- Down dog (Adho Mukha Svanasana) with chair

- (Supta Badha Konasana) with feet on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, January 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side bends from (Sukasana)

- Side twists from (Sukasana)

- Poses at wall

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 pose (Virabhadrasana II)

       3.  Twisting triangle pose (Pavritta Trikonasana)

       4.  Balance on toes, arms overhead

       5.  Pyramid pose (Parsvottanasana)

       6.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

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

- (Supta Badha Konasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

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

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

- Hero pose (Supta Virasana)

- Down dog (Adho Mukha Svanasana)

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Stretch back

       3.  Stand up on toes

       4.  Warrior 3 (Virabhadrasana III)

       5.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, January 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

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

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

- Side twists from (Tadasana)

- Standing poses with chair

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended right angle pose (Utthita Parsvakonasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Forward fold (Utanasana)

       6.  Side twists

- Legs up the wall (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Legs up the wall (Viparita Karani)

- (Abs) sequence with legs up the wall

- Down dog (Adho Mukha Svanasana), with ropes

- Forward fold (Utanasana)

- (Tadasana)

- Standing poses

       1.  Triangle (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Twisting triangle (Parivritta Trikonasana) prep,

            revolve torso towards wall

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, January 10th class

- Opening Meditation

       - Mindfulness meditation - counting breaths

- (Tadasana) variation, lying on back position, raise arms overhead,

   feet pressed into wall

- (Tadasana), back at wall, raise arms overhead

- Forward fold (Utanasana), butt at wall

- Side twist (Bharadwajasana)

- Side twist (Marichyasana)

- Forward bend (Janu Shirshasana)

- Poses at the rope wall

       1.  Stand up on toes

       2.  Down dog (Adho Mukha Svanasana)

       3.  Stretch back with ropes

       4.  Legs up the wall (Viparita Karani)

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

   blocks for hips

-  Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses at rope wall

       1.  (Supta Padangusthasana) series, on the floor

       2.  Down dog (Adho Mukha Svansana), head supported on block

       3.  Triangle (Trikonasana), back on wall

       4.  Triangle (Trikonasana) variation, lying flat on the floor

       5.  Twisting Warrior 2 (Virabhadrasana II)

       6.  Stretch back with ropes

       7.  Half moon pose (Ardha Chandrasana), raised leg pressed into wall

       8.  Forward fold (Utanasana)

       9.  (Supta Padangusthasana), raised leg pressed into wall

     10.  Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, January 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Cow face pose (Gomukhasana)

- Side twists from (Tadasana)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Sun salutation (Surya Namaskar)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended Warrior 2 (Virabhadrasana II)

       4.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms