Tuesday, February 28th class

- Opening Meditation

       MIndfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Badha Konasana) rock side to side

- Side twists from (Badha Konasana)

- Side twists (Marichyasana)

- Sitting position, legs spread, side twists

- Wide-angle seated forward bend (Upavistha Konasana)

- Poses at wall with ropes

       1.  Down dog (Adho Mukha Svanasana) with chair

       2.  Forward fold (Utanasana)

- Side twists with bolster

- Sitting position, legs extended, rest head on seat of chair

- Lying on back position, rest legs on seat of chair

- Legs up the wall (Viparita Karani) supported on bolster

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

   strap for legs, blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, February 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)


- Side twists from (Badha Konasana)

- Poses at wall with ropes

       1.  Back stretch

       2.  Back bend

       3.  Down dog (Adho Mukha Svanasana) with two ropes,

            head supported on blankets

       4.  Down dog (Adho Mukha Svanasana) with one rope

- Side twists from (Virasana)

- Sphynx pose

- Cobra pose (Bhujangasana)

- Lying on back position, grab knees into chest, inhale, sweep arms overhead and

   raise legs up, exhale, open legs to straddle, inhale, raise legs up, exhale, sweep

   arms down and grab legs into chest (Vinyasa)

- (Abs)

- Bridge pose (Setu Bandha Sarvangasana)

- Side twists from lying on back position

- Pose at wall with ropes

       1.  Hanging forward fold (Utanasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists (Marichyasana)

- Squat with hands in namaste

- Squat with arms extended

- Down dog (Adho Mukha Svanasana)

- Cat cow pose

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

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

- Warrior 1 (Virabhadrasana I)

- Poses with chair at wall

       1.  Triangle pose (Trikonasana)

       2.  Extended Side Angle pose (Utthita Parshvakonasana)

       3.  Twisting Triangle pose (Parivrtta Trikonasana)

       4.  Forward fold (Utanasana)

       5.  Side twists

       6.  Extreme side twists

- Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, February 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Sitting position with legs extended forward, bend one leg, grab foot and place

   on thigh of extended leg, place fingers between toes, then place bent leg in
   arms and rock side to side, then bring foot of bent leg to height of head, then
   bring foot to height of heart, then grab foot and extend raised leg out to side,
   then bring raised leg to forward position, then stand on foot, then side twists
   (Marichyasana)

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


- Down dog (Adho Mukha Svanasana)


- Side twists from (Tadasana)

- Poses at wall with ropes

       1.  Stretch back

       2.  Backbend
       3.  Backbend series from (Tadasana)

       4.  Chair pose (Utkatasana)

       5.  Half moon pose (Ardha Chandrasana)
       6.  Down dog (Adho Mukha Svanasana)
       7.  Forward fold (Utanasana)

       8.  Legs up the wall (Viparita Karani)

- (Supta Badha Konasana) with bolster


- (Setu Bandha Sarvangasana) with cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 14th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Poses at the wall

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

       2.  (Utthita Hasta Padangusthasana I) with ropes

       3.  (Utthita Hasta Padangusthasana II) with ropes

       4.  (Utthita Hasta Padangusthasana I) with strap

       5.  (Utthita Hasta Padangusthasana II) with strap

       6.  Tree pose (Vrkshasana)

       7.  Triangle pose (Trikonasana)

       8.  Half moon pose (Adrha Chandrasana)

       9.  Twisting triangle pose (Parivrtta Trikonasana)

     10.  Legs spread forward fold (Prasarita Padottanasana I)

     11.  Legs up the wall (Viparita Karani) with block

     12.  Childs pose (Balasana) hanging from ropes

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, February 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Sitting position (Sukasana), arms extended at 45-degree angle, hands in fists,

   then open and close hands quickly (3-minutes)

- Side twists from (Sukasana)

- Lying on back position, hug knees into chest, inhale, lift legs up and sweep

   arms overhead, exhale, open legs into a straddle, inhale, legs together, exhale,

   sweep arms down and grab knees into chest (Vinyasa)

- Lying on back position, raise legs up, place block between thighs, lower legs

   to 45-degree angle, then place block between knees, lower legs to 45-degree

   angle, then place block between calfs, lower legs to 45-degree angle, then

   place block between ankles, lower legs to 45-degree angle (Abs)

- Sphinx pose

- Cobra pose

- Bridge pose (Setu Bandha Sarvangasana) prep, blanket under chest

- Bridge pose (Setu Bandha Sarvangasana)

- Legs up the wall (Viparita Karani) on block

- Lying on side position over bolster, feet extended, arms overhead,

   stretch one hand with the other hand

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Twist (Marichyasana I)

- Twist (Ardha Matsyendrasana II)

- Cat/cow pose

- Side twists from (Tadasana)

- Sun salutation (Series A), modified

- Chair pose (Utkatasana)

- Side twists from (Utkatasana)

- Stretch back with ropes

- Partner poses

       1.  Suspension bridge pose

       2.  Back to back, lock arms, chair pose

- Stand up and balance on toes

- Twisting triangle (Parivritta Trikonasana) variation,

   revolve upper torso towards wall

- Legs up the wall (Viparita Karani) with bolster

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, February 2nd class

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

       (Pranayama) breathing practice

- Cat/cow pose

- Side twists from hands and knees position

- Down dog (Adho Mukha Svanasana)

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

   towards ceiling, bend at knee

- Standing in (Tadasana), hands in namaste, inhale, sweep arms overhead,

   pause, exhale, sweep arms down to floor, inhale, raise torso up halfway,

   hands on shins, exhale, forward fold, inhale, sweep arms overhead, exhale,

   hands in namaste (Vinyasa)

- Triangle pose (Trikonasana)

- Reverse triangle pose (Parivrtta Trikonasana)

- Warrior 2 (Virabradrasana II)

- Extended right angle pose (Utthita Parsvokonasana)

- Forward fold, legs spread (Prasarita Padottanasana)

- Side twists from (Prasarita Padottonasana)

- Side twists from lying on back position, with bent knees

- Corpse pose (Savasana)

- Closing Meditation