Thursday, March 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Childs pose (Balasana)

- 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, legs extended, inhale, sweep arms overhead and

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

   towards ceiling, exhale, sweep arms down by side and lower legs to floor

   (Vinyasa)

- Legs up the wall (Viparita Karani)

- (Supta Padangusthasana) with feet pressing into wall

- (Supta Padangusthasana) with bolster on side of body

- (Setu Bandha Sarvangasana) with bolster, strap for legs

- Side stretch with bolster

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, March 27th class

- Opening Meditation

       Mindfulness meditation - 5 minutes

- Poses at the wall

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

       2.  Forward fold (Utanasana)

       3.  Pyramid pose (Parsvottanasana) variation

       4.  Stand up and balance on toes

- (Setu Bandha Sarvangasana) with rolled blanket under shoulders

- (Setu Bandha Sarvangasana) with shoulders on block, head on blanket

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

- (Setu Bandha Sarvangasana) supported on bolster, head on floor

- Cross bolsters with feet pressing into wall

- Legs up the wall (Viparita Karani)

- Pranayama breathing (Viloma)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, March 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated twists (Marichyasana)

- Cow face pose (Gomukhasana)

- Crow pose (Bakasana)

- Down dog (Adho Mukha Svanasana)

- Side twists from (Tadasana)

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Warrior 1 (Virabhadrasana I) with ropes

       3.  Stretch back with ropes

       4.  Pyramid pose (Parsvottanasana) prep

       5.  Pyramid pose (Parsvottanasana)

       6.  Wide spread feet pose (Prasarita Padottanasana)

- (Supta Badha Konasana) variation, shoulderblades and head on blocks

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, March 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Seated twists (Marichyasana)

- Cow face pose (Gomukhasana)

- Down dog (Adho Mukha Svanasana)

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

   raise one leg towards ceilding

- Dolphin/plank pose

- Cat/cow pose

- Sun salutation (Series A) variation

- Side twists from (Tadasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Triangle pose (Trikonasana) variation, with ropes

       3.  Twisting triangle pose (Trikonasana) prep, revolve upper body

       4.  Wide spread feet pose (Prasarita Padottanasana)

       5.  Legs up the wall (Viparita Karani)

- Pranayama breathing (Viloma) variation

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, March 15th class

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

   blocks for knees

       (Pranayama) breathing practice

- Side twists from (Sukasana)

- Cat/cow pose

- Plank pose

- Sun salutation (Series A) variation

- Down dog (Adho Mukha Svansana) variation

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Reverse Triangle pose (Trikonasana)

- Triangle pose (Trikonasana)

- Extended side angle pose (Utthita Parsvakonasana)

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

   raise one leg, bend knee, lift foot towards ceiling

- Bridge pose (Setu Bandha Sarvangasana)

- Side twists

- Corpse pose (Savasana)

- Closing Meditation

Thursday, March 8th class

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

   blocks for knees

       (Pranayama) breathing practice

- Side twists

- Cat/cow pose

- Plank pose

- Childs pose (Balasana)

- Sun salutation (Series A) variation

- Down dog (Adho Mukha Svanasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Reverse Triangle pose (Trikonasana)

- Triangle pose (Trikonasana)

- Extended side angle pose (Utthita Parsvakonasana)

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

   raise one leg towards ceiling, bend knee

- Bridge pose (Setu Bandha Sarvangasana)

- Side twists

- Corpse pose (Savasana)

- Closing Meditation

Tuesday, March 6th class

- Opening Meditation

       Mindfulness meditation

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Cat/cow pose

- Downward dog (Adho Mukha Svanasana) variation, bend legs

- Plank pose

- Up dog

- Sun salutation (Series A), variation

- Sun salutation (Series A)

- Chair pose (Utkatasana)

- Poses at wall

       1.  Warrior 1 (Virabradrasana I)

       2.  Warrior 3 (Virabradrasana III)

       3.  Forward fold (Utanasana)

       4.  Shoulder opener with rope

       5.  Back stretch with rope

       6.  Handstand (Adho Mukha Vrksasana)

       7.  (Abs) series

       8.  Legs up the wall (Viparita Karani)

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

- Side twists with bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, March 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Neck extensions from (Sukasana)


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

- Lying on back position, rolled blanket under shoulderblades (Supta Tadasana)

- Lying on back position, block under shoulderblades (Supta Tadasana)

- Lying on back position, bolster under shoulderblades (Supta Tadasana)

- Lying on back position, strap for leg, bolster for hips (Supta Padangusthasana)

- Happy baby pose (Ananda Balasana)

- Cross bolsters

- Legs up the wall, hips supported on block (Viparita Karani)

- Legs spread up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms