Thursday, April 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes,

            head supported on bolster

       2.  Stretch back with ropes

       3.  Tree pose (Vrksasana) with ropes

       4.  Tree pose (Vrksasana)

       5.  Seated pose (Sukasana) facing wall, reach hands up the wall,

            forehead to wall

       6.  Seated pose (Dandasana) with feet pressing into wall

       7.  Side twists from (Janu Shirshasana) variation

       8.  Legs up the wall (Viparita Karani)

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

     10.  Frog pose (Bhekasana)

- Shoulder Stand pose (Sarvangasana) supported on chair,

   blankets under shoulders

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

   blankets or blocks for hips

- Pranayama breathing practice (Viloma)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 24th class

- Opening Meditation

       Mindfulness meditation - body sensations

- (Setu Bandha Sarvangasana) variation, rolled blanket under shoulderblades,
   legs extended

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

- (Setu Bandha Sarvangasana) variation, supported on two bolsters and
   two blankets, strap for ankles

- (Virasana) supported on block

- (Supta Virasana) supported on bolsters, blanket for head

- (Setu Bandha Sarvangasana) variation, supported on two chairs, bolsters,
   blanket for head, feet pressing into wall

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

- Lying on back position, legs crossed on top of bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, April 19th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Forward fold from (Sukasana)

- Seated angle pose (Upavishtha Konasana)

- Seated position, hands in namaste, inhale, sweep arms overhead,

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

- Garland pose (Malasana)


- Chair pose (Utkatasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes,

            support head on bolster/blankets

       2.  Forward fold (Utanasana) with ropes

       3.  Stretch hands up the wall, forehead to wall

       4.  Press hands into wall, step one foot back, bend other leg,

            press knee into wall

       5.  Press hands into wall, right angle with body, flat back

       6.  Warrior 3 (Virabhadrasana III)

       7.  Tree pose (Vrksasana)

- (Parshvottanasana) variation, with blocks

- (Setu Bandha Sarvangasana) with bolster

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

- Legs up the wall (Viparita Karani) with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Cow face pose (Gomukhasana) variation

- Side twists (Ardha Matsyendrasana)

- Down dog (Adho Mukha Svanasana)

- Chair pose (Utkatasana)

- Twisting triangle (Parivritta Trikonasana) prep

- Twisting triangle (Parivritta Trikonasana) with chair

- Stretch back with ropes

- Legs up the wall (Viparita Karani)

- Legs spread of the wall (Viparita Karani) variation

- (Setu Bandha Sarvangasana) with bolster

- (Supta Badha Konasana) with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, April 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Supta Badha Konasana) modified, rolled blanket under shoulderblades,

   feet extended forward

- Side twists from lying on back position

- Poses at the wall

       1.  Stretch hands up the wall, rest forehead on the wall

       2.  Press hands into wall, waist height, flat back

       3.  Down dog (Adho Mukha Svanasana) with ropes

       4.  Forward fold (Utanasana) with ropes

       5.  Triangle pose (Trikonasana)

       6.  Twisting triangle pose (Parivrtta Trikonasana) prep
       7.  Warrior 3 (Virabhadrasana III)

       8.  Forward fold (Utanasana)

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

- (Supta Badha Konasana) with block under shoulderblades, block for head, 

   blocks for hips

- (Supta Badha Konasana) modified, rolled blanket under shoulderblades,

   feet extended forward

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Half lotus pose (Ardha Padmasana)

- Cow face pose (Gomukhasana)

- Side twists (Marichyasana)


- Down dog (Adho Mukha Svanasana) with chair

- Poses at wall with ropes

       1.  Forward fold (Utanasana)

       2.  Flying Down Dog (Adho Mukha Svanasana) with chair

       3.  Childs pose (Balasana)

       4.  Down dog (Adho Mukha Svanasana), head resting on bolster

       5.  Triangle pose (Trikonasana) prep, with chair

- Triangle pose (Trikonasana), with back against wall

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

  and two blankets

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, April 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Cat/cow pose

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

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


- (Virasana) supported on block

- (Supta Virasana) supported on bolsters, blanket for head

- Poses at wall with ropes

       1.  Down dog (Adho Mukha Svanasana), head supported on bolster

       2.  Stretch back with ropes

       3.  Twisting triangle (Parivritta Trikonasana) prep

- Twisting triangle (Parivritta Trikonasana)

- Forward fold (Utanasana)

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani) variation

- (Supta Badha Konasana), feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Lying on back position, hug knees into chest, extend one leg,

   then extend the other leg

- Poses at the wall with chair

       1.  Triangle pose (Trikonasana) prep

       2.  Warrior 2 (Virabhadrasana II)

       3.  Forward fold (Utanasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Down dog (Adho Mukha Svanasana) variation

- Side twists with chair

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms