Thursday, May 31st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Tadasana)

- Side twists from (Tadasana)

- Chest opener with rolled blanket

- Chest opener with blocks, blanket for head

- Chest opener with bolster, blankets for head

- (Supta Badha Konasana) on tri-folded blanket, blanket for head

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

- Side twists with bolster

- Legs up the wall (Viparita Karani) on tri-folded blanket

- Spread legs up the wall (Viparita Karani) variation

- Corpse pose (Savasana) variation, bolster/blanket on thighs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 29th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Lying on back position, chest opener with rolled blanket

- Lying on back position, chest opener with bolster

- Lying on back position (Badha Konasana) with feet on bolster

- Childs pose (Balasana) with bolster

- Side twists with bolster

- Bridge pose (Setu Bandha Sarvangasana) with two bolsters

- Sitting position with back on wall (Badha Konasana)

- Lying on back position (Tadasana) with feet pressing into wall

- Legs up the wall (Viparata Karani)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 24th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Sun salutations (Series C)

- Warrior 1 (Virabhadrasana I)

- Warrior 2 (Virabhadrasana II)

- Down dog (Adho Mukha Svanasana)

- Triangle pose (Trikonasana)

- Half moon pose (Ardha Chandrasana)

- Warrior 1 to Warrior 2 (Vinyasa)

- Triangle to Half moon pose (Vinyasa)

- Childs pose (Balasana)

- (Supta Padangusthasana) with strap

- Bridge pose (Setu Bandha Sarvangasana) supported on blocks

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - body sensations

       3 Ohms

Tuesday, May 22nd class

- Opening Meditation

       Mindfulness meditation - body sensations

- Shoulder alignment

- Down dog (Adho Mukha Svanasana)

- Poses at the wall with ropes

       1.  Stretch back

       2.  Stretch arms overhead

       3.  Triangle pose (Trikonasana)

       4.  Warrior 1 (Virabhadrasana I)

       5.  Half moon pose (Ardha Chandrasana)

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

   knees into chest, extend other leg, knees into chest


- (Abs)

- Windshield wiper pose

- Poses at the wall with ropes

       1.  Hanging forward fold (Utanasana)

       2.  Hanging childs pose (Balsasana)

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

- Side stretch with bolster

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Forward fold from (Sukasana)

- Dolphin pose, variation

- Down dog (Adho Mukha Svanasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Shoulder openers with ropes

       4.  Back bend

       5.  Triangle pose (Trikonasana)

       6.  Half moon pose (Ardha Chandrasana)

       7.  Twisting triangle (Parivrtta Trikonasana) prep

       8.  Legs up the wall (Viparita Karani)

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

- Reclining bound angle pose (Supta Badha Konasana) supported on bolster,

   blanket for head, strap for legs, blocks for hips

- Pranayama breathing practice (Viloma)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 15th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Down dog (Adho Mukha Svanasana)


- Forward fold (Utanasana)

- High lunge pose (Ardha Mandalasana)

- Plank pose

- Childs pose (Balasana)

- Balancing poses

       1.  Stand up on toes

       2.  Stand up on one leg, grab shin of other leg

- Poses at the wall

       1.  Tree pose (Trikonasana) with ropes

       2.  Pyramid pose (Parsvottanasana) prep

       3.  Tree pose (Triknoasana)

       4.  Chair pose (Utkatasana)

       5.  Stand up on toes

       6.  Reach hands up wall, feet back one step, head to wall

       7.  Hands waist height, press torso into right angle
       8.  Stretch back with ropes

       9.  Legs up the wall (Viparita Karani)

- Reclining bound angle pose (Supta Badha Konasana) supported on bolster,

   blanket for head, blocks for hips

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

- Corpse pose (Savasana)

- Closing meditation

       3 Ohms

Thursday, May 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Sitting position, spread legs (Upavistha Konasana)

- Side twists from (Upavistha Konasana)


- Garland pose (Malasana)


- Crow pose (Bhujangasana)

- Sphinx pose

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svansana)

- Up dog / down dog (Vinyasa)

- (Abs)

- Hero pose (Virasana)

- Cow face pose (Gomukasana) variation

- Side twists (Marichyasana) sitting on block

- Bridge pose (Setu Bandha Sarvangasana) supported with block

- (Viparita Karani) supported on block

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Plank pose

- Dolphin Plank pose

- Dolphin pose

- Dolphin plank pose / Dolphin pose (Vinyasa)

- Warrior 1 (Virabhadrasana I)

- Warrior 3 (Virabhadrasana III)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Tree pose (Vrksasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  (Padangusthasana)

       5.  Triangle pose (Trikonasana)

       6.  Extended side angle pose (Utthita Parsvakonasana)

       7.  Forward fold, legs spread (Prasarita Padottanasana)

- Sitting position (Virasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, knees bent (Windshield Wiper Pose)

- (Abs)

- (Setu Bandha Sarvangasana) supported on two bolsters, two blocks,

   feet pressed into wall

- Legs up the wall (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 3rd class

- Opening Meditation

       Mindfulness meditation - body sensations

- Side stretches from (Sukasana)

- Arm extensions from (Sukasana)

- Eagle pose (Garudasana) variation, upper body only

- Wide-angle seated forward bend (Upavista Konasana)

- Standing pose (Tadasana) supported on two blocks

- Balancing pose (Tadasana) supported on one block

- Forward fold (Utanasana) variation with blocks, flat back

- Eagle pose (Garudasana)

- (Supta Badha Konasana) supported on two blocks

- Poses at the wall with ropes

       1.  Stretch back with ropes

       2.  Down dog (Adho Mukha Svanasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended right angle pose (Utthita Parsvokonasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Tadasana) supported on two blocks

- (Tadasana) variation, supported on one block

- Poses at the wall

       1.  Tree pose (Vrksasana) with ropes

       2.  Tree pose (Vrksanana)

       3.  Triangle pose (Trikonasana) with block

       4.  Warrior 2 (Virabhadrasana II)

       5.  Forward fold (Utanasana)

       6.  Twisting triangle (Parivritta Trikonasana) variation

       7.  Forward fold (Utanasana)

       8.  Legs up the wall (Viparita Karani) with bolster

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

- (Supta Badha Konasana) variation, legs extended

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms