Tuesday, July 31st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side to side

- Side twists (Marichyasana)

- Sitting pose with legs extended (Dandasana)

- Sit with legs extended, inhale, sweep arms overhead, exhale, sweep arms

   down and twist to right, inhale, sweep arms overhead, exhale, sweep arms

   down and twist to left (Vinyasa)

- (Supta Baddha Konasana) supported on block

- Lying on back position, inhale, sweep arms overhead and lift legs to vertical

   position, exhale, open legs into a straddle, inhale, lift legs to vertical position,

   exhale, sweep arms down and pulls knees into chest (Vinyasa) 

- Childs pose (Balasana)

- Stand up on knees, inhale, sweep arms overhead, pause, exhale, sweep arms

   down into childs pose, pause (Vinyasa)

- Shoulder opener at wall

- Legs up the wall (Viparita Karani) with bolster

- Side twists with bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with bolster under knees

- Closing Meditation

       3 Ohms

Thursday, July 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Baddha Konasana) rock side to side

- Leg extended from seated position (Dandasana)

- Spread legs from seated position (Upavista Konasana)

- Side twists from seated position (Marichyasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on folded blanket

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Poses at the wall with chair

       1.  Down dog (Adho Mukha Svanasana) press hands into seat of chair

       2.  Side twists from seated position

       3.  Twisting triangle (Parivrtta Trikonasana) variation, one foot on seat

            of chair, revolve torso towards wall

       4.  Forward fold (Utanasana) variation, sitting in chair

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

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, July 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- (Baddha Konasana), rock side to side

- Full boat pose (Paripuma Navasana)

- Poses with ropes

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

       2.  Stretch back with ropes

       3.  Tree pose (Vrksasana)

       4.  Forward fold (Utanasana)  

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended right angle pose (Utthita Parsvakonasana)

       4.  Twisting triangle (Parivrtta Trikonasana) variation

       5.  Forward fold (Utanasana)

- Poses at the wall

       1.  Twisting triangle (Parivrtta Trikonasana) prep

       2.  Pyramid pose (Parsvottanasana) variation

       3.  Right angle pose (Samakonasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana) variation

       2.  Side twists from seated position

       3.  Forward fold from seated position

       4.  Forward fold from seated position on floor

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

- Legs spread up the wall (Viparita Karani) variation

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, July 19th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Side twists and forward fold from (Baddha Konasana)

- Side twists with one leg extended (Marichyasana)

- Seated angle pose (Upavishtha Konasana)

- Cat/cow pose

- Hands and knees position, raise right arm forward and extend left leg behind,

   hold, hands and knees position, raise left arm forward and extend right leg

   behind, hold, hands and knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

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

   feet together, raise left leg up, feet together

- Forward fold (Utansana)

- Lying on back position, legs into chest, inhale, sweep arms overhead and lift

   legs straight up in the air, exhale, open legs into a straddle, inhale, lift legs

   straight up in the air, exhale, sweep arms down and pull legs into chest

   (Vinyasa)

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

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

- Poses at the wall

       1.  Stretch hands up wall, stand up on toes

       2.  Stretch hands up wall, take one step back, place forehead on wall

       3.  Hands waist height, step feet back into a right angle, flat back

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

   for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, July 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Sukasana) supported with strap around thighs

- Cow face pose (Gomukhasana)

- Side twists with one leg extended (Marichyasana)

- Hands and knees position, raise right leg and left arm, pause, hands and

   knees position, raise left leg and right arm, pause, hands and knees position

   (Balancing pose)

- Hands and knees position, slide right hand behind left arm, lower head to mat,

   twist torso, hands and knees position, slide left hand behind right arm, twist

   torso, hands and knees position

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

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

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Warrior 2 (Virabhadrasana II)

- Tree pose (Vrksasana)

- Extended hand to big toe pose (Utthita Hasta Padangusthasana)


- Dancers pose (Natarajasana)

- Press hands into wall at waist height, step feet back, flat back

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation


- Frog pose (Bhekasana)

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

- Corpse pose (Savasana)

- Closing Meditaiton

       3 Ohms

Thursday, July 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Cat/cow pose

- Down dog (Adho Mukha Svanasana)

- Lunge pose (Ardha Mandalasana)

- Sun salutation (Series A) modified

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvakonasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  Raise hands up wall, forehead on wall, take one step back

       3.  Shoulder opener

       4.  Tree pose (Vrksasana)

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

- (Supta Badha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, July 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Sitting pose (Badha Konasana)

- Feet and hip opener series

- Side twists (Marichyasana)

- Seated angle pose (Upavishtha Konasana)

- Side twists from (Upavishtha Konasana)

- Down dog (Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana) variation, leg extensions


- Chair pose (Utkatasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Stand up and balance on toes

       3.  Raise hands up wall, one step back, rest head on wall

       4.  Arms waist height, press body back into a right angle, feet together,

            raise one leg, then other leg

       5.  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, July 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Abs)

- Full boat pose (Paripuma Navasana)

- Lying on back position, inhale, sweep arms overhead and raise legs into

   a vertical position, exhale, open legs to the side, inhale, legs together,

   exhale, sweep arms down and grab legs into chest (Vinyasa)

- Pyramid pose (Parsvottonasana)

- Upward Extended Single Leg pose (Urdhva Prasarita Ekapadasana)

- Twisting triangle pose (Parivrtta Trikonasana)

- Down dog (Adho Mukha Svanasana) with partner pulling back the strap

   placed around thighs

- Stretch back with ropes

- Legs up the wall (Viparita Karani)

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

   strap for legs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, July 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Down dog (Adho Mukha Svanasana)

- Cobra pose (Bhujangasana)

- Lying flat on stomach position, raise right arm and left leg,

   then raise left arm and right leg

- Standing poses

       1.  Mountain pose (Tadasana)

       2.  Triangle pose (Trikonasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Forward fold (Utanasana)

- Poses at the wall with ropes

       1.  Hands in the rope in namaste, arms extended overhead,

             step away from wall

       2.  Stretch back with ropes

- Bow pose (Dhanurasana)

- Camel pose (Ustrasana)

- Bug pose (Ananda Balasana)

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

   blocks for hips/thighs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms