Thursday, August 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Down dog (Adho Mukha Svansana) with chair

- Forward fold (Utanasana) with chair

- Down dog (Adho Mukha Svanasana) with ropes

- Forward fold (Utanasana) with ropes

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

- Side twists with bolster

- (Supta Padangusthasana) lying on back position, strap around foot, bolster for hip

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, chair for legs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths / body sensations

- (Baddha Konasana) series with block, back against wall

- Side twists (Marichyasana), seated on block

- Garland pose (Malasana)

- Legs up the wall (Viparita Karani)

- Legs spread up the wall (Viparita Karani) variation

- Stand up and balance on toes

- Hands up the wall, one step back from wall, let head rest on wall, then one more

   step back, head between arms, then hands at waist height, step feet back, torso

   into a right angle

- (Virasana)


- Arm extensions from (Virasana)


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

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 23rd class

- Childs pose (Balasana)

- Cat / cow pose

- Hands and knees position, extend right arm and left leg,

   then extend left arm and right leg

- Down dog (Adho Mukha Svansana)

- Sun salutations (Series A) modified

- Forward fold (Utanasana)

- Side stretches from (Tadasana)

- Reverse triangle pose

- Triangle pose (Trikonasana)

- Side twists from forward fold

- Straddle forward bend twist (Parivrtta Prasrita Padottanasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block


- (Supta Padangusthasana) with strap

- Lying on back position, knees bent, legs hip distance apart,

   legs fall to the left, legs to center, legs fall to the right

- Corpse pose (Savasana) with bolster under legs, blanket for head

- Closing Meditation

Tuesday, August 21st class

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

   blocks for hips

       - (Pranayama) breathing practice

- Cat / cow pose

- Plank pose

- Down dog (Adho Mukha Svanasana)

- Childs pose (Balasana)

- Forward fold (Utanasana)

- Standing position with hands in namaste, inhale, sweep arms overhead,

   exhale, forward fold, inhale, hands to shins, exhale, forward fold, inhale,

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

- Reverse triangle pose

- Triangle pose (Trikonasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Lying on back position, knees bend, feet hip-distance apart, let legs fall

   to the left, then let legs fall to the right

- Corpse pose (Savasana)

- Closing Meditation

Thursday, August 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)


- Arm extensions from (Sukasana)

- Bound angle pose (Baddha Konasana)

- Side twists with one leg extended (Marichyasana)

- Forward fold with one leg extended (Janu Shirshasana)

- Cat / cow pose

- Pigeon pose (Eka Pada Rajakapotasana)

- Down dog (Adho Mukha Svanasana)

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

   sweep arms down into childs pose, pause (Vinyasa)

- Side stretches from (Tadasana)

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Forward fold (Utanasana)
       3.  Chair pose (Utkatasana)

- Bridge pose (Setu Bandha Sarvangasana) series with block

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

   overhead, pause, exhale, open legs to a straddle, inhale, legs to vertical

   position, exhale, sweep arms down and grab knees into chest, pause

   (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide leg forward fold (Prasarita Padottanasana)

- Side twists with bolster

- (Supta Baddha Konasana) with feet on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Sitting pose (Dandasana)

- Side twists from (Dandasana)

- Side twists with one leg extended (Marichyasana)


- Boat pose (Paripuma Navasana)


- Table Top pose (Purvottanasana)

- Sphynx pose


- Dolphin plank pose

- Cat / cow pose

- Up dog (Urdvha Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Up dog / Down dog (Vinyasa)

- Lying on side, blanket under side, feet extended, lift arms overhead,

   grab top hand with bottom hand and stretch

- Poses at the wall with chair

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

       2.  Triangle pose (Trikonasana)

       3.  Forward fold (Utanasana)

       4.  Side twists

       5.  Twisting Triangle (Parivrtta Trikonasana) variation, lift one foot to
            seat of chair, revolve upper torso

       6.  Forward fold (Utanasana) variation, sitting in chair, bolster on thighs

- Bridge pose (Setu Bandha Sarvangasana) variation, sitting on bolster,

   press feet into wall, shoulders on floor

- Legs up the wall (Viparita Karani)

- (Supta Badha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Seated pose, legs extended (Dandasana)

- Arms extended overhead, side twists from (Dandasana)


- Cow face pose (Gomukasa)

- Wide-angle seated forward bend (Upavistha Konasana)

- Cat / cow pose

- Childs pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Reverse warrior pose

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide spread feet pose (Prasarita Padottanasana)

- Poses at the wall

       1.  Balance on one leg, lift and grab other leg

       2.  Stretch hands up the wall, forehead on wall

       3.  Stretch hands up the wall, take one step back, stretch shoulders

       4.  Twisting triangle (Parivrtta Trikonasana) variation, revolve uppor torso

       5.  Warrior 3 (Virabhadrasana III) with hands pressing into wall

- (Supta Badha Konasana) supported on blocks

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side stretches from (Sukasana)

- (Baddha Konasana) rock side to side

- Side twists (Marichyasana)

- Sitting position with legs extended (Dandasana)

- Sitting position with legs extended, inhale, sweep arms overhead, pause,

   exhale, sweep arms down with one hand on leg and the other hand on

   floor behind torso, pause (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana) supported on block,

   blankets for head

- Bridge pose (Setu Bandha Sarvangasana) supported on rolled blanket,

   blanket for head

- Side extensions from (Tadasana)

- Stretch hands up the wall, forehead on wall, then take one step back,

   keep hands stretched up the wall, then hands waist height, and press

   torso back into a right angle

- Warrior 3 (Virabhadrasana III) with hands pressing into wall

- Legs up the wall (Viparita Karani)

- (Supta Padangusthasana) with strap and bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 2nd class

- Opening Meditation

       Mindfulness meditation

- (Baddha Konasana) rock side to side

- Side twists (Marichyasana) variation

- Seated position with legs extended (Dandasana), lift one leg, then lift other leg

- Seated angle pose (Upavishta Konasana)


- Bridge pose (Setu Bandha Sarvangasana)

- Lying on stomach position with arms and legs extended, raise right arm and

   left leg, then raise left arm and right leg, then raise both arms and both legs

- Cat/cow pose

- Plank pose

- Dolphin pose

- Dolphin plank pose

- Forward fold (Utanasana)

- Spread legs forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Stand up and balance on toes

       3.  Stretch hands up the wall, forehead to wall

       4.  Hands at waist height, press torso into right angle

       5.  Warrior 3 (Virabhadrasana III)

       6.  Legs up the wall (Viparita Karani)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms