Thursday, September 27th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- (Supta Baddha Konasana) variation, with folded blanket

- Bridge pose (Setu Bandha Sarvangasana) variation, with folded blanket

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

- Bridge pose (Setu Bandha Sarvangasana) with bolster, blankets for feet

- Poses at the wall

       1.  Stretch back with ropes

       2.  Stand up on toes, stretch hands up wall

       3.  Take one step back from wall with stretched hands up the wall,

            rest forehead on wall

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

       5.  (Tadasana) with back of body on wall

       6.  (Supta Padangusthasana) with feet pressing into wall,

            bolster on side of torso

       7.  Legs up the wall (Viparita Karani)

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

- (Baddha Konasana) with feet on bolster, blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- (Baddha Konasana) rock side to side

- Cat / cow pose

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

   exhale, sweep hands down in to childs pose, pause (Vinyasa)

- Childs pose (Balasana) with bolster pressing into stomach, blanket for head

- Side extensions from (Tadasana)

- Reverse namaste from (Tadasana)

- Poses with chair

       1.  Forward fold (Utanasana) rest head in seat of chair

       2.  Seated position, legs extended, rest forehead on seat of chair

            (Pashchimottanasana) 

       3.  Seated position, one leg extended, bend other leg, rest head on

            seat of chair (Janu Shirshasana) 

       4.  Forward fold, rest head on chair (Utanasana) 

       5.  Down dog, press seat of chair into wall (Adho Mukha Svanasana) 

- Bridge pose (Setu Bandha Sarvangasana) variation, supported on crossed

   bolsters, press feet into wall

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, September 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Forward fold from (Dandasana) with strap

- Cat / cow pose

- Lying on stomach position, extend arms and legs, raise right hand and

   left arm, release, raise left hand and right arm, release

- Sphynx pose

- 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) with strap

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Stand up on toes, lift arms overhead, one step back, press hands into
            wall, stretch shoulders, then step back with torso in a right angle, flat back

       3.  Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms 

Tuesday, September 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Cow face pose (Gomukasa)

- Cat / cow pose

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

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

- Childs pose (Balasana) variation, slide one arm under the other, side twist,

   hands in namaste

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Bend knees into a squat, side twist, hands in namaste

- Poses at the wall

       1.  Stretch hands up the wall, stand up on toes

       2.  Step back one step, forehead to wall

       3.  Step back, stretch shoulders

       4.  Press hands waist height into wall, step back into a right angle, flat back

       5.  Legs up the wall (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Ohms

Thursday, September 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths or body sensations

- Down dog (Adho Mukha Svanasana) head supported on bolster/blankets

- Down dog (Adho Mukha Svanasana) with ropes, head supported on

   bolster/blankets

- Wide legged forward fold (Prasarita Padottanasana) with head supported

   on bolster/blankets

- Poses with chair at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Triangle (Trikonasana)

       3.  Half moon pose (Ardha Chandrasana)

       4.  Twisting triangle (Parivritta Trikonasana)

       5.  Seated forward fold (Utanasana)

       6.  Twisting triangle (Parivrtta Trikonasana) variation, foot in chair,

             twist torso towards wall

       7.  Seated spread legged forward fold (Upavistha Konasana)

       8.  Standing wide legged forward fold (Prasarita Padottanasana)

       9.  Side twists from seated position

- Legs up the wall (Viparita Karani)

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana), with hand supported on block

- Sitting pose (Dandasana)

- Sitting in (Dandasana), inhale, sweep arms overhead, exhale, sweep arms

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

   and twist torso to left (Vinyasa)

- Cat/cow pose

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

   knees position, extend left leg and right arm, hands and knees position

- Sitting pose (Virasana)

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

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

   legs together, extend right leg, legs together

- Side twists from lying on back position

- Lying on back position, exhale, grab knees into chest, inhale, sweep arms

   overhead and raise legs to vertical position, exhale, open legs into straddle,

   inhale, bring legs together, exhale, sweep arms down and grab knees into

   chest (Vinyasa) 

- Stretch back with ropes

- Press hands into wall at waist height, step back into a right angle, flat back

- Twisting triangle (Parivritta Trikonasana) prep, revolve upper torso to wall

- Legs up the wall (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, September 6th class

- Opening Meditation

       Mindfulness meditation - Ujjayi breathing - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side to side

- Seated pose (Dandasana)

- Leg extensions from (Dandasana)

- Sitting pose (Virasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Baddha Utthita Parsvakonasana)

       5.  Wide leg forward bend (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists (Marichyasana)

- Spread legs forward fold (Upavistha Konasana)

- Dophin Plank pose

- Dophin pose

- Down dog (Adho Mukha Svanasana)

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

   extend one leg, then lift and extend the other leg

- Childs pose (Balasana)

- Standing poses

       1.  Mountain pose (Tadasana)

       2.  Triangle pose (Trikonasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended Side Angle pose (Utthita Parshvakonasana)

       5.  Wide spread feet pose (Prasarita Padottanasana)

       6.  Wide spread feet pose (Prasarita Padottanasana) variation, side twists

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

- Legs spread up the wall (Viparita Karani) variation

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

   legs up the wall

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms