Tuesday, October 30th class

- Opening Meditation

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Lunge pose (Ardha Mandalasana)

- Triangle pose (Trikonasana) prep

- Triangle pose (Trikonasana)

- Extended side angle pose (Utthita Parsvakonasana)

- Happy baby pose (Ananda Balasana)

- (Supta Padangusthasana) with strap

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Side twists from lying on back position, feet hip distance apart, arms extended

   to the side, let legs fall to one side, then fall to the other side

- Corpse pose (Savasana)

- Closing Meditation

Thursday, October 25th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Forward fold from (Sukasana) variation

- Crossed-legs with feet supported on bolster/blanket

- (Baddha Konasana) with feet supported on bolster/blanket

- Legs up the wall (Viparita Karani)

- Childs pose (Balasana) supported on bolster, blanket for head

- Spread legs up the wall (Viparita Karani) variation

- Side extensions with bolster

- Side twists with bolster

- (Baddha Konasana) supported at the wall

- Poses with chair

       1.  Seated position (Dandasana) forward fold, head resting on seat of chair

       2.  One leg extended (Janu Shirshasana), head resting on seat of chair

       3.  Seated forward fold (Utanasana) variation

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Arm extensions from (Supta Tadasana)

- (Supta Baddha Konasana) with shoulderblades on block, head on blankets,

   legs extended

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

- Childs pose (Balasana) supported on bolster, blanket for head

- Legs up the wall (Viparita Karani)

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

   blocks for hips


- Breathing practice (Viloma Pranayama)

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

   shoulders on floor, legs up the wall

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

   shoulders on floor, press feet into the wall

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, October 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Leg extensions from (Dandasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Balance on one arm, one leg on one side (Vasisthasana)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso only

       5.  Twisting triangle (Parivrtta Trikonasana)

- Poses with ropes

       1.  Forward fold, walk feet up the wall (Utanasana)

       2.  Legs up the wall (Viparita Karani)

- Poses with bolster

       1.  (Supta Baddha Konasana) blanket for head, blocks for hips

       2.  (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana) supported on bolster

- Closing Meditation

       3 Ohms

Thursday, October 11th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Seated position, legs extended (Dandasana)

- Side twists from (Dandasana)

- Lying on stomach position, raise and extend right arm and left leg, rest, then

   raise and extend left arm and right leg, rest, then raise and extend both arms,

   rest, then raise and extend both legs, rest, then raise and extend both arms

   and both legs

- Cat / cow pose

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

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

- Plank pose

- Dolphin plank pose


- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, grab knees into chest, extend right leg to floor, grab

   knees into chest, extend left leg to floor

- Dead bug pose (Ananda Balasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Stretch hands up the wall, balance on toes

       3.  Take one step from wall, hands up the wall, rest head on wall

       4.  Take another step from wall, hands up the wall, head not resting on wall

       5.  Step feet back into a right angle, hands pressing into wall, flat back

       6.  Warrior 3 (Virabhadrasana III)
       7.  Legs up the wall (Viparita Karani)

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

- Corpse pose, supported on bolster (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated position, spread legs forward fold (Upavistha Konasana)

- Seated position, extended legs forward fold (Pashchimottanasana)

- Side twists (Marichyasana)

- Poses with ropes

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

       2.  Tree pose (Vrksasana)

- Poses with chair

       1.  Standing position, spread legs forward fold, with head supported

            on block, blanket or chair (Prasarita Padottanasana) 

       2.  Shoulderstand (Salamba Sarvangasana)

       3.  Seated position, spread legs forward fold, head resting on seat

            of chair (Upavishtha Konasana) 

       4.  Seated position, one leg extended, head resting on seat of chair

            (Janu Shirshasana)

       5.  Seated position, both legs extended, with resting on seat of chair

            (Pashchimottanasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, October 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists and forward fold from (Sukasana) variation

- Hands and knees position, lift and extend right arm and left leg, return to
   hands and knees position, lift and extend left arm and right leg, return to
   hands and knees position


- Hands and knees position, lift and extend right leg to the side, return to hands
   and knees position, lift and extend left leg to the side, return to 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)

- Plank pose

- Dolphin plank pose

- Sphinx pose

- Cobra pose (Bhujangasana)

- Up dog (Urdva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Up dog / Down dog (Vinyasa)

- Preparation for headstand (Sirsasana)

- Dolphin headstand pose

- Side twists from lying on back position


- Bridge pose (Setu Bandha Sarvangasana)

- Legs up the wall (Viparita Karani)

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Spread legs forward fold (Upavishtha Konasana)

- Stand up from a sitting position, then sit down from a standing position
   (Vinyasa)

- Boat pose (Paripuma Navasana)

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

   and raise legs to a vertical position, exhale, open legs into a straddle, inhale,

   bring legs to vertical position, exhale, sweep arms down and grab knees into

   chest (Vinyasa)

- Triangle pose (Trikonasana)

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

- Poses at the wall

       1.  Triangle pose (Trikonasana) with back and shoulders against wall

       2.  Half moon pose (Ardha Chandrasana) with back and shoulders against

            wall, hand supported on block

       3.  Spread legs forward fold (Prasarita Padottanasana)

       4.  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