Thursday, November 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)


- Side twists, one leg extended (Marichyasana)

- Forward fold, both legs extended (Paschimottanasana)


- Cat / cow pose


- Down dog (Adho Mukha Svanasana)


- Down dog (Adho Mukha Svanasana) variation, raise one leg toward ceiling

- (Supta Baddha Konasana) series

       1.  Supported on folded blanket
       2.  Supported on low block

       3.  Supported on rolled blanket
       4.  Supported on high block

- Poses at the wall

       1.  Dolphin hands position, press torso back from wall

       2.  Stretch back with ropes

       3.  Squat with ropes

- Lying on back position, lift legs up towards ceiling, open legs into a straddle


- Lying on back position, bolster under hips, lift legs towards ceiling, open legs
   into a straddle

- Lying on side position, torso draped over bolster, stretch arms overhead

- Lying on stomach position, raise one leg towards armpit

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 27th class

- Kundalini Yoga integrates active movement with held stretches, breath

   techniques, deep relaxation, meditation, mudras (or hand positions), and

   mantras.  Called the Yoga of Awareness, it encourages self-acceptance

   whatever your level of fitness.

- What is particularly appealing about Kundalini Yoga is its speed.  By using

   the techniques of Kundalini Yoga, you can quickly change your body, feelings,
   and thoughts noticeably and positively.

- Kundalini Yoga brings natural feelings of contentment and ease.  It helps you

   to feel accepting about who you are and where you are, and at the same time

   to push you beyond your previously held limits.

- Kundalini Yoga classes vary tremendously, and can contain everything from

   aerobic, strength-training moves to singing and dancing to quiet, reflective

   meditation.

Thursday, November 15th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Side extensions from (Sukasana)

- Lying on stomach position, extend right arm and left leg, then extend
   left arm and right leg, then extend both arms and both legs

- Sphinx pose (Salamba Bhujangasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Up dog / down dog (Vinyasa)

- Lunge pose (Ardha Mandalasana)

- Extended side angle pose (Utthita Parsvakonasana)

- Camel pose (Ustrasana)

- Poses with the ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Bridge pose (Setu Bandha Sarvangasana) variation, back supported

            on bolster, shoulders on floor, legs resting on wall

- (Supta Baddha Konasana) with back on floor, feet resting on bolster

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

   legs extended forward

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side to side

- Cat / cow pose from (Baddha Konasana)

- Up Dog / Down dog (Vinyasa)

- Childs pose (Balasana)

- Plank pose

- Side Plank pose, roll over onto one hand and balance on one leg, arm

   extended towards ceiling (Vasisthasana)

- Poses at the wall with chair

       1.  Press seat of chair into wall, grab back of chair, step feet back,

            body in right angle, flat back

       2.  Stand up and balance on toes

       3.  Hands press into wall, step one foot back, stretch extended leg

       4.  Triangle pose (Trikonasana)

       5.  Half moon pose (Adrha Chandrasana)

       6.  Pyramid pose (Parsvottanasana)

       7.  Revolving Triangle pose, with one foot on seat of chair, revolve

            upper torso only (Parivrtta Trikonasana)
       8.  Down dog (Adho Mukha Svanasana)
       9.  Forward fold (Utanasana)

     10.  Side twists from sitting position

     11.  Legs up the wall (Viparita Karani)

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

   blocks for hips

- Pranayama breathing practice (Viloma)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 8th class

Opening Meditation

       - 3 Ohms

       - Mindfulness meditation - body sensations

- Sitting position, legs extended forward (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Forward fold from (Dandasana)

- Leg extensions from (Dandasana)

- Poses at the wall

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

       2.  Balance on one leg, open other leg to side

       3.  Tree pose (Vrksasana)

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  (Supta Padangusthasana) with strap
       8.  Bridge pose (Setu Bandha Sarvangasana) with block

- Side twists with bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)


- Side twists from (Sukasana) variation

- Forward fold from (Sukasana) variation

- Pigeon pose (Ekha Padha Rajakapotasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended Right Angle pose (Utthita Parsvakonasana)

       4.  Bound Extended Right Angle pose (Baddha Utthita Parsvakonasana)

       5.  Forward fold (Utanasana)

       6.  Legs up the wall (Viparita Karani)

- Spread legs forward fold (Upavistha Konasana) with head supported

   on bolsters/blankets

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms