Thursday, December 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Sun salutations (Series A) modified

- Warrior 1 pose (Virabhadrasana I)

- Cross legged, supported on bolster, blanket for head (Supta Sukasana)

- Lying on back position, strap around ball of foot, bolster for hip

   (Supta Padangustasana)

- Bridge pose, cross bolsters (Setu Bandha Sarvangsana)

- Side twists with bolster, blanket for head (Prone Bharadvajasana)

- Childs pose, bolster and blankets pulled into stomach, blankets for head

   (Adho Mukha Virasana)

- Down dog, head resting on bolster and blanket (Adho Mukha Svanasana)

- Legs up the wall, hips on bolster, strap for ankles (Viparita Karani)

- Bridge pose, two blankets folded long ways, shoulderblades over edge of

   blankets, strap for hips (Setu Bandha Sarvangasana)

- Closing Meditation

       3 Ohms

Thursday, December 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)


- Seated position, legs extended (Dandasana)

- Side twists (Marichyasana)

- Standing pose (Tadasana)

- Arm and side extensions from (Tadasana)

- Poses at the wall with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Twisting triangle (Parivrtta Trikonasana)

       4.  Seated side twists

       5.  Legs up the wall (Viparita Karani)

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

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

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

- Breathing practice (Pranayama)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Dandasana)

- Seated side twists (Marichyasana)


- Cat / cow pose


- Sphinx pose

- Lying on back position, lift straight legs towards ceiling, move legs back and

   forth (as if walking on ceiling), keep legs moving and lower them to just above

   the floor, then lift legs towards ceiling (Abs)

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

   ceiling, pause, exhale, open legs into a straddle, inhale, lift legs towards ceiling,

   exhale, grab knees and pull legs into chest (Vinyasa)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Dolphin plank / Down dog (Vinyasa)


- Poses at the wall

      1.  Stretch back with ropes

      2.  Stand with back towards wall, reach arms overhead, touch wall with
            fingers, then take a step away from the wall, reach arms overhead,
            touch wall with fingers, another step away from wall, reach arms
            overhead (Backbends)

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

      4.  Half moon pose (Ardha Chandrasana)

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

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

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with legs over bolster

- Closing Meditation

       3 Ohms

Thursday, December 13th class

Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Seated spread legs (Upavistha Konasana)

- Headstand (Sirsasana) prep

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Stretch hands up the wall, feet flat on floor

       4.  One step back from wall, extend arms overhead

       5.  Headstand hands, press torso away from wall

       6.  Stretch back with ropes

- Pyramid pose (Parsvottanasana)

- Standing wide-legged forward fold (Prasarita Paddotanasana) with

   head resting on blocks

- Forward fold (Utanasana) with head resting on blocks

- Legs up the wall (Viparita Karani)

- Spread legs 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

Tuesday, December 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Arm extensions from (Sukasana)


- Side twists from (Sukasana)

- Wide-legged forward fold (Upavistha Konasana)

- Lying on stomach position, extend right arm and left foot, then extend

   left arm and right foot, then extend both arms and both feet

- Hands and knees position, extend right arm and left foot, then extend

   left arm and right foot (Balancing pose)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Dolphin plank / Down dog (Vinyasa)

- Cat / cow pose

- 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.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Spread legged-forward fold (Prasarita Padottanasana)

       4.  Legs up the wall (Viparita Karani)

       5.  Spread legs 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, December 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side stretches from (Sukasana)

- Wide legged forward fold (Upavistha Konasana)

- Side stretches from (Upavistha Konasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Forward fold (Utanasana)

- Poses at the wall

       1.  Dolphin pose

       2.  Stand up and balance on toes

       3.  Raise arms overhead and press hands into wall, take one step

            back, and rest head on wall

       4.  Take another step back from wall, and stretch shoulders

       5.  Then hands at waist height, press torso back into a right angle
       6.  Tree pose (Vrksasana)

       7.  Frog pose (Adho Mukha Mandukasana)

       8.  (Supta Padangusthasana) with strap, block for hip

       9.  Legs up the wall (Viparita Karani)

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

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms