Thursday, December 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Seated pose (Baddha Konasana) rock side-to side

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

   (Balancing pose)

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

   pause, exhale, sweep arms down into child's pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  Stretch shoulders

       3.  Warrior 3 (Virabhadrasansa III)

       4.  Standing backbend (Anuvittasana)

       5.  Legs up the wall (Viparita Karani)

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

   blanket for head

- Side twists with bolster (Salamba Bharadvajasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side twists from (Sukasana)

- (Baddha Konasana) rock side to side

- Seated pose (Dandasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Stretch back with ropes

       3.  Pyramid pose (Parsvottanasana)

       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, strap and

   rolled blankets for hips

- Reclining twist with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists (Marichyasana)

- (Baddha Konasana) rock side-to-side

- Squat pose (Malasana)

- Crow pose (Bakasana)

- Cat / cow pose (Marjariasana / Bitilasana)


- Hand and knees position, lift and extend right arm and left leg, hands and
   knees position, lift and extend left arm and right leg (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Low lunge pose (Ashwa Sanchalanasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Side extensions from (Tadasana)

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 5th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Sun salutations (Series C) modified

- Poses at the wall

       1.  Warrior 3 (Virabhadrasana III) variation

       2.  Handstand (Adho Mukha Vrksasana)

       3.  Dolphin pose (Makarasana)

       4.  Dolphin handstand pose

       5.  Frog pose (Mandukasana)
       6.  Stretch back with ropes
       7.  Dancer's pose (Natarajasana)

       8.  Big toe pose (Padangusthasana)
       9.  Big toe pose (Padangusthasana) with strap

     10.  Legs up the wall (Viparita Karani)

- Side twists with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Chair pose (Utkatasana)

- Chair pose with prayer position twist (Utkatasana with Anjali Mudra)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani) with bolster

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Padangusthasana) series, with bolster and strap

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Garland pose (Malasana) variation

- Down dog (Adho Mukha Svanasana) supported on two chairs,

   head resting on blanket

- Down dog (Adho Mukha Svanasana) with ropes

- Pyramid pose (Parsvottanasana) with chair

- Twisting triangle pose (Parivrtta Trikonasana) with chair

- Stretch back with ropes

- Garland pose (Malasana) with ropes

- Down dog (Adho Mukha Svanasana) supported on one chair

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

   strap for thighs

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

   strap for thighs

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

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 21st class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Forward fold from (Sukasana) with head supported on blanket

- Seated pose (Virasana)

- Side twists (Marichyasana)


- Archer pose (Akama Dhanurasana)

- Sun salutations (Series A) modified

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Extended side angle pose (Utthita Parsvakonasana) with grab

       5.  Twisting triangle pose (Parivrtta Trikonasana)

       6.  Pyramid pose (Parsvottanasana)

       7.  Half moon pose (Ardha Chandrasana)

- Twisting triangle pose (Parivrtta Trikonasana) with chair

- Twisting triangle pose (Parivrtta Trikonasana) with blocks


- Twisting triangle pose (Parivrtta Trikonasana) at the wall

- (Supta Virasana) with bolsters and blankets

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

   strap for ankles

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 19th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side twists from (Sukasana)

- Seated pose (Baddha Konasana) rock side to side

- Side twists (Marichyasana)

- Wide-legged forward fold (Upavistha Konasana)

- Sun salutations (Series A) modified

- Warrior 1 (Virabhadrasana I)

- Poses with the chair

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Twisting triangle (Parivrtta Trikonasana)

- Twisting triangle (Parivrtta Trikonasana) with blocks

- Wide legged forward bend (Prasarita Padottanasana)

- 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

Thursday, November 14th class

- Opening Meditation

       Mindfulness meditation

- Forward fold with side extensions from (Sukasana)

- Seated pose (Badda Konasana)

- Cat / cow pose from (Baddha Konasana)

- Bridge pose (Setu Bandha Sarvangasana) on rolled blanket

- (Supta Baddha Konasana) on rolled blanket

- Wide-legged forward fold (Upavistha Konasana)

- Revolved seated angle pose (Parivrtta Upavistha Konasana)

- (Supta Padangusthasana) series

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Cat / cow pose from (Sukasana)

- (Supta Baddha Konasana) rock side-to-side

- Wide-legged forward fold (Upavistha Konasana)

- Cobra pose (Bhujangasana)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Boat pose (Vipareet Naukasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Chair pose (Utkatasana)

- Side twists from bent knees position, hands in namaste

- Poses at the wall

       1.  Camel pose (Ustrasana)

       2.  Lunge pose (Anjaneyasana) modified

       3.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with bolster

- Closing Meditation

       3 Ohms

Thursday, November 7th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjaryasana / Bitalasana)

- Sun salutations (Series A) modified

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Stand up on toes, stretch arms up the wall

       3.  One step back from wall, arms overhead, stretch shoulders

       4.  Pyramid pose (Parsvottanasana) with blocks

- Poses with ropes

       1.  Stretch back with ropes

       2.  Garland pose (Malasana)

       3.  Forward fold from seated position (Paschimottanasana)

       4.  Legs up the wall (Viparita Karani)

- Lying on back position, hug knees into chest, pull right leg into chest and

   extend left leg to floor, knees into chest, pull left leg into chest and extend

   right leg to floor

- Happy baby pose (Ananda Balasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

- Lying flat on stomach, lift and extend right arm and left leg, back to center,

   lift and extend left arm and right leg, back to center, lift and extend both

   hands and both legs, back to center (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Up dog (Vinyasa)

- Child's pose (Balasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide legged forward fold (Prasarita Padottanasana)

       4.  Side twists from (Prasarita Padottanasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  One step back from wall, lift arms overhead, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III) prep, press hands into wall

       4.  Pyramid pose (Parsvottanasana)

       5.  Legs up the wall (Viparita Karani)

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

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

   blocks for hips

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

- Corpse pose (Savasana)

- Closing Meditation

       5 Rolling Ohms

Thursday, October 31st class

- Opening Meditation

       Mindfulness méditation - follow body sensations

- Neck extensions from (Sukasana)

- Child's pose (Balasana)

- Side extensions from (Balasana)

- Poses with chair

       1.  Forward fold, head resting on chair (Utanasana)

       2.  Wide-legged forward fold, head resting on chair (Prasarita

            Padottanasana)

- Poses at the ropes

       1.  Forward fold, head resting on chair (Utanasana)

       2.  Down dog, head resting on blankets (Adho Mukha Svanasana)

       3.  Stand up and balance on toes

       4.  Stretch back with ropes

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

   bolster under legs, strap for thighs

- (Supta Padangusthasana) series

- Side twists with bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with legs supported on bolster

- Closing Meditation

       3 Ohms

Tuesday, October 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Child's pose (Balasana)

- Side extensions from (Balasana)

- Poses at the wall

       1.  Raise arms overhead, stand up and balance on toes

       2.  Take one step back, stretch shoulders, forehead on wall

       3.  Take one step back, stretch shoulders

- Poses at the wall with chair

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

       2.  Down dog (Adho Mukha Svanasana)

       3.  Pyramid pose (Parsvottanasana)

       4.  Side twists from seated position
       5.  Forward fold from seated position

       6.  Down dog (Adho Mukha Svanasana)

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

- Down dog (Adho Mukha Svansana)

- Bridge pose (Setu Bandha Sarvangasana) supported on blocks

   bolster for head

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

   blocks for hips


- (Pranayama) breathing practice

- Corpse pose (Savasana)

- Closing Meditation

       5 Rolling Ohms

Thursday, October 24th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side twists from (Sukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

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

   lift and extend left arm and right leg (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Stretch hands up the wall, stand up and balance on toes

       6.  One step back from wall, arms overhead, stretch shoulders

       7.  Pyramid pose (Parsvottanasana)

       8.  Warrior 3 (Virabhadrasana III)

       9.  Twisting triangle pose (Parivrtta Trikonasana)

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

   strap for ankles

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Ohms

Tuesday, October 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Half lotus pose (Ardha Padmasana)

- Side twists from (Ardha Padmasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Lying on back position, grab knees into chest, inhale, raise legs into a vertical

   position and sweep arms overhead, pause, exhale, open legs into a straddle,

   inhale, legs to vertical position, exhale, arms down and grab knees into chest,

   (Abs)

- Happy baby pose (Ananda Balasana)

- Sphynx pose (Salamba Bhuhangasana)

- Lying on stomach position, arms overhead, stretch left hand and right foot, then

   stretch right hand and left foot (Balancing pose)

- Bow pose (Dhanurasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

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

       4.  Hands up the wall, one step back, stretch shoulders

       5.  Pyramid pose (Parsvottanasana)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Standing backbend (Anuvittasana)

       8.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

       Rolling Ohms