Thursday, January 31st class

- Childs pose (Balasana)

- Side twists from (Balasana)

- Side twists from hands and knees position

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdha Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Side twists from lying on back position


- Lunge pose (Ardha Mandalasana)

- Warrior 1 (Virabhadrasana I)

- Twisting Warrior (Parivrtta Parsvakonasana)

- One-legged forward fold (Urdha Prasarita Eka Padasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Side twists from lying on back position

- Corpse pose (Savasana)

Tuesday, January 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Siddhasana)

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

   blocks for hips

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster


- Stand up on knees, hands in namaste, inhale, sweep arms overhead,
   pause, exhale, sweep arms down into childs pose, pause (Vinyasa)

- Standing pose (Tadasana)

- Arm extensions from (Tadasana)

- Wide-legged forward fold (Prasarita Padottasana) with chair

- (Setu Bandha Sarvangasana) with spine supported on folded blanket,

   head supported on rolled blanket

- (Setu Bandha Sarvangasana) supported on block

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

   on block

- Side twists with chair

- Legs up the wall (Viparita Karani) on block

- Legs spread up the wall (Viparita Karani) variation

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

   blocks for hips


- Pranayama breathing practice (Viloma)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 24th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Hip opener series at the wall with a block (Baddha Konasana)

- Forward fold from (Baddha Konasana) with head supported on blocks

- Legs up the wall (Viparita Karani) with block on feet

- Legs spread up the wall (Viparita Karani) variation

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

   bolster/blanket

- Stretch back with ropes

- Bridge pose (Setu Bandha Sarvangasana) supported on blocks

- Cross bolsters

- Forward fold from (Dandasana) with head supported on blankets

- Side twists with bolster, blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, January 22nd class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Neck extensions from (Sukasana)


- Seated pose, legs extended (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Lying flat on stomach, extend arms and legs, raise left arm and right leg, rest,

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

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Down dog / plank pose (Vinyasa)

- Dolphin pose

- Dolphin plank pose

- Dolphin pose / dolphin plank pose (Vinyasa)

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svansana)

       2.  Stretch back and shoulders
       3.  Warrior 3 (Virabhadrasana III)

       4.  Triangle pose (Trikonasana)

       5.  Backbend series

- Poses at the wall

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

       2.  Half moon pose (Ardha Chandrasna)

       3.  Legs up the wall (Viparita Karani)

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

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Ohms

Thursday, January 17th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

       3 Ohms

- Full boat pose (Paripurna Navasana)

- Lying on back position, grab knees into chest, inhale, raise legs to vertical
   position and sweep arms overhead, exhale, open legs to a straddle, inhale,
   legs to the vertical position, exhale, lower legs and grab knees into chest
   (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Down dog (Adho Mukha Svansana)

- Low lunge pose (Anjanyasana)

- Wide-legged forward fold (Prasarita Padottanasana)

- (Supta Padangusthasana) series with strap and bolster

- Bridge pose (Setu Bandha Sarvangasana)

- Stretch hands up the wall, forehead to wall, then one step back, and stretch

   shoulders, then another step back, and press torso in to a right angle

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Ohms

Tuesday, January 15th class

Opening Meditation

       Mindfulness meditation - counting breaths

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdvha Mukha Svanasana)

- Down dog / Up dog (Vinyasa)


- Cat / cow pose

- Sun salutations (Series A) modified

- Side stretches from (Tadasana)

- Shoulder opener with strap from (Tadasana)

- Forward fold (Utanasana)

- Leg extensions from (Supta Tadasana)

- Dead bug pose (Ananda Balasana)

- Frog pose (Bhekasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 10th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Arm extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svansana)

- Up dog (Urdhva Mukha Svansana)

- Poses at the wall with ropes

       1.  Up dog / down dog (Vinyasa)

       2.  Extreme forward fold (Utanasana)

       3.  Childs pose (Balasana)

       4.  Supported headstand (Sirsasana)

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Ohms

Tuesday, January 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Sitting pose (Dandasana)

- Arm extensions from (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Spread legs (Upavistha Konasana)

- Cat/cow pose

- Down dog (Adho Mukha Svanasana)

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

   towards ceiling, then swing the leg down into low lunge pose

- Low lunge pose

- Warrior 1 pose (Virabhadrasana I)

- Balancing pose at the wall, grab and raise one knee, then stand up

   on one foot

- Legs up the wall (Viparita Karani)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose, legs extended (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Sitting pose (Supta Virasana) supported on blankets

- Arm extensions from (Supta Virasana)

- Down dog (Adho Mukha Svanasana) with partner

- Warrior 1 (Virabhadrasana I)

- Poses at the wall

       1.  Warrior 1 with ropes (Virabhadrasana I)

       2.  Forward fold (Utanasana)

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Legs up the wall (Viparita Karani)

- Side twists from lying on back position

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms