Thursday, February 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Childs pose (Balasana)

- Seated pose (Virasana) supported on rolled blankets

- Arm extensions from (Virasana)

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

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

   strap for legs

- Bridge pose (Setu Bandha Sarvangasana) supported on block, feet pressing

   into wall, legs resting on bolsters

- Spread-legged forward fold (Prasarita Padottanasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Cat / cow pose from (Sukasana)

- Side twists (Marichyasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Stretch back with ropes

       4.  Tree pose (Vrksasana) with and without ropes

       5.  Warrior 1 (Virabhadrasana I)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Stand up and balance on toes, raise arms overhead, then take one step

            from wall and stretch shoulders, then press torso back into a right angle

       8.  Side twists (Marichyasana)

       9.  Frog pose (Bhekasana)

     10.  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, February 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Crow pose (Bakasana)

- Garland pose (Malasana)

- Low lunge pose (Anjaneyasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Down dog / plank pose (Vinyasa)

- (Supta Padangusthasana) series

- Stand up and balance on toes

- Reach hands up the wall, forehead to wall, step back to stretch shoulders

- Stretch back with ropes

- Squat with ropes

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists with bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 19th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose

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

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

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Twisting triangle (Parivrtta Trikonasana)

       5.  Half moon pose (Ardha Chandrasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  Frog pose (Bhekasana)

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

   strap for legs

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Seated pose (Dandasana)


- Side twists from (Dandasana)

- Cow face pose (Gomukasana)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdva Mukha Svansana)

- Down dog / Up dog (Vinyasa)

- 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.  Twisting triangle pose (Parivrtta Trikonasana)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Lying on back position, press one leg into the wall, bend other leg,

            grab and pull knee into chest

       6.  Legs up the wall (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, February 7th class

- Opening Meditation

       3 Ohms

       Mindfulness meditation - follow body sensations

- Forward fold from (Sukasana)

- Wide-legged forward fold (Upavistha Konasana)

- Lying on back position, rolled blanket under shoulderblades

- Sun salutations (Series A) modified

- Down dog (Adho Mukha Svanasana)

- Triangle pose (Trikonasana)

- Half moon pose (Ardha Chandrasana)

- Side plank pose (Vasisthasana)

- Crow pose (Bakasana)

- Stretch back with ropes

- Pyramid pose (Parsvottanasana)

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

   feet pressing into wall

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 5th class

- Opening Meditation

       3 Ohms
       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists (Marichyasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Shoulder opener with strap

- Poses at the wall

       1.  Stretch back with ropes

       2.  Stand up and balance on toes

       3.  Stretch shoulders

       4.  Warrior 3 (Virabhadrasana III)

       5.  Stretch calves

       6.  Pyramid pose (Parsvottonasana) prep

       7.  Legs up the wall (Viparita Karani) on bolster

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms