Tuesday, March 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Side stretches from (Sukasana)

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes, blankets or

             blocks for resting head

       2.  Legs up the wall (Viparita Karani) with bolster

       3.  (Supta Padangusthasana) with strap and bolster

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

   strap for hips

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

   straps for thighs and shins

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, March 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Side twists (Marichyasana)

- Down dog / Up dog (Vinyasa)

- Lying flat on stomach, lift and extend left arm and right leg, pause, then lift

   and extend right arm and left leg

- 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.  Lying flat on back, feet pressing into wall, hug left leg into chest, pause,

             then hug right leg into chest

       2.  (Supta Baddha Konasana) with toes pressing into wall, fists support hips

       3.  Legs up the wall (Viparita Karani)

       4.  Stretch hands up wall, step one foot back (Parsvottanasana)

       5.  Dolphin hands up the wall, head to wall, wide back

       7.  Stand up and balance on one leg, grab and lift opposite knee
       8.  Dancer's pose (Natarajasana)

       9.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso only
     10.  Wide-legged forward fold (Prasarita Padottanasana)

     11.  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, March 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side twists (Marichyasana)

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

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Standing pose (Tadasana)

- Sweep arms overhead, stand up and balance on toes (Urdhva Hastasana)

- Side extensions from (Tadasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Lift hands overhead and stretch shoulders

       3.  Pyramid pose (Parsvottanasana) prep

       4.  Tree pose (Vrksasana)

- Pyramid pose (Parsvottanasana)

- Legs up the wall (Viparita Karani) with block


- Frog pose (Bhekhasana)

- Bridge pose (Setu Bandha Sarvangasana) with two bolsters, straps for

   hips and ankles

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, March 14th class

- Opening Meditation

        Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Up dog (Urdhva Mukha Svanasana)

- Low lunge pose (Anjaneyasana)

- Warrior 1 (Virabhadrasana I)

- Warrior 2 (Virabhadrasana II)

- 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.  Stretch back with ropes

       2.  Stretch calves

       3.  Pyramid pose (Parsvottanasana) prep

       4.  Legs up the wall (Viparita Karani) with bolster

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

   strap for legs

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, March 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Lying on stomach position, arms extended overhead, stretch left arm and

   left leg, then stretch right arm and left leg

- Cobra pose (Bhujangasana)


- Dolphin Plank pose

- Lying on back position, pull knees into chest, inhale, raise legs towards

   ceiling and sweep arms overhead, exhale, open legs into a straddle, inhale,

   legs together, exhale, pull knees into chest (Vinyasa)

- Side twists from lying on back position

- Sun salutations (Series C)

- Tree pose (Trikonasana) with ropes, then at the wall, then lying on the floor

- Bridge pose (Setu Bandha Sarvangasana) with chair, bolster and blankets

   for head

- Shoulderstand (Salamba Sarvangasana) with chair, blankets for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, March 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Supta Baddha Konasana) supported on rolled blanket

- Table pose (Ardha Purvottanasana)

- Down dog (Adho Mukha Svanasana)

- Sun salutations (Series A) variation

- Poses with chair

       1.  Shoulderstand (Sarvangasana) blankets for head

       2.  Seated wide-legged forward fold (Prasarita Padottanasana) variation

       3.  Seated forward fold (Utanasana) variation

       4.  Twisting triangle (Parivrtta Trikonasana) variation, forward foot in seat

            of chair, revolve upper torso only

- (Supta Baddha Konasana) supported on rolled blanket

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, March 5th class

- Opening Meditation

       Mindfulness méditation - counting breaths or follow body sensations

- Forward fold from (Sukasana)

- Cat / cow pose

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

   exhale, sweep arms down in to childs pose (Vinyasa)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Lying flat on back, legs in vertical position, inhale, spread legs, exhale, legs to

   vertical position (Vinyasa)

-  Poses at the wall

       1.  Hands on floor, feet on wall, body at 90 degree angle (L-stand)

       2.  Handstand pose (Adho Mukha Vrksasana)

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Warrior 3 (Virabhadrasana III) variation, open leg to side

       7.  Stand up and balance on balls of feet

       8.  Raise hands overhead, one step back from wall, stretch shoulders

       9.  Twisting triangle (Parivrtta Trikonasana) prep, revolve torso only

      10.  Legs up the wall (Viparita Karani)

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

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

- Side twists from lying on back position

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms