Thursday, April 25th class

- Opening Meditation

       Mindfulness meditation - body sensations and sound

- Seated pose (Dandasana)


- Wide-legged seated forward fold (Upavistha Konasana) variation


- Child's pose (Balasana) with bolster


- Cat / cow pose

- (Supta Baddha Konasana) on folded blanket


- Bridge pose (Setu Bandha Sarvangasana) on rolled blanket, then on bolster

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes, head resting on bolster

       2.  Legs up the wall (Viparita Karani)

       3.  Bridge pose (Setu Bandha Sarvangsana) variation, with bolster,

            legs up the wall

       4.  (Supta Padangusthasana) series, with strap and bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Down dog (Adho Mukha Svanasana) with partner and strap

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Warrior 1 (Virabhadrasana I) with block

       3.  Warrior 1 (Virabhadrasana I) with ropes

       4.  Stretch hands overhead, rest head on wall

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

       6.  Warrior 3 (Virabhadrasana III)

       7.  Warrior 3 (Virabhadrasana III) variation, raise one leg to the side

       8.  Twisting triangle (Parivrtta Trikonasana) with block

       9.  Wide-legged forward fold (Prasarita Padottanasana)

     10.  Legs up the wall (Viparita Karani)

     11.  Legs spread up the wall (Viparita Karani) variation

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, April 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Poses with chair

       1.  Seated wide-legged forward fold

       2.  Seated straight legs forward fold

       3.  Down dog (Adho Mukha Svanasana)

       4.  Triangle pose (Trikonasana)

       5.  Side twists from seated position

       6.  Half moon pose (Ardha Chandrasana)

       7.  Seated forward fold (Utanasana) variation

       8.  Lying on back position, legs resting in chair

- Bridge pose (Setu Bandha Sarvangasana) with bolster, feet pressing into wall

- (Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 16th class

Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)


- Bridge pose (Setu Bandha Sarvangasana)

- 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)

- Plank pose

- Poses at the wall

       1.  Stretch back with ropes

       2.  Stretch shoulders with ropes

       3.  Arms up the wall, balance on balls of feet

       4.  Arms overhead, one step back from wall, stretch shoulders

       5.  Warrior 3 (Virabhadrasana III)

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

       7.  Pyramid pose (Parsvottanasana)

       8.  Wide-legged forward fold (Prasarita Padottanasana)

       9.  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, April 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists (Marichyasana)

- Bridge pose (Setu Bandha Sarvangasana) with strap

- (Supta Padangusthasana) with strap

- Arm and leg extensions from lying on stomach position

- Bow pose (Dhanurasana)

- Poses with chair

       1.  Shoulderstand (Sarvangasana)

       2.  Down dog (Adho Mukha Svanasana)

       3.  Side twists from seated position

       4.  Half moon pose (Ardha Chandrasana)

       5.  Twisting triangle (Parivrtta Trikonasana) revolve upper torso

       6.  Forward fold (Utanasana)

- Side twists with bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, April 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Pyramid pose (Parsvottanasana)

       5.  Twisting triangle pose (Parivrtta Trikonasana)

       6.  Half moon pose (Ardha Chandrasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  Arms overhead, forehead to wall

       3.  Warrior 3 (Virabhadrasana III)

       4.  (Supta Padangusthasana)

       5.  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, April 4th class

- Opening Meditation

       MIndfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cow face pose (Gomukasa)

- Side twists (Marichyasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Low lunge pose (Anjaneyasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Abs)

- (Supta Padangusthasana) with feet pressing into wall

- Frog pose (Bhekasana)

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

   rolled blankets for hips

- Side twists from lying on back position

- Corpse pose (Savasana) with bolster under knees

- Closing Meditation

       3 Ohms