Thursday, May 30th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side twists (Marichyasana)

- Seated pose (Dandasana)

- (Supta Baddha Konasana) variation, with two blocks, bolster and blanket

- (Supta Baddha Konasana) variation, with rolled blanket

- Bridge pose (Setu Bandha Sarvangasana) series, with block

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

- Pranayama breathing practice

- Legs up the wall (Viparita Karani) with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Seated one leg forward bend (Janu Sirsasana)

- Wide-legged forward fold (Upavistha Konasana)

- Seated pose (Virasana) with rolled blankets and block

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Cat / cow pose

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

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

- Wide-legged standing forward bend (Prasarita Padottanasana) with head

   resting on block

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 23rd class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Forward fold from (Sukasana)

- Hip opener

- Hero pose (Virasana) supported on blankets and block

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Hero pose (Virasana)

- Leg extensions from lying on back position

- Happy baby pose (Ananda Balasana)

- (Abs)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Sphynx pose (Salamba Bhujangasana)

- Stretch back with ropes

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- (Abs) series

- Full boat pose (Paripuma Navasana)

- Warrior 1 (Virabhadrasana I)

- Triangle pose (Trikonasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Tree pose (Vrksasana) with ropes

       4.  Twisting triangle (Parivrtta Trikonasna) prep, revolve upper torso only

       5.  Twisting triangle (Parivrtta Trikonasana) with block

       6.  Wide-legged forward fold (Prasarita Padottanasana)

       7.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) with bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths, body sensations, or sound

- Sun salutations (Series C)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

       5.  Twisting triangle pose (Parivrtta Trikonasana)

       6.  (Padangusthasana) with ropes

       7.  Legs up the wall (Viparita Karani)

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

       9.  Spread legs up the wall (pull torso up with ropes)

- Side twists with chair

- (Supta Baddha Konasana) with bolster, blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 14th class

- Opening Meditation

       3 Ohms

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- (Supta Baddha Konasana) variation with blocks, legs extended

- Bridge pose (Setu Bandha Sarvangasana) with blocks

- Leg extensions from lying on back position

- Happy baby pose (Ananda Balasana)

- Lying on stomach position, bend knees, grab ankles, left chest off floor

- Lying on back position, block between feet, lift legs to vertical position, lower to

   half way, lower to hover above floor, raise to vertical position (Abs)

- Wide-egged forward fold from seated position (Upavishta Konasana) with head

   resting on bolster/blanket/blocks

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

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated forward bend (Paschimottanasana) with strap


- (Supta Padangusthasana) series, with strap and bolster

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Up dog (Urdhva Mukha Svanasana)

- Low lunge pose (Anjaneyasana)

- Extended side angle pose (Utthita Parsvakonasana)

- Legs up the wall (Viparita Karani)

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

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

   blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Hip opener

- Side twists (Marichyasana)

- Cat / cow pose

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

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

- Down dog (Adho Mukha Svanasana)

- Plank pose

- Down dog / plank pose (Vinyasa)

- Side plank pose (Vashistasana)

- Tree pose (Vrksasana)

- Hands up the wall, balance on toes, one step back, stretch shoulders, another

   step back into a right angle

- Wide legged forward fold (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 knees

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Hip opener (Baddha Konasana) rock side to side

- Forward fold from (Baddha Konasana) with rounded back

- (Supta Baddha Konasana) with two blocks

- Bridge pose (Setu Bandha Sarvangasana)

- Poses at the wall

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

       2.  Down dog (Adho Mukha Svanasana) without ropes

       3.  Down dog (Adho Mukha Svanasana) without ropes, hands on blocks

       4.  Tree pose (Vrksasana) series

       5.  Triangle pose (Trikonasana) with ropes

       6.  Warrior 2 (Virabhadrsana II) with ropes

       7.  Extended side angle pose (Utthita Parsvakonasana)

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

   towards ceiling, feet together, then raise the other leg

- Dolphin pose

- Dolphin plank pose

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms