Tuesday, July 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Legs up the wall (Viparita Karani)

- Down dog (Adho Mukha Svanasana) at the wall, with ropes, bolster/blanket

   for head

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

- Reverse plank pose (Purvottanasana) supported on two chairs, two bolsters. 

   and blankets

- Reverse plank pose (Purvottanasana) at the wall, supported on one chair,

   block for feet, bolsters and blankets for head

- Down dog (Adho Mukha Svanasana) with chair

- Legs up the wall (Viparita Karani) supported on bolster, blanket for head

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, July 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Virasana) supported on rolled blankets and block

- Down dog (Adho Mukha Svanasana)

- (Supta Virasana) supported on bolsters and blankets

- Seated pose (Dandasana)

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

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

   feet on bolster and pressing into wall

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

   strap for hips, rolled blankets for hips

- Stretch back with ropes

- Legs up the wall (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, July 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana)

- Sphynx pose (Salamba Bhujangasana)

- Lying on stomach position, arms extended overhead, lift and extend right arm

   and left leg, pause, lift and extend left arm and right leg, pause, lift and extend

   both arms and both legs (Balancing pose)


- Child's pose (Balasana)


- Down dog (Adho Mukha Svanasana)


- Child's pose / Down dog (Vinyasa)

- Stand up on knees, inhale, sweep arms overhead, pause, exhale, sweep arms

   down in to child's pose, pause (Vinyasa)

- Lying on back position, inhale, sweep arms overhead and lift legs to ceiling,

   pause, exhale, open legs into a straddle, inhale, legs together, exhale, pull legs

   into chest (Vinyasa)

- Side extensions from (Tadasana)

- Sun salutation (Series A) modified

- Camel pose (Ustrasana)


- Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, July 18th class

- Opening Meditation

       Mindfulness meditation - watching breath and following body sensations

- (Baddha Konasana) rock side to side

- Side twists from (Baddha Konasana)

- Hip opener series

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

   exhale, sweep arms down into namaste, pause (Vinyasa)

- Dolphin pose (Makarasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Dolphin / dolphin plank (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihiti Chaturanga Dandasana)

- Down dog / plank pose (Vinyasa)

- Low lunge pose (Anjaneyasana)

- Poses with chair

       1.  Warrior 1 (Virabhadrasana I)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Down dog (Adho Mukha Svanasana)

       4.  Forward fold (Utanasana)

       5.  Side twists

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, July 16th class

- Opening Meditation

       Mindfulness meditation - follow breath and body sensations

- Side twists from (Sukasana)

- Cat / cow pose (Marjariasana)

- Hands and knees position, leg extensions to the side

- Child's pose (Balasana)

- Dolphin pose (Makarasana)

- Dolphin / dolphin plank pose (Vinyasa)

- Poses at the wall

       1.  Dolphin headstand (Ardha Sirsanas)

       2.  Backbends from (Tadasana)

       3.  Warrior 1 (Virabhadrasana I)

       4.  Stretch hands up the wall, forehead on wall, then one step back,

            stretch shoulders

       5.  Warrior 3 (Virabhadrasana III) with hands pressing into wall

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

       7.  Forward fold (Utanasana)

       8.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

- (Supta Baddha Konasana) with feet on two bolsters

- (Sukasana) with feet on two bolsters

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, July 11th class

- Opening Meditation

       Mindfulness meditation - body sensations

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side to side

- Arm extensions from (Virasana)

- Cat / cow pose (Marjariasana)

- Hands and knees position, lift and extend right arm and left leg, hands and

   knees position, lift and extend left arm and right leg (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Side twists from chair pose (Utkatasana) variation

- Warrior 1 (Virabhadrasana I)

- Poses at the wall

       1.  Warrior 1 (Virabhadrasana I)

       2.  Stretch back with ropes

       3.  Pyramid pose (Parsvottonasana)

       4.  Frog pose (Bhekasana)

       5.  Legs up the wall (Viparita Karani)

       6.  Warrior 3 (Virabhadrasana III)

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

- (Supta Baddha Konasana) supported on two blocks

- Lying on side position, bolster under side, lift arms overhead, stretch top arm

   with opposite hand

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Ohms

Tuesday, July 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- (Baddha Konasana) rock side to side

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / plank pose (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 1 (Virabhadrasana I)

       3.  Extended right angle pose (Utthita Parsvakonasana)

       4.  Wide legged forward fold (Prasarita Padottanasana)

       5.  Tree pose (Vrksasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Legs up the wall (Viparita Karani)

       3.  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, July 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated side twists (Marichyasana)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Crow pose (Bakasana)

- Cat / cow pose

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Low lunge pose (Anjaneyasana)

- Poses at the wall

       1.  Extreme forward fold (Utanasana) with head/shoulders resting on wall

       2.  Stretch hands up the wall, forehead on wall

       3.  Stretch shoulders, triceps on wall

       4.  Dolphin hands, stretch shoulders

       5.  Warrior 3 (Virabhadrasana III)

       6.  Legs up the wall (Viparita Karani)

- 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