Thursday, September 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana)

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

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

- Side twists with bolster (Salamba Bharadvajasana)

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

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on two blocks

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

- (Supta Baddha Konasana) lying on floor, feet on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 24th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Pigeon pose (Eka Pada Rajakapotasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Up dog / down dog (Vinyasa)

       3.  (Padangusthasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Frog pose (Bhekasana)

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

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

- Closing Meditation

       3 Ohms

Thursday, September 19th class

- Opening Meditation

       Mindfulness meditation - follow breath and body sensations

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- 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.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- (Supta Padangusthasana) with strap and bolster

- Lying windshield wiper twist

- Bridge pose (Setu Bandha Sarvangasana)

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 17th class

- Opening Meditation

       Mindfulness meditation -  counting breaths

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Seated pose (Virasana)

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

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

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

- Standing poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Forward fold (Utanasana)

       4.  Stretch hands up wall, stand up on toes, one step back, stretch shoulders,

            another step back into a right angle

       5.  Warrior 3 (Virabhadrasana III)

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

       7.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- (Supta Baddha Konasana) with feet supported on bolster

- (Supta Sukhasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

Thursday, September 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Down dog / Plank pose (Vinyasa)

- Stretch hands up the wall, stand up on toes, one step back and stretch

   shoulders, another step back into a right angle

- Twisting triangle pose (Parivrtta Trikonasana)

- Pyramid pose (Parsvottonasana)

- Tree pose (Vrksasana)

- Standing back bend

- 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

Tuesday, September 10th class

- (Pranayama) breathing practice

- Forward bend from standing on knees position

- Low lunge pose (Anjaneyasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Sun salutations, modified

- Side extensions from (Tadasana)

- Chair pose (Utkatasana)

- Triangle pose (Trikonasana) variation

- Warrior 2 (Virabhadrasana II)

- Extended side angle pose (Utthita Parsvakonasana)

- Stand up on toes, lift arms overhead (Balancing pose)

- Side twists from lying on back position

- Lying on back position, hug knees into chest, inhale, sweep arms overhead and

   raise feet to vertical position, pause, exhale, hug knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Seated position (Sukasana)

- Corpse pose (Savasana)

- Closing Meditation

"Viniyoga is a comprehensive and authentic transmission of the teachings of yoga including asana, pranayama, bandha, sound, chanting, meditation, personal ritual, and study of texts.  Viniyoga refers to an approach to Yoga that adapts the various means and methods of practice to the unique condition, needs, and interests of each individual – giving each practitioner the tools to individualize and actualize the process of self-discovery and personal transformation."  —American Viniyoga Institute © 2011

Thursday, September 5th class

- (Pranayama) breathing practice

- Side twists from seated position

- Forward bend from standing on knees position (Vinyasa)

- Childs pose (Balasana)

- Side twists from lying on back position

- Lying on back position, grab knees into chest, inhale, sweep arms overhead and

   raise feet to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Sun salutations, modified

- Triangle pose (Trikonasana)

- Stand up on toes, lift arms overhead (Balancing pose)

- Low lunge pose (Anjaneyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Seated pose (Sukasana)

- Corpse pose (Savasana)

"Viniyoga is a comprehensive and authentic transmission of the teachings of yoga including asana, pranayama, bandha, sound, chanting, meditation, personal ritual, and study of texts.  Viniyoga refers to an approach to Yoga that adapts the various means and methods of practice to the unique condition, needs, and interests of each individual – giving each practitioner the tools to individualize and actualize the process of self-discovery and personal transformation."  —American Viniyoga Institute © 2011

Tuesday, September 3rd class

- Opening Meditation

       3 Ohms

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Seated One Leg Forward Bend (Janu Sirsasana)

- Down dog (Adho Mukha Svanasana)

- Sun salutations (Series C)

- Handstand (Adho Mukha Vrksasana)

- Dolphin pose / Forearm down dog / Headstand prep

- Standing poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Half moon pose (Ardha Chandrasana)

       4.  Twisting triangle pose (Parivrtta Trikonasana)

       5.  Legs up the wall (Viparita Karani)

       6.  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