Thursday, October 31st class

- Opening Meditation

       Mindfulness méditation - follow body sensations

- Neck extensions from (Sukasana)

- Child's pose (Balasana)

- Side extensions from (Balasana)

- Poses with chair

       1.  Forward fold, head resting on chair (Utanasana)

       2.  Wide-legged forward fold, head resting on chair (Prasarita

            Padottanasana)

- Poses at the ropes

       1.  Forward fold, head resting on chair (Utanasana)

       2.  Down dog, head resting on blankets (Adho Mukha Svanasana)

       3.  Stand up and balance on toes

       4.  Stretch back with ropes

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

   bolster under legs, strap for thighs

- (Supta Padangusthasana) series

- Side twists with bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with legs supported on bolster

- Closing Meditation

       3 Ohms

Tuesday, October 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Child's pose (Balasana)

- Side extensions from (Balasana)

- Poses at the wall

       1.  Raise arms overhead, stand up and balance on toes

       2.  Take one step back, stretch shoulders, forehead on wall

       3.  Take one step back, stretch shoulders

- Poses at the wall with chair

       1.  Forward fold, rest head on chair (Utanasana)

       2.  Down dog (Adho Mukha Svanasana)

       3.  Pyramid pose (Parsvottanasana)

       4.  Side twists from seated position
       5.  Forward fold from seated position

       6.  Down dog (Adho Mukha Svanasana)

       7.  Forward fold, rest head on chair (Utanasana)

- Down dog (Adho Mukha Svansana)

- Bridge pose (Setu Bandha Sarvangasana) supported on blocks

   bolster for head

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

   blocks for hips


- (Pranayama) breathing practice

- Corpse pose (Savasana)

- Closing Meditation

       5 Rolling Ohms

Thursday, October 24th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side twists from (Sukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

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

   lift and extend left arm and right leg (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Stretch hands up the wall, stand up and balance on toes

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

       7.  Pyramid pose (Parsvottanasana)

       8.  Warrior 3 (Virabhadrasana III)

       9.  Twisting triangle pose (Parivrtta Trikonasana)

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

   strap for ankles

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Ohms

Tuesday, October 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Half lotus pose (Ardha Padmasana)

- Side twists from (Ardha Padmasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Lying on back position, grab knees into chest, inhale, raise legs into a vertical

   position and sweep arms overhead, pause, exhale, open legs into a straddle,

   inhale, legs to vertical position, exhale, arms down and grab knees into chest,

   (Abs)

- Happy baby pose (Ananda Balasana)

- Sphynx pose (Salamba Bhuhangasana)

- Lying on stomach position, arms overhead, stretch left hand and right foot, then

   stretch right hand and left foot (Balancing pose)

- Bow pose (Dhanurasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Stretch hands up the wall, stand up on toes

       4.  Hands up the wall, one step back, stretch shoulders

       5.  Pyramid pose (Parsvottanasana)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Standing backbend (Anuvittasana)

       8.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

       Rolling Ohms

Thursday, October 17th class

- Opening Meditation

       Mindfulness meditation - follow breath in oval-shaped motion, breath rising

       up the front body on inhale, releasing down the back body on exhale

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

- Hands and knees position, raise and extend right leg and left hand, pause, back

   to center, raise and extend left leg and right hand, pause (Balancing pose)

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

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

- Down dog (Adho Mukha Svanasana)

- Down dog / Up dog / Plank pose (Vinyasa)

- Warrior 1 (Virabhadrasana I)

- Poses at the wall with ropes

       1.  Warrior 1 (Virabhadrasana I)

       2.  Stretch back with ropes

       3.  Pyramid pose (Parsvottanasana)

       4.  Tree pose (Vrksasana)

       5.  Standing backbend (Anyvittasana)

       6.  Legs up the wall (Viparita Karani)

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

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

      

Thursday, October 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths and following body sensations

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Cobbler pose (Supta Baddha Konasana)

- Cat / cow pose (Marjariasana Bitilasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Triangle pose (Trikonasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Stretch hands up the wall

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Sitting pose with legs extended, inhale, sweep arms overhead, pause, exhale,

   sweep arms down into a right-side twist, pause, inhale, sweep arms overhead,

   pause, exhale, sweep arms down into a left-side twist (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Side plank pose (Vasisthasana)

- Cat / cow pose (Marjariasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide legged forward fold (Prasarita Padottanasana)

- 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, October 3rd class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Sitting poses with chair

       1.  Wide-legged forward fold (Upavistha Konasana)

       2.  Head to knee pose (Janu Sirsasana)

       3.  Seated forward bend (Paschimottanasana)

       4.  Forward fold from (Baddha Konasana)

- Standing poses with chair

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Half moon pose (Ardha Chandransana)

       4.  Twisting triangle pose (Parivrtta Trikonasana)

- Seated poses with chair

       1.  Side twists

       2.  Forward fold (Utanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Bhekasana)

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Cat / cow pose from (Sukasana)

- Seated pose (Dandasana)

- Wide legged forward fold (Upavistha Konasana)

- Boat pose (Paripuma Navasana) series

- Cat / cow pose (Marjariasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Poses at the wall

       1.  Down dog / plank pose (Vinyasa)

       2.  Hands up the wall / stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Twisting triangle (Parivrtta Trikonasana) variation,

            revolve upper torso only

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side-angle pose (Utthita Parsvakonasana)

       4.  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 hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms