Tuesday, November 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Garland pose (Malasana) variation

- Down dog (Adho Mukha Svanasana) supported on two chairs,

   head resting on blanket

- Down dog (Adho Mukha Svanasana) with ropes

- Pyramid pose (Parsvottanasana) with chair

- Twisting triangle pose (Parivrtta Trikonasana) with chair

- Stretch back with ropes

- Garland pose (Malasana) with ropes

- Down dog (Adho Mukha Svanasana) supported on one chair

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

   strap for thighs

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

   strap for thighs

- Side twists with bolster, blanket for head (Salamba Bharadvajasana)

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, November 21st class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Forward fold from (Sukasana) with head supported on blanket

- Seated pose (Virasana)

- Side twists (Marichyasana)


- Archer pose (Akama Dhanurasana)

- Sun salutations (Series A) modified

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Extended side angle pose (Utthita Parsvakonasana) with grab

       5.  Twisting triangle pose (Parivrtta Trikonasana)

       6.  Pyramid pose (Parsvottanasana)

       7.  Half moon pose (Ardha Chandrasana)

- Twisting triangle pose (Parivrtta Trikonasana) with chair

- Twisting triangle pose (Parivrtta Trikonasana) with blocks


- Twisting triangle pose (Parivrtta Trikonasana) at the wall

- (Supta Virasana) with bolsters and blankets

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

   strap for ankles

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 19th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side twists from (Sukasana)

- Seated pose (Baddha Konasana) rock side to side

- Side twists (Marichyasana)

- Wide-legged forward fold (Upavistha Konasana)

- Sun salutations (Series A) modified

- Warrior 1 (Virabhadrasana I)

- Poses with the chair

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Twisting triangle (Parivrtta Trikonasana)

- Twisting triangle (Parivrtta Trikonasana) with blocks

- Wide legged forward bend (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

Thursday, November 14th class

- Opening Meditation

       Mindfulness meditation

- Forward fold with side extensions from (Sukasana)

- Seated pose (Badda Konasana)

- Cat / cow pose from (Baddha Konasana)

- Bridge pose (Setu Bandha Sarvangasana) on rolled blanket

- (Supta Baddha Konasana) on rolled blanket

- Wide-legged forward fold (Upavistha Konasana)

- Revolved seated angle pose (Parivrtta Upavistha Konasana)

- (Supta Padangusthasana) series

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Cat / cow pose from (Sukasana)

- (Supta Baddha Konasana) rock side-to-side

- Wide-legged forward fold (Upavistha Konasana)

- Cobra pose (Bhujangasana)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Boat pose (Vipareet Naukasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Chair pose (Utkatasana)

- Side twists from bent knees position, hands in namaste

- Poses at the wall

       1.  Camel pose (Ustrasana)

       2.  Lunge pose (Anjaneyasana) modified

       3.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with bolster

- Closing Meditation

       3 Ohms

Thursday, November 7th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjaryasana / Bitalasana)

- Sun salutations (Series A) modified

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Stand up on toes, stretch arms up the wall

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

       4.  Pyramid pose (Parsvottanasana) with blocks

- Poses with ropes

       1.  Stretch back with ropes

       2.  Garland pose (Malasana)

       3.  Forward fold from seated position (Paschimottanasana)

       4.  Legs up the wall (Viparita Karani)

- Lying on back position, hug knees into chest, pull right leg into chest and

   extend left leg to floor, knees into chest, pull left leg into chest and extend

   right leg to floor

- Happy baby pose (Ananda Balasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

- Lying flat on stomach, lift and extend right arm and left leg, back to center,

   lift and extend left arm and right leg, back to center, lift and extend both

   hands and both legs, back to center (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Up dog (Vinyasa)

- Child's pose (Balasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide legged forward fold (Prasarita Padottanasana)

       4.  Side twists from (Prasarita Padottanasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  One step back from wall, lift arms overhead, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III) prep, press hands into wall

       4.  Pyramid pose (Parsvottanasana)

       5.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on rolled blanket

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

   blocks for hips

- (Supta Baddha Konasana) with feet supported on bolster/blanket

- Corpse pose (Savasana)

- Closing Meditation

       5 Rolling Ohms