Thursday, December 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Seated pose (Baddha Konasana) rock side-to side

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

   hands and knees position, lift and extend left arm and right leg, 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)

- Plank pose (Uttihita Chaturanga Dandasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  Stretch shoulders

       3.  Warrior 3 (Virabhadrasansa III)

       4.  Standing backbend (Anuvittasana)

       5.  Legs up the wall (Viparita Karani)

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

   blanket for head

- Side twists with bolster (Salamba Bharadvajasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side twists from (Sukasana)

- (Baddha Konasana) rock side to side

- Seated pose (Dandasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Stretch back with ropes

       3.  Pyramid pose (Parsvottanasana)

       4.  Legs up the wall (Viparita Karani)

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

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

   rolled blankets for hips

- Reclining twist with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists (Marichyasana)

- (Baddha Konasana) rock side-to-side

- Squat pose (Malasana)

- Crow pose (Bakasana)

- Cat / cow pose (Marjariasana / Bitilasana)


- Hand 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 (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Low lunge pose (Ashwa Sanchalanasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Side extensions from (Tadasana)

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, December 5th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Sun salutations (Series C) modified

- Poses at the wall

       1.  Warrior 3 (Virabhadrasana III) variation

       2.  Handstand (Adho Mukha Vrksasana)

       3.  Dolphin pose (Makarasana)

       4.  Dolphin handstand pose

       5.  Frog pose (Mandukasana)
       6.  Stretch back with ropes
       7.  Dancer's pose (Natarajasana)

       8.  Big toe pose (Padangusthasana)
       9.  Big toe pose (Padangusthasana) with strap

     10.  Legs up the wall (Viparita Karani)

- Side twists with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, December 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Chair pose (Utkatasana)

- Chair pose with prayer position twist (Utkatasana with Anjali Mudra)

- 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) with bolster

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Padangusthasana) series, with bolster and strap

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms