Tuesday, December 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated side twists (Marchyasana)

- 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, hands and knees

   position (Balancing pose)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Down dog (Adho Mukha Svanasana)

       4.  Forward fold (Utanasana) with upper back on wall
       5.  Legs up the wall (Viparita Karani)
       6.  Spread legs up the wall (Viparita Karani) variation

- Hero pose (Virasana)

- Reclining hero pose (Supta Virasana)

- Seated pose (Dandasana)

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

   strap for thighs

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, December 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Virasana)

- Arm extensions from (Virasana)

- Seated pose (Dandasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes, block for head

       2.  Forward fold (Utanasana) with ropes

       3.  Tree pose (Vrksasana) with and without ropes

       4.  Arms overhead, stretch arms overhead

       5.  One step back from wall, stretch shoulders

       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

     10.  Side twists from (Viparita Karani)

     11.  Frog pose (Bhekasana)

- 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 Oms

Thursday, December 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

                                               and/or follow sounds

- Seated pose (Dandasana)

- Hip opener series

- Side twists (Marchyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)


- (Vashistasana)

- Child's pose (Balasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists with bolster (Salamba Bharadvajasana)

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

   blocks or blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, December 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Virasana)

- Arm stretches from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

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

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

- Hands and knees position, Child's pose (Vinyasa)

- Child's pose, Down dog (Vinyasa)

- Down dog, Plank pose (Vinyasa)

- Down dog, Up dog (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Dancer's pose (Natarajasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Stretch hands up the wall, balance on toes

       5.  Pyramid pose (Parsvottanasana) with hands pressing into wall

       6.  Legs up the wall (Viparita Karani)

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

       8.  Reach between spread legs and touch wall (Abs)

       9.  Side twists with legs bent up the wall

     10.  Frog pose (Bhekasana)

- (Supta Baddha Konasana) with two blocks, or with bolster, blanket for head,

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, December 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana) with strap

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

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

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side angle pose (Utthita Partsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Bhekasana)

       4.  (Supta Padangusthasana)

- (Supta Baddha Konasana) with feet on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, December 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side extensions from (Baddha Konasana)

- Seated pose (Dandasana)

- Wide-legged forward fold (Upavistha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Sun salutation (Series C)

- Chair pose (Utkatasana)

- Side twists from (Utkatasana)

- Sun salutation (Surya Namaskar) variation

- Poses at the wall

       1.  Handstand (Adho Mukha Vrksasana)

       2.  Dolphin handstand

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

- Poses with ropes

       1.  Stretch back with ropes

       2.  Down dog (Adho Mukha Svanasana)

       3.  Forward fold (Utanasana)

       4.  Chair pose (Utkatasana)

       5.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, November 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body

       sensations and/or follow sounds

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Poses at the wall

       1.  Arms overhead, stretch hands up wall

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III) variation

       4.  Legs up the wall (Viparita Karani)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing meditation

       3 Oms

Thursday, November 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Garland pose (Malasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Wide-legged seated forward fold (Upavistha Konasana)

- 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, hands

   and knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Seated pose (Virasana)

- Arm extension series from (Virasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Triangle pose (Trikonasana)

       3.  Stretch back with ropes

- (Supta Padangusthasana) series with strap, bolster for hip

- Happy baby pose (Ananda Balasana)

- Reclining side twists with bolster (Salamba Bharadvajasana)

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

   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, November 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Tadasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

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

   and legs into vertical position, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical, pause, exhale, sweep arms down and grab knees into

   chest (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Side extensions from (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 Oms

Thursday, November 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- (Supta Padangusthasana) series with strap

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

   and legs to vertical position, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Standing pose (Tadasana)

- Side twists from (Tadasana)


- Forward fold (Utanasana)


- Forward fold, with flat back (Ardha Utanasana)


- Forward fold, Forward fold with flat back (Vinyasa)

- Poses at the wall

       1.  Stretch arms overhead

       2.  Pyramid pose (Parsvottanasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Frog pose (Bhekasana)

- (Supta Baddha Konasana) supported on two blocks or supported on bolster,

   blanket for head, blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, November 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Down dog / Up dog (Vinyasa)

- Standing pose (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Forward fold (Utanasana)

- Forward fold with flat back (Ardha Utanasana)

- Forward fold, Forward fold with flat back (Vinyasa)

- Chair pose (Utkatasana)

- Poses at the wall with ropes

       1.  Upper back stretch

       2.  Standing backbend (Anuvittasana)

       3.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Lying on back position, knees into chest, extend right leg, knees into chest,

   extend left leg, knees into chest  (Balancing pose)

- (Supta Baddha Konasana) supported on two blocks

- Corpse pose (Savasana)

- Closing meditation

       3 Oms

Thursday, November 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Cow face pose (Gomukhasana)

- 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, hands and

   knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing forward bend (Utanasana)

- Forward bend with flat back (Ardha Utanasana)

- Standing forward bend, forward bend with flat back (Vinyasa)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Twisting triangle (Parivrtta Trikonasana) variation,

            revolve upper torso only

       4.  Legs up the wall (Viparita Karani)

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

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

   extend left leg, knees into chest, right leg to vertical position, knees into chest,

   left leg to vertical position, knees into chest, both legs into vertical position (Abs)

- Happy baby pose (Ananda Balasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, November 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side extensions from (Sukasana)

- Hip opener series

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Standing pose (Tadasana)

- Chair pose (Utkatasana)

- Forward fold (Utanasana)

- Forward fold, flat back (Ardha Utanasana)

- Standing pose / Chair pose / Forward fold / Forward fold, flat back /

   Chair pose / Standing pose (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvokonasana)

       4.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclined mountain pose (Supta Tadasana)

- Wind relieving pose (Pavanamuktasana)

- Reclining big toe pose (Supta Padangusthasana)

- Lying windshield wiper twist

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

   blocks for hips

- Corpse pose (Savasana)

- Closing meditation

       3 Oms

Thursday, October 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Poses with chair at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated side twists

       4.  Seated forward fold (Utanasana) variation, with head

             resting on bolster/blankets

       5.  Down dog (Adho Mukha Svanasana)

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

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

- Reclining side twists with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms