Thursday, January 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

   exhale, sweep arms down into childs pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Poses at the wall

       1.  Extend arms overhead, balance on toes

       2.  Extend arms overhead, stretch shoulders

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

       4.  Standing position, shoulder stretch

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

- Side twists with bolster (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, January 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Bridge pose (Setu Bandha Sarvangasana) on rolled blanket

- (Supta Baddha Konasana) supported on rolled blanket

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

   blocks for hips

- Poses at the wall

       1.  Stretch back with ropes

       2.  Chest opener with ropes

       3.  Standing backbend with ropes

       4.  Stand up and balance on toes

       5.  Pyramid pose (Parsvottanasana) prep

       6.  Legs up the wall (Viparita Karani) on bolster, two blankets

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- (Supta Padangusthasana) series, with bolster and strap

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 23rd class

- Opening Meditation

       Mindfulness meditation - follow body sensations and/or counting breaths

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Squat (Malasana)

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, grab knees into chest, inhale, lift legs and extend

   arms overhead, pause, exhale, open legs into a straddle, pause, inhale,

   legs together, exhale, lower legs and grab knees into chest (Vinyasa)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat (Malasana) with ropes

       3.  Down dog (Adho Mukha Svanasana) with ropes

       4.  Forward fold (Utanasana) with ropes

       5.  Triangle pose (Trikonasana)

       6.  Half moon pose (Ardha Chandrasana)

       7.  Stand up and balance on toes

       8.  Warrior 3 (Virabhadrasana III)

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

     10.  Frog pose (Mandukasana)

     11.  Legs up the wall (Viparita Karani)

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

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, January 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated forward fold (Paschimottanasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Side extensions from (Tadasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvokanasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  Hands up the wall, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Side twists from lying on back position

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 16th class

- Opening Meditation

       Mindfulness meditation - follow breath and body sensations

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Chair pose (Utkatasana)

- Twisting chair pose (Parivrtta Utkatasana)

- Poses at the wall

       1.  Handstand (Adho Mukha Vrksasana)

       2.  Dolphin headstand (Pincha Mayurasana)

- Headstand (Sirsasana) prep

- Shoulderstand (Salamba Sarvangasana) supported on chair, blankets for head

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, January 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side to side

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

   knees position (Balancing pose)

- Lying on stomach position, extend right arm and left leg, pause, lying on
   stomach position, extend left arm and right leg, pause, lying on stomach
   postion (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog  / Plank pose (Vinyasa)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Standing pose (Tadasana)

       2.  Chair pose (Utkatasana)

       3.  Standing backbend (Anuvittasana)

       4.  Hands up the wall, balance on toes

       5.  Hands up the wall, stretch shoulders

       6.  Warrior 3 (Virabhadrasana III) prep

       7.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Baddha Konasana) supported on two blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, January 9th class

- Opening Meditation

       Minfulness meditation - follow breath and/or body sensations

- Side extensions from (Sukasana)

- Squat pose (Malasana) with partner

- Cat /  cow pose (Marjariasana / Bitalasana)

- Poses with chair

       1.  One-legged forward bend (Janu Sirsasana)

       2.  One-legged forward bend with twist (Janu Sirsasana) variation

       3.  Wide-legged forward fold (Upavistha Konasana)

       4.  Down dog (Adho Mukha Svanasana)

       5.  Up dog (Urdhva Mukha Svanasana)
       6.  Forward fold (Utanasana)

- Poses with ropes

       1.  Headstand (Sirsasana)

       2.  Stretch back

       3.  Squat

- Garland pose (Malasana)

- Turtle pose (Kumasana)

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

   strap for thighs, strap for ankles

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

Tuesday, January 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Warrior 2 (Virabhadrasana II) prep, press knee into block

       2.  Warrior 2 (Virabhadrasana II)

       3.  Hands up the wall, stand up and balance on toes

       4.  Hands up the wall, stretch shoulders

       5.  Pyramid pose (Parsvottanasana)

       6.  Warrior 3 (Virabhadrasana III) prep

       7.  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