Thursday, February 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side to side

- Standing forward fold (Utanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back from wall, stretch shoulders again

       3.  Warrior 3 (Virabhadrasana III)
       4.  Twisting triangle (Parivrtta Trikonasana) with block

       5.  Down dog (Adho Mukha Svanasana)

       6.  Standing backbend (Anuvittasana)

       7.  Legs up the wall (Viparita Karani)

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

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 25th class

- Opening Meditation

       Full-body scan guided meditation

- Side extensions from (Sukasana)

- Child's pose (Balasana)

- Bridge pose (Setu Bandha Sarvangasna) supported on bolster

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Seated forward fold

       4.  Down dog (Adho Mukha Svanasana)

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

- 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

       6 Rolling Ohms

Thursday, February 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side to side

- Forward fold from (Baddha Konasana)

- Cow face pose (Gomukhasana)

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

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

- 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)

- Lying on stomach position, extend right arm and left leg, pause, extend left arm

   and right leg, pause (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin pose (Makarasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- (Supta Padangusthasana) with strap

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms 

Tuesday, February 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side stretches from (Sukasana)

- Side twists (Marichyasana)

- Seated forward fold (Paschimottanasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- 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)

- Lying on stomach position, lift and extend right arm and left leg, pause, 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 (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, February 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists (Marichyasana)

- Child's pose (Balasana)

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

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

- Seated pose (Dandasana)

- Forward fold (Paschimottanasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Twisting triangle (Parivrtta Trikonasana) prep


- Legs up the wall (Viparita Karani)


- Spread legs up the wall (Viparita Karani) variation


- Frog pose (Bhekasana)

- Bridge pose (Setu Bandha Sarvangasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- (Baddha Konasana) rock side to side

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Low lunge pose (Anjaneyasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

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

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation


- Frog pose (Mandukasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       5 Rolling Ohms

Thursday, February 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Poses at the wall with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Pyramid pose (Parsvottanasana)

       3.  Seated side twists

       4.  Twisting triangle (Parivrtta Trikonasana) revolve upper torso only

       5.  Legs in the chair (Viparita Karani) variation

- Poses at the wall with ropes

       1.  Stretch back

       2.  Standing backbend (Anuvittasana)

- (Supta Baddha Konasana) with rolled blanket

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, February 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Dandasana)

- Leg lifts from (Dandasana)

- Lying on back position, leg lifts

- Child's pose (Balasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- 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)

- Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) with block

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms