Thursday, March 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Poses at the wall

       1.  Reach and extend arms overhead, forehead to wall

       2.  One step back from wall, stretch shoulders

       3.  Dolphin hands position, stretch shoulders

       4.  Standing backbend (Anuvittasana)

       5.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Side twists with bolster (Salamba Bharadvajasana)

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

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, March 25th class

- Opening Meditation

       Mindfulness meditation

- (Supta Padangusthasana) series with strap

- Lying on back position, knees to chest, side twists

- Cat / cow pose (Marjariasana / Bitalasana)


- Down dog (Adho Mukha Svanasana)


- Forward fold (Utanasana)

- Standing pose (Tadasana)

- Sun salutations (Series A) modified

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Triangle pose (Trikonasana)

       3.  Warrior 1 (Virabhadrasana I)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Seated pose (Sukasana)

- Forward fold from (Sukasana)

- Seated side twists (Marichyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Legs up the wall (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, March 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Stretch back with ropes

       3.  Warrior 3 (Virabhadrasana III)

       4.  Forward fold (Utanasana)

       5.  Triangle pose (Trikonasana)

       6.  Wide-legged forward fold (Prasarita Padottanasana)

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

       8.  Legs up the wall (Viparita Karani)

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

- 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

Tuesday, March 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Head to knee pose (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin pose (Makarasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Dolphin / Dolphin plank pose (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Chair pose (Utkatasana)

- Revolved chair pose (Parivrtta Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, forehead to wall

       2.  One step back, stretch shoulders

       3.  Dolphin hands, stretch shoulders

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

- Seated side twists with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, March 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Standing poses (Tadasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated forward fold (Utanasana)

       3.  Triangle pose (Trikonasana)

       4.  Pyramid pose (Parsvottanasana)

       5.  Seated forward fold (Utanasana)

       6.  Seated side twists

       7.  Down dog (Adho Mukha Svanasana)

       8.  Forward fold (Utanasana)

- Legs up the wall (Viparita Karani)


- Bridge pose (Setu Bandha Sarvangasana) with bolster

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, March 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side twists from (Sukasana)

- Side extensions from (Sukasana)

- Cat / cow pose from (Sukasana)

- Cow face pose (Gomukasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

       5.  Twisting triangle (Parivrtta Trikonasana) prep, revolve

             upper torso only

       6.  Reach and extend arms up the wall, stretch shoulders

       7.  Warrior 3 (Virabhadrasana III)

- Bridge pose (Setu Bandha Sarvangasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Rolling Oms

Thursday, March 6th class

- Opening Meditation

       MIndfulness meditation - counting breaths or follow body sensations

- (Supta Padangusthasana) series, with strap and bolster

- Raised legs pose (Uttanpadasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)
       6.  Stretch back with ropes
       7.  Tree pose (Vrksasana)

- 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 Oms

Tuesday, March 4th class

- (Pranayama) breathing practice

- Side twists from seated position

- Forward bend from standing on knees position (Vinyasa)

- Childs pose (Balasana)

- Side twists from lying on back position

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

   raise feet to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Sun salutations, modified

- Triangle pose (Trikonasana)

- Stand up on toes, lift arms overhead (Balancing pose)

- Low lunge pose (Anjaneyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Seated pose (Sukasana)

- Corpse pose (Savasana)