Thursday, April 24th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Standing pose (Tadasana)

- Sun salutation (Sura Namaskara), modified

- (Supta Tadasana) with feet pressing into wall

- (Supta Padangusthasana) series, with strap, feet pressing into wall

- Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvanagasana) supported on bolster

- Supported side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, April 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

   lift and extend left arm and right leg, pause, lift and extend both arms

   and both legs, pause (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdha Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Lying on back position, lift and extend both legs to vertical position, pause,

   spread legs and hold, legs to vertical position (Abs)

- Legs up the wall (Viparita Karani)

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

   blocks for hips

- Pranayama breathing practice (Viloma)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, April 17th class

- Corpse pose (Savasana) with bolster under knees, blanket for head

- Pranayama breathing practice

       1.  Breath retention on inhale (Kumbhaka)

       2.  Breath of fire (Angi Pran)

- Down dog (Adho Mukha Svanasana)

- Sun salutation (Surya Namaskara) modified

- Upward salute (Urdhva Hastasana)

- Forward fold (Utanasana)

- Standing half forward bend (Ardha Uttanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child's pose (Balasana)

- Triangle pose (Trikonasana)

- (Supta Padangusthasana) with strap

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Lying on back position, legs crossed at knees, side twist

- Corpse pose (Savasana)

- Closing Meditation

Tuesday, April 15th class

- Opening Meditation

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Side twists from (Balasana)

- (Supta Padangusthasana) with strap

- Lying on back, knees into chest, side twists

- Down dog (Adho Mukha Svanasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Sun salutation (Surya Namaskara), modified

- Low lunge pose (Anjaneyasana)

- Crescent lunge pose (Anjaneyasana)

- Warrior 1 (Virabhadrasana I)

- Triangle pose (Trikonasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Lying on back, bent knees, side twists

- Corpse pose (Savasana)

- Closing Meditation

Thursday, April 10th class

- Opening Meditation

       Mindfulness meditation - breath, body sensations, and sound

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated side twists (Marichyasana)

- Poses at the wall

       1.  Seated side twists (Marichyasana)

       2.  (Supta Tadasana) feet pressing into wall

       3.  (Supta Baddha Konasana) feet pressing into wall

       4.  Legs up the wall (Viparita Karani)

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

       6.  Standing backbend (Anuvittasana)

       7.  Down dog (Adho Mukha Svanasana) with ropes

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

- (Supta Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, April 8th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists (Marchiyasana)

- 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)

- Lying on back position, lift and extend legs (Core pose)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, hug knees into chest

- Standing pose (Tadasana)

- Upward salute (Urdhva Hastasana), balance on toes

- Side extensions from (Tadasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side-angle pose (Utthita Parsvokanasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- 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 Rolling Oms

Thursday, April 3rd class

- Opening Meditation

       Mindfulness meditation

       (Walking, Body sensations, Sound)

- Side extensions from (Sukasana)

- Hip opener series

- Seated side twists (Marichyasana)

- Bridge pose (Setu Bandha Sarvangasana)

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

   and sweep arms overhead, pause, exhale, open legs into a straddle, pause,

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

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Chair pose (Utkatasana)

- Forward fold (Utanasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Stretch back with ropes

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) with rolled blanket

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, April 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Seated pose (Dandasana), inhale, sweep arms overhead, pause, exhale,

   sweep arms down into Child's pose (Vinyasa)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)


- Hands 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)

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

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

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Standing pose (Tadasana)

- Side twists from (Tadasana)

- Poses at the wall

       1.  Reach and stretch arms up the wall

       2.  Stand up and balance on toes

       3.  Pyramid pose (Parsvottanasana)

       4.  Forward fold (Utanasana)

       5.  Chair pose (Utkatasana)

       6.  Stretch back with ropes

- Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms