Thursday, May 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Reach arms overhead, forehead on wall

       3.  Take one step back, stretch shoulders

- Poses with chair

       1.  Seated side twists 

       2.  Seated forward fold (Utanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Seated pose (Virasana)

- Down dog (Adho Mukha Svanasana)

- 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,

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, May 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths and follow body sensations

- Down dog (Adho Mukha Svanasana) with head supported on blankets

- Legs up the wall (Viparita Karani) on bolster

- Child's pose (Balasana) supported on bolster

- (Supta Padangusthasana) with strap and bolster

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, strap of thighs,

   blankets for feet

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

- Poses at the wall

       1.  Stand up on toes, reach hands up the wall

       2.  Warrior 3 (Virabhadrasana III) variation, press hands into wall and

            body into right angle

       3.  Twisting triangle (Parivrtta Trikonasana) variation, revolve

            upper torso only

- (Supta Baddha Konasana) with feet supported on bolster/blanket

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, May 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Extended side angle pose (Utthita Parsvakonasana), variation with bent knees

- Lying on back position, arms by your side, inhale, sweep arms overhead and lift

   legs to vertical, pause, exhale, open legs into a straddle, pause, inhale, legs to

   vertical, pause, exhale, grab knees into chest (Abs)

- Bridge pose (Setu Bandha Sarvangasana)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward bend (Prasarita Padottanasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Lying on back, feet into wall (Supta Tadasana)

       7.  Reclining half-ankle-to-knee pose

       8.  Frog pose (Mandukasana)

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

head, blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, May 20th class

- Corpse pose (Savasana)

- Lying on back position, arms overhead (Supta Tadasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

- One-legged forward bend (Janu Sirsasana)

- Seated forward bend (Paschimottanasana)


- Sun salutation (Surya Namaskara), modified

- Standing half-forward bend (Ardha Uttanasana)

- Poses at the wall

       1.  Upward tree pose (Urdhva Vrikshasana)
       2.  Tree pose (Vrksasana)

       3.  Warrior 1 (Virabhadrasana I)

       4.  Triangle pose (Trikonasana)

- Wide-legged forward bend (Prasarita Padottanasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, May 15th class

- Opening Meditation

       Mindfulness meditation - follow body sensations and/or counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- (Supta Padangusthasana) series, with bolster and strap

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Side twists

       3.  Forward fold (Utanasana)

       4.  Seated wide-legged forward fold (Upavistha Konasana)

       5.  Seated forward fold (Paschimottanasa)

       6.  One-legged forward fold (Janu Sirsasana)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  One step back, stretch shoulders, forehead on wall

       3.  Twisting triangle ( ) revolve upper torso only

       4.  Tree pose (Vrksasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, May 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Lying on back position, inhale, lift and extend legs towards ceiling and sweep
   arms overhead, pause, exhale, open legs into a straddle, pause, inhale, extend
   legs towards ceiling, exhale, grab knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,
   exhale, sweep arms down into child's pose (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

- Lift and extend arms overhead, stand up on toes, one step back from wall,
   stretch shoulders, then step back into a right angle, press hands into wall

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, May 8th class

- Opening Meditation

       Mindfulness méditation - counting breaths and/or follow body sensations

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- 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, pause, hands and

   knees position (Balancing pose)

- Sphynx pose (Salamba Bhujangasana)

- Bridge pose (Setu Bandha Sarvangasana)

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

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

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Standing pose (Tadasana)


- Sun salutation (Surya Namaskara), modified

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block, with feet

   extended and resting on block

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists with bolster (Salamba Bharadvajasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, May 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Seated pose (Dandasana) with hands in namaste, inhale, sweep arms

   overhead, pause, exhale, sweep arms down and twist to right, pause,

   inhale, sweep arms overhead, pause, exhale, sweep arms down and

   twist to left (Vinyasa)

- Seated 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog / Plank pose (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 Parsvakonasana)

       5.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Tadasana) with feet pressing into wall, hug right knee into chest, then

   extend foot towards ceiling, then hug left knee into chest, and extend left foot

   towards ceiling

- Bridge pose (Setu Bandha Sarvangasana)

- 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, May 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Sun salutation (Surya Namaskara), modified

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Forward fold (Utanasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Pyramid pose (Parsvottanasana)

       3.  Seated forward fold (Utanasana)

       4.  Seated side twists

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reach hands overhead and stretch up the wall, forehead to wall, then lower

   hands to head-height, take one step back and stretch, then lower hands to

   waist-height, step legs and a right angle

- Tree pose (Vrksasana)

- Child's pose (Balasana) supported on bolster

- Lying on stomach position, lift right knee towards right armpit, turn head to right,

   lying on stomach position, lift left knee towards left armpit, turn head to left

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms