Thursday, June 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths and follow body sensations

- Pranayama breathing practice (Viloma)

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

   strap for hips

- Poses at the wall

       1.  Stretch back with ropes

       2.  Triangle pose (Trikonasana)

       3.  Stretch shoulders with ropes

       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

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, June 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Supta Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana) with rolled blanket

- Poses at the wall

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

       2.  (Supta Padangusthasana) with strap

       3.  Legs up the wall (Viparita Karani)

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

- Side twists with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, June 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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


- Child's pose (Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Locust pose (Salabhasana)

- Poses with chair

       1.  Triangle pose (Trikonasana)
       2.  Down dog (Adho Mukha Svanasana)

       3.  Pyramid pose (Parsvottonasana)

       4.  Seated forward fold (Utanasana)

       5.  Seated side twists

       6.  Down dog / Up dog (Vinyasa)

       7.  Seated forward fold (Utanasana)

       8.  Down dog (Adho Mukha Svanasana)

       9.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, June 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Seated cat / cow (Marjariasana / Bitalasana) modified

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

- Sphynx pose (Salamba Bhujangasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskara) modified

- Standing forward bend (Utanasana)

- Poses at the wall

       1.  Stretch hands up wall, balance on toes

       2.  One step back from wall, stretch shoulders

       3.  Step back with torso in right angle (Virabhadrasana III) variation

       4.  Forward fold (Utanasana)

       5.  Chair pose (Utkatasana)

       6.  Standing backbend (Anuvittasana)

       7.  Legs up the wall (Viparita Karani)

- Lying on back position, knees into chest, rock side-to-side

- Lying on back, knees into chest, extend right leg, knees into chest, extend left leg

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, June 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose from (Sukasana)

- Side twists (Marchyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Standing pose (Tadasana)

- Side twists from (Tadasana)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Half moon pose (Ardha Chandrasana) with block

       4.  Twisting triangle (Parivrtta Trikonasana) with block

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Tree pose (Vrksasana)
       7.  Standing backbend (Anuvittasana)

       8.  Legs up the wall (Viparita Karani)

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

- Side twists with bolster (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, June 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Sun salutation (Surya Namaskara) modified

- 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

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  One step back from wall, stretch shoulders

       3.  Another step from wall, stretch shoulders

       4.  Right angle with body (Virabhadrasana III) variation

       5.  Legs up the wall (Viparita Karani)

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

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

   blocks for hips

- Lying on back position, hug legs into chest, extend right leg, then

   extend left leg, hug knees into chest

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, June 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Seated hip opener series

- Seated side twists (Marchyasana)

- Sphynx pose (Salamba Bhujangasana)

- Cobra pose (Bhujangasana)

- Down dog (Adho Mukha Svanasana)

- Seated pose (Virasana)

- Camel pose (Ustrasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Wheel pose (Urdhva Dhanurasana)

- Side twists from lying on back position

- Lying on back position, legs in vertical position, open legs to straddle (Abs)

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

   blocks for hips

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpose pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, June 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Side plank pose (Vashistasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Standing forward bend (Utanasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation, lift head and shoulders

   and back off the floor, reach hands up and touch wall between legs (Abs)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms