Thursday, July 31st class

- Opening Meditation

       Mindfulness meditation - guided full-body meditation

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

- Down dog (Adho Mukha Svanasana) supported in ropes, block for head

- Down dog (Adho Mukha Svanasana) with hands pressing into wall

- Hands up the wall, balance on toes, take one step back, stretch shoulders,

   step back again and press body into a right angle


- Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Supported forward fold (Utanasana) with chair

- Bridge pose (Setu Bandha Sarvangasana) supported on two blocks

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

   block for feet

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, July 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

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

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

- Child's pose (Balasana) with bolster, blanket behind knees

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Bridge pose (Setu Bandha Sarvangasana) supported on blankets

- Poses at the wall

       1.  Stretch back with ropes

       2.  Legs up the wall (Viparita Karani)

       3.  Bridge pose (Setu Bandha Sarvangasana) on bolster,

            feet on bolster/blanket

- Lying on back position, knees into chest, extend right leg to floor,

   knees into chest, extend left leg to floor

- Side twists on cross bolsters (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, July 24th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists (Marchyasana)

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

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

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog  / Plank pose (Vinyasa)

- Poses with chair at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Triangle pose (Trikonasana)

       3.  Seated forward fold (Utanasana) variation

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

       4.  Pyramid pose (Parsvottonasana)

       5.  Twisting triangle (Parivrtta Trikonasana)

       6.  Seated side twists

       7.  Wide-legged forward fold (Prasarita Padottanasana) variation

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Mandukasana)

       4.  Bridge pose (Setu Bandha Sarvangasana) with blocks or bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing meditation

       3 Oms

Tuesday, July 22nd class

- Opening Meditation

       Mindfulness meditation - follow breath and body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- (Abs)

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

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

   pause, inhale, feet to vertical position, pause, exhale, grab knees into chest

   (Vinyasa)

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Wide-legged forward bend (Prasarita Padottanasana)

       3.  Warrior 1 (Virabhadrasana I)

       4.  Triangle pose (Trikonasana)

       5.  Forward fold (Utanasana)

       6.  Chair pose (Utkatasana)

       7.  Revolved chair pose (Parivrtta Utkatasana)

- Bridge pose (Setu Bandha Sarvangasana) with bolster

-  Bridge pose (Setu Bandha Sarvangasana) with cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, July 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Stretch toes with fingers, lift leg and rock side-to-side, open hips

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Parsvottanasana)

       4.  Standing backbend (Anuvittasana)

- Poses at the wall

       1.  Reach arms overhead, balance on toes

       2.  One step back from wall, stretch shoulders

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

       4.  Forward fold (Utanasana)

       5.  Standing backbend (Anuvittasana)

       6.  Legs up the wall (Viparita Karani)

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

   blocks for hips

- (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, July 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Low lunge pose (Anjaneyasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Reach hands up wall, balance on toes

       2.  Pyramid pose (Parsvottonasana) prep, press hands into wall

       3.  Twisting triangle (Parivrtta Trikonasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Reach up and touch wall between spread legs (Abs)

       7.  Seated side twists (Marjariasana) with hand pressing into wall

- Side twist with bolster (Salamba Bharadvajasana)

- Bridge pose (Setu Bandha Sarvangasana) on bolster, with spread feet

   pressing into wall

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, July 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths and watch body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated forward fold (Paschimottanasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

   lift legs to vertical position, pause, exhale, open legs to a straddle, pause,

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

- Bridge pose (Setu Bandha Sarvangasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  One step back from wall, arms overhead, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III) variation

       4.  Pyramid pose (Parsvottanasana) variation

       5.  Tree pose (Vrksasana)

- Tree pose (Vrksasana)

-  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, July 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Slide fingers between toes, massage foot, rock leg side-to-side in hip, lift foot

   to head height, then foot to heart height, grab foot and extend leg to the side,

   then place foot on floor

- Seated position, bend knees and raise legs to vertical, then fully extend one leg,

   legs to vertical, then fully extend other leg (Abs)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

   stomach position, lift and extend left arm and right leg, lying on stomach

   position, lift and extend both arms and both legs, lying on stomach position

   (Balancing pose)

  

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

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

- Lying on back position, knees into chest, extend one leg, then lift other leg to

   vertical position

- Half happy baby pose (Ananda Balasana)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Lying on back position, knees bent, feet on floor, let legs fall to the left,

   then legs to the right

- Bridge pose (Setu Bandha Sarvangasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, July 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- 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, hands and

   knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Triangle pose (Trikonasana) variation

       3.  Stretch back with ropes

       4.  Pyramid pose (Parsvottanasana) variation

       5.  Warrior 3 (Virabhadrasana III) variation

       6.  Standing backbend (Anuvittanasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Frog pose (Mandukasana)

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

   knees into chest, extend left leg, right leg to vertical, knees into chest

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms