Thursday, October 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- 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)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Poses with chair at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated side twists

       4.  Seated forward fold (Utanasana) variation, with head

             resting on bolster/blankets

       5.  Down dog (Adho Mukha Svanasana)

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

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

- Reclining side twists with bolster (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, October 28th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Poses with chair

       1.  Side extensions from (Sukasana)

       2.  One-legged forward fold (Janu Sirsasana)

       3.  Wide-legged forward fold (Supta Konasana)

- Poses at wall with ropes and chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Twisting triangle (Parivrtta Trikonasana) revolve upper torso only

       4.  Seated side twists

       5.  Lying on back position, legs resting in seat of chair

- Legs up the wall (Viparita Karani)

- Reclining side twists with bolster (Salamba Bharadvajasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, October 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Wide-legged side extensions from (Prasarita Padottanasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Reclining tree pose (Supta Vrksasana)

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

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

   for two breaths, exhale, sweep arms down in to child's pose, pause for two

   breaths (Vinyasa)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Legs up the wall (Viparita Karani)

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

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, October 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions 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)

- 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)

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

   raise legs to vertical position, pause, exhale, open legs into a straddle, pause,

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

- (Supta Padangusthasana) series with strap and bolster

- Bridge pose (Setu Bandha Sarvangasana) with stap

- Poses at the wall

       1.  Reach arms overhead

       2.  One step back from wall, stretch shoulders

       3.  Step torso back into a right angle

       4.  Warrior 3 (Virabhadrasana III)

       5.  Tree pose (Vrksasana)

       6.  Twisting triangle (Prasarita Padottanasana) revolve upper torso only

       7.  Forward fold (Utanasana)

       8.  Legs up the wall (Viparita Karani)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, October 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Sun salutation (Surya Namaskar) variation

- Poses at the wall

       1.  Reach overhead, stretch shoulders

       2.  One step back, stretch shoulders

       3.  Step back again, torso in a right angle

       4.  Pyramid pose (Parsvottanasana)

       5.  Standing backbend (Anuvittanasana)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Triangle pose (Trikonasana)

       8.  Wide-legged forward fold (Prasarita Padottanasana)

- 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