Tuesday, November 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body

       sensations and/or follow sounds

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Poses at the wall

       1.  Arms overhead, stretch hands up wall

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III) variation

       4.  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

Thursday, November 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Garland pose (Malasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Wide-legged seated forward fold (Upavistha Konasana)

- 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)

- Child's pose (Balasana)

- Seated pose (Virasana)

- Arm extension series from (Virasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Triangle pose (Trikonasana)

       3.  Stretch back with ropes

- (Supta Padangusthasana) series with strap, bolster for hip

- Happy baby pose (Ananda Balasana)

- Reclining side twists with bolster (Salamba Bharadvajasana)

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

   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, November 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Tadasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

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

   and legs into vertical position, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical, pause, exhale, sweep arms down and grab knees into

   chest (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Side extensions from (Prasarita Padottanasana)

- 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

Thursday, November 13th 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

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- (Supta Padangusthasana) series with strap

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

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

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

- Bridge pose (Setu Bandha Sarvangasana)

- Standing pose (Tadasana)

- Side twists from (Tadasana)


- Forward fold (Utanasana)


- Forward fold, with flat back (Ardha Utanasana)


- Forward fold, Forward fold with flat back (Vinyasa)

- Poses at the wall

       1.  Stretch arms overhead

       2.  Pyramid pose (Parsvottanasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Frog pose (Bhekasana)

- (Supta Baddha Konasana) supported on two blocks or supported on bolster,

   blanket for head, blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, November 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Down dog / Up dog (Vinyasa)

- Standing pose (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Forward fold (Utanasana)

- Forward fold with flat back (Ardha Utanasana)

- Forward fold, Forward fold with flat back (Vinyasa)

- Chair pose (Utkatasana)

- Poses at the wall with ropes

       1.  Upper back stretch

       2.  Standing backbend (Anuvittasana)

       3.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

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

   extend left leg, knees into chest  (Balancing pose)

- (Supta Baddha Konasana) supported on two blocks

- Corpse pose (Savasana)

- Closing meditation

       3 Oms

Thursday, November 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Cow face pose (Gomukhasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing forward bend (Utanasana)

- Forward bend with flat back (Ardha Utanasana)

- Standing forward bend, forward bend with flat back (Vinyasa)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Twisting triangle (Parivrtta Trikonasana) variation,

            revolve upper torso only

       4.  Legs up the wall (Viparita Karani)

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

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

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

   left leg to vertical position, knees into chest, both legs into vertical position (Abs)

- Happy baby pose (Ananda Balasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, November 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side extensions from (Sukasana)

- Hip opener series

- 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)

- Standing pose (Tadasana)

- Chair pose (Utkatasana)

- Forward fold (Utanasana)

- Forward fold, flat back (Ardha Utanasana)

- Standing pose / Chair pose / Forward fold / Forward fold, flat back /

   Chair pose / Standing pose (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvokonasana)

       4.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclined mountain pose (Supta Tadasana)

- Wind relieving pose (Pavanamuktasana)

- Reclining big toe pose (Supta Padangusthasana)

- Lying windshield wiper twist

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

   blocks for hips

- Corpse pose (Savasana)

- Closing meditation

       3 Oms