Tuesday, December 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated 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, hands and knees

   position (Balancing pose)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Down dog (Adho Mukha Svanasana)

       4.  Forward fold (Utanasana) with upper back on wall
       5.  Legs up the wall (Viparita Karani)
       6.  Spread legs up the wall (Viparita Karani) variation

- Hero pose (Virasana)

- Reclining hero pose (Supta Virasana)

- Seated pose (Dandasana)

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

   strap for thighs

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, December 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Virasana)

- Arm extensions from (Virasana)

- Seated pose (Dandasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes, block for head

       2.  Forward fold (Utanasana) with ropes

       3.  Tree pose (Vrksasana) with and without ropes

       4.  Arms overhead, stretch arms overhead

       5.  One step back from wall, stretch shoulders

       6.  Warrior 3 (Virabhadrasana III)
       7.  Standing backbend (Anuvittasana)

       8.  Legs up the wall (Viparita Karani)

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

     10.  Side twists from (Viparita Karani)

     11.  Frog pose (Bhekasana)

- 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, December 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

                                               and/or follow sounds

- Seated pose (Dandasana)

- Hip opener series

- Side twists (Marchyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)


- (Vashistasana)

- Child's pose (Balasana)

- 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,

   blocks or blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, December 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Virasana)

- Arm stretches from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

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

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

- Hands and knees position, Child's pose (Vinyasa)

- Child's pose, Down dog (Vinyasa)

- Down dog, Plank pose (Vinyasa)

- Down dog, Up dog (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Dancer's pose (Natarajasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Stretch hands up the wall, balance on toes

       5.  Pyramid pose (Parsvottanasana) with hands pressing into wall

       6.  Legs up the wall (Viparita Karani)

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

       8.  Reach between spread legs and touch wall (Abs)

       9.  Side twists with legs bent up the wall

     10.  Frog pose (Bhekasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, December 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana) with strap

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

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

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Bhekasana)

       4.  (Supta Padangusthasana)

- (Supta Baddha Konasana) with feet on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, December 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side extensions from (Baddha Konasana)

- Seated pose (Dandasana)

- Wide-legged forward fold (Upavistha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Sun salutation (Series C)

- Chair pose (Utkatasana)

- Side twists from (Utkatasana)

- Sun salutation (Surya Namaskar) variation

- Poses at the wall

       1.  Handstand (Adho Mukha Vrksasana)

       2.  Dolphin handstand

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

- Poses with ropes

       1.  Stretch back with ropes

       2.  Down dog (Adho Mukha Svanasana)

       3.  Forward fold (Utanasana)

       4.  Chair pose (Utkatasana)

       5.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms