Tuesday, December 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Chest opener with rolled blanket

- Seated pose (Dandasana)

- Foot/calf massage

- Seated side twists (Marchiyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

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

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

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Stand up and balance on toes

       3.  One step back from wall, stretch shoulders

       4.  Pyramid pose (Parsvottanasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Standing backbend (Anuvittasana)

       7.  Legs up the wall (Viparita Karani)

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

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

   supported on cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, December 22nd class

- Seated pose (Sukasana)

- Corpse pose (Savasana)

- Lying on back position, knees into chest, extend legs, stretch arms overhead

- Child's pose (Balasana) supported on bolster

- Reclining side twists (Salamba Bharadvajasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster


- Pranayama breathing practice (Viloma)

- Lying on back position, knees into chest, side twists

- Legs up the wall (Viparita Karani) supported on bolster/blanket


- (Supta Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

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

   strap for hips, rolled blankets for hips

- Seated pose (Sukasana)

- Closing Meditation

       1 Om

Thursday, December 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  One step back from wall, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  (Supta Padangusthasana) series, with bolster and strap

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, December 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose from (Sukasana)

- Seated pose (Dandasana)

- Seated pose, inhale, sweep arms overhead, pause, exhale, twist to the right,

   pause, inhale, sweep arms overhead, pause, twist to the left, pause, inhale,

   sweep arms overhead (Vinyasa)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- 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)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Low lunge pose (Anjaneyasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Poses at the wall

       1.  Backbend stretch with rope

       2.  Standing backbend (Anuvittasana) with rope

       3.  Legs up the wall (Viparita Karani)

       4.  Legs up the wall (Viparita Karani) variation

       5.  Side twists from (Viparita Karani) variation

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, December 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- 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)

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

   and raise legs to vertical, pause, exhale, open legs into a straddle, pause,
   inhale, legs to vertical, pause, exhale, grape knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back, stretch back

       3.  Warrior 3 (Virabhadrasana III)

       4.  Tree pose (Vrksasana)

       5.  Standing backbend (Anuvittasana)

       6.  Forward fold (Utanasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Frog pose (Bhekasana)

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

   blanket for shoulders and head

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, December 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Foot and calf massage from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- 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 (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Triangle pose (Trikonasana)

       4.  Tree pose (Vrksasana)

       5.  Revolved triangle pose (Parivrtta Trikonasana) revolve upper torso only

       6.  Wide-legged forward fold (Prasarita Padottanasana)

       7.  Legs up the wall (Viparita Karani)

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

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, December 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- 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 (Urdhva Mukha Svanasana)

- 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

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

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

- Lying on back position, legs to vertical position, lower one leg and raise to

   vertical position, lower other leg and raise to vertical position (Abs)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variaiton

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Extended side angle pose with grab (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Bridge pose (Setu Bandha Sarvangasana) with blocks

- Legs up the wall (Viparita Karani)

- Side twist from (Viparita Karani) variation

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, November 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana)

- Hip opener series

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- 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)

- (Supta Padangusthasana) series, with strap

- Bridge pose (Setu Bandha Sarvangasana) with block

- Happy baby pose (Ananda Balasana)

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on

   cross bolsters

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, November 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Massage feet/legs from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- Low lunge pose (Anjaneyasana)

- Child's pose (Balasana)

- 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)

- Bridge pose (Setu Bandha Sarvangasana) with strap

- Bridge pose (Setu Bandha Sarvangasana) with block

- (Supta Padangusthasana) with strap, bolster for hip

- Reclining side twists (Salamba Bharadvajasana) with bolster,

   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, November 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- 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)

- Up dog (Urdhva Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Legs up the wall (Viparita Karani)

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

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

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, November 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Massage feet/calves from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Arm extensions from (Dandasana)

- 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)

- Lying on back position, legs to vertical position, lower one leg then raise to

   vertical position, lower other leg then raise to vertical position (Abs)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Raise arms overhead, stand up on toes

       2.  One step back from wall, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Down dog (Adho Mukha Svanasana)

       6.  Forward fold (Utanasana)

       7.  Extended side angle pose (Utthita Parsvakonasana)

       8.  Tree pose (Vrksasana)

       9.  Legs up the wall (Viparita Karani)

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

     11.  Reclining side twists from (Viparita Karani)

     12.  Frog pose (Bhekasana)

- (Supta Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, November 10th class

- Corpse pose (Savasana)

- (Supta Padangusthasana) series with strap

- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Triangle pose (Trikonasana)

- Legs up the wall (Viparita Karani) with bolster

- (Baddha Konasana) with feet resting on bolster

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

   rolled blankets for hips


- Corpse pose (Savasana)

- Seated pose (Sukasana)

- Closing Meditation

       1 Om

Thursday, November 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Baddha Konasana) rock side-to-side

- Foot and calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- One-legged forward fold (Janu Sirsasana)

- (Supta Padangusthasana) series with strap

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- Wide-legged forward fold (Prasarita Padottanasana)

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, November 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Baddha Konasana)

- Foot and calf massage from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- One-legged forward fold (Janu Sirsasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Low lunge pose (Anjaneyasana)

- Revolved lunge pose (Parivrtta Anjaneyasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists from (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms