Thursday, February 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Poses with chair

       1.  Seated forward fold from (Sukasana)

       2.  Seated side twists

       3.  Seated forward fold (Utanasana) variation

       4.  Down dog (Adho Mukha Svanasana)

       5.  Standing forward fold (Utanasana)

- (Supta Padangusthasana) series, with strap

- Happy baby pose (Ananda Balasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists

- Bridge pose (Setu Bandha Sarvangasana) with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, February 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Shoulder stretches from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Child's pose (Balasana)

- Seated pose (Dandasana)

- Hip opener series

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Poses with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Standing backbend (Anuvittasana)

       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,

   blocks for hips

- Cross bolsters (Salamba Bhujangasana)

- Corpse pose (Savasana)

- Closing meditation

       3 Oms

Thursday, February 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series from (Sukasana)

- Side twists (Marchyasana)

- Head-to-knee forward bend (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- 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)

- Plank pose (Uttihita Chaturanga Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Poses at the wall

       1.  Stand up on toes, arms overhead

       2.  One step back from wall, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Forward fold (Utanasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  Frog pose (Bhekasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, February 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- 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 pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Padangusthasana) series, with strap

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms