Tuesday, March 31st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- (Supta Padangusthasana) series with strap and bolster

- Bridge pose (Setu Bandha Sarvangasana) with bolster

- Reclining side twists (Salamba Bharadvajasana) with bolster, blanket for head

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   rolled blankets for hips

- Bridge pose (Setu Bandha Sarvangasana) variation on bolster, blankets,

   block for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, March 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana) with bolster/blankets

- Bridge pose (Setu Bandha Sarvangasana) with props


- Seated wide-legged forward fold (Upavistha Konasana) with bolster/blankets

- Poses at the wall

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

       2.  Stretch back with ropes

       3.  Squat pose with ropes

       4.  Legs up the wall (Viparita Karani)

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

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Standing forward fold (Utanasana)

       3.  Seated side twists

       4.  Seated forward fold (Utanasana) variation

- Bridge pose (Setu Bandha Sarvangasana) with props

- (Supta Baddha Konasana) with bolster for feet

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

       

Tuesday, March 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Seated pose (Virasana)

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side angle pose (Uttihita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) with block

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, March 19th 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)

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

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

- Seated pose (Dandasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana) without and with block

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Stretch back with ropes

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani)

- Frog pose (Bhekasana)

- 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

       3 Oms

Tuesday, March 17th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Seated wide-legged forward fold (Prasarita Padottanasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Sphynx pose (Salamba Bhujangasana)

- Lying on stomach position, lift and extend both arms, both legs, and
   lift upper torso off floor, pause

- Bridge pose (Setu Bandha Sarvangasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,
   exhale, sweep arms down into child's pose, pause (Vinyasa)

- Lying on back position, knees into chest, inhale, legs to vertical position,
   pause, exhale, open legs into a straddle, pause, inhale, legs to vertical
   position, pause, exhale, grab knees into chest (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back from wall, 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, blocks or
   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, March 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Down dog / Child's pose (Vinyasa)

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

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

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Happy baby pose (Ananda Balasana)

- Standing pose (Tadasana)

- Side twists from (Tadasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back from wall, Dolphin pose hands, stretch torso

       3.  Pyramid pose (Parsvottasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Hands pressing into wall, torso in right angle, lift one leg to the side,

            then lift other leg to the side

       6.  Legs up the wall (Viparita Karani)

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

- Bride pose (Setu Bandha Sarvangasana) supported on bolster

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, March 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Side extensions from (Sukasana)

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses at the wall

       1.  Stretch hands up the wall, stand up on toes

       2.  One step back from wall, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Triangle pose (Trikonasana)

       5.  Half moon pose (Ardha Chandrasana)

       6.  Twisting triangle pose (Parivrtta Trikonasana)

       7.  Extended side angle pose (Utthita Parsvakonasana)

       8.  Wide-legged forward fold (Prasarita Padottanasana)

       9.  Down dog (Adho Mukha Svanasana) with ropes

     10.  Tree pose (Vrksasana) with rope

     11.  (Supta Padangusthasana) series, with strap

- (Baddha Konasana) rock side-to-side

- Bridge pose (Setu Bandha Sarvangasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths

       3 Oms

Thursday, March 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths for follow body sensations

- Side extensions from (Sukasana)

- Hip opener series

- Seated side twists (Marchyasana)

- (Baddha Konasana) rock side-to-side

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Lying on back position, 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, pause, exhale, knees into chest (Vinyasa)

- Lying on back position, legs to vertical, open legs into a straddle, lift back and

   shoulders and reach arms through legs, pause, lying on back position (Abs)


- Standing pose (Tadasana)


- Sun salutations (Surya Namaskar) variation


- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stretch back with ropes

       2.  One step back from wall, dolphin arms, stretch torso

       3.  Pyramid pose (Parsvottanasana)

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Side twists

- Reclining side twists (Salamba Bharadvajasana) with bolster, blanket for head

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, March 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Cat / cow pose (Marjariasana / Bitalasana)

- Sun salutations (Surya Namaskar) modified

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side-angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Wide-legged side twists

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

       2.  Cross legs stretch

       3.  (Baddha Konasana)

       4.  Frog pose (Bhekasana)

       5.  Happy baby pose (Ananda Balasana)

       6.  (Supta Tadasana)

       7.  (Supta Padangusthasana)

       8.  Arms overhead, stretch hands up the wall

       9.  One step back from wall, stretch shoulders

     10.  Warrior 3 (Virabhadrasana III)

     11.  Standing backbend (Anuvittasana)

- Seated side extensions

- Seated side twists (Marchyasana)

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

   blankets for feet

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms