Thursday, May 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- (Supta Padangusthasana) series, with bolster and strap

- Happy baby pose (Ananda Balasana)

- (Supta Baddha Konasana) variation, with bolster, rolled blankets for

   shoulders and knees, block for head

- Legs up the wall (Viparita Karani) with bolster

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated forward fold from (Baddha Konasana)

       3.  Seated forward fold (Paschimottanasana)

       4.  Seated wide-legged forward fold (Upavistha Konasana)

       5.  Seated forward fold (Utanasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, May 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Dandasana)

- Hip opener series

- Side twists (Marchyasana)

- 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 (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Happy baby pose (Ananada Balasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Side twists

- Reclining side twists (Salamba Bharadvajasana) with bolster,

   blanket for head

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, May 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Seated pose (Dandasana)

- Hip opener series

- Seated side twists (Marchyasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Low lunge (Anjaneyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Reclining side twists

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Forward fold (Utanasana)
       5.  Tree pose (Vrksasana)

       6.  Standing backbend (Anuvittasana)

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

   blocks for hips

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, May 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses with chair

       1.  Seated forward fold from (Sukasana)

       2.  One-legged forward fold (Janu Sirsasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)


- Sphynx pose (Salamba Bhujangasana)

- Down dog (Adho Mukha Svanasana)


- Standing pose (Tadasana)


- Side extensions from (Tadasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parvottanasana)

       4.  Warrior 3 (Virabahdrasana III) variation

       5.  Triangle pose (Trikonasana) with chair

       6.  Warrior 2 (Virabhadrasana II)

       7.  Down dog (Adho Mukha Svanasana) with chair

       8.  Forward fold (Utanasana) with chair

       9.  Seated side twists with chair

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, May 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)


- Hip opener series

- Garland pose (Malasana)

- Cat / cow pose from (Sukasana)

- 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)

- Child's pose (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Warrior 2 (Virabhadrasana II) variation, from standing on knees position

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Frog pose (Bhekasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, May 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Hip opener series

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Lying on stomach position, lift and extend right arm and left leg, pause, lying on
   stomach position, lift and extend leg arm and right leg, pause, lying on stomach
   position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaksar) variation

- Chair pose (Utkatasana)

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svanasana) with block

       2.  Forward fold (Utanasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Shoulderstand (Salamba Sarvangasana) with blankets

- Bridge pose (Setu Bandha Sarvangasana) variation, supported on bolster,
   rolled blankets for shoulders and knees, block for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths, follow body sensations, sound

       3 Oms

Thursday, May 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Hip opener series

- 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 (Vinyasa)

- (Supta Padangusthasana) series, with strap

- Happy baby pose (Ananda Balasana)

- (Supta Baddha Konasana) variation, with bolster, rolled blankets under back

   and knees, block for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, May 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Down dog / Cow pose (Vinyasa)

- Lying on stomach position, lift and extend right arm and left leg, pause, rest,

   lift and extend left arm and right leg, pause, rest (Balancing pose)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Lying on back position, knees into chest, arms overhead, lift legs to vertical

   position, pause, open legs into a straddle, pause, lift shoulders off floor,

   arms through open legs, pause, arms overhead, legs to vertical, lying on

   back position, knees into chest

- Happy baby pose (Ananda Balasana)

- Side twists

- Bridge pose (Setu Bandha Sarvangasana) with block

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms