Thursday, June 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- 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, pause, hands and

   knees position (Balancing pose)

- Hands and knees position, reach left hand under right arm, pause, hands

   and knees position, reach right hand under left arm, pause, hands and

   knees position

- Boat pose (Paripuma Navasana) series

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- (Supta Padangusthasana) series, with strap

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

   for legs

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, June 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Lying on back position, rolled blanket under shoulders, blanket for head

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Hands and knees position, lift and extend left arm and right leg, pause, hands

   and knees position, lift and extend right arm and left leg, hands and knees

   position (Balancing pose)

- Stand up on knees, inhale, sweep arms overhead, pause, exhale, sweep arms

   down into child's pose (Vinyasa)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Down dog / Plank pose (Vinyasa)


- Up dog (Urdhva Mukha Svanasana)


- Down dog / Up dog (Vinyasa)

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- Chair pose (Utkatasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Tree pose (Vrksasana) with and without ropes

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Reach arms overhead, stand up on toes

       5.  One step back from wall, stretch shoulders

       6.  Warrior 3 (Virabhadrasana III)

       7.  Warrior 3 (Virabhadrasana III) variation, extend leg to the side

       8.  Legs up the wall (Viparita Karani)

       9.  Frog pose (Bhekasana)

     10.  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

       3 Oms

Thursday, June 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated side twists (Marchyasana)

- Cow face pose (Gomukhasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / plank pose (Vinyasa)

- 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)

- Dolphin pose

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Dolphin / dolphin plank pose (Vinyasa)

- Standing poses

       1.  Half moon pose (Ardha Chandrasana)

       2.  Triangle pose (Trikonasana)

       3.  Extended side angle pose (Utthita Parvakonasana)

       4.  Extended side angle pose with grab

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Lying on back position, feet at the wall, stretch arms overhead, grab knees

   into chest, extend right leg, grab knees into chest, extend left leg, grab knees

   into chest

- Happy baby pose (Ananda Balasana)

- (Supta Baddha Konasana) supported on two blocks

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, June 16th 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)

- One-legged forward fold (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Wide-legged forward fold (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Sun salutations (Surya Namaskar) - Series C

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Triangle pose (Trikonasana)

       3.  Half moon pose (Ardha Chandrasana)

       4.  Twisting triangle pose (Parivrtta Trikonasana)

       5.  Down dog (Adho Mukha Svanasana)

       6.  Supported shoulderstand (Salamba Sarvangasana)

- Lying on back position, knees into chest, extend right leg, knees into chest,

   extend left leg, knees into chest (Balancing pose)

- Happy baby pose (Ananda Balasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing meditation

       3 Oms

Thursday, June 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- Seated pose (Dandasana)

- One-legged forward fold (Janu Sirsasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Cobra pose (Bhujangasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, June 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated side twists (Marchyasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, look ahead and extend right leg, pause, hands and

   knees position, look ahead and extend left leg, pause, hands and knees

   position

- Bridge pose (Setu Bandha Sarvangasana) with block

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

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

   inhale, legs to vertical position, grab knees into chest (Abs)

- Lying on back position, raise legs to vertical position, pause, lower legs

   one-thirds to floor, pause, lower legs two-thirds to floor, pause, hover legs at

   one-inch above floor, pause, raise legs to vertical position (Abs)

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- 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.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) with cross bolsters

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

   rolled blankets or blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, June 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Reclining side twists (Salamba Bharadvajasana) with bolster,

   blanket for head

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- 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 (Utthita Parsvakonasana)

- Poses at the wall

       1.  Standing backbend (Anuvittanasana)

       2.  Forward fold (Utanasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Side twists from (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, June 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Forward fold from (Baddha Konasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Side twists from one-legged (Upavistha Konasana)

- Side twists (Marchyasana)

- Boat pose (Paripuma Navasana) series

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Standing pose (Tadasana)

- Side twists from (Tadasana)

- Standing forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach hands overhead, stand up on toes

       2.  One step back, stretch shoulders
       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms