Thursday, July 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- Seated side twists (Marchyasana)

- 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)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  Stretch back with ropes

       3.  Down dog (Adho Mukha Svanasana) with ropes

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

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

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated side twists

       3.  Pyramid pose (Parsvottanasana)

       4.  Seated forward fold (Utanasana) variation

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

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, July 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Arm extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)


- Down dog (Adho Mukha Svanasana)


- Sun salutations (Surya Namaskar) variation

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

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

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back from wall, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Bridge pose (Setu Bandha Sarvangasana)

       5.  Bridge pose (Setu Bandha Sarvangasana) with blocks on

             sacrum and feet

       6.  Reclining mountain pose (Supta Tadasana)

       7.  Leg extensions from (Supta Tadasana)

       8.  Happy baby pose (Ananda Balasana)

       9.  Reclining cross legged pose (Supta Sukhasana)

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, July 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Seated side twists (Marchyasana)

- 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 forward fold (Utanasana)

- Chair pose (Utkatasana)

- Standing poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Arms overhead, stand up on toes

       5.  One step back from wall, stretch shoulders

       6.  Pyramid pose (Parsvottanasana)

       7.  Warrior 3 (Virabhadrasana III)

       8.  Legs up the wall (Viparita Karani)

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

     10.  Frog pose (Bhekasana)

- Bridge pose (Setu Bandha Sarvangasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, July 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Reverse table top pose (Ardha Purvottanasana)

- (Baddha Konasana) rock side-to-side

- Forward fold from (Baddha Konasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- 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)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Forward fold (Utanasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Reverse warrior pose

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Thread the needle pose (Sucirandhrasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, July 16th 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 wide-legged forward fold (Upavistha Konasna)

- Side extensions from (Upavistha Konasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Side plank pose (Vasisthasana)

- 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.  Down dog (Adho Mukha Svanasana) with ropes

       6.  Forward fold (Utanasana) with ropes

       7.  Legs up the wall (Viparita Karani)

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

- (Supta Padangusthasana) series, with bolster and strap

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, July 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- 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)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Bridge pose (Setu Bandha Sarvangasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Pyramid pose (Parsvottonasana)

       3.  Tree pose (Vrksasana)

       4.  Camel pose (Ustrasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing meditation

       3 Oms

Thursday, July 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck stretch from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- One-legged forward fold (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Revolved seated angle pose (Parivrtta Upavistha Konasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Under arm stretch with ropes

       3.  Standing backbend (Anuvittasana) with ropes

       4.  Tree pose (Vrksasana) with ropes

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Chair pose (Utkatasana)

       7.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) supported on blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, July 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Low lunge pose (Anjaneyasana)

- Hip opener series

- 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, pause (Vinyasa)

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

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

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Up dog (Urdhva Mukha Svanasana)

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

- Side plank pose (Vasisthasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Pyramid pose (Parsvottanasana)

       2.  Warrior 3 (Virabhadrasana III)

       3.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, July 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)


- (Baddha Konasana) rock side-to-side


- Seated pose (Dandasana)


- Seated side twists (Marchyasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin pose

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Dolphin pose / Dolphin plank pose (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

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

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

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrassana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Forward fold (Utanasana)

       7.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms