Tuesday, September 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

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

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

- Child's pose (Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Poses at the wall

       1.  Bridge pose (Setu Bandha Sarvangasana) with hips and feet

            supported by blocks, feet pressing into wall

       2.  Legs up the wall (Viparita Karani)

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

       4.  Reclining side twists

       5.  Frog pose (Bhekasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolsters

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

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, September 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana) supported on bolsters/blankets

- Seated wide-legged side extensions supported on bolsters/blankets

- Seated wide-legged forward fold (Upavistha Konasana) supported on

   bolsters/blankets

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

   blankets for head

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

   bolster for legs

- Bridge pose (Setu Bandha Sarvangasana) supported on rolled blanket,

   blanket for head

- Down dog (Adho Mukha Svanasana) supported with ropes, bolster/blankets

   for head

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

- Reclining side twists (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, September 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Seated pose (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

- Poses at the wall

       1.  (Supta Padangusthasana) with bolster and strap

       2.  Seated shoulder stretch

       3.  Side twists (Marchyasana)
       4.  Legs up the wall (Viparita Karani)
       5.  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 or

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, September 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Reverse table top pose (Ardha Purvottanasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- Hip opener series

- Side twists (Marchyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin pose (Makarasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Dolphin pose / Dolphin plank pose (Vinyasa)

- Child's pose (Balasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Forward fold (Utanasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Reclining side twists

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, September 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin pose (Makarasana)

- Lying on back position, grab knees into chest, inhale, lift legs to vertical position

   and reach arms overhead, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Reclining side twists (Jathara Parivartaranasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Tree pose (Vrksasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, September 10th class

- Opening Meditation

       Mindfulness meditation - full body scan

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- 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, pause (Vinyasa)

- Chest opener on rolled blanket, blanket for head

- Bridge pose (Setu Bandha Sarvangasana) series, with block

- Reclining side twists (Salamba Bharadvajasana)

- Legs up the wall (Viparita Karani)

- 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

Tuesday, September 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- 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)

- 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)

- (Supta Padangusthasana) series, with bolster and strap

- Happy baby pose (Ananda Balasana)

- Reclining side twists (Salmaba Bharadvajasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Forward fold (Utanasana)

- 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, September 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- One-legged forward fold (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, grab knees into chest, inhale, legs to vertical position

   and sweep arms overhead, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- (Abs)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- 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)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, September 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Cow face pose (Gomukhasana)

- Seated side twists from (Gomukhasana)

- Boat pose (Paripurna Navasana)

- 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 (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.  Tree pose (Vrksasana)
       2.  Half moon pose (Ardha Chandrasana)
       3.  Triangle pose (Trikonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

       5.  Warrior 2 (Virabhadrasana II)

       6.  Wide-legged forward fold (Prasarita Padottanasana)

       7.  Extended side angle pose (Uttihita Parsvakonasana)

- Legs up the wall (Viparita Karani)

- 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