Thursday, October 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Child's pose (Balasana) supported on bolster, blanket behind knees

- Chest opener, lying on back position, support shoulders on rolled blanket,

   bolster under knees, blanket for head

- Down dog (Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster / blanket

- Legs up the wall (Viparita Karani) supported on bolster / blanket

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

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, October 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- 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)

- 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) variation

       4.  Forward fold (Utanasana)

       5.  Standing backbend (Anuvittanasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  Reclining side twists from (Viparita Karani)

       9.  Frog pose (Bhekasana)

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

- (Setu Bandha Sarvangasana) supported on bolster


- Pranayama breathing (Viloma)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, October 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukhasana)

- Side twists from (Sukhasana)

- (Baddha Konasana) rock side-to-side

- Side twists from (Baddha Konasana)

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated wide-legged pose (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

   knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Standing poses

       1.  Wide-legged forward fold (Prasarita Padottanasana) with blocks

       2.  Triangle pose (Trikonasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Reverse warrior pose (Viparita Virabhadrasana)

       5.  Extended side angle pose (Utthita Parsvakonasana)

       6.  Triangle pose (Trikonasana)

       7.  Wide-legged forward fold (Prasarita Pdottanasana) with blocks

- (Supta Baddha Konasana) supported on two blocks

- Bridge pose (Setu Bandha Sarvangasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, October 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- One-legged forward fold (Janu Sirsasana)

- Side twists from (Dandasana)

- 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 (Urdhva Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog / plank pose (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   vertical position, knees into chest, extend left leg, raise right leg to vertical

   position, knees into chest (Balancing pose)

- Reclining side twists (Supta Matsyendrasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, October 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists from (Baddha Konsana)

- Forward fold from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Hip opener series

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- Sun salutations (Surya Namaskar) variation

- 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

- Side twists from (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation
       3 Oms

Tuesday, October 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Warrior 1 (Virabhadrasana I)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Warrior 1 (Virabhadrasana I)

       4.  Pyramid pose (Parsvottanasana)

       5.  Seated side twists

       6.  Down dog (Adho Mukha Svanasana)

       7.  Forward fold (Utanasana)

- Poses at the wall

       1.  Warrior 1 (Virabhadrasana I) with ropes

       2.  Stretch back with ropes

       3.  Legs up the wall (Viparita Karani)

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

       5.  Frog pose (Bhekasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, October 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Arm extensions from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Cow face pose (Gomukasana)

- Arm extensions from (Gomukasana)

- Forward fold from (Gomukasana)

- Hip opener series

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Sphynx pose (Salamba Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

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

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists from (Viparita Karani)

- 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

       Mindfulness meditation

       3 Oms

Tuesday, October 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Forward fold (Utanasana)

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- (Supta Padangusthasana) series, with strap and bolster

- (Abs) series

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani) variation

- (Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Thursday, October 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold 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)

- Child's pose (Balasana)

- Sun salutation (Surya Namaskar) Series C

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Dophin handstand (Ardha Pincha Mayurasana)

       5.  Handstand (Adho Mukha Vrksasana)

- Supported Shoulderstand (Salamba Sarvangasana) supported on chair,

   mat for hips, blankets for head

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

   or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms