Tuesday, December 27, 2016

Tuesday, December 27th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Side extensions from (Sukasana)


- Side twists from (Sukasana)


- Forward fold from (Sukasana)


- Sun salutations (Surya Namaskar) variation


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Up dog (Urdhva Mukha Svanasana)


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


- Boat pose (Paripuma Navasana) with strap


- (Supta Baddha Konasana) supported on blocks


- Bridge pose (Setu Bandha Sarvangasana) supported on block


- Leg 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 bolsters,
   straps for thighs and calves


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Thursday, December 22, 2016

Thursday, December 22nd class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Side extensions from (Sukasana)


- Side twists from (Sukasana)


- (Baddha Konasana) rock side-to-side


- Calf / foot massage from (Baddha Konasana)


- Side twists from (Baddha Konasana)


- Seated wide-legged forward fold (Upavistha Konasana)


- Garland pose (Malasana)


- Crow pose (Bakasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Up dog (Urdhva Mukha Svanasana)


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


- Standing pose (Tadasana)


- Sun salutations (Surya Namaskar) variation


- Poses at the wall

       1.  Pyramid pose (Parsvottanasana)
       2.  Reach arms overhead, stretch shoulders
       3.  Standing backbend (Anuvittanasana)
       4.  Legs up the wall (Viparita Karani)
       5.  Spread legs up the wall (Viparita Karani) variation
       6.  Side twists from (Viparita Karani)


- Reclining side twists (Salamba Bharadvajasana)


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Tuesday, December 20, 2016

Tuesday, December 20th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Side twists from (Sukasana)


- (Baddha Konasana) rock side-to-side


- Calf / foot massage from (Baddha Konasana)


- Side twists from (Baddha Konasana)


- Cat / cow pose from (Baddha Konasana)


- Hip opener series


- Low lunge pose (Anjaneyasana)


- 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)


- Standing pose (Tadasana)


- Side extensions from (Tadasana)


- Sun salutations (Surya Namaskar) variation


- Forward fold (Utanasana)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Down dog / Plank pose (Vinyasa)


- Dolphin plank pose (Makara Adho Mukha Svanasana)


- Legs up the wall (Viparita Karani)


- Spread legs up the wall (Viparita Karani) variation


- Side twists from (Viparita Karani)


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


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


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Thursday, December 15, 2016

Thursday, December 15th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Neck extensions from (Sukasana)


- Side twists from (Sukasana)


- Side extensions from (Sukasana)


- (Baddha Konasana) rock side-to-side


- Calf / foot massage from (Baddha Konasana)


- Cat / cow pose from (Baddha Konasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Down dog / Plank pose (Vinyasa)


- Poses with the ropes

       1.  Down dog (Adho Mukha Svanasana)
       2.  Forward fold (Utanasana)
       3.  Pyramid pose (Parsvottanasana)
       4.  Twisting triangle (Parivrtta Trikonasana)
       5.  Legs up the wall (Viparita Karani)
       6.  Spread legs up the wall (Viparita Karani) variation
       7.  Side twists from (Viparita Karani)
       8.  Frog pose (Bhekasana)


- Lying on back position, knees into chest, extend right leg to floor, lift left leg
   to vertical position, pause, grab knees into chest, extend left leg to floor, lift
   right leg to vertical position, pause, grab knees into chest (Balancing pose)


- Happy baby pose (Ananda Balasana)


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation
       3 Oms

Tuesday, December 13, 2016

Tuesday, December 13th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Side extensions from (Sukasana)


- Side twists from (Sukasana)


- Seated pose (Baddha Konsana) rock side-to-side


- Calf / foot massage from (Baddha Konasana)


- Cat / cow pose from (Baddha Konasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)


- 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)


- Sun salutations (Surya Namaskar) variation


- Standing poses

       1.  Triangle pose (Trikonasana)
       2.  Warrior 2 (Virabhadrasana II)
       3.  Extended side angle pose (Utthita Parsvakonasana)
       4.  Wide-legged forward fold (Prasarita Padottanasana)
       5.  Tree pose (Vrksasana)
       6.  Pyramid pose (Parsvottanasana)


- Legs up the wall (Viparita Karani)


- Spread legs up the wall (Viparita Karani) variation


- (Baddha Konasana) with feet resting on bolster


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Thursday, December 8, 2016

Thursday, December 8th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- 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 (Vinyasa)


- Standing pose (Tadasana)


- Forward fold (Utanasana)


- Sun salutations (Surya Namaskar) variation


- Half moon pose (Ardha Chandrasana) at the wall


- Warrior 1 (Virabhadrasana I)


- High lunge, crescent variation


- Twisting triangle pose (Parivrtta Trikonasana)


- Twisting half moon pose (Parivrtta Trikonasana)


- Legs up the wall (Viparita Karani)


- Spread legs up the wall (Viparita Karani) variation


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


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Tuesday, December 6, 2016

Tuesday, December 6th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Arm extensions from (Sukasana)


- Side extensions from (Sukasana)


- Side twists from (Sukasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,
   exhale, sweep arms down into chid's pose (Vinyasa)


- Child's pose (Balasana)


- Side extensions from (Balasana)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Down dog / Plank pose (Vinyasa)


- Boat pose (Paripuma Navasana) variation


- Bridge pose (Setu Bandha Sarvangasana)


- Lying on back position, grab knees into chest, inhale, lift legs to vertical
   position and sweep arms overhead, pause, exhale, open legs into a
   straddle, pause, inhale, legs to vertical, exhale, grab knees into chest 
   Vinyasa)


- Lying on back position, inhale, legs to vertical position, exhale, lower right leg
   to floor, inhale, right leg to vertical position, exhale, lower left leg to floor, inhale,
   left leg to vertical position (Abs)


- Lying on back position, inhale, arms overhead and open legs into a straddle,
   exhale, reach hands through legs, pause, inhale, reach arms overhead, exhale,
   grab knees into chest (Abs)


- Poses at the wall

       1.  Warrior 3 (Virabhadrasana III)
       2.  Warrior 3 (Virabhadrasana III) variation, lift one leg behind torso, pause,
            lift other leg behind torso
       3.  Warrior 3 (Virabhadrasana III) variation, lift one leg to the side, pause,
            lift other leg to the side
       4.  Legs up the wall (Viparita Karani)
       5.  Spread legs up the wall (Viparita Karani) variation
       6.  Spread legs up the wall (Viparita Karani) variation, lift head and shoulders
            and touch wall between legs
       7.  Side twists from (Viparita Karani)
       8.  Frog pose (Bhekasana)


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


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


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Thursday, December 1, 2016

Thursday, December 1st class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Neck extensions from (Sukasana)


- Side twists from (Sukasana)


- (Baddha Konasana) rock side-to-side


- Calf / foot massage from (Baddha Konasana)


- Cat / cow pose from (Baddha Konasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)


- 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 (Utthita Chaturanga Dandasana)


- Up dog (Urdhva Mukha Svanasana)


- Down dog / Up dog (Vinyasa)


- Sun salutations (Surya Namaskar) variation


- Forward fold (Utanasana)


- High lunge, crescent variation (Virabhadrasana I)


- Poses at the wall

       1.  Legs up the wall (Viparita Karani)
       2.  Spread legs up the wall (Viparita Karani) variation
       3.  Spread legs up the wall, arms overhead, hands through
             legs to touch wall, reach fingers up wall
       4.  Frog pose (Bhekasana)


- Bridge pose (Setu Bandha Sarvangasana)


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


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Tuesday, November 29, 2016

Tuesday, November 29th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Side extensions from (Sukasana)


- Side twists from (Sukasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)


- Down dog / Child's pose (Vinyasa)


- Lying on back position, rolled blanket under chest (Chest opener)


- Lying on back position, rolled blanket under chest, side twists with legs


- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) supported with ropes
            and with hands on chair
       2.  Stretch back with ropes


- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)
       2.  Seated forward fold (Utanasana) variation
       3.  Standing side twists with foot on chair
       4.  Lying on back position, feet resting on seat of chair
       5.  Wide-legged forward fold (Upavistha Konasana)


- Bridge pose (Setu Bandha Sarvangasana) supported on block


- Bridge pose (Setu Bandha Sarvangasana) supported on bolster,
   legs bound with strap


- (Supta Baddha Konasana) with feet supported on bolster


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Friday, November 25, 2016

Thursday, November 24th class


- Opening Meditation

       3 Oms
       Invocation to Patanjali



- Seated pose (Sukasana)


- Forward fold from (Sukasana)


- Down dog (Adho Mukha Svanasana)


- Cobra pose (Bhujangasana)


- Up dog (Urdhva Mukha Svanasana)


- Standing pose (Tadasana)


- Forward fold (Utanasana)


- Tree pose (Vrksasana)


- High Lunge, Crescent Variation pose


- Triangle pose (Trikonasana)


- Warrior 2 (Virabhadrasana II)


- Extended side angle pose (Utthita Parsvakonasana)


- Chair pose (Utkatasana)


- Poses with chair

       1.  Standing side twists (Marichyasana) with one foot on chair
       2.  Seated side twists (Marichyasana) with hand on block
       3.  Backbend
       4.  Shoulderstand (Sarvangasana)


- Corpse pose (Savasana)



- Closing Meditation

       1 Om

Tuesday, November 22, 2016

Tuesday, November 22nd class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Side extensions from (Sukasana)


- Forward fold from (Sukasana)


- Lying on back position, rolled blanket under chest, blanket for head,
   legs extended


- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)
       2.  Forward fold (Utanasana)
       3.  Seated side twists
       4.  Seated forward fold (Utanasana) variation
       5.  Down dog (Ahdo Muhka Svanasana)


- (Supta Virasana) supported on bolsters, blanket for head


- Bridge pose (Setu Bandha Sarvangasana) supported on bolster


- Reclining side twists (Salamba Bharadvajasana)


- (Supta Baddha Konasana) with feet supported on bolster


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Thursday, November 17, 2016

Thursday, November 17th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Side extensions from (Sukasana)


- Side twists from (Sukasana)


- Forward fold from (Sukasana)


- Foot / calf massage from (Baddha Konasana)


- (Baddha Konsana) rock side-to-side


- Forward fold from (Baddha Konasana)


- Seated pose (Dandasana)


- Seated side twists (Marichyasana)


- Cat / cow pose (Marjariasna / 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 right arm under left shoulder, twist torso,
   pause, hands and knees position, reach left arm under right shoulder, twist
   torso, pause, hands and knees position


- Cobra pose (Bhujangasana)


- Down dog (Adho Mukha Svanasana)


- Plank pose (Utthita Chaturanga Dandasana)


- Up dog (Urdhva Mukha Svanasana)


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


- Forward fold (Utanasana)


- Standing pose (Tadasana)


- Sun salutations (Surya Namaskar)


- Side extensions from (Tadasana)


- Poses at the wall

       1.  Reach arms overhead, stretch shoulders
       2.  Warrior 3 (Virabhadrasana III)
       3.  Forward fold (Utanasana)


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


- Corpse pose (Savasana)



- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Tuesday, November 15, 2016

Tuesday, November 15th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Neck extensions from (Sukasana)


- (Baddha Konasana) rock side-to-side


- Calf / foot massage from (Baddha Konasana)


- Forward fold from (Baddha Konasana)


- Cat / cow pose from (Baddha Konasana)


- Garland pose (Malasana)


- Crow pose (Bakasana)


- Seated pose (Dandasana)


- Side twists (Marichyasana)


- 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 (Utthita Chaturanga Dandasana)


- Up dog (Urdhva Mukha Svanasana)


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


- Dolphin Plank pose (Makara Adho Mukha Svanasana)


- Lying on back position, grab knees into chest, extend right leg to floor and left
   leg to vertical, pause, grab knees into chest, extend left leg to floor and right
   leg to vertical, pause, grab knees into chest, open legs into a straddle, pause,
   grab knees into chest (Balancing pose)


- Bridge pose (Setu Bandha Sarvangasana)


- Poses at the wall

       1.  Reach arms overhead, stand up on toes
       2.  One step back, stretch shoulders
       3.  Warrior 3 (Virabhadrasana III)
       4.  Forward fold (Utanasana)


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


- Corpse pose (Savasana)



- Closing Meditation

      Mindfulness meditation - follow body sensations
      3 Oms