Thursday, January 14th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Seated pose (Dandasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- 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 / Up dog (Vinyasa)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Up dog (Urdhva Mukha Svanasana)

       3.  Down dog / Up dog (Vinyasa)

       4.  Pyramid pose (Parvottanasana)

       5.  Seated side twists

       6.  Down dog (Adho Mukha Svanasana)

       7.  Standing side twists, one foot on seat of chair

       8.  Lying on back position, legs resting on seat of chair

- Lying on back position, grab knees into chest, extend one leg to floor,

   grab knees into chest, extend other let to floor, grab knees into chest

- Legs to vertical position, open legs into a straddle, legs to vertical positon

- (Supta Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, January 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)


- Seated side twists from (Sukasana)

- Seated pose (Baddha Konasana)

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated 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 left arm and right leg, hands

   and knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Poses at the wall

       1.  Pyramid pose (Parsvottanasana)

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, January 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- 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)

- Extended side angle pose, with grab (Utthita Parsvakonasana), variation

   from kneeling position

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Standing poses

       1.  Standing pose (Tadasana)

       2.  Jump to spread legs position

       3.  Extended side angle pose (Utthita Parsvakonasana) with grab

       4.  Wide-legged forward fold (Prasarita Padottanasana)

       5.  Side twists from (Prasarita Padottanasana)

- Tree pose (Vrksasana)


- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Bridge pose (Setu Bandha Sarvangasana) with block, raise legs

   to vertical position

- Shoulderstand (Salamba Sarvangasana) with chair, mat for chair,

   blankets for shoulders

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation
       3 Oms

Tuesday, January 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Baddha Konasana) rock side-to-side

- Side stretches from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Calf / foot massage

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- 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

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms