Tuesday, August 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- (Supta Baddha Konasana) supported on blocks

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Cat / cow pose (Marjaraiasana / Bitalasana)

- Child's pose (Balasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on blocks

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- 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

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, August 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Calf / foot massage

- Side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- 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)

- Child's pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani)

- Frog pose (Bhekasana)

- Poses with chair

       1.  Forward fold from (Baddha Konasana)

       2.  Forward fold from (Upavistha Konasana)

       3.  Forward fold from (Janu Sirsasana)

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

   grab knees into chest, extend left leg to floor, pause, grab knees into chest

   (Balancing pose)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, August 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Poses at the wall with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Up dog (Urdhva Mukha Svanasana)

       3.  Down dog / Up dog (Vinyasa)

       4.  Seated side twists

       5.  Standing side twists

       6.  Pyramid pose (Parsvottanasana)

       7.  Half moon pose (Ardha Chandrasana)

       8.  Seated forward fold (Utanasana)

       9.  Legs up the wall (Viparita Karani)

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

     11.  Frog pose (Bhekasana)

- Lying on back position, grab knees into chest, lower right leg to floor and

   raise left leg to vertical position, pause, grab knees into chest, lower left

   leg and raise right leg to vertical position, pause, grab knees into chest

   (Balancing pose)

- (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

Thursday, August 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Seated one-legged pose (Janu Sirasana)

- Side extensions from (Janu Sirsasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, lift legs to vertical position, lower right leg to floor,

   raise right leg to vertical position, lower left leg to floor, raise left leg to

   vertical position (Abs)

- (Supta Padangusthasana) series, with strap

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Half moon pose (Ardha Chandrasana)

       6.  Forward fold (Utanasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Side twists from (Viparita Karani)

- (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, August 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated one-legged forward fold (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Table top pose (Ardha Purvottanasana)

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

   and raise arms overhead, pause, exhale, open legs into a straddle, inhale, legs

   to vertical position, exhale, grab knees into chest (Abs)

- Lying on back position, legs to vertical position, lower left leg to floor, raise left

   leg to vertical position, lower right leg to floor, raise right leg to vertical position

   (Abs)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

       7.  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

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, August 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Virasana)

- Arm / shoulder stretches from (Virasana)

- Seated pose (Dandasana)

- Poses at the ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Tree pose (Vrksasana) in the ropes

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with hands at the wall

       2.  Down dog (Adho Mukha Svanasana) with feet at the wall

       3.  Legs up the wall (Viparita Karani)

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

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

   blanket for shoulders

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, August 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Wide-angle seated forward fold (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- 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)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin pose (Makarasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Standing pose (Dandasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Side twists from (Viparita Karani)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, August 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Boat pose (Paripuma Navasana)

- Cow face pose (Gomukasana)

- Side twists from (Gomukasana)

- 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)

- 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

- 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)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsvottanasana) with blocks

       3.  Legs up the wall (Viparita Karani)

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

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

   raise right leg to vertical position, pause, grab knees into chest, extend right

   leg to floor, pause, raise left leg to vertical position, pause, grab knees into

   chest (Balancing pose)

- 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, August 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- One-legged forward fold (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- 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, Plank pose, Up dog (Vinyasa)

- 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)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani)

       5.  Side twists from (Viparita Karani)

       6.  Lying on back position, feet pressing into wall, grab right knee into

            chest, lift left leg to vertical position, pause, feet pressing into wall,

            grab left knee into chest, lift right leg to vertical position, pause, feet

            pressing into wall

- (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