Thursday, October 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Poses with chair

       1.  Forward fold from (Sukasana)

       2.  (Baddha Konasana) rock side-to-side

       3.  Forward fold from (Baddha Konasana)

       4.  One-legged forward fold (Janu Sirsasana)

       5.  One-legged side twists from (Janu Sirsasana)

       6.  Wide-legged forward fold (Upavistha Konasana)

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

- Child's pose (Balasana) supported on bolster

- 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

Tuesday, October 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

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

- Lying on back position, rolled blanket under spine, blanket for head

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Child's pose (Balasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Standing forward fold (Utanasana) with arms crossed on chair

       3.  Seated side twists

       4.  Seated forward fold


- Poses at the wall

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

Thursday, October 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Seated side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Child's pose (Balasana)

- Camel pose (Ustrasana)

- Shoulderstand (Salamba Sarvangasana) supported on chair,

   blankets for head

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

   strap and rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, October 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Supta Padangusthasana) series, with strap

- Happy baby pose (Ananda Balasana)

- Reclining side twist (Natrajasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Hands and knees position, reach right arm under left arm, twist torso, hands

   and knees position, reach left arm under right leg, twist torso, hands and

   knees position

- 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 - follow body sensations

       3 Oms

Thursday, October 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dow dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Bound side angle pose (Baddha Utthita Parsvakonasana)

       5.  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)

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

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

   legs to vertical position, pause, open legs into a straddle, pause, legs

   to vertical position, 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

Tuesday, October 4th class

- (Pranayama) breathing practice

- Side twists from seated position

- Forward bend from standing on knees position (Vinyasa)

- Childs pose (Balasana)

- Side twists from lying on back position

- Lying on back position, grab knees into chest, inhale, sweep arms overhead / 

   raise feet to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Sun salutations, modified

- Triangle pose (Trikonasana)

- Stand up on toes, lift arms overhead (Balancing pose)

- Low lunge pose (Anjaneyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Seated pose (Sukasana)

- Corpse pose (Savasana)