Thursday, January 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Cat / cow pose (Marjariasana / Bitalasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Stretch back with ropes

       4.  Squat with ropes

       5.  Legs up the wall (Viparita Karani)

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

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Seated forward fold (Utanasana)

       4.  Seated side twists

       5.  Seated wide legged forward fold (Upavistha Konasana)

       6.  Seated forward fold from (Baddha Konasana)

       7.  Seated forward fold (Paschimottanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists from (Baddha Konasana)

- One-legged forward fold (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- 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)

- Down dog / Plank pose (Vinyasa)

- Low lunge (Anjaneyasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Pyramid pose (Parsvottanasana)

       5.  Standing backbend (Anuvittasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  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, January 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (Supta Baddha Konasana) supported on blocks

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

   pause, lift left leg to vertical position, pause, grab knees into chest, extend

   left leg to floor, pause, lift right leg to vertical position, pause, grab knees

   into chest (Balancing pose)

- Bridge pose (Setu Bandha Sarvangasana)

- 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)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Garland pose (Malasana)

- 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 cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Boat pose (Paripuma Navasana)

- 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)

- Garland pose (Malasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Legs up the wall (Viparita Karani)

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

       4.  Side twists from (Viparita Karani)

       5.  Frog pose (Bhekasana)

- (Supta Padangusthasana) series, with bolster and strap

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

  

Thursday, January 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Bridge pose (Setu Bandha Sarvangasana) supported on bolster,

            block for feet

       4.  Warrior 3 (Virabhadrasana III)

       5.  Pyramid pose (Parsvottanasana)

       6.  Twisting triangle (Parivrtta Trikonasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Side twists from (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- 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)

- 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 to a straddle, pause, legs to vertical

   position, grab knees into chest

- Happy baby pose (Ananda Balasana)

- (Supta Baddha Konasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, January 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Side twists (Marichyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- 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)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Dancer pose (Natarajasana)

       6.  Wide-legged forward fold (Prasarita Padottanasana)

       7.  (Supta Padangusthasana) series, with strap

       8.  Legs up the wall (Viparita Karani)

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

     10.  Reclining side twists

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

   rolled blankets or strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

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

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

- (Supta Padangusthasana) series

- Happy baby pose (Ananda Balasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Utthita Pasrvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Pyramid pose (Parsvottanasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

   blocks or rolled blankets for hips

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms