Tuesday, February 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Lying on back position, knees bent, knees touching, blankets for torso

- Legs up the wall (Viparita Karani) with blankets for torso

- Down dog (Adho Mukha Svanasana) with chair, head resting on bolster/blanket

- Pyramid pose (Parsvottanasana) with chair, head resting on bolster/blanket 

- Child's pose (Balasana) supported on bolster, two blocks supporting bolster

- Sphynx pose (Salamba Bhujangasana)

- Locust pose (Salabhasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Seated side twists with chair

- Seated forward fold with chair

- Seated forward fold on block, head resting in chair

- Bridge pose (Setu Bandha Sarvangasana) without block, then with block

- Lying on back position, feet resting in chair, blankets for torso

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

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

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

   (Balancing pose)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, February 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Chest opener with rolled blanket

- Spine opener with rolled blanket

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Pyramid pose (Parsvottanasana)

- Poses with chair

       1.  Standing forward fold (Utanasana)

       2.  Down dog (Adho Mukha Svanasana)

       3.  Seated side twists with block

       4.  Seated forward fold (Utanasana) variation

       5.  Seated forward bend (Paschimottanasana)

       6.  One-legged forward fold (Janu Sirsasana)

       7.  Wide-legged forward fold (Upavistha Konasana)

       8.  Lying on back position, legs resting in chair

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

   strap for thighs

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, February 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Sphynx pose (Salamba Bhujangasana)

- Low lunge pose (Anjaneyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Reach arms overhead, stretch shoulders

       4.  Warrior 3 (Virabhadrasana III)

       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)

- Child's pose (Balasana) supported on blocks/bolster

- (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, February 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Sphynx pose (Salamba Bhujangasana)

- Lying on stomach position, lift and extend right arm and left leg, pause, lying

   on stomach position, lift and extend left arm and right leg, lying on stomach

   position (Balancing pose)

- Lying on stomach position, lift and extend both arms and both legs, pause, lying

   on stomach position (Balancing pose)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Triangle pose (Trikonasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  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

   (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, February 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Side extensions from (Sukasana)

- Seated one-legged side twists

- Side twists (Marichyasana)

- Seated wide-legged forward fold (Upavistha 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)

- Lying on stomach position, lift and extend right arm and left leg, pause, lying on

   stomach position, lift and extend left arm and right leg, pause, lying on stomach

   position (Balancing pose)

- 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

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasasna III)

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Side twists from (Viparita Karani)

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

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

   right 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

Thursday, February 9th class

- Opening Meditation 

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- One-legged forward fold (Janu Sirsasana)

- One-legged side twists (Janu Sirsasana) variation

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

   and lift legs to vertical position, 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, shuffle legs from vertical

   position to hovering above floor (Abs)

- Bridge pose (Setu Bandha Sarvangasana) series, with block

- (Supta Baddha Konasana) supported on blocks

- 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)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Warrior 3 (Virabhadrasana III)

       3.  Pyramid pose (Parsvottanasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Reach arms through spread legs (Abs)

       7.  Frog pose (Bhekasana)

       8.  Side twists from (Viparita Karani)

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, February 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated forward fold (Paschimottanasana)

- Seated wide-legged forward fold (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 lift arm and right leg, pause, hands and

   knees position (Balancing pose)

- 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)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Happy baby pose (Ananda Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (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)

       5.  Side extensions from (Prasarita Padottanasana)

- Reclining side twists (Salamba Bharadvajasana)

- (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, February 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Poses with chair

       1.  Forward fold (Utanasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Down dog (Adho Mukha Svanasana)

       4.  Pyramid pose (Parsvottanasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Stretch back with ropes

       5.  Squat with ropes

- Poses with chair

       1.  Forward fold from (Baddha Konasana)

       2.  Seated forward fold (Paschimottanasana)

       3.  Lying on back position, legs resting in chair

- (Supta Padangusthasana) series, with bolster and strap

- (Supta Baddha Konasana) with feet resting on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms