Thursday, April 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- 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)

- (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.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, blanket for

   head and shoulders

- (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, April 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Seated side twists (Marichyasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- (Supta Padangusthasana) series, with bolster and strap

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Warrior 3 (Virabhadrasana III)

       4.  Forward fold (Utanasana)

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

   (Chest opener)

- Reclining side twists (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, April 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated pose (Dandasana)

- Calf / foot massage from (Dandasana)

- Boat pose (Paripuma Navasana)

- Child's pose (Balasana)

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

   and raise legs to vertical position, pause, exhale, open legs into a straddle,

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

- Lying on back position, inhale, arms overhead and legs to open straddle,

   pause, exhale, reach arms between legs, pause, inhale, lying on back

   position (Abs)

- Bridge pose (Setu Bandha Sarvangasana)

- Sphynx pose (Salamba Bhujangasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Forward fold (Utanasana)

- 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.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

- 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, April 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Seated side twists (Marichyasana)

- (Baddha Konasana) with feet supported on blankets

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha 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)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into child's pose (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- (Supta Baddha Konasana) supported on two blocks

- Standing pose (Dandasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Seated pose (Dandasana) with ropes

       4.  One-legged seated pose (Janu Sirsasana) with ropes

       5.  Wide-legged seated pose (Upavistha Konasana) with ropes

       6.  Legs up the wall (Viparita Karani)

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

       8.  Side twists from (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, April 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Forward fold from (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Side twists from (Balasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead,

   pause, exhale, sweep arms down into child's pose (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Triangle pose (Trikonasana)

       4.  Twisting triangle pose (Parivrtta Trikonasana)

       5.  Down dog (Adho Mukha Svanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani) variation

- 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)

- Happy baby pose (Ananda Balasana)

- (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, April 6th class

Opening Meditation

       Mindfulness meditation - counting breaths

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- Forward fold 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)

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

   position (Balancing pose)

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

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

   hands and knees position (Balancing pose)

- Standing pose (Tadasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Triangle pose (Trikonasana)

       4.  Pyramid pose (Parsvottanasana)

       5.  Twisting triangle pose (Parivrtta Trikonasana)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Side twists from (Viparita Karani) variation

     10.  Reclining standing pose (Supta Tadasana)

     11.  Happy baby pose (Ananda Balasana)

- 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)

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

   rolled blankets for hips

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

   blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, April 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Cow face pose (Gomukasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Stand up on toes, reach arms overhead

       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)

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

   grab knees into chest, extend right leg to floor, 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