Thursday, July 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- 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)

- (Supta Padangusthasana) series, with strap

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated side twists

       3.  Seated forward fold (Utanasana) variation

       4.  Down dog (Adho Mukha Svanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, July 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana) with head resting on block

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

   (Shoulder opener)

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

   (Chest opener)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana) with head resting on block

- Dolphin plank pose (Utthita Chaturanga Dandasana)

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

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

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

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Reach arms overhead, stand up on toes

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani) with hips supported on bolster,

            blankets under torso and head

       6.  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)

- (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

Thursday, July 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Boat pose (Paripuma Navasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- 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)

- Child’s pose (Balasana)

- 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)

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

       6.  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)

- (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, July 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Balasana / Bitalasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- 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)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged pose (Prasarita Padottanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Bhekasana)

       4.  Side twists from (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, July 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana)

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin plank pose (Utthita Chaturanga Dandasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- 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)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, hands under back for support, grab knees into chest,

   inhale, raise legs to vertical position, pause, exhale, grab knees into chest

   (Balancing pose)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Pyramid pose (Parsvottanasana)

       4.  Forward fold (Utanasana)

       5.  Tree pose (Vrksasana)

       6.  Legs up the wall (Viparita Karani)

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

- 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

Tuesday, July 11th. class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Foot / calf massage from (Baddha Konasana)

- Boat pose (Paripuma Navasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, lift and extend right arm snd 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)

- Locust pose (Salabhasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- 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) variation

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

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

   to floor, pause, 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, July 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Revolved head-to-knee pose (Parivrtta Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- 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 (Vinyasa)

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

   to vertical position, lower left leg to floor, legs to vertical position (Abs)

- 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, hands and

   knees position (Balancing pose)

- Locust pose (Salabhasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Tree pose (Vrksasana)

       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) variation

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

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

   to floor, pause, 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