Thursday, August 31st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

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

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

- (Supta Padangusthasana) series, with bolster and strap

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Lying on stomach position, raise right leg to side, pause, lying on stomach

   position, raise left leg to side, pause, lying on stomach position (Balancing

   pose)

- Lying on back position, grab knees into chest, raise legs to vertical position,

   pause, grab knees into chest (Vinyasa)

- Happy baby pose (Ananda Balasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, August 29th 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

- Foot / calf massage from (Baddha Konasana)

- Seated side twists (Marichyasana)

- Seated one-legged pose (Janu Sirsasana)

- 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)

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

- Reclining side twists (Salamba Bharadvajasana)

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

   blanket for 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

Thursday, August 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated side twists (Marichyasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Boat pose (Paripuma Navasana)

- 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)

- Up dog (Urdhva Mukha Svanasana)

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

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

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

   floor, raise right leg to vertical position, 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

Tuesday, August 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side twists from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)


- Cow face pose (Gomukhasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Seated side twists from (Janu Sirsasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Forward fold (Utanasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- 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, August 17th 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)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Pigeon pose (Eka Pada Rajakapotasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (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

Tuesday, August 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions 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)

- Child’s pose (Balasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

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

   lift left heel to ceiling, pause, grab knees into chest, extend left leg to floor, bend

   and left right heel to ceiling, pause, grab knees into chest

- (Supta Padangusthasana) series, with strap

- Lying on back position, knees bent with feet on floor, let legs fall to the right,

   pause, knees bent with feet on floor, let legs fall to the left, pause, knees bent

   with feet on floor

- Happy baby pose (Ananda Balasana)

- Sun salutations (Surya Namaskar) variation

- Wide-legged forward fold (Prasarita Padottanasana)

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

   rolled blankets for hips

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

   head and shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, August 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- One-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- Lying on back position, grab knees into chest, pause, legs to vertical position,

   pause, open legs to a straddle, pause, lift torso and reach arms through open

   legs, pause, lying on back position, grab knees into chest (Abs)

- Lying on back position, raise both legs to vertical position, pause, lower right leg

   to floor, pause, raise right leg to vertical position, lower left leg to floor, pause,

   raise left leg to vertical position (Abs)

- Happy baby pose (Ananda Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Up dog (Urdhva Mukha Svanasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Side extensions from (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.  Tree pose (Vrksasana)

       2.  Legs up the wall (Viparita Karani)

       3.  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

Thursday, August 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- 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, pause, exhale, grab knees into chest

   (Vinyasa)

- (Supta Padangusthasana) series, with strap

- Bridge pose (Setu Bandha Sarvangasana) with block

- Happy baby pose (Ananda Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Reach arms overhead, stand up on toes

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

- Lying on side position, bolster under side, feet aligned, reach arms overhead

- Lying on stomach position, bolster under chest, feet aligned, cross arms,

   rest head on arms

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, legs and

   feet supported on 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

Tuesday, August 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Foot / calf massage from (Baddha Konasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Lying on back position, grab knees into chest, inhale, lift legs to vertical

   position and sweep arms overhead, pause, exhale, open legs into a

   straddle, pause, inhale, legs to vertical position, exhale, grab knees

   into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Dolphin plank pose (Makara Adho Much Svanasana)

- Down 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

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Reach arms overhead, stand up on toes

       3.  One step back, stretch shoulders

       4.  Pyramid pose (Parsvottanasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Legs up the wall (Viparita Karani)

       7.  Legs up the wall (Viparita Karani) variation

       8.  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