Thursday, November 30th class

Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Poses with chair

       1.  Forward fold from (Upavistha Konasana)

       2.  Forward fold from (Janu Sirsasana)

       3.  Forward fold from (Baddha Konasana)

       4.  Lying on back position, feet resting in seat of chair

       

- Poses with chair at the wall

       1.  Warrior 3 (Virabhadrasana III)

       2.  Down dog (Adho Mukha Svanasana)

       3.  Standing forward fold (Utanasana)

       4.  Half moon pose (Ardha Chandrasana)

       5.  Seated forward fold (Utanasana)

- Lying on back position, grab knees into chest

- Happy baby / bug pose (Ananda Balasana)

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, November 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- 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

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

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

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Legs up the wall (Viparita Karani)

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

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

   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, November 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Lying on back position, hands on stomach with fingers touching, inhale,

   belly raises and fingers part, pause, exhale, belly lowers and fingers

   touch (Pranayama breathing)

- (Supta Padangusthasana) series, with strap

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

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani) with bolster

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, November 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukhasana)

- Arm extensions from (Sukhasana)

- Side twists from (Sukhasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twist (Marichyasana)

- 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)

- Bird dog pose (Chakorasana)

- 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)

- Side extensions from (Tadasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvattonasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

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

   rolled blankets for hips   -or-

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

   shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, November 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukhasana)

- Side twists from (Sukhasana)

- Forward fold from (Sukhasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated side twists (Marichyasana)

- Table top pose (Ardha Purvottanasana)

- Cat / cow pose (Majariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Standing pose (Dandasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Balance on one leg, then balance on the other leg

       3.  Pyramid pose (Parsvottanasana)

       4.  Tree pose (Vrksasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Legs up the wall (Viparita Karani)

       7.  Legs up the wall (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, November 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukhasana)

- Side twists from (Sukhasana)

- Garland pose (Malasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated one-legged side twist (Upavistha Konasana) variation

- Seated wide-legged pose (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child’s pose (Balasana)

- 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)

- 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

       4.  Frog pose (Bhekasana)

- (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, November 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child’s pose (Balasana)

- Left foot on block, raise right foot from floor, pause, then right foot on block,

   raise left foot from floor, pause (Balancing pose)

- Sun salutations (Surya Namaskar) variation

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- 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, November 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)


- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- (Baddha Konasana) rock side-to-side

- Foot massage from (Baddha Konasana)

- Boat pose (Paripuma Navasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Side Plank pose (Vasisthasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani)

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

   blanket for shoulders

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

   blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms