Thursday, January 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Poses with chair

       1.  Forward fold from (Sukasana)

       2.  Seated forward fold (Paschimottanasana)

       2.  One-legged forward fold (Janu Sirsasana)

       3.  Wide-legged forward fold (Upavistha Konasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Down dog (Adho Mukha Svanasana) with chair

       4.  Pyramid pose (Parsvottanasana)

       5.  Up dog (Urdhva Mukha Svanasana)

       6.  Down dog (Adho Mukha Svanasana)

- 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 - counting breaths

       3 Oms

Tuesday, January 23rd class

Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana) with arms overhead (Urdhva Hastasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- 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 (Twisting 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)

- Forward fold (Utanasana)

- 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)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Bridge pose (Setu Bandha Sarvangasana) supported on two blocks

- (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, January 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana) with arms reached

   overhead (Urdhva Hastasana)

- One-legged side twist (Janu Sirsasana) variation

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana) variation

- Cat / cow pose (Marjariasana / Bitalasana)

- 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 (Twisting pose)

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

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

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

   and lift 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, arms by side, inhale, sweep arms overhead, pause,

   exhale, lower arms to side (Vinyasa)

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

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III) variation

       4.  Pyramid pose (Parsvottanasana)

       5.  Standing backbend (Anuvittanasana)

       6.  Twisting Triangle (Parivrtta Trikonasana) variation,

            revolve upper torso only

       7.  Legs up the wall (Viparita Karani)

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

       9.  Side twists from (Viparita Karani) variation

     10.  Frog pose (Bhekasana)

- (Setu Bandha Sarvangasana) supported on cross bolsters  -or-  supported on

   one bolster, blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 16th 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)

- Boat pose (Paripuma Navasana) variation

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, inhale, right leg back to vertical position, pause,

   exhale, bring right leg towards chest, pause, inhale, left leg back to vertical

   position, pause, exhale, bright left leg towards chest (Vinyasa)

- 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 (Twisting 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 (Vinyasa)

- 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

- Side twists from (Viparita Karani) variation

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

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

   leg to floor, pause, raise left 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, January 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

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

   (Chest opener)

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

   (Chest opener)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

   hands and knees position

- Bridge pose (Setu Bandha Sarvangasana) without block and with block

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child’s pose (Balasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

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

   (Chest opener)

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

   (Chest opener)

- Lying on back position, arms at side, inhale, reach arms overhead,

   pause, exhale, arms at side (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child’s pose (Balasana)

- 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

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana)

       2.  Reach arms overhead, stand up on toes

       3.  Step back to right angle pose

       4.  Warrior 3 (Virabhadrasana III)

       5.  Pyramid pose (Parsvottanasana)

       6.  Tree pose (Vrksasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  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

- Happy baby pose (Ananda Balasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, January 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs 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)

- Seated pose (Dandasana)

- Boat pose (Paripuma Navasana) variation

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- 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)

- Table top pose (Ardha Purvottanasana)

- (Supta Padangusthasana) series, with block and strap

- Bridge pose (Setu Bandha Sarvangasana) without and with block

- Reclining side twists (Supta Matsyendrasana)

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

   rolled blankets for hips  -or-  supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

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

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

   hands and knees position

- Bird-dog pose (Chakorasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

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

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

   leg to vertical position, pause, grab knees into chest (Balancing pose)

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

   open legs to a straddle and reach arms overhead, pause, reach arms through

   legs, pause, arms overhead, legs to vertical, grab knees into chest (Abs)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child’s pose (Balasana)

- Standing poses

       1.  Star pose (Utthita Tadasana)

       2.  Triangle pose (Trikonasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- 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