Tuesday, February 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana) with bolster, blanket for head

- Poses with chair

       1.  Forward fold from (Sukasana)

       2.  Wide-legged forward fold (Upavistha Konasana)

       3.  Forward fold from (Baddha Konasana)

       4.  Supported Shoulderstand (Salamba Sarvangasana)

- Legs up the wall (Viparita Karani) with bolster

- 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, February 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- (Supta Padangusthasana) series, with block and strap

- Bridge pose (Setu Bandha Sarvangasana) with bolster, blanket for head

- Bridge pose (Setu Bandha Sarvangasana) with double bolster, blanket for head

- Legs up the wall (Viparita Karani) with two bolsters under hips

- (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, February 20th 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 Konsana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- 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

- Locust pose (Salabhasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Up dog (Urdhva Mukha Svanasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Balance on left foot, pause, balance on right foot

       2.  Tree pose (Vrksasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Frog pose (Bhekhasana)

       6.  Side twists from (Viparita Karani)

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

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

   floor, pause, lift right leg to vertical position, pause, grab knees into chest

- (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, February 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Reach arms overhead, stretch shoulders

       3.  Stretch back with ropes

       4.  Squat with ropes

       5.  Pyramid pose (Parsvottanasana)

       6.  Warrior 3 (Virabhadrasana III)

- Poses at the wall with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Pyramid pose (Parsvottanasana)

       4.  Twisting Triangle (Parivrtta Trikonasana)

       5.  Half moon pose (Ardha Chandrasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation


- Arm extensions from (Sukasana)


- Side extensions from (Sukasana)


- Side twists from (Sukasana)


- Forward fold from (Sukasana)


- Seated side twists (Marichyasana)


- Seated one-legged pose (Janu Sirsasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, February 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side 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, pause, hands and

   knees position (Twisting pose)

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

   pause, exhale, grab knees into chest (Abs)

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

   exhale, open legs into a straddle, pause, inhale, legs to vertical position, exhale,

   grab knees into chest (Abs)

- Happy baby / bug pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   shoulders and head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, February 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Table top pose (Ardha Purvottanasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

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

- 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 (Twisting pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Side twists from (Balasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Tree pose (Vrksasana)

       4.  Legs up the wall (Viparita Karani)

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

       6.  Side twists from (Viparita Karani) variation

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

   blanket for shoulders and head

- (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, February 6th class

- Corpse pose (Savasana)

- Pranayama breathing practice (Ujjiya breathing)

- Cat / cow pose (Marjariasana / Bitalasana), hands on blocks

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- Sun salutations (Series C) variation

- Low lunge pose (Anjaneyasana)


- Tree pose (Vrksasana)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Poses at the wall

       1.  Reclining side extensions with bolster and block

       2.  Reclining side twists (Salamba Bahardvajasana)

       3.  Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

Thursday, February 1st class

- Seated pose (Sukasana)

- Pranayama breathing practice (Ujjaya breathing)

- One-legged pose (Janu Sirsasana)

- Wide-legged pose (Upavistha Konasana)

- Side extensions from (Sukasana)


- Side twists from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Bird-dog pose (Chakorasana)

- Bridge pose (Setu Bandha Sarvangasana) with block, strap for thighs

- Reclining side twists (Salamba Bharadvajasana)

- (Supta Baddha Konasana) supported on bolster, block under end of bolster,

   rolled blankets for hips

- Corpse pose (Savasana)