Thursday, April 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)


- Neck extensions from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana) with chair

- Child’s pose (Balasana) supported on bolster/blankets

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

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

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

- Seated pose (Virasana)

- Reclining hero pose (Supta Virasana) supported on bolster/blankets

- Seated pose (Dandasana)

- Legs up the wall (Viparita Karani) supported on bolster/s

- Spread legs up the wall (Viparita Karani) variation


- (Supta Baddha Konasana) with feet supported on bolster

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

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

   to floor, pause, raise left leg to vertical position, pause, grab knees onto chest

   (Balancing pose)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, April 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- 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, twist torso, pause,

   hands and knees position (Twisting pose)

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

   (Chest opener)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Stretch back with ropes

       5.  Squat with ropes

       6.  Legs up the wall (Viparita Karani)

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

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

   rolled blankets for hips

- 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)

- Lying on back position, bent knees position, let legs fall to left, pause, bent knees

   position, let legs fall to right, pause, bent knees position (Twisting pose)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, April 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)


- Neck 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 pose, arms reaching overhead (Urdhva Hastasana) variation

- Seated wide-legged pose (Upavistha Konasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Stand up on knees, hands in namaste, inhale, sweep arms overhead,
   pause, exhale, sweep arms down into child's pose (Vinyasa)


- Child's pose (Balasana)


- 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.  Pyramid pose (Parsvottanasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Pyramid pose (Parsvottanasana)

       3.  Twisting triangle (Parivrtta Trikonasana) variation,

            revolve upper torso only

       4.  Seated side twists

       5.  Seated forward fold (Utanasana) variation

       6.  Lying on back position, legs resting in seat of chair

- (Supta Padangusthasana) series, with strap and bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, April 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- One-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

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

   (Chest opener)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Arms overhead, stand up on toes

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 2 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Side twists from (Viparita Karani) variation

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

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

   blanket for shoulders, strap for thighs

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, April 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- One-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Wide-legged pose (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- 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 (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsvottanasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Side twists from (Viparita Karani) variation

       6.  Frog pose (Bhekasana)

- (Supta Padangusthasana) series, with bolster and strap

- (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, April 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Table top pose (Purvottanasana)

- Low lunge pose (Anjaneyasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- 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)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Legs up the wall (Viparita Karani)

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

       6.  Side twists from (Viparita Karani) variation

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

- 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)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, April 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- (Padangusthasana) variation

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Warrior 3 (Virabhadrasana III)

       3.  Legs up the wall (Viparita Karani)

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

- 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