Thursday, June 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Shoulder shrugs from (Sukasana)


- Seated wide-legged pose (Upavistha Konasana)

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

   (Chest opener)

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

   for hips

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Stretch back with ropes

       3.  Squat with ropes

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasansa)

       3.  Seated side twists

       4.  Down dog (Adho Mukha Svanasana)

- Legs up the wall (Viparita Karani)


- Spread legs up the wall (Viparita Karani) variation


- Side twists from (Viparita Karani) variation


- (Supta Padangusthasana) series, with bolster for hip, strap for feet

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms 

Tuesday, June 26th 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 wide-legged pose (Upavistha Konasana)


- Seated one-legged pose (Janu Sirsasana)


- Forward fold from (Janu Sirsasana)

- 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)


- Down dog (Adho Mukha Svanasana)

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

   strap for hips

- Reclining side twists (Salamba Baharadvajasana) with bolster,

   blanket for head

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

   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,

   pause, open legs into a straddle, pause, grab knees into chest (Balancing

   pose)

- Happy baby / bug pose (Ananda Balasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, June 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Wide-legged forward fold (Upavistha Konasana) supported on

   combination of bolster/blanket/blocks

- Corpse pose (Savasana) variation, with knees supported on bolster,

   rolled blanket for feet

- 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)

- Down dog / Plank 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)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Legs up the wall (Viparita Karani)

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

       4.  Side twists from (Viparita Karani) variation

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, June 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side twists from (Sukasana)

- Shoulder opener with strap

- Seated one-legged pose (Janu Sirsasana) with strap

- Side twists from (Janu Sirsasana) variation

- Boat pose (Paripuma Navasana) with strap


- Low lunge pose (Anjaneyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Triangle pose (Trikonasana)

       3.  Half moon pose (Ardha Chandrasana)

       4.  Forward fold (Utanasana)

       5.  Reach arms overhead, stand up on toes

       6.  Legs up the wall (Viparita Karani)

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

       8.  Frog pose (Bhekhasana)


- Sun salutations (Surya Namaskar) variation

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

   strap for hips, rolled blanket for feet

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, June 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- (Baddha Konasana) rock side-to-side

- Forward fold from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Triangle pose (Trikonasana)

       4.  Warrior 2 (Virabhadrasana II)

       5.  Extended side angle pose (Utthita Parsvakonasana)

       6.  Standing backbend (Anuvittanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Legs up the wall (Viparita Karani)

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

       4.  (Baddha Konasana) with feet on wall

       5.  Frog pose (Bhekasana)

       6.  Legs up the wall (Viparita Karani)

- Reclining side twists (Salamba Bahardvajasana)

- (Supta Konasana) supported on bolster/blankets/block

- Lying on back position, legs resting on blocks/bolster/blankets,

   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, June 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Boat pose (Paripuma Navasana)

- 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana)

- Lying on back position, grab knees into chest, legs in vertical position and reach

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

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

- Lying on back position, knees bent with feet on floor, legs fall to the left, pause,

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

   floor (Twisting pose)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

       2.  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, June 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Garland pose (Malasana)

- Sphynx pose (Salamba Bhujangasana)

- 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, lift and extend both arms and both legs, pause, lying on

   stomach position

- 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)

- Down dog (Adho Mukha Savanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- 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

- (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

Tuesday, June 5th 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)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Child’s pose (Balasana)

- Side twists from (Balasana)

- Dolphin plank pose (Makara Adho Mukha 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

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  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

- (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