Thursday, September 27th class

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

       2.  Spread legs up the wall (Viparita Karani)

       3.  Reach arms overhead, stretch shoulders

       4.  One step back, stretch shoulders

       5.  Pyramid pose (Parsvottanasana)

       6.  Down dog (Adho Mukha Svanasana) with ropes

- Seated pose (Sukasana)

- Mindfulness meditation - counting breaths

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana) supported on

   bolster / blankets / blocks


- Poses with chair

       1.  Forward fold from (Sukasana)
       2.  Forward fold from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

- (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

Tuesday, September 25th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana) supported on bolster/blocks

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   strap for thighs, blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Pranayama breathing (Viloma)

       3 Oms

Thursday, September 20th 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)

- 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)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Twisting triangle (Parivrtta Trikonasana) variation, foot in chair,

             revolve upper torso

       3.  Pyramid pose (Parsvottanasana)

       4.  Forward fold (Utanasana)

       5.  Twisting triangle (Parivrtta Trikonasana)

       6.  Down dog (Adho Mukha Svanasana)

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

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

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

   (Balancing pose)

- Happy baby / bug 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

Tuesday, September 18th 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

- Calf / foot massage from (Baddha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Seated side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated pose (Dandasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Low lunge pose (Anjaneyasana)

- Lizard pose (Utthan Pristhasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Forward fold (Utanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

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

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

   to floor, pause, raise right leg to vertical position, 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, September 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana) with head resting on block

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Forward fold from (Janu Sirsasana) with head resting on block

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Seated side twists (Marichyasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation


- Standing poses

       1.  Triangle pose (Trikonasana)
       2.  Wide-legged forward fold (Prasarita Padottanasana)
       3.  Extended Side Angle pose (Utthita Parsvakonasana)
       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Bridge pose (Setu Bandha Sarvangasana) with one block under shoulder blades

   and one block under feet pressing into wall

- (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, September 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana) with block

- Side twists from (Sukasana) with block

- Forward fold from wide-legged pose (Upavistha Konasana)

- Side twists from one-legged pose (Janu Sirsasana)

- Seated pose (Virasana)

- Arm extensions from (Virasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Warrior 2 (Virabhadrasana II) from kneeling position with block

- Standing poses

       1.  Warrior 2 (Virabhadrasana II) with block

       2.  Wide-legged forward fold (Prasarita Padottanasana)

- 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 Padangusthasana) series, with strap and block

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

- 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

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

   rolled blankets for hips  -or-

- (Supta Padangusthasana) supported on tow blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, September 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- 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)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Tree pose (Vrksasana)

       4.  Dancer pose (Natarajasana)

       5.  Legs up the wall (Viparita Karani)

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

-  Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- (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, September 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana)

- 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.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Legs up the wall (Viparita Karani)

       4.  Spread legs up the wall (Viparita Karani)

       5.  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