Tuesday, April 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)


- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Seated forward fold from (Sukasana) supported on bolster/blanket/blocks

- 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)

- Reclining side twists (Salamba Bharadvajasana)

- Legs up the wall (Viparita Karani)

- 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, April 25th 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,

   feet extended to floor (Chest opener)

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

   feet extended to floor (Chest opener)

- Cat / cow pose (Marjariasana / Bitalasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Padangusthasana) series, with strap and blankets

- Reclining side twists (Salamba Bharadvajasana)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, April 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana) with blocks

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- 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)

- 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)

- 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.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Legs up the wall (Viparita Karani)

       4.  Spread legs up the wall (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

   (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, April 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana) with blocks

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated side twists

       3.  Seated forward fold (Utanasana) variation

       4.  Down dog (Adho Mukha Svanasana)

- 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)

- Happy baby / bug pose (Ananda Balasana)

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

   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, April 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana) with blocks

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Forward fold from (Janu Sirsasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Sphynx pose (Salamba Bhujangasana)

- Lying on stomach position, arms extended overhead, raise left arm

   and right leg, pause, lying on stomach position, raise right arm and

   left leg, pause, lying on stomach position, raise both arms and both

   legs, pause, lying on stomach position (Balancing pose)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani)

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

       6.  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, grab knees into chest

   (Balancing pose)

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

   rolled blankets for hips  -or-

- (Setu Bandha Sarvangasana) supported on cross bolsters, blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, April 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Lying on stomach position, reach and extend right arm and left leg, pause,

   lying on stomach position, reach and extend left arm and right leg, pause,

   lying on stomach position (Chakorasana) variation

- Low lunge pose (Anjaneyasana) with blocks

- Down dog (Adho Mukha Svanasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Standing backbend (Anuvittanasana)

       5.  Tree pose (Vrksasana)

       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, blocks or

   rolled blankets for hips  -or-

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, April 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated pose (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)

- Child’s pose (Balasana)

- 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.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

       6.  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, April 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- 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)

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Twisting triangle pose (Parivrtta Trikonasana)

- 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, April 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Arm extensions from (Dandasana)

- Foot / calf massage from (Dandasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

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

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

- 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, 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)

- Bridge pose (Setu Bandha Sarvangasana) with block

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Tree pose (Vrksasana)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms