Thursday, June 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Sukasana)

- Seated pose (Siddhasana)

- Shoulder shrugs from (Sukasana) or (Siddhasana)

- Side extensions from (Sukasana) or (Siddhasana)

- Side twists from (Sukasana) or (Siddhasana)

- (Supta Baddha Konasana) reclining pose

- (Supta Tadasana) reclining mountain pose

- (Supta Vrksasana) reclining tree pose

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Side twists from lying on back position

- (Supta Padangusthasana) series, with bolster and strap

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, June 25th class

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

   blocks for hips

- Pranayama breathing practice (Ujiya)

- 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)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Low lunge pose (Anjaneyasana) with blocks

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Pigeon pose (Aka Prada Rajakapotasana) with bolster

- Reclining side twists (Salamba Bharadvajasana) with bolster

- Corpse pose (Savasana)

- Closing Meditation

       1 Om

Thursday, June 20th class

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

   blocks for hips


- Pranayama breathing practice

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Supta Padangusthasana) series, with strap and block

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Sphynx pose (Salamba Bhujangasana)

- Low lunge pose (Anjaneyasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar)

- Side twists from lying on back position

- Corpse pose (Savasana)

- Closing Meditation

       1 Om

Thursday, June 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Forward fold from (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- 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)

- Sphynx pose (Salamba Bhujangasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- 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)

- (Supta Padangusthasana) series, with strap and rolled blanket for hip

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists (Salamba Bharadvajasana) with bolster, blanket for 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, June 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- 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)

- Boat pose (Paripuma Navasana)

- 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)

- Child’s pose (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- 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)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Reach arms overhead, stand up on toes

       3.  Pyramid pose (Parsvottanasana)

       4.  Legs up the wall (Viparita Karani)

       5.  Spread legs up the wall (Viparita Karani)

- Lying on back position, grab knees into chest, legs fall to the left, pause,

   grab knees into chest, legs fall to the right, pause, grab knees into chest

   (Twisting 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, January 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Seated side twists (Marichyasana)

- Cow face pose (Gomukasana)

- 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)

- Down dog (Adho Mukha Svanasana)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Arm extensions from (Tadasana) with strap

- 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)

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

   rolled blankets for hips  -or-

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters,

   blanket for shoulder / head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, June 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Seated side twists from (Janu Sirsasana)

- Forward fold from (Janu Sirsasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Seated side twists (Marichyasana)

- Bird dog pose (Parsva Balasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar)

- Chair pose (Utkatasana)

- 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

- (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