Thursday, August 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- (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,

   raise right 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)

- Bridge pose (Setu Bandha Sarvangasana) series, supported on block

- Side twists from lying on back position

- Happy baby / bug pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvagasana) with bolster(s), strap for thighs,

   blanket for shoulders

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

- Reclining side twists (Salamba Bharadvajasana) with bolster, blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, August 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

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

   Rolled blankets for hips

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

   blanket for shoulders

- Reclining side twists (Salamba Bharadvajasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani)

- 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

Thursday, August 22nd 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)

- Seated side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- 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)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Reach arms overhead, stand up on toes

       4.  Legs up the wall (Viparita Karani)

       5.  Spread legs up the wall (Viparita Karani)

       6.  Frog pose (Bhekasana)

       7.  Reclining mountain pose (Supta Tadasana)

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

   blocks or rolled blankets for hips

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

   blanket for shoulders

- Seated wide-legged pose (Upavistha Konasana) resting head on

   bolster/blocks/blankets

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, August 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 wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Thread the needle pose (Parsva Balasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Up dog pose (Urdhva Mukha Svanasana)

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

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

   right leg to vertical position, pause, grab knees into chest, repeat on other side

- Lying on back position, arms overhead (Supta Tadasana) variation

- Happy baby, bug pose (Ananda Balasana)

- Lying on back position, soles of feet together (Supta Baddha Konasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths

       3 Oms

Thursday, August 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Side twists (Parsva Balasana)

- Child’s pose (Balasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana) variation

       4.  One-legged twisting pose (Parivrtta Trikonasana) variation

       5.  Seated side twists

       6.  Seated forward fold (Utanasana) variation

       7.  Down dog (Adho Mukha Svanasana)

       8.  Forward fold (Utanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, August 13th class

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasna)

       3.  Warrior 3 (Virabhadrasana III)

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirasana)

- Seated side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- 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)

- Child’s pose (Balasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

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

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, August 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Boat pose (Paripuma Navasana) variation

- Seated side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Parsva Balasana)

- Child’s pose (Balasana)


- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- (Supta Padangusthasana) series, with bolster and strap

- Bridge pose (Setu Bandha Sarvangasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- 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  -or-

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, August 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Thread the needle pose (Parsva Balasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Warrior 3 (Virabhadrasana III)

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

   rolled blankets for hips

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms