Tuesday, November 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

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

   (Chest opener)

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

   (Chest opener)

- Reclining side twists (Salamba Bharadvajasana) supported on bolster,

   blanket for head

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

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

   strap for shins, blanket for shoulders

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani)

- (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

Thursday, November 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

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

   rolled blankets for hips


- Reclining Side Twists (Salamba Bharadvajasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

- (Supta Padangusthasana) series, with strap and bolster

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

   blanket for shoulders, blankets for feet

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, November 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Bird dog pose (Chakorasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation

- Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- 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)

- (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, November 14th class

- Poses at the wall

       1.  Stretch back with ropes

       2.  Reach arms overhead, stand up on toes

       3.  Down dog (Adho Mukha Svanasana) with ropes

       4.  Forward fold (Utanasana) with ropes

       5.  Down dog / Forward fold (Vinyasa) with ropes

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated pose (Dandasana)

- Cat / cow pose (Marjaraisana / Bitalasana)

- Sphynx pose (Salamba Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

       2.  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

Tuesday, November 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Hands and knees position, make circles with hips

- Up dog (Urdhva Mukha Svanasana) modified

- Bird dog pose (Chakorasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

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

- Child’s pose (Balasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani)

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths

       3 Oms

Thursday, November 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konsana)

- (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)

- 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)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  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

- Lying on back position, grab knees into chest, left shin on right thigh,

   grab right thigh, pause, lift left leg to vertical position, pause, grab knees

   into chest, right shin to left leg, grab left thigh, pause, lift right leg to

   vertical position, 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, November 5th 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

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Twisting pose (Parsva Balasana)

- Bridge pose (Setu Bandha Sarvangasana) without and with block

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Reach arms overhead, stand up on toes

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani)

       5.  Spread legs up the wall (Viparita Karani)

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms