Wednesday, March 18th

Dear Students,

Just checking to let you know I’m hoping you’re figuring out a way to adjust to all this coronavirus stuff.  Although it is very stressful, remember that this too shall pass.  But it may be a while.

Meanwhile, handwashing and social distancing seems most important.  And of course eating well and getting enough sleep.  In the meantime, remember some yoga to help you to stay calm and flexible and strong, mind and body.

Some ideas:

- Stand and stretch and interclasp your hands and stretch.

- Lie down and stretch.

- Pull one knee into your chest and stretch, and then the other and stretch,
   and then hug both in.

- Child’s pose

- Cat’s breath

- Self foot and leg massage.

- Dolphin plank

- Gentle twists

- Tree pose

- Extend your arms and hug yourself on each side.  Hugs feel good!

- Legs up the wall

- Anything that feels good!

- Take a walk.

- MEDITATE for any amount of time.

- Count your breaths in and out to the count of three or four or five.

- Or follow your entire inhalation and pause, and then your entire exhalation
   and pause – all the way in, and all the way out.

- Listen to sounds.

- Feel your body sensations.

Take care of yourselves and those you love.  We’ll get through this, and we’ll be back together.

Namaste.  And love.

Thursday, March 12th 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)

- Child’s pose (Balasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

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

   supported on bolster, blanket for head, blocks or rolled blankets for hips

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, March 10th 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)

- Foot / calf massage from (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Side twists (Parsva Balasana)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Reach arms overhead, stand up on toes

       4.  Pyramid pose (Parsvottanasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Half moon pose (Ardha Chandrasana)

       7.  Triangle pose (Trikonasana)

       8.  Legs up the wall (Viparita Karani)

       9.  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, March 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana) with head resting on blocks

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Forward fold from (Dandasana) with head resting on blocks

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Side twists (Parsva Balasana)

- Child’s pose (Balasana)

- Sun salutations (Surya Namaskar) variation, from kneeling position

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Bow pose (Dhanurasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Dancers pose (Natarajasana)

       3.  Legs up the wall (Viparita Karani)

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

- Side twists from lying on back position

- (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, March 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Child’s pose (Balasana)

- Side twists (Parsva 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)

- Child’s pose (Balasana)

- Standing poses

       1.  Standing pose (Tadasana)

       2.  Sun salutations (Surya Namaskar) variation

       3.  Triangle pose (Trikonasana)

       4.  Warrior 2 (Virabhadrasana II)

- Poses at the wall 

       1.  Tree pose (Vrksasana)

       2.  Standing push-ups

       3.  Warrior 3 (Virabhadrasana III)

- Side twists from lying on back position

- (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