Tuesday, June 18th class

The practices of Yoga provide the means to bring out the best in each

practitioner.  This requires an understanding of a person's present
condition, personal potential, appropriate goals, and the means available.
Just as every person is different, these aspects will vary with each
individual.

Viniyoga is a comprehensive and authentic transmission of the teachings
of yoga including asana, pranayama, bandha, sound, chanting, meditation,
personal ritual, and study of texts.  Viniyoga is an ancient Sanskrit term
that implies differentiation, adaptation, and appropriate application.

Viniyoga refers to an approach to Yoga that adapts the various means and
methods of practice to the unique condition, needs and interests of each
individual – giving each practitioner the tools to individualize and actualize
the process of self-discovery and personal transformation.

Thursday, June 13th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side to side

- Seated pose (Dandasana)

- Cat / cow pose from (Baddha Konasana)

- Side twists from (Upavistha Konasana)

- Bridge pose (Setu Bandha Sarvangasana) with rolled blankets

- Down dog (Adho Mukha Svanasana)

- Low lunge pose (Anjaneyasana)

- Poses at the wall with ropes

       1.  Stretch back with ropes

       2.  Triangle pose (Trikonasana)

       3.  Reverse triangle pose (Parivrtta Trikonasana)

       4.  Forward fold (Utanasana)

- Bridge pose (Setu Bandha Sarvangasana) with double bolsters

- (Baddha Konasana) with double bolsters

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, June 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- (Baddha Konasana) rock side to side

- Cat / cow pose (Marjariasana)

- Dolphin pose (Makarasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Dolphin to dolphin plank (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog to plank pose (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Low lunge pose (Ashwa Sanchalanasana)

- Forward fold (Utanasana)

- Shoulder opener with strap

- (Supta Padangusthasana) series, with strap and bolster

- Bridge pose (Setu Bandha Sarvangasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, June 6th class

- Opening Meditation

       Mindfulness meditation - watching breath and body sensations

- Neck extensions from (Sukasana)

- (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Down dog (Adho Mukha Svanasana)

- Wide-legged forward fold (Prasarita Padottanasana)

- Sun salutation (Surya Namaskar)

- Sphynx pose (Salamba Bhujangasana)

- Poses at the wall with ropes:

       1.  Up dog / Down dog (Vinyasa)

       2.  Stretch back

       3.  Pyramid pose (Parsvottanasana)

- Pyramid pose (Parsvottanasana) with blocks

- Bridge pose (Setu Bandha Sarvangasana) with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms 

Tuesday, June 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose from (Sukasana)

- Side twists (Marichyasana)

- Sphynx pose (Salamba Bhunjangasana)

- Cobra pose (Bhujangasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended right angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- (Supta Padangusthasana) series, with strap and bolster

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variaiton

- (Supta Baddha Konasana) supported on bolster, blanket for head,
   strap for hips, blocks for hips (optional)

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, May 30th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side twists (Marichyasana)

- Seated pose (Dandasana)

- (Supta Baddha Konasana) variation, with two blocks, bolster and blanket

- (Supta Baddha Konasana) variation, with rolled blanket

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

- (Supta Baddha Konasana) with bolster, blanket for head, blocks for hips

- Pranayama breathing practice

- Legs up the wall (Viparita Karani) with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, May 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

- Seated one leg forward bend (Janu Sirsasana)

- Wide-legged forward fold (Upavistha Konasana)

- Seated pose (Virasana) with rolled blankets and block

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Cat / cow pose

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

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

- Wide-legged standing forward bend (Prasarita Padottanasana) with head

   resting on block

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

- Side twists with bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms