Tuesday, September 17th class

- Opening Meditation

       Mindfulness meditation -  counting breaths

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Seated pose (Virasana)

- Arm extensions from (Virasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

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

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

- Standing poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Forward fold (Utanasana)

       4.  Stretch hands up wall, stand up on toes, one step back, stretch shoulders,

            another step back into a right angle

       5.  Warrior 3 (Virabhadrasana III)

       6.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso only

       7.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- (Supta Baddha Konasana) with feet supported on bolster

- (Supta Sukhasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

Thursday, September 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Down dog / Plank pose (Vinyasa)

- Stretch hands up the wall, stand up on toes, one step back and stretch

   shoulders, another step back into a right angle

- Twisting triangle pose (Parivrtta Trikonasana)

- Pyramid pose (Parsvottonasana)

- Tree pose (Vrksasana)

- Standing back bend

- Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, September 10th class

- (Pranayama) breathing practice

- Forward bend from standing on knees position

- Low lunge pose (Anjaneyasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Sun salutations, modified

- Side extensions from (Tadasana)

- Chair pose (Utkatasana)

- Triangle pose (Trikonasana) variation

- Warrior 2 (Virabhadrasana II)

- Extended side angle pose (Utthita Parsvakonasana)

- Stand up on toes, lift arms overhead (Balancing pose)

- Side twists from lying on back position

- Lying on back position, hug knees into chest, inhale, sweep arms overhead and

   raise feet to vertical position, pause, exhale, hug knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Seated position (Sukasana)

- Corpse pose (Savasana)

- Closing Meditation

"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 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."  —American Viniyoga Institute © 2011

Thursday, September 5th class

- (Pranayama) breathing practice

- Side twists from seated position

- Forward bend from standing on knees position (Vinyasa)

- Childs pose (Balasana)

- Side twists from lying on back position

- Lying on back position, grab knees into chest, inhale, sweep arms overhead and

   raise feet to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Sun salutations, modified

- Triangle pose (Trikonasana)

- Stand up on toes, lift arms overhead (Balancing pose)

- Low lunge pose (Anjaneyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Seated pose (Sukasana)

- Corpse pose (Savasana)

"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 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."  —American Viniyoga Institute © 2011

Tuesday, September 3rd class

- Opening Meditation

       3 Ohms

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Seated One Leg Forward Bend (Janu Sirsasana)

- Down dog (Adho Mukha Svanasana)

- Sun salutations (Series C)

- Handstand (Adho Mukha Vrksasana)

- Dolphin pose / Forearm down dog / Headstand prep

- Standing poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Half moon pose (Ardha Chandrasana)

       4.  Twisting triangle pose (Parivrtta Trikonasana)

       5.  Legs up the wall (Viparita Karani)

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

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

   blocks for hips

-  Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana)

- Childs pose (Balasana) supported by blankets

- Seated pose (Virasana) supported on rolled blankets

- Arm extensions from (Virasana)

- Reclining Hero pose (Supta Virasana) supported on bolsters,

   blankets for head


- Down dog (Adho Mukha Svanasana)


- Wide-legged forward bend (Prasarita Padattonasana) with head
   supported on bolsters/blanket or block

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

   feet resting on block

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

- Spread legs up the wall (Viparita Karani) variation

- Shoulderstand (Salamba Sarvangasana) supported on chair,

   blankets for shoulders and head

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Down dog (Adho Mukha Svanasana) with head supported on

   bolster/blankets

- Forward fold (Utanasana) with head supported on crossed arms on

   seat of chair

- Down dog (Adho Mukha Svanasana) with ropes, head supported on

   bolster/blankets

- Down dog (Adho Mukha Svanasana) with two chairs, hands supported

   on chair, head supported on blanket

- Legs up the wall (Viparita Karani)

- Spread legged standing forward fold (Prasarita Padatonasana) with head

   supported on blocks/bolster/blanket

- Stretch hands up wall, balance on toes, then one step back with head resting

   on wall, then step back into a right angle with hands pressing into wall

- Side twists with chair

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

   head, bolster/blankets for feet

- Side twists with bolster

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms