Tuesday, October 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Half lotus pose (Ardha Padmasana)

- Side twists from (Ardha Padmasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Lying on back position, grab knees into chest, inhale, raise legs into a vertical

   position and sweep arms overhead, pause, exhale, open legs into a straddle,

   inhale, legs to vertical position, exhale, arms down and grab knees into chest,

   (Abs)

- Happy baby pose (Ananda Balasana)

- Sphynx pose (Salamba Bhuhangasana)

- Lying on stomach position, arms overhead, stretch left hand and right foot, then

   stretch right hand and left foot (Balancing pose)

- Bow pose (Dhanurasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Stretch hands up the wall, stand up on toes

       4.  Hands up the wall, one step back, stretch shoulders

       5.  Pyramid pose (Parsvottanasana)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Standing backbend (Anuvittasana)

       8.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

       Rolling Ohms

Thursday, October 17th class

- Opening Meditation

       Mindfulness meditation - follow breath in oval-shaped motion, breath rising

       up the front body on inhale, releasing down the back body on exhale

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

- Hands and knees position, raise and extend right leg and left hand, pause, back

   to center, raise and extend left leg and right hand, pause (Balancing pose)

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

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

- Down dog (Adho Mukha Svanasana)

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

- Warrior 1 (Virabhadrasana I)

- Poses at the wall with ropes

       1.  Warrior 1 (Virabhadrasana I)

       2.  Stretch back with ropes

       3.  Pyramid pose (Parsvottanasana)

       4.  Tree pose (Vrksasana)

       5.  Standing backbend (Anyvittasana)

       6.  Legs up the wall (Viparita Karani)

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

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

      

Thursday, October 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths and following body sensations

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Cobbler pose (Supta Baddha Konasana)

- Cat / cow pose (Marjariasana Bitilasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Triangle pose (Trikonasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Stretch hands up the wall

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Sitting pose with legs extended, inhale, sweep arms overhead, pause, exhale,

   sweep arms down into a right-side twist, pause, inhale, sweep arms overhead,

   pause, exhale, sweep arms down into a left-side twist (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Side plank pose (Vasisthasana)

- Cat / cow pose (Marjariasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, October 3rd class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Sitting poses with chair

       1.  Wide-legged forward fold (Upavistha Konasana)

       2.  Head to knee pose (Janu Sirsasana)

       3.  Seated forward bend (Paschimottanasana)

       4.  Forward fold from (Baddha Konasana)

- Standing poses with chair

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Half moon pose (Ardha Chandransana)

       4.  Twisting triangle pose (Parivrtta Trikonasana)

- Seated poses with chair

       1.  Side twists

       2.  Forward fold (Utanasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Frog pose (Bhekasana)

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, October 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Cat / cow pose from (Sukasana)

- Seated pose (Dandasana)

- Wide legged forward fold (Upavistha Konasana)

- Boat pose (Paripuma Navasana) series

- Cat / cow pose (Marjariasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Poses at the wall

       1.  Down dog / plank pose (Vinyasa)

       2.  Hands up the wall / stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Twisting triangle (Parivrtta Trikonasana) variation,

            revolve upper torso only

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side-angle pose (Utthita Parsvakonasana)

       4.  Wide legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- 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, September 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana)

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

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

- Side twists with bolster (Salamba Bharadvajasana)

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

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on two blocks

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

- (Supta Baddha Konasana) lying on floor, feet on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms