Tuesday, November 19th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side twists from (Sukasana)

- Seated pose (Baddha Konasana) rock side to side

- Side twists (Marichyasana)

- Wide-legged forward fold (Upavistha Konasana)

- Sun salutations (Series A) modified

- Warrior 1 (Virabhadrasana I)

- Poses with the chair

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Twisting triangle (Parivrtta Trikonasana)

- Twisting triangle (Parivrtta Trikonasana) with blocks

- Wide legged forward bend (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, November 14th class

- Opening Meditation

       Mindfulness meditation

- Forward fold with side extensions from (Sukasana)

- Seated pose (Badda Konasana)

- Cat / cow pose from (Baddha Konasana)

- Bridge pose (Setu Bandha Sarvangasana) on rolled blanket

- (Supta Baddha Konasana) on rolled blanket

- Wide-legged forward fold (Upavistha Konasana)

- Revolved seated angle pose (Parivrtta Upavistha Konasana)

- (Supta Padangusthasana) series

- Bridge pose (Setu Bandha Sarvangasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Cat / cow pose from (Sukasana)

- (Supta Baddha Konasana) rock side-to-side

- Wide-legged forward fold (Upavistha Konasana)

- Cobra pose (Bhujangasana)

- Dolphin plank pose

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Boat pose (Vipareet Naukasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Chair pose (Utkatasana)

- Side twists from bent knees position, hands in namaste

- Poses at the wall

       1.  Camel pose (Ustrasana)

       2.  Lunge pose (Anjaneyasana) modified

       3.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with bolster

- Closing Meditation

       3 Ohms

Thursday, November 7th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjaryasana / Bitalasana)

- Sun salutations (Series A) modified

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Stand up on toes, stretch arms up the wall

       3.  One step back from wall, arms overhead, stretch shoulders

       4.  Pyramid pose (Parsvottanasana) with blocks

- Poses with ropes

       1.  Stretch back with ropes

       2.  Garland pose (Malasana)

       3.  Forward fold from seated position (Paschimottanasana)

       4.  Legs up the wall (Viparita Karani)

- Lying on back position, hug knees into chest, pull right leg into chest and

   extend left leg to floor, knees into chest, pull left leg into chest and extend

   right leg to floor

- Happy baby pose (Ananda Balasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, November 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Marjaryasana / Bitilasana)

- Lying flat on stomach, lift and extend right arm and left leg, back to center,

   lift and extend left arm and right leg, back to center, lift and extend both

   hands and both legs, back to center (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Up dog (Vinyasa)

- Child's pose (Balasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide legged forward fold (Prasarita Padottanasana)

       4.  Side twists from (Prasarita Padottanasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  One step back from wall, lift arms overhead, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III) prep, press hands into wall

       4.  Pyramid pose (Parsvottanasana)

       5.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) supported on rolled blanket

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

   blocks for hips

- (Supta Baddha Konasana) with feet supported on bolster/blanket

- Corpse pose (Savasana)

- Closing Meditation

       5 Rolling Ohms

Thursday, October 31st class

- Opening Meditation

       Mindfulness méditation - follow body sensations

- Neck extensions from (Sukasana)

- Child's pose (Balasana)

- Side extensions from (Balasana)

- Poses with chair

       1.  Forward fold, head resting on chair (Utanasana)

       2.  Wide-legged forward fold, head resting on chair (Prasarita

            Padottanasana)

- Poses at the ropes

       1.  Forward fold, head resting on chair (Utanasana)

       2.  Down dog, head resting on blankets (Adho Mukha Svanasana)

       3.  Stand up and balance on toes

       4.  Stretch back with ropes

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

   bolster under legs, strap for thighs

- (Supta Padangusthasana) series

- Side twists with bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana) with legs supported on bolster

- Closing Meditation

       3 Ohms

Tuesday, October 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Child's pose (Balasana)

- Side extensions from (Balasana)

- Poses at the wall

       1.  Raise arms overhead, stand up and balance on toes

       2.  Take one step back, stretch shoulders, forehead on wall

       3.  Take one step back, stretch shoulders

- Poses at the wall with chair

       1.  Forward fold, rest head on chair (Utanasana)

       2.  Down dog (Adho Mukha Svanasana)

       3.  Pyramid pose (Parsvottanasana)

       4.  Side twists from seated position
       5.  Forward fold from seated position

       6.  Down dog (Adho Mukha Svanasana)

       7.  Forward fold, rest head on chair (Utanasana)

- Down dog (Adho Mukha Svansana)

- Bridge pose (Setu Bandha Sarvangasana) supported on blocks

   bolster for head

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

   blocks for hips


- (Pranayama) breathing practice

- Corpse pose (Savasana)

- Closing Meditation

       5 Rolling Ohms