Tuesday, August 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended side-angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Standing backbend (Anuvittanasana)

       2.  Legs up the wall (Viparita Karani)

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

       4.  Bridge pose (Setu Bandha Sarvangasana) supported on bolster,

            feet pressing into wall

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, August 14th pose

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Seated pose (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Lying on stomach position, lift and extend right arm and left leg, lying on

   stomach position, lift and extend left arm and right leg, lying on stomach

   position, lift and extend both arms and both legs, lying on stomach position

   (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Pigeon pose (Eka Pada Rajakapotasana)

- Warrior 1 (Virabhadrasana I)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Reach arms overhead, stand up on toes

       3.  One step back from wall, stretch shoulders

       4.  Warrior 3 (Virabhadrasana III)

       5.  Warrior 3 (Virabhadrasana III) variation, lift leg to side

       6.  Extended side-angle pose (Utthita Parsvakonasana) with knee and

             back resting on wall

       7.  Legs up the wall (Viparita Karani)

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

       9.  Bridge pose (Setu Bandha Sarvangasana) supported on bolster, feet

             pressing into wall

- (Supta Baddha Konasana) with feet supported on bolster

- Cross legs on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, August 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, lift and extend right arm and left leg, hands

   and knees position, lift and extend left arm and right leg, hands and

   knees position (Balancing pose)

- Pigeon pose (Eka Pada Rajakapotasana)

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

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

- Forward fold (Utanasana) with blocks

- Wide-legged forward fold (Prasarita Padottanasana) with blocks

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottonasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Shoulder stretch with ropes

       6.  Standing backbend (Anuvittasana)

       7.  Legs up the wall (Viparita Karani)

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

- 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 Oms

Thursday, August 7th class

- Opening Meditation

       Mindfulness meditation - follow body sensations

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Side twists (Marichyasana) variation

- Extended side angle pose (Utthita Parsvakonasana) variation,

   from kneeling position

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana) with blocks

       4.  Wide-legged forward fold (Prasarita Padottanasana)

       5.  Forward fold (Utanasana)

       6.  Legs up the wall (Viparita Karani)

       6.  (Supta Tadasana)

       7.  Knees to chest pose (Apanasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, August 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

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

- Lying on back position, arms overhead, legs to vertical, shuffle legs, then

   cross legs (Abs)

- Bridge pose (Setu Bandha Sarvangasana)

- Wide-legged forward fold (Prasarita Padottanasana)

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended right angle (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 Oms

Thursday, July 31st class

- Opening Meditation

       Mindfulness meditation - guided full-body meditation

- Cat / cow pose (Marjariasana / Bitalasana)

- 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) supported in ropes, block for head

- Down dog (Adho Mukha Svanasana) with hands pressing into wall

- Hands up the wall, balance on toes, take one step back, stretch shoulders,

   step back again and press body into a right angle


- Tree pose (Vrksasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Supported forward fold (Utanasana) with chair

- Bridge pose (Setu Bandha Sarvangasana) supported on two blocks

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

   block for feet

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, July 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Side twists from (Sukasana)

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

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

- Child's pose (Balasana) with bolster, blanket behind knees

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Bridge pose (Setu Bandha Sarvangasana) supported on blankets

- Poses at the wall

       1.  Stretch back with ropes

       2.  Legs up the wall (Viparita Karani)

       3.  Bridge pose (Setu Bandha Sarvangasana) on bolster,

            feet on bolster/blanket

- Lying on back position, knees into chest, extend right leg to floor,

   knees into chest, extend left leg to floor

- Side twists on cross bolsters (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms