Thursday, September 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Triangle pose (Utthita Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Twisting triangle pose (Parivrtta Trikonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

       6.  Dolphin-hands shoulder stretch

       7.  Frog pose (Bhekasana)

       8.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, September 16th class

- Opening Meditation

      Mindfulness meditation - counting breaths / follow body sensations

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Poses with chair

       1.  Seated wide-legged forward fold (Upavistha Konasana)

       2.  Seated one-legged forward fold (Janu Sirsasana)

       3.  Seated forward fold (Paschimottanasana)

       4.  Lying on back, rest legs in chair

       5.  (Baddha Konasana), feet in chair

       6.  Standing forward fold (Utanasana)

       7.  Standing wide-legged forward fold (Prasarita Padottanasana)

       8.  Pyramid pose (Parsvottanasana)

       9.  Seated side twists

- Down dog (Adho Mukha Svanasana) with ropes

- Bridge pose (Setu Bandha Sarvangasana) with bolster

- Bridge pose (Setu Bandha Sarvangasana) with cross bolsters

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, September 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths / follow body sensations

- Seated side twists (Marchiyasana)

- Seated forward fold (Paschimottanasana)

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

   lift and extend left arm and right leg, pause, lift and extend both arms

   and both legs (Balancing pose)

- Sphynx pose (Salamba Bhujangasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Down dog (Adho Mukha Svanasana)


- Stand up on knees, hands in namaste, inhale, sweep arms overhead,
   pause, exhale, sweep arms down into child's pose, pause (Vinyasa)


- Child's pose (Balasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach hands up the wall, stretch shoulders

       2.  One step back from wall, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III) variation

       5.  Standing backbend (Anuvittasana)

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Rolling Oms

Tuesday, September 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

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

   and extend left arm and right leg, pause, lift and extend both arms and

   both legs (Balancing pose)

- Sphynx pose (Salamba Bhujangasana)

- Cobra pose (Bhujangasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

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

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Stand up and balance on toes

       3.  One step back from wall, stretch shoulders

       4.  Another step back, stretch shoulders

       5.  Press back body into a right angle

       6.  Warrior 3 (Virabhadrasana III)
       7.  Standing backbend (Anuvittasana)

       8.  Legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) on cross bolsters

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, September 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Leg extension series from (Sukasana)

- Seated pose (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Side twists (Marchiyasana)

- 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)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog  / Plank pose (Vinyasa)

- Forward fold (Utanasana)

- Standing poses

       1.  Triangle pose (Utthita Trikonasana)

       2.  Wide-legge forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Bridge pose (Setu Bandha Sarvangasana) with bolster

- Bridge pose (Setu Bandha Sarvangasana) with cross bolsters

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms  

Tuesday, September 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)


- Seated side twists (Marichyasana)


- Cat / Cow pose (Majariasana / Bitalasana)

- Dedication to B.K.S. Iyengar

       1.  Tadasana

       2.  Utanasana

       3.  Adho Mukha Svanasana

       4.  Utthita Trikonasana

       5.  Adho Mukha Svanasana

       6.  Utanasana

       7.  Tadasana

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twist (Salamba Bharadvajasana) with bolster

- (Supta Baddha Konasana) supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, August 28th class

 Opening Meditation

       Mindfulness meditation

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

- (Supta Padangusthasana) with strap

- Seated pose (Dandasana)

- Head to knee pose (Janu Sirsasana)

- Seated forward fold (Paschimottanasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Poses at the wall

       1.  Triangle pose (Trikonasana) with block

       2.  Tree pose (Vrksasana)

       3.  Half moon pose (Ardha Chandrasana)

- Sun salutation (Surya Namaskar) variation

- Knees to chest pose (Apanasana)

- Reclining side twists

- Corpse pose (Savasana)

- Closing Meditation

       1 Om