Thursday, April 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- (Supta Baddha Konasana) variation, with bolster for back, one rolled blanket

   for shoulders, one block for head, one rolled blanket for knees

- Poses at the wall

       1.  Arms overhead, back to wall

       2.  Arms overhead, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Frog pose (Bhekasana)

       8.  (Supta Padangusthasana) with feet pressing into wall

       9.  Reclining side twists

     10.  Happy baby pose (Ananda Balasana)

     11.  Open legs into a straddle from (Ananda Balasana)

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

   bolster for legs

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths or follow body sensations

       3 Oms  

Tuesday, April 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

   pause, hands and knees position, lift and extend left arm and

   right leg, pause, hands and knees position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- (Supta Padangusthasana) series, with strap and bolster

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, April 16th class

- Opening Meditation

       Mindfulness meditation

- Poses at the wall

       1.  Stretch arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Pyramid pose (Parsottanasana)

- Standing poses

       1.  Triangle pose (Trikonasana) with block

       2.  Half moon pose (Ardha Chandrasana) with block

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Warrior 2 (Virabhadrasana II)

       5.  Reverse warrior pose (Viparita Virabhadrasana)

       6.  Pyramid pose (Parsvottanasana)

       7.  Tree pose (Vrksasana)

- (Supta Baddha Konasana) supported on two blocks

- (Setu Bandha Sarvangasana) supported on bolster, feet on blocks

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

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

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani)

- Cat / cow pose (Marjariasana / Bitalasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths

       3 Oms

Tuesday, April 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Seated side twists (Marchyasana)

- Table top pose (Ardha Purvottanasana)

- Lying on back position, knees into chest

- Cat / cow pose (Marjariasana / Bitalsana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child's pose (Balasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Standing pose (Tadasana)

       2.  Triangle pose (Trikonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Stretch back with ropes

- Pyramid pose (Parsvottanasana)

- Legs up the wall (Viparita Karani)

- Reclining side twists (Salamba Bharadvajasana) with bolster,

   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, April 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Seated side twists (Marchyasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Hip opener series

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

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

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

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Sun salutations (Surya Namaskar)

- Low lunge pose (Anjaneyasana)

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Forward fold (Utanasana)

       6.  Standing backbend (Anuvittasana)

       7.  Legs up the wall (Viparita Karani)

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

       9.  Side twists from (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana) with bolster

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, April 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Sphynx pose (Salamba Bhujangasana)

- Down dog (Adho Mukha Svanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Arms overhead, stand up on toes

       3.  One step back, stretch shoulders

       4.  Pyramid pose (Parsvottanasana)

       5.  Warrior 3 (Virabhadrasana III)

       6.  Triangle pose (Trikonasana)

       7.  Half moon pose (Ardha Chandrasana)

       8.  Twisting triangle pose (Parivrtta Trikonasana)

       9.  Wide-legged forward fold (Prasarita Padottanasana)
     10.  Legs up the wall (Viparita Karani)
     11.  Spread legs up the wall (Viparita Karani) variation
     12.  Side twists from legs up the wall (Viparita Karani)

- Sun salutations (Surya Namaskar) variation


- Shoulder stand (Salamba Sarvangasana) with chair, blankets for shoulders

- Seated wide-legged forward fold (Upavistha Konasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on blocks

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, April 2nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Side plank pose (Vashistasana)

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

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

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing backbend (Anuvittasana)

- Standing poses

       1. Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists

- Frog pose (Bhekasana)

- Twisting triangle pose (Parivritta Trikonasana) variation, revolve

   upper torso only

- Reach hands up the wall, stretch shoulders

- Warrior 3 (Virabhadrasana III)

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

   supported on block

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms