Tuesday, August 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Child's pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)


- Forward fold (Utanasana)


- Sun salutations (Surya Namaskar) variation

- 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

- Lying on back position, side twists (Jathara Parivartaranasana)

- (Supta Baddha Konasana) with bolster, blanket for head,

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, August 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Garland pose (Malasana)

- Boat pose (Paripurna Navasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Hands and knees position, inhale, sweep arms overhead, pause,

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

- Bridge pose (Setu Bandha Sarvangasana) with block

- Lying on back position, leg extensions and side twists

- Thread the needle pose (Parsva Balasana)

- Poses at the wall

       1.  Stretch arms overhead, stand up on toes

       2.  One step back from wall, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani)

       5.  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

Tuesday, August 11th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Side extensions from (Sukasana)

- Down dog (Adho Mukha Svanasana)

- Child's pose (Balasana)

- Dolphin pose (Makarasana)

- Standing pose (Tadasana)

- Chair pose (Utkatasana)

- Sun salutations (Surya Namaskar) variation

- 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)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

- (Supta Padangusthasana) series, with bolster and strap

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, August 6th class

- Opening Meditation

       Mindfulness méditation - counting breaths

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Cat / cow pose from (Baddha Konasana)

- Poses with chair

       1.  Forward fold from (Sukasana)

       2.  Forward fold from (Baddha Konasana)

       3.  One-legged forward fold (Janu Sirsasana)

       4.  Wide-legged forward fold (Upavistha Konasana)

       5.  Forward fold (Paschimottanasana)

       6.  Down dog (Ahdo Mukha Svanasana)

       7.  Wide-legged forward fold (Prasarita Padottanasana)

       8.  Seated forward fold (Utanasana) variation

- Bridge pose (Setu Bandha Sarvangasana) with blocks

- Lying on back position, grab knees into chest, inhale, extend legs to

   vertical position and sweep arms overhead, pause, exhale, open legs

   into a straddle, pause, inhale, legs to vertical position, pause, exhale,

   grab knees into chest (Vinyasa)

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana) with cross bolsters

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, August 4th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated 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 (Uttihita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Legs up the wall (Viparita Karani)

       4.  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 or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, July 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Hip opener series

- Seated side twists (Marchyasana)

- 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)

- Poses at the wall

       1.  Arms overhead, stand up on toes

       2.  Stretch back with ropes

       3.  Down dog (Adho Mukha Svanasana) with ropes

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

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

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Seated side twists

       3.  Pyramid pose (Parsvottanasana)

       4.  Seated forward fold (Utanasana) variation

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

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, July 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Arm extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)


- Down dog (Adho Mukha Svanasana)


- Sun salutations (Surya Namaskar) variation

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

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

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back from wall, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Bridge pose (Setu Bandha Sarvangasana)

       5.  Bridge pose (Setu Bandha Sarvangasana) with blocks on

             sacrum and feet

       6.  Reclining mountain pose (Supta Tadasana)

       7.  Leg extensions from (Supta Tadasana)

       8.  Happy baby pose (Ananda Balasana)

       9.  Reclining cross legged pose (Supta Sukhasana)

- (Supta Baddha Konasana) with bolster, blanket for head, blocks or

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms