Tuesday, January 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists (Marchyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Lying on back position, pull knees into chest, inhale, sweep arms overhead

   and lift legs to vertical position, pause, open legs into a straddle, exhale, lift

   back off floor and reach arms through legs, pause, inhale, arms overhead

   and legs to vertical position, pause, exhale, pull knees into chest (Vinyasa)

- Side twists from lying on back position, arms extended to the side, knees bent


- Standing pose (Tadasana)


- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Stand up on toes, stretch hands up the wall

       4.  One step back from wall, stretch shoulders

       5.  Pyramid pose (Parsvottasana)

       6.  Standing backbend (Anuvittasana)

       7.  Forward fold (Utanasana)

       8.  Legs up the wall (Viparita Karani)

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

     10.  (Baddha Konasana) with feet on wall

     11.  Lying on back position, knees bent, side twists

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations
       3 Oms

Thursday, January 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths and follow body sensations

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Stand up on knees, inhale, sweep arms overhead, pause, exhale, sweep arms

   down into child's pose, pause (Vinyasa)

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

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

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

   (Balancing pose)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Low lunge pose (Anjaneyasana)

- Extended side angle pose (Utthita Parsvakonasana)

- Warrior 2 (Virabhadrasana II)

- Forward fold (Utanasana)

- Shoulder opener with strap

- Poses at the wall

       1.  Camel pose (Ustrasana)

       2.  Legs up the wall (Viparita Karani)

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

       4.  Side twists from lying on back position

- Lying on back position, lift legs to vertical position, pause, open legs into a

   straddle, pause, legs to vertical position, lift torso and reach through open

   legs, lying on back position

- Happy baby pose (Ananda Balasana)

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

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, January 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Sphynx pose (Salamba Bhujangasana)

- 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)

- Child's pose (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)

- 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.  Reach arms overhead, stretch shoulders

       2.  One step back from wall, 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

- Bridge pose (Setu Bandha Sarvangasana) with bolster

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, December 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- 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, hands and knees

   position (Balancing pose)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Down dog (Adho Mukha Svanasana)

       4.  Forward fold (Utanasana) with upper back on wall
       5.  Legs up the wall (Viparita Karani)
       6.  Spread legs up the wall (Viparita Karani) variation

- Hero pose (Virasana)

- Reclining hero pose (Supta Virasana)

- Seated pose (Dandasana)

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

   strap for thighs

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, December 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Virasana)

- Arm extensions from (Virasana)

- Seated pose (Dandasana)

- Seated wide-legged forward fold (Upavistha Konasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes, block for head

       2.  Forward fold (Utanasana) with ropes

       3.  Tree pose (Vrksasana) with and without ropes

       4.  Arms overhead, stretch arms overhead

       5.  One step back from wall, stretch shoulders

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

       8.  Legs up the wall (Viparita Karani)

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

     10.  Side twists from (Viparita Karani)

     11.  Frog pose (Bhekasana)

- 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, December 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths and/or follow body sensations

                                               and/or follow sounds

- Seated pose (Dandasana)

- Hip opener series

- Side twists (Marchyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Plank pose (Vinyasa)


- (Vashistasana)

- Child's pose (Balasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists with bolster (Salamba Bharadvajasana)

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

   blocks or blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, December 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Virasana)

- Arm stretches from (Virasana)

- Down dog (Adho Mukha Svanasana)

- 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)

- Hands and knees position, Child's pose (Vinyasa)

- Child's pose, Down dog (Vinyasa)

- Down dog, Plank pose (Vinyasa)

- Down dog, Up dog (Vinyasa)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- Sun salutation (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Dancer's pose (Natarajasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Stretch hands up the wall, balance on toes

       5.  Pyramid pose (Parsvottanasana) with hands pressing into wall

       6.  Legs up the wall (Viparita Karani)

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

       8.  Reach between spread legs and touch wall (Abs)

       9.  Side twists with legs bent up the wall

     10.  Frog pose (Bhekasana)

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms