Thursday, January 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Cat / cow pose (Marjarisasana / Bitalasana)

- Child’s pose (Balasana) supported on bolster, block under bolster,

   blanket for head

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

   strap for thighs, blanket for shoulders

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on bolster, block under bolster,

   blanket for head, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Seated side twists from (Janu Sirsasana)

- Seated pose (Dandasana)

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

   blanket for shoulders

- Reclining side twists (Salamba Bharadvajasana)

- Legs up the wall (Viparita Karani) supported on bolster, blanket for head

- Spread legs up the wall (Viparita Karani)

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

   grab knees into chest, extend left leg to floor, pause, grab knees into chest

   (Balancing pose)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, January 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Sphynx pose (Salamba Bhujangasana)

- Up dog pose (Urdhva Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Up dog / Down dog (Vinyasa)

- Cat / cow pose (Marjariasana / Bitalasana)

- Childs pose (Balasana)

- Dolphin Plank pose (Utthita Chaturanga Dandasana)

- Standing pose (Tadasana)

- Poses at the wall

       1.  Pyramid pose (Parsvottanasana)

       2.  Warrior 3 (Virabhadrasana III)

       3.  Twisting Triangle (Parivrtta Trikonasana) revolve upper torso only

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Frog pose (Bhekasana)

- Lying on back position, grab knees into chest, extend left leg to floor, pause,

   grab knees into chest, extend right leg to floor, pause, grab knees into chest

   (Balancing pose)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation 

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Seated one-legged pose (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Side twists from hands and knees position (Parsva Balasana)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- 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

- Bridge pose (Setu Bandha Sarvangasana)

- Happy baby / bug pose (Ananda Balasana)

- Lying on back position, side twists

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, January 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Wide-legged seated pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Bird dog pose (Chakorasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Down dog (Adho Mukha Svanasana)

       4.  Triangle pose (Trikonasana)

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

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Side extensions from (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Tree pose (Vrksasana)

       4.  Legs up the wall (Viparita Karani)

       5.  Spread legs up the wall (Viparita Karani)

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

   raise left leg to vertical position, pause, grab knees into chest, extend left leg

   to floor, pause, raise right leg to vertical position, pause, grab knees into chest

   (Balancing pose)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, January 9th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Bird dog pose (Chakorasana)

- Thread the needle pose (Parsva Balasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Reach arms overhead, forehead on wall

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

       6.  Spread legs up the wall (Viparita Karani)

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

   blocks or rolled blankets for hips  -or-

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

   blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms