Thursday, February 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cow face pose (Gomukasana)

- Child’s pose (Balasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Half moon pose (Ardha Chandrasana)

       4.  Reach arms overhead, stand up on toes

       5.  Pyramid pose (Parsvottanasana)

       6.  Warrior 3 (Virabhadrasana III)

       7.  Down dog (Adho Mukha Svanasana)

       8.  Legs up the wall (Viparita Karani)

       9.  Spread legs up the wall (Viparita Karani)

     10.  Side twists from (Viparita Karani) variation

- 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) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, February 18th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Bird dog pose (Chakorasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Side twists from hands and knees (Parsva Balasana)

- 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)

- (Supta Padangusthasana) series, with strap and bolster

- Happy baby / bug pose (Ananda Balasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (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, February 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)


- Seated pose (Baddha Konasana) rock side-to-side


- Foot / calf massage from (Baddha Konasana)

- Bridge pose (Setu Bandha Sarvangasana)

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

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

   inhale, legs to vertical position, exhale, grab knees into chest (Abs)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Bird dog pose (Chakorasana)

- Twisting pose (Parsva Balasana)

- Child’s pose (Balasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       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 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

Tuesday, February 11th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated side twists (Marichyasana)

- Garland pose (Malasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar)

- Chair pose (Utkatasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

       6.  Spread legs up the wall (Viparita Karani)

- Bridge pose (Setu Bandha Sarvangasana)

- Side twists from lying on back position

- (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

Thursday, February 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Bird dog pose (Chakorasana)

- Child’s pose (Balasana)

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

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

- Standing pose (Tadasana)

- Forward fold (Utanasana)

- Standing poses

       1.  Star pose (Utthita Tadasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from lying on back position

- (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 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