supine arm raises and side stretching
dynamic and static bridge
sphinx and cobra/upward facing dog
dynamic warrior variation
crocodile
shoulder roll/lapasana
locust
childs pose
windshield wipers/90-90
ujjaii pranayama and dynamic anjali mudra
hridaya dharana (concentration at the heart)

half salutes
lunging twists
kneeling salutes
bird dogs
windshield wipers
90/90
seated forward fold
bridges
breathwork: ujjaii pranayama (emphasizing exhale)
meditation: concentration at the navel

Warmup and Body of class: supine arm raises, supine hamstring stretches, bridge, windshield wipers, crocodile, bird dog
Meditation: yoga nidra

Warmups: simple range of motion exercise for the hips, dynamic side stretching and squats, lunging hip circles
Body of Class: bird dog, windshield wipers, 90/90, bound angle, bridge
Breathwork: mental alternate nostril breathing
Meditation: clear blue sky

Warmup: kneeling salutes, moon salutes
Body of class: dynamic revolved triangle variation, bow, windshiled wipers
Breathwork: shitali or seetkari pranayama
Meditation: observation

dynamic side stretching and squatting
half salutes
dynamic revolved triangle
warrior 1/pyramid flow
supine mobility flow
breath work: ujjaii pranayama with anjali mudra
meditation: internal observation (antar mouna)

simple joint mobility exercises
bird dog
kneeling salutes
plank and side plank
locust
supine twists
slow leg lower
windshield wipers
tadaka mudra
breathwork: ujjaii pranayama
meditation: pranic mudra and sushumna kriya

Gentle Class with emphasis on strengthening and stretching psoas muscle.

Pitta Pacifying: Emphasis on Twisting and Lateral Stretching. Cooling Breath (Sheetkari)

Emphasis on movement in all joints and spine: Option of sitting in a chair or on the floor.

Class incorporates various breath-enhanced sequences accessing multiple joints and directions of spine mobility.

half salutations
dynamic revolved triangle
warrior 1/pyramid sequence
kneeling salutations
seated forward fold
bridge
windshield wipers
breathwork: ujjaii pranayama
meditation: spinal awareness (suschumna kriya) and still lake of the mind

dynamic side stretching and squatting
half salutes
lunging hip circles
lunging twists
kneeling salutes
shoulder roll (lapasana)
airplane (vimanasana)
breathwork: alternate nostril breating variation (nadi kriya)
meditation: objectless awareness

simple joint mobility for neck, shoulders, and upper back
half salutations
lunging twists
kneeling salutations
shoulder roll (Lapasana)
locust/airplane
swimmers
dynamic bridge
windshield wipers
breathwork: kapalabhati
meditation: prana shuddhi (mental alternate nostril breathing)

Gentle Class with Emphasis on core strengthening exercises. Sama Vritti Pranayama

Emphasis: Simple Joint Exercises, Standing Lunge Sequence, Balancing Postures. Alternate Nostril Breathing with Visualizing and Japa

simple joint mobility exercises
half salutes
dynamic revolved triangle variation
down dog
child's pose
bird dog
bridge variations
breathwork: ujjaii throughout
meditation: "window"

standing joint mobility
dynamic side stretching and squatting
half salutes
dynamic warrior one
dynamic revolved triangle
transverse lunge
runners lunge
breathwork: ujjaii anulom pranayama
meditation: still lake of the mind

Well-rounded floor exercises to activate core muscles and release tension. No standing postures. Breathing technique and time for concentration.

standing joint mobility
dynamic side stretching and squatting
half salutes
lunging salutes
lunging twists
crocodile
locust
breathwoork: ujjaii pranayama (1-1-1 ratio)
meditation: nyasa (placing your awareness in a specific point in your body)

Basic yoga poses and practices to help you unwind and get focused. Emphasis on joint rotation. Have a wall space and chair accessible.

half salutes
dynamic pyramid
kneeling salutes
supine mobility sequence
breathwork: bumble bee breath (bhramari pranayama)
meditation: placing your awareness (nyasa)

Basic dynamic movements to loosen up the joints and relieve tension. Standing postures to build strength and stability. Seated practice to enhance internal awareness and slowing the mind.

Chair and Mat work with emphasis on joint rotations. 6:6:6:6 Ratio Breathing Technique