Yoga

Programs
Series 2
Beginner Progressing to
Intermediate
by David Procyshyn

Level:
Beginner

Duration: 8 Weeks Commitment Per Week: 5 Classes

Goal:
Your goal is to progress from a beginner to an
intermediate student. Classes are chosen from
a wide range of teachers and styles and each
weekly set is designed to help you develop the
strength, focus and flexibility you need to move
forward.
Focus:
Many of these classes will push you out of your
comfort zone. There will be many poses that
you simply cant do. Its perfectly fine to leave
them out. Focus on your breath and when you
move into an uncomfortable edge, try to do it
without tensing your body or quickening your
breath. Have patience with yourself.
Benefits:
You will gradually feel stronger and more flex-
ible, as well as a deeper sense of calm, as you
progress through the eight weeks. Your body
will open up in ways it never has and you will
learn a lot about yourself as you try things you
havent done before. The optional meditations
and breathing exercises will help you relax.
When To Do Each Class:
This program is meant to fit your schedule, so
set up your yoga classes when they work for
you. Keep in mind that it is best to plan a class
when you have enough time both before and
after the session to settle into and transition out
of the class. Also, its a good idea to leave a
day between classes when your body issore or
you need to take a break.
Weekly Meditations:
You will listen to one guided audio meditation
along with each weekly list of classes. Practic-
ing these regularly will greatly enhance your
experience of the program by helping you rest,
relax and sleep better. Each one is chosen to
complement the particular stage you are on.
NOTE
Some classes do require
props; the props are listed
with the class on the
website.
Breathing Exercises:
Youll also do one guided breathing exercise
along with each weekly list of classes. These
simple techniques will have a surprising impact
on your mental clarity, calm and energy levels
by helping dissolve anxiety and by infusing the
body with vitality. They are meant to be done
in stages, so stay with the current exercise, if
youre not ready to move on. Visit the Yoga
Breathing section for more detailed instruc-
tions.
What Are Alternatives?:
Along with your weekly list of classes are alter-
nativesclasses you can do if you would pre-
fer, for whatever reason, to do a different class.
They allow you to choose, for example, to do a
mellow class when the first option is a rigorous
one.
TIP
Before you start the
program, choose your
classes and set up a
schedule. Plan when you
intend to do each class.
Week One
Class One: The Ultimate Shoulder Sequence with David (63 min)
Alternative: Beginners Yoga for Shoulder Strength with Melissa (22 min)

Class Two: A Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)
Alternative: Beginners Yoga for Leg Strength with Melissa (21 min)

Class Three: Oceanside Restorative with Melissa (54 min)

Alternative: Restorative Yoga: Letting Go Through Stillness and Stretch with David (36 min)

Class Four: Twist and Stretch with Melissa (32 min)

Alternative: Restoring Balance with David (81 min)

Class Five: Yin Yoga: Sinking into Stillness with Anastasia (60 min)
Alternative: Evening Restorative Flow with Tianne (43 min)

Meditation: A Total Body Relaxation I with David (56 min)

Breathing Exercise: The Rhythmic Breath 6-3-6-3 with David (20 min)

Week Two
Class Six: Challenge Your Body: A Beginners Level II Class with David (49 min)
Alternative: Bend and Stretch with Melissa (34 min)

Class Seven: Burnout To Bliss with Nicky (66 min)

Alternative: Yoga for the Hips, Hamstrings and Back with David (26 min)

Class Eight: Beginners Yoga for Leg Strength with Melissa (21 min)
Alternative: A Seated, Whole Body Hatha Yoga Flow with David (45 min)

Class Nine: Restorative Yoga: Letting Go Through Stillness and Stretch with David (36 min)
Alternative: Breath, Balance and Twists with Anastasia (57 min)

Class Ten: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)
Alternative: Restorative Yoga: Letting Go Through Stillness and Stretch with David (56 min)

Meditation: A Total Body Relaxation II with David (45 min)

Breathing Exercise: The Rhythmic Breath 8-4-8-4 with David (20 min)
Week Three
Class Eleven: Breathing Through Movement with David (80 min)
Alternative: Breath, Balance and Twists with Anastasia (57 min)

Class Twelve: Bend and Stretch with Melissa (34 min)

Alternative: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)

Class Thirteen: Oceanside Restorative with Melissa (54 min)

Alternative: A Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)

Class Fourteen: Playing the Edge with David (66 min)

Alternative: Beginners Yoga For Leg Strength with Melissa (21 min)

Class Fifteen: Burnout to Bliss with Nicky (66 min)

Alternative: Twist and Stretch with Melissa (32 min)

Meditation: A Total Body Relaxation III with David (31 min)

Breathing Exercise: The Rhythmic Breath 10-5-10-5 with David (20 min)

Week Four
Class Sixteen: Beginner Basics in Flow with Fiji (75 min)
Alternative: Restoring Balance with David (81 min)

Class Seventeen: A Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)
Alternative: Beginners Yoga for Leg Strength with Melissa (21 min)

Class Eighteen: Restorative Yoga: Letting Go Through Stillness and Stretch with David (36 min)
Alternative: A Seated, Whole Body Hatha Yoga Flow with David (45 min)

Class Nineteen: Twist and Stretch with Melissa (32 min)

Alternative: Multilevel Morning Flow with Fiji (75 min)

Class Twenty: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)
Alternative: Evening Restorative with Tianne (43 min)

Meditation: A Total Body Relaxation IV with David (20 min)

Breathing Exercise: Alternate Nostril Breath 4-8 with David (20 min)
Week Five
Class Twenty-One: Sun Salutes with Binding Twists with David (63 min)
Alternative: Twist and Stretch with Melissa (32 min)

Class Twenty-Two: Multilevel Morning Flow with Fiji (75 min)

Alternative: Yin Yoga: Sinking into Stillness with Anastasia (60 min)

Class Twenty-Three: Oceanside Restorative with Melissa (54 min)

Alternative: Beginners Yoga for Shoulder Strength with Melissa (22 min)

Class Twenty-Four: A Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)
Alternative: Beginners Yoga for Leg Strength with Melissa (21 min)

Class Twenty-Five: Foundations in Flow with Fiji (48 min)

Alternative: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)

Meditation: Lightness of Being with David and Jennifer (19 min)

Breathing Exercise: Alternate Nostril Breath 4-4-8 with David (20 min)

Week Six
Class Twenty-Six: An Evening Flow with David (46 min)
Alternative: Yin Yoga: Sinking into Stillness with Anastasia (60 min)

Class Twenty-Seven: Beginner Basics in Flow with Fiji (75 min)

Alternative: Bend and Stretch with Melissa (34 min)

Class Twenty-Eight: The Ultimate Shoulder Sequence with David (63 min)
Alternative: Beginners Yoga for Shoulder Strength with Melissa (22 min)

Class Twenty-Nine: Multilevel Morning Flow with Fiji (75 min)

Alternative: Oceanside Restorative with Melissa (54 min)

Class Thirty: Restoring the Body with David (105 min)

Alternative: A Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)

Meditation: Expand Your Mind (40 min)

Breathing Exercise: Alternate Nostril Breath 6-12 with David (20 min)
Week Seven
Class Thirty-One: Natarajasana: Dance of the Divine with Shivani (68 min)
Alternative: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)

Class Thirty-Two: Restoring Equilibrium with David (64 min)

Alternative: Reclaim Your Joy with Nicky (61 min)

Class Thirty-Three: Oceanside Restorative with Melissa (54 min)

Alternative: Burnout To Bliss with Nicky (66 min)

Class Thirty-Four: A Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)
Alternative: Foundations In Flow with Fiji (48 min)

Class Thirty-Five: Sukha Flow Class with Tracey (77 min)

Alternative: A Seated, Whole Body Hatha Yoga Flow with David (45 min)

Meditation: Yoga Nidra for Sleep with Jennifer (19 min)

Breathing Exercise: Alternate Nostril Breath 8-16 with David (20 min)

Week Eight
Class Thirty-Six: Natarajasana: Dance of the Divine with Shivani (68 min)
Alternative: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)

Class Thirty-Seven: Playing the Edge with David (66 min)

Alternative: Oceanside Restorative with Melissa (54 min)

Class Thirty-Eight: Restoring Equilibrium with David (64 min)

Alternative: Yin Yoga: Sinking Into Stillness with Anastasia (60 min)

Class Thirty-Nine: A Flow for Courage with Tracey (106 min)

Alternative: Twist and Stretch with Melissa (32 min)

Class Forty: Multilevel Morning Flow with Fiji (75 min)

Alternative: A Deep Release for the Hips, Hamstrings and Lower Back with David (47 min)

Meditation: Heal Chronic Pain with David and Jennifer (19 min)
Breathing Exercise: Alternate Nostril Breath 8-16 with David (20 min)

All Done? Congratulations!

Please email your comments and questions to david@doyogawithme.com