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Yoga

Programs
Series 1
Yoga For Absolute Beginners
by David Procyshyn

Level:
Beginner

Duration: 6 Weeks Commitment Per Week: 2 Classes and 1 Tutorial


Goal:
To learn the yoga basics from the perspective
of an absolute beginner. The focus will be on NOTE
classes that move through gentle poses while
Some classes require
being careful and emphasizing alignment. Each
class builds on the one before it, finishing with props; the props are
class 12, which will challenge the student the listed on the website
most.
below each video.
Focus:
Don’t push yourself. Make sure that even when
you feel uncomfortable that you can relax and What Are Tutorials?:
breathe deeply. Muscles stretch best when you Tutorials are optional and are for those who are
are aware of them as they are stretching, and looking to go into more depth with yoga anato-
they stretch even better when you consciously my. They can be done at any point during that
relax them. particular week and are designed to teach you
important principles of alignment.
Apply the principles of core activation as much
as you can, so you are always protecting your What Are Shorter Classes?:
spine. Have patience with yourself and listen to We provide additional, shorter class options if
your body. If you are quite sore the next day, you are looking to do more. Each one is cho-
take a break until you feel ready for the next sen to complement that particular stage of
class. your program by helping improve your body’s
strength and flexibility.
Benefits:
This series of classes is great for those who are What Are Alternatives?:
new to yoga or have not done a lot of stretch- Along with your weekly list of classes are alter-
ing in the past. It is designed to get your mus- natives - classes you can do if you would pre-
cles used to being stretched, while minimizing fer, for whatever reason, to do a different class.
soreness. After 6 weeks, not only will you feel
more flexible, but you will be able to take on

TIP
more challenging classes.

When To Do Each Class:


This program is meant to fit your schedule, so Before you start the
set up your yoga classes when they work for program, choose your
you. Keep in mind that it is best to plan a class
classes and set up a
when you have enough time both before and
after the session to settle into and transition out schedule. Plan when you
of the class. Also, it’s a good idea to leave a intend to do each class.
day between classes so your body can rest.
Week One
Class One: A Stretch Class for Beginners I
Alternative: Yoga for Runners: A Stretch Class for the IT Band

Class Two: A Stretch Class for Beginners II


Alternative: Yoga for Runners: A Stretch Class for the IT Band

Tutorial: Core Activation Part I: The Pelvic Floor

Short Classes: 1) Yoga Therapy for the Shoulders and Upper Back 2) Yoga Therapy
for the Hands, Wrists and Forearms

Week Two
Class Three: Pilates Fundamentals: The Five Principles
Alternative: Pilates: Beginner Level 1 Class

Class Four: Beginners’ Yoga for Shoulder Strength


Alternative: A 30-Minute Class For The Shoulders

Tutorial: Core Activation Part II: The Transversus Abdominis

Short Classes: 1) Yoga Therapy for the Neck and Feet 2) Gentle Yoga for the Neck

Week Three
Class Five: Pilates: Beginner Level 1 Class
Alternative: A 30-Minute Class For The Shoulders

Class Six: Beginners’ Yoga for Leg Strength


Alternative: Yoga for the Hips, Hamstrings and Back

Tutorial: Core Activation Part III: The Multifidus

Short Classes: 1) Restorative Yoga: Letting Go Through Stillness and Stretch 2) Yoga Thera-
py for the Hips
Week Four
Class Seven: Restoring Equilibrium
Alternative: Breath, Balance and Twists

Class Eight: Bend and Stretch


Alternative: Challenge Your Body: A Beginner’s Level II Class

Tutorial: Core Activation Part IV: Putting it all Together

Short Classes: 1) Twist and Stretch 2) Restorative Yoga: Letting Go Through Stillness and
Stretch

Week Five
Class Nine: Restoring Balance
Alternative: Breath, Balance and Twists

Class Ten: The Ultimate Shoulder Sequence


Alternative: Challenge Your Body: A Beginner’s Level II Class

Tutorial: Core Activation Part V: The Fragile Egg

Short Classes: 1) Yoga for the Hips, Hamstrings and Back 2) Beginners’ Yoga for Leg
Strength

Week Six
Class Eleven: Breath, Balance and Twists
Alternative: Restoring Equilibrium

Class Twelve: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Challenge Your Body: A Beginner’s Level II Class

Tutorial: Core Activation Part VI: Incorporating Movement

Short Classes: 1) Bend and Stretch 2) Yoga Therapy for the Shoulders and Upper Back

All done? Congratulations!


Please email your comments and questions to david@doyogawithme.com.
Yoga
Programs
Series 7
Ongoing Beginner Yoga Program
by David Procyshyn

Level:
Beginner

Duration: 8 Weeks Commitment Per Week: 3 Classes


Goal: NOTE
The primary goal is to encourage you to main- Some classes do require
tain a regular yoga practice and help you con-
props; the props are listed
tinue to progress once you have completed the
Absolute Beginners Program. with the class on the
website.
Focus:
The focus is to continue improving. This
program is designed to increase the level of
difficulty gradually and safely, while continuing Weekly Structure:
to challenge you. At times, you may be asked With the exception of Saturday, you will be
to move into a pose that you find difficult, so doing one class for every two-day period.
if you feel like it’s too much, it’s perfectly fine Within each two-day period you have two
to leave it out. Focus on your breath and have choices, a shorter or a longer class, depending
patience. on your available time and how you’re feeling
that day.
Benefits: This program is specifically designed to prog-
Along with improved flexibility, strength and ress as a beginner student, but it is not rigid.
balance, yoga inspires a deeper sense of calm You will see significant results if you follow it
and ease in your body and mind. Yoga reduces closely, but feel free to make changes, or even
fatigue, decreases anxiety, cuts stress, lifts miss a class, if you need to.
your mood, improves sleep, reduces pain,
lowers cholesterol and generally improves What Are Alternatives?
quality of life. Along with your weekly list of classes are alter-
natives - classes you can do if you would pre-
When To Do Each Class: fer, for whatever reason, to do a different class.
This program is designed to honour your They allow you to choose, for example, to do a
already busy schedule, providing some mellow or shorter class when the first option is
flexibility around when classes are done. One a rigorous or longer one.
of the two classes listed can be completed
during either of the two days they are allotted
to. Set up your classes when they work for you,
keeping in mind that it is best to plan a class
TIP
when you have enough time, both before and Before you start the
after, to settle into and transition out of the
class.
program, choose your
classes and set up a
schedule. Plan when you
intend to do each class.
Week One
Sun/Mon:

Class One: The Ultimate Shoulder Sequence with David (63:38)


Alternative: Bend and Stretch with Melissa (34:50)

Tues/Wed:

Class Two: Burnout to Bliss with Nicky Jones (66:08)


Alternative: Beginners’ Yoga for Leg Strength with Melissa (21:34)

Thurs/Fri:

Class Three: Oceanside Restorative with Melissa (54:52)


Alternative: Yoga for the Hips, Hamstrings and Back with David (26:59)

Week Two
Sun/Mon:

Class Four: Restoring Equilibrium with David (64:59)


Alternative: Twist and Stretch with Melissa (32:44)

Tues/Wed:

Class Five: Melt Into Gratitude with Nicky (52:47)


Alternative: Yoga Therapy for the Hips with Erica (10:21)

Thurs/Fri:

Class Six: Restoring Balance with David (81:41)


Alternative: Bedtime Yoga with Melissa (36:19)
Week Three
Sun/Mon:

Class Seven: Deep Release for the Hips, Hamstrings and Lower Back with David (47:32)
Alternative: Twist and Stretch with Melissa (32:44)

Tues/Wed:

Class Eight: Evening Restorative Flow with Tianne (43:41)


Alternative: Sun Salutations I with Melissa (19:52)

Thurs/Fri:

Class Nine: Challenge Your Body: A Beginner’s Level II Class with David (49:09)
Alternative: Release the Neck with David (16:08)

Week Four
Sun/Mon:

Class Ten: Breath, Balance and Twists with Anastasia (57:01)


Alternative: Yoga for the Upper Back with David (37:05)

Tues/Wed:

Class Eleven: Core Strength and Stretch with Melissa (54:50)


Alternative: Beginners’ Yoga for Shoulder Strength with Melissa (22:45)

Thurs/Fri:

Class Twelve: Oceanside Restorative with Melissa (54:52)


Alternative: A 30-minute Class for the Shoulders with David (33:20)
Week Five
Sun/Mon:

Class Thirteen: Burnout to Bliss with Nicky (66:08)


Alternative: Daytime Restorative Flow with Tianne (39:10)

Tues/Wed:

Class Fourteen: Core Strength and Stretch with Melissa (54:50)


Alternative: Yoga for the Hips, Hamstrings and Back with David (26:59)

Thurs/Fri:

Class Fifteen: Deep Release for the Hips, Hamstrings and Lower Back with David (47:32)
Alternative: Twist and Stretch with Melissa (32:44)

Week Six
Sun/Mon:

Class Sixteen: Breath, Balance and Twists with Anastasia (57:01)


Alternative: Bedtime Yoga with Melissa (36:19)

Tues/Wed:

Class Seventeen: Empower Your Boundaries with Rachel (48:52)


Alternative: Release the Neck with David (16:08)

Thurs/Fri:

Class Eighteen: A Seated, Whole Body Hatha Yoga Flow with David (45:04)
Alternative: Sun Salutations I with Melissa (19:52)
Week Seven
Sun/Mon:

Class Nineteen: Core Strength and Stretch with Melissa (54:50)


Alternative: Yoga Therapy for the Neck and Feet with Erica (15:25)

Tues/Wed:

Class Twenty: Melt Into Gratitude with Nicky (52:47)


Alternative: Yoga for the Hips, Hamstrings and Back with David (26:59)

Thurs/Fri:

Class Twenty-one: Beginner Basics in Flow with Fiji (75:23)


Alternative: Beginners’ Yoga for Shoulder Strength with Melissa (22:45)

Week Eight
Sun/Mon:

Class Twenty-two: Restoring Balance with David (81:41)


Alternative: Yoga Therapy for the Shoulders and Upper Back with Erica (11:41)

Tues/Wed:

Class Twenty-three: Beginner Basics in Flow with Fiji (75:23)


Alternative: Yoga for the Upper Back with David (37:05)

Thurs/Fri:

Class Twenty-four: Empower Your Boundaries with Rachel (48:52)


Alternative: Gentle Yoga for the Neck with David (9:39)

All Done? Congratulations!


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

Class Two: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Beginners’ Yoga for Leg Strength

Class Three: Oceanside Restorative


Alternative: Restorative Yoga: Letting Go Through Stillness and Stretch

Class Four: Twist and Stretch


Alternative: Restoring Balance

Class Five: Yin Yoga: Sinking into Stillness


Alternative: Evening Restorative Flow

Meditation: A Total Body Relaxation I


Breathing Exercise: The Rhythmic Breath 6-3-6-3

Week Two
Class Six: Challenge Your Body: A Beginner’s Level II Class
Alternative: Bend and Stretch

Class Seven: Burnout To Bliss


Alternative: Yoga for the Hips, Hamstrings and Back

Class Eight: Beginner’s Yoga for Leg Strength


Alternative: A Seated, Whole Body Hatha Yoga Flow

Class Nine: Restorative Yoga: Letting Go Through Stillness and Stretch


Alternative: Breath, Balance and Twists

Class Ten: Mindful Yin Yoga


Alternative: Restorative Yoga: Letting Go Through Stillness and Stretch

Meditation: A Total Body Relaxation II


Breathing Exercise: The Rhythmic Breath 8-4-8-4
Week Three
Class Eleven: Breathing Through Movement
Alternative: Breath, Balance and Twists

Class Twelve: Bend and Stretch


Alternative: Mindful Yin Yoga

Class Thirteen: Oceanside Restorative


Alternative: A Deep Release for the Hips, Hamstrings and Lower Back

Class Fourteen: Playing the Edge


Alternative: Beginner’s Yoga For Leg Strength

Class Fifteen: Burnout to Bliss


Alternative: Twist and Stretch

Meditation: A Total Body Relaxation III


Breathing Exercise: The Rhythmic Breath 10-5-10-5

Week Four
Class Sixteen: Beginner Basics in Flow
Alternative: Restoring Balance

Class Seventeen: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Beginner’s Yoga for Leg Strength

Class Eighteen: Restorative Yoga: Letting Go Through Stillness and Stretch


Alternative: A Seated, Whole Body Hatha Yoga Flow

Class Nineteen: Twist and Stretch


Alternative: Multilevel Morning Flow

Class Twenty: Mindful Yin


Alternative: Evening Restorative

Meditation: A Total Body Relaxation IV


Breathing Exercise: Alternate Nostril Breath 4-8
Week Five
Class Twenty-One: Sun Salutes with Binding Twists
Alternative: Twist and Stretch

Class Twenty-Two: Multilevel Morning Flow


Alternative: Yin Yoga: Sinking into Stillness

Class Twenty-Three: Oceanside Restorative


Alternative: Beginner’s Yoga for Shoulder Strength

Class Twenty-Four: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Beginner’s Yoga for Leg Strength

Class Twenty-Five: Foundations in Flow


Alternative: Mindful Yin

Meditation: Lightness of Being


Breathing Exercise: Alternate Nostril Breath 4-4-8

Week Six
Class Twenty-Six: An Evening Flow
Alternative: Yin Yoga: Sinking into Stillness

Class Twenty-Seven: Beginner Basics in Flow


Alternative: Bend and Stretch

Class Twenty-Eight: The Ultimate Shoulder Sequence


Alternative: Beginner’s Yoga for Shoulder Strength

Class Twenty-Nine: Multilevel Morning Flow


Alternative: Oceanside Restorative

Class Thirty: Restoring the Body


Alternative: A Deep Release for the Hips, Hamstrings and Lower Back

Meditation: Expand Your Mind


Breathing Exercise: Alternate Nostril Breath 6-12
Week Seven
Class Thirty-One: Natarajasana: Dance of the Divine
Alternative: Mindful Yin

Class Thirty-Two: Restoring Equilibrium


Alternative: Reclaim Your Joy

Class Thirty-Three: Oceanside Restorative


Alternative: Burnout To Bliss

Class Thirty-Four: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Foundations In Flow

Class Thirty-Five: Sukha Flow Class


Alternative: A Seated, Whole Body Hatha Yoga Flow

Meditation: Yoga Nidra for Sleep


Breathing Exercise: Alternate Nostril Breath 8-16

Week Eight
Class Thirty-Six: Natarajasana: Dance of the Divine
Alternative: Mindful Yin

Class Thirty-Seven: Playing the Edge


Alternative: Oceanside Restorative

Class Thirty-Eight: Restoring Equilibrium


Alternative: Yin Yoga: Sinking Into Stillness

Class Thirty-Nine: A Flow for Courage


Alternative: Twist and Stretch

Class Forty: Multilevel Morning Flow


Alternative: A Deep Release for the Hips, Hamstrings and Lower Back

Meditation: Heal Chronic Pain


Breathing Exercise: Alternate Nostril Breath 8-16

All done? Congratulations! Comments: david@doyogawithme.com.


Yoga
Programs
Series 8
Ongoing Intermediate
Yoga Program
by David Procyshyn

Level:
Intermediate

Duration: 8 Weeks Commitment Per Week: 3 Classes


Goal: NOTE
The primary goal is to help you maintain a Some classes do require
regular yoga practice, helping you continue to
props; the props are listed
progress once you have completed the
Beginner Progressing to Intermediate Program. with the class on the
website.
Focus:
The focus is to continue improving. This
program is designed to increase the level of
difficulty gradually and safely, while continuing Weekly Structure:
to challenge you. At times, you may be asked With the exception of Saturday, you will be
to move into a pose that you find difficult, so doing one class for every two-day period.
if you feel like it’s too much, it’s perfectly fine Within each two-day period you have two
to leave it out. Focus on your breath and have choices, a shorter or a longer class, depending
patience. on your available time and how you’re feeling
that day.
Benefits: This program is specifically designed to prog-
Along with improved flexibility, strength and ress as a beginner student, but it is not rigid.
balance, yoga inspires a deeper sense of calm You will see significant results if you follow it
and ease in your body and mind. Yoga reduces closely, but feel free to make changes, or even
fatigue, decreases anxiety, cuts stress, lifts miss a class, if you need to.
your mood, improves sleep, reduces pain,
lowers cholesterol and generally improves What Are Alternatives?
quality of life. Along with your weekly list of classes are alter-
natives - classes you can do if you would pre-
When To Do Each Class: fer, for whatever reason, to do a different class.
This program is designed to honour your They allow you to choose, for example, to do a
already busy schedule, providing some mellow or shorter class when the first option is
flexibility around when classes are done. One a rigorous or longer one.
of the two classes listed can be completed
during either of the two days they are allotted
to. Set up your classes when they work for you,
keeping in mind that it is best to plan a class
TIP
when you have enough time, both before and Before you start the
after, to settle into and transition out of the
class.
program, choose your
classes and set up a
schedule. Plan when you
intend to do each class.
Week One
Sun/Mon:

Class One: Beginner Basics in Flow with Fiji (75:23)


Alternative: Sun Salutations II with David (17:56)

Tues/Wed:

Class Two: Playing the Edge with David (66:05)


Alternative: Strengthen and Lengthen with Melissa (30:39)

Thurs/Fri:

Class Three: Oceanside Restorative with Melissa (54:52)


Alternative: Yoga for the Hips, Hamstrings and Back with David (26:59)

Week Two
Sun/Mon:

Class Four: Empower Your Boundaries with Rachel (48:52)


Alternative: Flow for the Shoulders with Anastasia (38:25)

Tues/Wed:

Class Five: Playing the Edge with David (66:05)


Alternative: Bend and Bind with David (16:22)

Thurs/Fri:

Class Six: Breathing Through Movement with David (80:29)


Alternative: Bedtime Yoga with Melissa (36:19)
Week Three
Sun/Mon:

Class Seven: Happy Feet with Rachel (40:31)


Alternative: Armilicious with Kim (18:39)

Tues/Wed:

Class Eight: Sacred Expansion with Ron (73:45)


Alternative: Sun Salutations II with David (17:56)

Thurs/Fri:

Class Nine: Mindful Yin with Jennifer (72:42)


Alternative: Release the Neck with David (16:08)

Week Four
Sun/Mon:

Class Ten: Foundations in Flow with Fiji (48:44)


Alternative: Yoga for the Upper Back with David (37:05)

Tues/Wed:

Class Eleven: Happy Feet with Rachel (40:31)


Alternative: Yoga Therapy for the Hips with Erica (10:21)

Thurs/Fri:

Class Twelve: Yin Yoga: Sinking into Stillness with Anastasia (60:42)
Alternative: Yoga Therapy for the Shoulders and Upper Back with Erica (11:41)
Week Five
Sun/Mon:

Class Thirteen: Drishti Flow with Shivani (55:32)


Alternative: Core Fantastic with Kim (24:12)

Tues/Wed:

Class Fourteen: Empower Your Boundaries with Rachel (48:52)


Alternative: Yoga for the Hips, Hamstrings and Back with David (26:59)

Thurs/Fri:

Class Fifteen: Deep Release for the Hips, Hamstrings and Lower Back with David (47:32)
Alternative: Bedtime Yoga with Melissa (36:19)

Week Six
Sun/Mon:

Class Sixteen: Breath, Balance and Twists with Anastasia (57:01)


Alternative: After Work Revitalizer with Rachel (15:44)

Tues/Wed:

Class Seventeen: Gently Into Power with Ron (68:20)


Alternative: Release the Neck with David (16:08)

Thurs/Fri:

Class Eighteen: An Evening Flow with David (46:46)


Alternative: Gentle Yoga for the Neck with David (9:39)
Week Seven
Sun/Mon:

Class Nineteen: Sacred Expansion with Ron (73:45)


Alternative: Bodacious Bootie with Kim (24:44)

Tues/Wed:

Class Twenty: Nourish Your Soul with Tracey (62:45)


Alternative: Sun Salutations II with David (17:56)

Thurs/Fri:

Class Twenty-one: Mindful Yin with Jennifer (72:42)


Alternative: Bedtime Yoga with Melissa (36:19)

Week Eight
Sun/Mon:

Class Twenty-two: Natarajasana: Dance of the Divine with Shivani (68:18)


Alternative: Armilicious with Kim (18:39)

Tues/Wed:

Class Twenty-three: Nourish Your Soul with Tracey (62:45)


Alternative: Yoga for the Upper Back with David (37:05)

Thurs/Fri:

Class Twenty-four: Renewing Power in Flow: Full Class with Fiji (80:18)
Alternative: Oceanside Restorative with Melissa (54:52)

All Done? Congratulations!


Please email your comments and questions to david@doyogawithme.com
Yoga
Programs
Series 4
Intermediate to Advanced
Power Yoga
by David Procyshyn

Level:
Intermediate
Advanced

Duration: 6 Weeks Commitment Per Week: 4 Classes


Goal:
The goal is to get stronger, become more
flexible, challenge yourself with difficult classes NOTE
and feel amazing! Some classes do require
props; the props are listed
Classes in this program are chosen from a wide
range of teachers and styles and each weekly with the class on the
set will help you develop the strength, focus website.
and flexibility you need to move forward.

Focus:
Many of these classes will push you out of your What are the Alternatives?:
comfort zone and there will be many poses that Along with your weekly list of classes are
you simply can’t do; it is perfectly fine to leave alternatives - classes you can do if you would
them out. Focus on your breath and when you prefer, for whatever reason, to do a different
move into the uncomfortable edge, try to do it class. They allow you to, for example, choose
without tensing your body or quickening your to take a class with a different teacher or focus,
breath. Have patience with yourself. when the first option doesn’t resonate with you.

Benefits: Resting Classes:


Power yoga is known for its ability to challenge Do your weekly resting class whenever you feel
you, both physically and mentally. The inherent the need to rest in between challenging power
physical demand of power yoga will build your classes. These gentle classes are just as im-
strength rapidly and your body may open up in portant, since they allow the body to
ways it never has before. You will most likely recuperate and relax.
try things you have never done and learn a lot
about yourself. The weekly resting classes will
help you recuperate, relax and sleep better. TIP
Before you start the
When To Do Each Class: program, choose your
This program is meant to fit your schedule, so
set up your yoga classes when they work for classes and set up a
you. Keep in mind that it is best to plan a class schedule. Plan when you
when you have enough time both before and
intend to do each class.
after the session to settle into and transition out
of the class. Also, it’s a good idea to leave a
day between classes when your body is sore or
you need to rest.
Week One
Class One: Beginner Basics in Flow (75 min)
Alternative: Multilevel Morning Flow (76 min)

Class Two: Sukha Flow (77 min)


Alternative: Foundations in Flow (49 min)

Class Three: Heavenly Hips (69 min)


Alternative: Drishti Flow (55 min)

Resting Class: Oceanside Restorative (55 min)


Alternative: Yin Yoga: Sinking Into Stillness (61 min)

Week Two
Class Four: Foundations in Flow (49 min)
Alternative: Power Yoga with Twists (45 min)

Class Five: Nourish Your Soul (63 min)


Alternative: Multilevel Morning Flow (76 min)

Class Six: Power Yoga for Balance (72 min)


Alternative: Sukha Flow (77 min)

Resting Class: Mindful Yin (73 min)


Alternative: Restoring Equilibrium (65 min)

Week Three
Class Seven: Prana, Pulse Flow (63 min)
Alternative: Foundations in Flow (49 min)

Class Eight: Renewing Power in Flow: Full Class (80 min)


Alternative: Heavenly Hips (69 min)

Class Nine: Connections to Core (57 min)


Alternative: Sukha Flow (77 min)
Resting Class: Burnout to Bliss (66 min)
Alternative: Restorative Yoga: Letting Go Through Stillness and Stretch (36 min)

Week Four
Class Ten: Beautifully Bound (70 min)
Alternative: Backbending from the Base: Intermediate (39 min)

Class Eleven: Prana, Pulse Flow (63 min)


Alternative: Renewing Power in Flow: Foot Balances (63 min)

Class Twelve: Backbending from the Base: Intermediate (39 min)


Alternative: Connections to Core (57 min)

Resting Class: A Deep Release for the Hips, Hamstrings and Lower Back (47 min)
Alternative: Oceanside Restorative (55 min)

Week Five
Class Thirteen: Power and Precision (68 min)
Alternative: Backbending from the Base: Intermediate (39 min)

Class Fourteen: A Flow for Courage (106 min)


Alternative: Progressing to Headstand (66 min)

Class Fifteen: Connections to Core (57 min)


Alternative: Nourish Your Soul (63 min)

Week Six
Class Sixteen: Sukha Flow (77 min)
Alternative: Backbending from the Base: Advanced (50 min)

Class Seventeen: Beautifully Bound (70 min)


Alternative: Progressing to Headstand (66 min)
Class Eighteen: Power and Precision (68 min)
Alternative: Connections to Core (57 min)

All Done? Congratulations!


Please email your comments and questions to david@doyogawithme.com
Yoga
Programs
Series 5
Yoga for Office Workers

by David Procyshyn

Level:
Beginner

Duration: 6 Weeks Commitment Per Week: 3 Classes


Goal:
To help prevent the many problems created by
sitting at the computer for long periods of time, NOTE
including carpal tunnel syndrome, frozen shoul- Some classes do require
der, neck pain, head aches, back pain, chronic
props; the props are listed
stress and chronic fatigue. If you already have
one of these issues, this program will help al- with the class on the
leviate the symptoms and potentially move you website.
toward being pain-free.

Focus:
The best thing for your body is to do David’s
What are the Shorter
class, ‘Yoga for Carpal Tunnel Syndrome’,
Classes?
often. It is by far the best class that you can do
We provide additional, shorter class options if
if you sit at a desk for more than four hours a
you are looking to do more. Each one is cho-
day. The more often you do this class, the bet-
sen to complement that particular stage of
ter you will feel.
your program by helping improve your body’s
strength and flexibility.
However, if you need a change, feel free to do
the Alternative Class, particularly if it’s a class
What are the Alternatives?
that you experience a lot of benefit from, or if it
Along with your weekly list of classes are alter-
focuses on a problem area for you.
natives - classes you can do if you would pre-
fer, for whatever reason, to do a different class.
As is the case with all classes, avoid pushing
yourself. Make sure that even when you feel
What are the Meditations ?
uncomfortable that you can relax and breathe
It is extremely helpful to add a meditation or
deeply.
relaxation to your daily practice, since the
nervous system plays a key role in tension and
Benefits: pain. We have included weekly meditations that
This program has one benefit in mind: to be-
you can incorporate when you have the time.
come (or remain) pain-free. The schedule is
structured to target problem areas quickly by
stretching muscles that are chronically tight
and strengthening muscles that help re-align
the body in a healthy way.
TIP
Before you start the
When To Do Each Class:
This program is meant to fit your schedule, so
program, choose your
set up your yoga classes when they work for classes and set up a
you. Keep in mind that it is best to plan a class schedule. Plan when you
when you have enough time both before and
after the session to settle into and transition out
intend to do each class.
of the class. Also, if your body is feeling tired or
sore, it’s a good idea to rest.
Week One
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: Office Yoga for the Neck and Shoulders (13 min)

Class Two: A 30-Min Class for the Shoulders (33 min)


Alternative: A Stretch Class for Beginners I (24 min)

Class Three: Yoga for Carpal Tunnel Syndrome (37 min)


Alternative: Beginners’ Yoga for Shoulder Strength (23 min)

Short Classes:
1) Yoga Therapy for the Shoulders and Upper Back (12 min)
2) Yoga Therapy for the Hands, Wrists and Forearms (11 min)

Meditation: Heal Chronic Pain

Week Two
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: A 30-Min Class for the Shoulders (33 min)

Class Two: Beginners’ Yoga for Shoulder Strength (23 min)


Alternative: A Stretch Class for Beginners II (21 min)

Class Three: Yoga for Carpal Tunnel Syndrome (37 min)


Alternative: Beginners’ Yoga for Shoulder Strength (23 min)

Short Classes:
1) Yoga Therapy for the Neck and Feet (15 min)
2) Gentle Yoga for the Neck (10 min)

Meditation: Total Body Relaxation I

Week Three
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: A Stretch Class for Beginners I (24 min)

Class Two: Yoga for the Hips, Hamstrings and Back (27 min)
Alternative: Beginners’ Yoga for Leg Strength (22 min)
Class Three: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: Beginners’ Yoga for Shoulder Strength (23 min)

Short Classes:
1) Yoga Therapy for the Hips (10 min)
2) Office Yoga for the Neck and Shoulders (13 min)

Meditation: Lightness of Being

Week Four
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: A 30-Min Class for the Shoulders (33 min)

Class Two: Restorative Yoga: Letting Go Through Stillness and Stretch (36 min)
Alternative: Yoga for the Hips, Hamstrings and Back (27 min)

Class Three: Yoga for Carpal Tunnel Syndrome (37 min)


Alternative: Beginners’ Yoga for Shoulder Strength (23 min)

Short Classes:
1) Yoga Therapy for the Hands, Wrists and Forearms (11 min)
2) Yoga Therapy for the Shoulders and Upper Back (12 min)

Meditation: A Total Body Relaxation II

Week Five
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: A 30-Min Class for the Shoulders (33 min)

Class Two: The Ultimate Shoulder Sequence (62 min)


Alternative: Beginners’ Yoga for Shoulder Strength (23 min)

Class Three: Yoga for Carpal Tunnel Syndrome (37 min)


Alternative: Yoga Therapy for the Whole Body (47 min)

Short Classes:
1) Office Yoga for the Neck and Shoulders (13 min)
2) Yoga Therapy for the Neck and Feet (15 min)

Meditation: Yoga Nidra for Sleep


Week Six
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: A 30-Min Class for the Shoulders (33 min)

Class Two: Yoga Therapy for the Whole Body (47 min)
Alternative: The Ultimate Shoulder Sequence (62 min)

Class Three: Yoga for Carpal Tunnel Syndrome (37 min)


Alternative: Beginners’ Yoga for Shoulder Strength (23 min)

Short Classes:
1) Gentle Yoga for the Neck (10 min)
2) Yoga Therapy for the Hands, Wrists and Forearms (11 min)

Meditation: Expand Your Mind

All Done? Congratulations!


Please email your comments and questions to david@doyogawithme.com
Yoga
Programs
Series 3
Yoga Program For Runners

by David Procyshyn

Level:
Beginner
Intermediate

Duration: 6 Weeks Commitment Per Week: 4 Classes


Goal:
This yoga program directly addresses the
physical demands that are part of an intense NOTE
training regime, keeping you injury-free, im-
Some classes require
proving your performance and shortening your
recovery time. props; the props are
listed on the website
Focus: below each video.
The focus is simple - to target key muscles that
play a significant role in running and are often
responsible for injuries. Muscles that often
become tight are stretched. Muscles that often Weekly Structure:
become weak are strengthened. Each week you need to schedule in three 20-
30 minute classes and one full-length class
There will most likely be poses that you simply (approximately 60 minutes). The three shorter
can’t do; it is perfectly fine to leave them out. classes are meant to be done before or after
Focus on your breath and when you move into your run, while the full-length class can be
an uncomfortable edge, try to do it without done anytime during the week.
tensing your body or quickening your breath.
Have patience with yourself. For the full-length class, there is the option of
doing an upbeat or a mellow class, depending
Benefits: on how you are feeling that day. The upbeat
Too many runners suffer from bad backs and class will be more of a vinyasa or power flow,
knees, often forcing them to abandon running whereas the mellow alternative will be a more
altogether. Not only will you feel stronger and gentle hatha, yin or restorative class.
a greater range of motion when you’re running,
but your loose muscles will also have better
access to healthy blood and oxygen, speeding
recovery and reducing the risk of injury.

When To Do Each Class:


TIP
This program is meant to fit your schedule, so Before you start the
set up your yoga classes when they work for
program, choose your
you. Keep in mind that it is best to plan a class
when you have enough time both before and classes and set up a
after the session to settle into and transition out schedule. Plan when you
of the class. Also, it’s a good idea to leave a
intend to do each class.
day between classes when your body is sore or
you need to rest.
Week One
Class One: Yoga for Runners: Pre-Run

Class Two: Beginners’ Yoga for Leg Strength

Class Three: Yoga for Hips, Hamstrings and Back

Full-Length Classes. Choose One:

Upbeat: Beginner Basics in Flow


Mellow: Restoring Equilibrium

Week Two
Class Five: Yoga for Runners: Post-Run

Class Six: Bend and Stretch

Class Seven: Yoga for Runners: A Stretch Class for the IT Band

Full-Length Classes. Choose One:

Upbeat: Multilevel Morning Flow


Mellow: Breath, Balance and Twists

Week Three
Class Nine: Yoga for Runners: Injury Prevention

Class Ten: Twist and Stretch

Class Eleven: Yoga Therapy for the Hips

Full-Length Classes. Choose One:

Upbeat: Sukha Flow Class


Mellow: Mindful Yin Yoga
Week Four
Class Thirteen: Happy Hamstrings

Class Fourteen: Beginners’ Yoga for Leg Strength

Class Fifteen: Yoga for Runners: A Stretch Class for the IT Band

Full-Length Classes. Choose One:

Upbeat: Foundations in Flow


Mellow: A Deep Release for the Hips, Hamstrings and Lower Back

Week Five
Class Seventeen: Bend and Stretch

Class Eighteen: Yoga for Runners: Injury Prevention

Class Nineteen: A 30-Minute Class for the Shoulders

Full-Length Classes. Choose One:

Upbeat: An Evening Flow


Mellow: Oceanside Restorative

Week Six
Class Twenty-one: Yoga for Runners: Pre-Run

Class Twenty-two: Yoga for Runners: Post-Run

Class Twenty-three: Yoga for Hips, Hamstrings and Back

Full-Length Classes. Choose One:

Upbeat: Renewing Power in Flow: Twists


Mellow: Yin Yoga: Sinking Into Stillness

All Done? Congratulations!


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

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