Professional Documents
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Programs
Series 1
Yoga For Absolute Beginners
by David Procyshyn
Level:
Beginner
TIP
more challenging classes.
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
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
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
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
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
Short Classes: 1) Bend and Stretch 2) Yoga Therapy for the Shoulders and Upper Back
Level:
Beginner
Tues/Wed:
Thurs/Fri:
Week Two
Sun/Mon:
Tues/Wed:
Thurs/Fri:
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:
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:
Tues/Wed:
Thurs/Fri:
Tues/Wed:
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:
Tues/Wed:
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:
Tues/Wed:
Thurs/Fri:
Week Eight
Sun/Mon:
Tues/Wed:
Thurs/Fri:
Level:
Beginner
Class Two: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Beginners’ Yoga for Leg Strength
Week Two
Class Six: Challenge Your Body: A Beginner’s Level II Class
Alternative: Bend and Stretch
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 Twenty-Four: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Beginner’s Yoga for Leg Strength
Week Six
Class Twenty-Six: An Evening Flow
Alternative: Yin Yoga: Sinking into Stillness
Class Thirty-Four: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Foundations In Flow
Week Eight
Class Thirty-Six: Natarajasana: Dance of the Divine
Alternative: Mindful Yin
Level:
Intermediate
Tues/Wed:
Thurs/Fri:
Week Two
Sun/Mon:
Tues/Wed:
Thurs/Fri:
Tues/Wed:
Thurs/Fri:
Week Four
Sun/Mon:
Tues/Wed:
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:
Tues/Wed:
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:
Tues/Wed:
Thurs/Fri:
Tues/Wed:
Thurs/Fri:
Week Eight
Sun/Mon:
Tues/Wed:
Thurs/Fri:
Class Twenty-four: Renewing Power in Flow: Full Class with Fiji (80:18)
Alternative: Oceanside Restorative with Melissa (54:52)
Level:
Intermediate
Advanced
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.
Week Two
Class Four: Foundations in Flow (49 min)
Alternative: Power Yoga with Twists (45 min)
Week Three
Class Seven: Prana, Pulse Flow (63 min)
Alternative: Foundations in Flow (49 min)
Week Four
Class Ten: Beautifully Bound (70 min)
Alternative: Backbending from the Base: Intermediate (39 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)
Week Six
Class Sixteen: Sukha Flow (77 min)
Alternative: Backbending from the Base: Advanced (50 min)
by David Procyshyn
Level:
Beginner
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)
Short Classes:
1) Yoga Therapy for the Shoulders and Upper Back (12 min)
2) Yoga Therapy for the Hands, Wrists and Forearms (11 min)
Week Two
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: A 30-Min Class for the Shoulders (33 min)
Short Classes:
1) Yoga Therapy for the Neck and Feet (15 min)
2) Gentle Yoga for the Neck (10 min)
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)
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)
Short Classes:
1) Yoga Therapy for the Hands, Wrists and Forearms (11 min)
2) Yoga Therapy for the Shoulders and Upper Back (12 min)
Week Five
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: A 30-Min Class for the Shoulders (33 min)
Short Classes:
1) Office Yoga for the Neck and Shoulders (13 min)
2) Yoga Therapy for the Neck and Feet (15 min)
Class Two: Yoga Therapy for the Whole Body (47 min)
Alternative: The Ultimate Shoulder Sequence (62 min)
Short Classes:
1) Gentle Yoga for the Neck (10 min)
2) Yoga Therapy for the Hands, Wrists and Forearms (11 min)
by David Procyshyn
Level:
Beginner
Intermediate
Week Two
Class Five: Yoga for Runners: Post-Run
Class Seven: Yoga for Runners: A Stretch Class for the IT Band
Week Three
Class Nine: Yoga for Runners: Injury Prevention
Class Fifteen: Yoga for Runners: A Stretch Class for the IT Band
Week Five
Class Seventeen: Bend and Stretch
Week Six
Class Twenty-one: Yoga for Runners: Pre-Run