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 flexible, 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 is
sore or you need to take a break.

Weekly Meditations:
You will listen to one guided audio meditation
along with each weekly list of classes. Practicing 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 require
props; the props are
listed on the website
below each video.

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 instructions.

What Are Alternatives?:

Along with your weekly list of classes are alternativesclasses you can do if you would prefer, 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
Alternative: Beginners 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 Beginners Level II Class
Alternative: Bend and Stretch
Class Seven: Burnout To Bliss
Alternative: Yoga for the Hips, Hamstrings and Back
Class Eight: Beginners 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: Beginners 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: Beginners 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: Beginners Yoga for Shoulder Strength
Class Twenty-Four: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Beginners 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: Beginners 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.