Yoga Programs

Series 2Beginner Progressing toIntermediateby David Procyshyn

Duration: 8 Weeks Commitment Per Week: 5 Classes

Level:Beginner

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 can’t do. It’s 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

haven’t 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, it’s 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.

Breathing Exercises:You’ll 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

you’re 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-

natives—classes 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.

Some classes do require

props; the props are listed

with the class on the

website.

Before you start the

program, choose your

classes and set up a

schedule. Plan when you

intend to do each class.

TIP

NOTE

Week OneClass One: The Ultimate Shoulder Sequence with David (63 min)

Alternative: Beginner’s 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 Beginner’s 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: Beginner’s 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 ThreeClass 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: Beginner’s 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 FourClass 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: Beginner’s 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 FiveClass 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: Beginner’s 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: Beginner’s 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 SixClass 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: Beginner’s 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 SevenClass 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 EightClass 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