Yoga Programs

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 classes that move through gentle poses while being careful and emphasizing alignment. Each class builds on the one before it, finishing with class 12, which will challenge the student the most.

NOTE Some classes require props; the props are listed on the website below each video.

Focus: Don’t push yourself. Make sure that even when you feel uncomfortable that you can relax and breathe deeply. Muscles stretch best when you are aware of them as they are stretching, and they stretch even better when you consciously relax them. Apply the principles of core activation as much as you can, so you are always protecting your spine. Have patience with yourself and listen to your body. If you are quite sore the next day, take a break until you feel ready for the next class.

Benefits: This series of classes is great for those who are new to yoga or have not done a lot of stretching in the past. It is designed to get your muscles used to being stretched, while minimizing soreness. After 6 weeks, not only will you feel more flexible, but you will be able to take on more challenging classes.

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 so your body can rest.

What Are Tutorials?: Tutorials are optional and are for those who are looking to go into more depth with yoga anatomy. They can be done at any point during that particular week and are designed to teach you important principles of alignment.

What Are Shorter Classes?: We provide additional, shorter class options if you are looking to do more. Each one is chosen to complement that particular stage of your program by helping improve your body’s strength and flexibility.

What Are Alternatives?: Along with your weekly list of classes are alternatives - classes you can do if you would prefer, for whatever reason, to do a different class.

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: 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 Therapy 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 [email protected].

Yoga Programs Series 7 Ongoing Beginner Yoga Program by David Procyshyn

Level: Beginner

Duration: 8 Weeks

Commitment Per Week: 3 Classes

Goal: The primary goal is to encourage you to maintain a regular yoga practice and help you continue to progress once you have completed the Absolute Beginners Program.

Focus: The focus is to continue improving. This program is designed to increase the level of difficulty gradually and safely, while continuing to challenge you. At times, you may be asked to move into a pose that you find difficult, so if you feel like it’s too much, it’s perfectly fine to leave it out. Focus on your breath and have patience.

Benefits: Along with improved flexibility, strength and balance, yoga inspires a deeper sense of calm and ease in your body and mind. Yoga reduces fatigue, decreases anxiety, cuts stress, lifts your mood, improves sleep, reduces pain, lowers cholesterol and generally improves quality of life.

When To Do Each Class: This program is designed to honour your already busy schedule, providing some flexibility around when classes are done. 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 when you have enough time, both before and after, to settle into and transition out of the class.

NOTE Some classes do require props; the props are listed with the class on the website.

Weekly Structure: With the exception of Saturday, you will be doing one class for every two-day period. Within each two-day period you have two choices, a shorter or a longer class, depending on your available time and how you’re feeling that day. This program is specifically designed to progress as a beginner student, but it is not rigid. You will see significant results if you follow it closely, but feel free to make changes, or even miss a class, if you need to.

What Are Alternatives? Along with your weekly list of classes are alternatives - classes 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 or shorter class when the first option is a rigorous or longer 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 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 [email protected]

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 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 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 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 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: 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 instructions.

What Are Alternatives?: Along with your weekly list of classes are alternatives—classes 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: 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: [email protected].

Yoga Programs Series 8 Ongoing Intermediate Yoga Program by David Procyshyn

Level: Intermediate

Duration: 8 Weeks

Commitment Per Week: 3 Classes

Goal: The primary goal is to help you maintain a regular yoga practice, helping you continue to progress once you have completed the Beginner Progressing to Intermediate Program.

Focus: The focus is to continue improving. This program is designed to increase the level of difficulty gradually and safely, while continuing to challenge you. At times, you may be asked to move into a pose that you find difficult, so if you feel like it’s too much, it’s perfectly fine to leave it out. Focus on your breath and have patience.

Benefits: Along with improved flexibility, strength and balance, yoga inspires a deeper sense of calm and ease in your body and mind. Yoga reduces fatigue, decreases anxiety, cuts stress, lifts your mood, improves sleep, reduces pain, lowers cholesterol and generally improves quality of life.

When To Do Each Class: This program is designed to honour your already busy schedule, providing some flexibility around when classes are done. 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 when you have enough time, both before and after, to settle into and transition out of the class.

NOTE Some classes do require props; the props are listed with the class on the website.

Weekly Structure: With the exception of Saturday, you will be doing one class for every two-day period. Within each two-day period you have two choices, a shorter or a longer class, depending on your available time and how you’re feeling that day. This program is specifically designed to progress as a beginner student, but it is not rigid. You will see significant results if you follow it closely, but feel free to make changes, or even miss a class, if you need to.

What Are Alternatives? Along with your weekly list of classes are alternatives - classes 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 or shorter class when the first option is a rigorous or longer 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 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 [email protected]

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 and feel amazing! Classes in this program are chosen from a wide range of teachers and styles and each weekly set will help you develop the strength, focus and flexibility you need to move forward.

Focus:

NOTE Some classes do require props; the props are listed with the class on the website.

Many of these classes will push you out of your comfort zone and there will be many poses that you simply can’t do; it is perfectly fine to leave them out. Focus on your breath and when you move into the uncomfortable edge, try to do it without tensing your body or quickening your breath. Have patience with yourself.

What are the Alternatives?:

Benefits:

Resting Classes:

Power yoga is known for its ability to challenge you, both physically and mentally. The inherent physical demand of power yoga will build your strength rapidly and your body may open up in ways it never has before. You will most likely try things you have never done and learn a lot about yourself. The weekly resting classes will help you recuperate, relax and sleep better.

Do your weekly resting class whenever you feel the need to rest in between challenging power classes. These gentle classes are just as important, since they allow the body to recuperate and 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 is sore or you need to rest.

Along with your weekly list of classes are alternatives - classes you can do if you would prefer, for whatever reason, to do a different class. They allow you to, for example, choose to take a class with a different teacher or focus, when the first option doesn’t resonate with you.

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: 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 [email protected]

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, including carpal tunnel syndrome, frozen shoulder, neck pain, head aches, back pain, chronic stress and chronic fatigue. If you already have one of these issues, this program will help alleviate the symptoms and potentially move you toward being pain-free.

NOTE Some classes do require props; the props are listed with the class on the website.

Focus: The best thing for your body is to do David’s class, ‘Yoga for Carpal Tunnel Syndrome’, often. It is by far the best class that you can do if you sit at a desk for more than four hours a day. The more often you do this class, the better you will feel. However, if you need a change, feel free to do the Alternative Class, particularly if it’s a class that you experience a lot of benefit from, or if it focuses on a problem area for you. As is the case with all classes, avoid pushing yourself. Make sure that even when you feel uncomfortable that you can relax and breathe deeply.

Benefits: This program has one benefit in mind: to become (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.

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, if your body is feeling tired or sore, it’s a good idea to rest.

What are the Shorter Classes? We provide additional, shorter class options if you are looking to do more. Each one is chosen to complement that particular stage of your program by helping improve your body’s strength and flexibility.

What are the Alternatives? Along with your weekly list of classes are alternatives - classes you can do if you would prefer, for whatever reason, to do a different class.

What are the Meditations ? It is extremely helpful to add a meditation or relaxation to your daily practice, since the nervous system plays a key role in tension and pain. We have included weekly meditations that you can incorporate when you have the time.

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: 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 [email protected]

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 training regime, keeping you injury-free, improving your performance and shortening your recovery time.

Focus: 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 become weak are strengthened. There will most likely be poses that you simply can’t do; it is 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: Too many runners suffer from bad backs and knees, often forcing them to abandon running altogether. Not only will you feel stronger and 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: 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 is sore or you need to rest.

NOTE Some classes require props; the props are listed on the website below each video.

Weekly Structure: Each week you need to schedule in three 2030 minute classes and one full-length class (approximately 60 minutes). The three shorter classes are meant to be done before or after your run, while the full-length class can be done anytime during the week. For the full-length class, there is the option of doing an upbeat or a mellow class, depending on how you are feeling that day. The upbeat class will be more of a vinyasa or power flow, whereas the mellow alternative will be a more gentle hatha, yin or restorative class.

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: 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!

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