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 main-
tain a regular yoga practice and help you con-
tinue 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 its too much, its 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 youre feeling
that day.
This program is specifically designed to prog-
ress 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 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 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 Beginners 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