Thursday, August 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana)

- Childs pose (Balasana) supported by blankets

- Seated pose (Virasana) supported on rolled blankets

- Arm extensions from (Virasana)

- Reclining Hero pose (Supta Virasana) supported on bolsters,

   blankets for head


- Down dog (Adho Mukha Svanasana)


- Wide-legged forward bend (Prasarita Padattonasana) with head
   supported on bolsters/blanket or block

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster,

   feet resting on block

- Legs up the wall (Viparita Karani) supported on bolster

- Spread legs up the wall (Viparita Karani) variation

- Shoulderstand (Salamba Sarvangasana) supported on chair,

   blankets for shoulders and head

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   blocks or rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 27th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Down dog (Adho Mukha Svanasana) with head supported on

   bolster/blankets

- Forward fold (Utanasana) with head supported on crossed arms on

   seat of chair

- Down dog (Adho Mukha Svanasana) with ropes, head supported on

   bolster/blankets

- Down dog (Adho Mukha Svanasana) with two chairs, hands supported

   on chair, head supported on blanket

- Legs up the wall (Viparita Karani)

- Spread legged standing forward fold (Prasarita Padatonasana) with head

   supported on blocks/bolster/blanket

- Stretch hands up wall, balance on toes, then one step back with head resting

   on wall, then step back into a right angle with hands pressing into wall

- Side twists with chair

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster, blanket for

   head, bolster/blankets for feet

- Side twists with bolster

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths or follow body sensations

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Side plank pose (Vasisthasana)

- Standing poses

       1.  Warrior 1 (Virabhadrasana I)

       2.  Triangle pose (Trikonasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Extended right angle pose (Utthita Parsvakonasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side to side

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into childs pose, pause (Vinyasa)

- Down dog (Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana) variation, lift one leg up, pause,

   lift other leg

- Lying on back position, hands at side, inhale, sweep arms overhead and lift legs

   to vertical position, pause, exhale, open legs to straddle, inhale, legs to vertical

   position, exhale, grab knees into chest (Vinyasa)

- Lift legs to vertical position, lower legs one-third to floor, lower legs two-thirds to

   floor, hover legs one-inch above floor, lift legs to a vertical position (Abs)

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Side twists from lying on back position

- (Supta Baddha Konasana) supported on bolster, blanket for head, blocks or

   strap for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 15th class

Viniyoga is a comprehensive and authentic transmission of the teachings of yoga including asana, pranayama, bandha, sound, chanting, meditation, personal ritual, and study of texts. Viniyoga is an ancient Sanskrit term that implies differentiation, adaptation, and appropriate application.

Viniyoga refers to an approach to Yoga that adapts the various means and methods of practice to the unique condition, needs, and interests of each individual – giving each practitioner the tools to individualize and actualize the process of self-discovery and personal transformation.

The practices of Yoga provide the means to bring out the best in each practitioner. This requires an understanding of a person's present condition, personal potential, appropriate goals, and the means available. Just as every person is different, these aspects will vary with each individual.

There are four points that characterize the main difference between the Viniyoga approach and most other forms of asana practice:

1.  Repetition & Stay

     The use of repetition into and out of postures in addition to holding postures.

2.  Function over form

     The emphasis on function rather than form in asana practice, and the science

     of adapting the forms of the postures to achieve different results.

3.  Breath & Adaptation

     The emphasis on breath as the medium for movement in asana, and the

     science of adapting the pattern of breathing in asana to produce different

     effects.

4.  Art & Science of Sequencing

     The refined art and science of combination which allows teachers to create

     sequences of different orientation, length, and intensity to suit the intention

     and context of each practice.

© Copyright 2011 American Viniyoga Institute

Tuesday, August 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists (Marichyasana)

- Cat / cow pose from (Baddha Konasana)

- Lying on back position, inhale, raise legs to vertical position and sweep arms

   overhead, pause, exhale, open legs into a straddle, pause, inhale, raise legs

   to vertical position, exhale, grab and hug knees into chest (Vinyasa)

- Bridge pose (Setu Bandha Sarvangasana)

- Down dog (Adho Mukha Svanasana) variation, grab right shin with left hand,

   then grab left shin with right hand, then raise and extend right leg, then raise

   and extend left leg

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / plank pose (Vinyasa)

- Down dog (Adho Mukha Svanasana) at the wall, with ropes, head supported

   on block or bolster

- (Supta Baddha Konasana) with feet supported on blanket/bolster,

   blanket for head

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side twists from (Sukasana)

- Side twists (Marichyasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- Wide-legged forward bend (Upavistha Konasana)

- Cat / cow pose (Marjariasana)

- Stand up on knees, hands in namaste, inhale, sweep arms overhead, pause,

   exhale, sweep arms down into child's pose, pause (Vinyasa)

- Sphynx pose (Salamba Bhunjangasana)

- Lying on stomach position, lift and extend left arm and right leg, pause, lift and

   extend right arm and left leg, pause, lift and extend both legs and both arms

   (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / plank pose (Vinyasa)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Shoulder opener with ropes

       3.  Tree pose (Vriksasana)

       4.  Legs up the wall (Viparita Karani)

- Lying on back position, hug both feet into chest, extend right leg,

   hug both feet into chest, extend left leg (Balancing pose)

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Tuesday, August 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasasa) rock side to side

- Cat / cow pose from (Baddha Konasana) with feet on blankets

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / plank pose (Vinyasa)


- Side plank pose (Vasisthasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  Stretch hands up the wall, rest forehead

       3.  Stretch shoulders with hands up the wall

       4.  Warrior 3 (Virabhadrasana III)

       5.  Twisting triangle (Parivrtta Trikonasana) prep, revolve upper torso

       6.  Half moon pose (Ardha Chandrasana)

       7.  Twisting triangle (Parivrtta Trikonasana)

       8.  Spread legged forward fold (Prasarita Padottanasana)

       9.  Legs up the wall (Viparita Karani)

     10.  Spread legs up the wall (Viparita Karani) variation

- (Supta Baddha Konasana) supported on bolster, blanket for head,

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms

Thursday, August 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Lying on stomach, arms and legs extended, raise left arm and right leg,

   pause, raise right arm and left leg, pause (Balancing pose)

- Cat / cow pose (Marjariasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Down dog / plank pose (Vinyasa)

- Dolphin pose (Makarasana)

- Dolphin plank pose (Makara Adho Mukha Svansana)

- Dolphin / dolphin plank (Vinyasa)

- Down dog (Adho Mukha Svanasana) variation, lift left leg towards ceiling,

   pause, then lift right leg towards ceiling

- Forward fold (Utanasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  Arm and shoulder stretches

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani) with bolster

       5.  Spread legs up the wall (Viparita Karani) variation

- (Supta Padangusthasana) variation

- Happy baby pose (Ananda Balasana)

- Bridge pose (Setu Bandha Sarvangasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       3 Ohms