Thursday, July 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, reach right arm under left shoulder, twist torso,

   pause, hands and knees position, reach left arm under right shoulder, twist

   torso, pause, hands and knees position

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

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

- (Supta Padangusthasana) series, with bolster and strap

- Bridge pose (Setu Bandha Sarvangasana)

- Happy baby pose (Ananda Balasana)

- Poses at the wall

       1. Legs up the wall (Viparita Karani)

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

       3.  Reach and extend arms overhead, stretch shoulders

       4.  Standing backbend (Anuvittasana)

- (Setu Bandha Sarvangasana) supported on bolster or cross bolsters

- Corpse pose (Savasana)

- Closing Meditaiton

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, July 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

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

   bolsters for feet

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

   bolster for feet

- Bridge pose (Setu Bandha Sarvangasana) supported on rolled blanket

   under shoulders, blanket for head

- (Supta Baddha Konasana) supported on two blocks, rolled blankets for hips

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists (Salamba Bharadvajasana)

- Lying on back position, grab knees into chest, extend right leg to floor, then

   raise right leg to vertical position, grab knees into chest, extend left leg to floor,

   then raise left leg to vertical position, grab knees into chest

- Happy baby pose (Ananda Balasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation (follow body sensations)

       3 Oms

Thursday, July 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- One-legged forward fold (Janu Sirsasana)

- Seated side twists from (Janu Sirasasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Low lunge pose (Anjaneyasana)

- Bound side-angle pose (Baddha Parsvokanasana)

- Poses at the wall

       1.  Down dog (Adho Mukha Svanasana) with ropes

       2.  Forward fold (Utanasana) with ropes

       3.  Reach arms overhead, stand up on toes

       4.  Warrior 3 (Virabhadrasana III)

       5.  Stretch back with ropes

       6.  Squat with ropes

       7.  Legs up the wall (Viparita Karani)

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

- (Supta Baddha Konasana) on blocks with rolled blankets for hips, or

   supported on bolster, blanket for head, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, July 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- One-legged forward fold (Janu Sirsasana)

- Seated side twists from (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

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

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

- Hands and knees position, lift and extend right arm and left leg, pause, hands

   and knees position, lift and extend left arm and right leg, pause, hands and

   knees position (Balancing pose)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Twisting triangle (Parivrtta Trikonasana)

       5.  Forward fold (Utanasana)

       6.  Legs up the wall (Viparita Karani)

       7.  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

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, July 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Up dog (Urdhva Mukha Svanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses at the wall

       1.  Triangle pose (Trikonasana)

       2.  Half moon pose (Ardha Chandrasana)

       3.  Bound Side Angle pose (Baddha Parsvokanasana)

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  (Supta Padangusthasana) with strap

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, July 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Side twists from (Baddha Konasana)

- Cow face pose (Gomukasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Forward fold (Utanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Extended side angle pose (Utthita Parsvakonasana)

       5.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Side twists from (Viparita Karani)

- Frog pose (Bhekasana)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, July 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Side extensions from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Side twists from (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Low lunge pose (Anjaneyasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Pyramid pose (Parsovottanasana)

       4.  Standing forward fold (Utanasana)

       5.  Standing backbend (Anuvittanasana)

       6.  Legs up the wall (Viparita Karani)

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

       8.  Frog pose (Bhekhasana)

- Bridge pose (Setu Bandha Sarvangasana) supported on single or cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, July 5th 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

Thursday, June 30th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Single leg forward fold (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Wide-legged forward fold (Upavistha Konasana)

- Side twists from (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Pyramid pose (Parsvottanasana)

       3.  Forward fold (Utanasana)

       4.  Seated side twists

       5.  Standing side twists

       6.  Down dog (Adho Mukha Svanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani)

- (Supta Baddha Konasana) supported on blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, June 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Hands and knees position, lift and extend right arm and left leg, pause, hands

   and knees position, lift and extend left arm and right leg, pause, hands and

   knees position (Balancing pose)

- (Supta Padangusthasana) series, with strap and bolster

- Happy baby pose (Ananda Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Reclining side twists (Salamba Bharadvajasana) with bolster

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, June 23rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Stand up on knees, hands in namaste, inhale, reach and extend arms overhead,

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

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Warrior 2 (Virabhadrasana II)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

       5.  Side twists from (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, June 21st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Hip opener series with block from (Baddha Konasana)

- Seated pose (Dandasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Hands and knees position, lift and extend right arm and left leg, pause, hands

   and knees position, lift and extend left arm and right leg, pause, hands and

   knees position (Balancing pose)

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

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

- Low lunge series with blocks (Anjaneyasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Forward fold (Utanasana)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Side twists from (Viparita Karani)

       6.  Lying on back position, feet pressing into wall, grab one knee into chest,

            pause, feet pressing into wall, grab other knee into chest, grab both feet

            into chest

- Bridge pose (Setu Bandha Sarvangasana) supported on cross bolsters

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, June 16th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Hands and knees position, lift and extend left arm and right leg, pause, hands

   and knees position, lift and extend right arm and left leg, pause, hands and

   knees position (Balancing pose)

- Hands and knees position, reach and extend right arm under left arm, head to

   floor, pause, hands and knees position, reach and extend left arm under right

   arm, head to floor, pause, hands and knees position

- Cobra pose (Bhujangasana)

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

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

   position, lift and extend both arms and both legs, pause, lying on stomach

   position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Down dog / Plank pose / Up dog (Vinyasa)

- Child's pose (Balasana)

- Standing poses

       1.  Triangle pose (Trikonasana)

       2.  Wide-legged forward fold (Prasarita Padottanasana)

       3.  Warrior 2 (Virabhadrasana II)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Side twists from (Viparita Karani)

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms