Thursday, September 29th class

- (Pranayama) breathing practice

- Side twists from seated position

- Forward bend from standing on knees position (Vinyasa)

- Childs pose (Balasana)

- Side twists from lying on back position

- Lying on back position, grab knees into chest, inhale, sweep arms overhead / 

   raise feet to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Sun salutations, modified

- Triangle pose (Trikonasana)

- Stand up on toes, lift arms overhead (Balancing pose)

- Low lunge pose (Anjaneyasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Seated pose (Sukasana)

- Corpse pose (Savasana)

Tuesday, September 27th 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, September 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged forward fold (Upavistha Konasana) with blocks

- Cat / cow pose from (Upavistha Konasana)


- Garland pose (Malasana)


- Crow pose (Bakasana)

- Cat / cow pose (Marjariasana / Bitalasana)

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

   in namaste, pause, hands and knees position, reach right arm under left arm,

   twist torso, hands in namaste, pause, hands and knees position

- Down dog (Adho Mukha Svanasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Forward fold (Utanasana)

- Poses at the wall with ropes

       1.  Stretch back

       2.  Squat

       3.  Down dog (Adho Mukha Svanasana)

       4.  Forward fold (Utanasana)

       5.  Standing backbend (Anuvittasana)

- Down dog (Adho Mukha Svanasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Warrior 3 (Virabhadrasana III)

       3.  Legs up the wall (Viparita Karani)

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

       5.  Side twists from (Viparita Karani)

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

   blanket for head / shoulders

- (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, September 20th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

- Down dog / Up dog (Vinyasa)

- Forward fold (Utanasana)

- Standing pose (Tadasana)

- Side extensions from (Tadasana)

- 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 (Parsvottanasana)

       4.  Tree pose (Vrksasana)

       5.  Forward fold (Utanasana)

       6.  Legs up the wall (Viparita Karani)

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

- Lying on back position, grab knees into chest, raise right leg to vertical,

   pause, grab knees into chest, raise left leg to vertical, pause, grab knees

   into chest (Abs)

- Lying on back position, bolster under butt, grab knees into chest, raise both

   legs to vertical position, pause, lower left leg to floor, pause, raise left leg to

   vertical, pause, lower right leg to floor, pause, raise right leg to vertical,

   continue alternating legs (Abs)

- (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

Thursday, September 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Forward fold (Utanasana)

- Sun salutations (Surya Namaskar) variation

- Sun salutation (Series C)

- Low lunge pose (Anjaneyasana)

- (Supta Padangusthasana) series, with bolster and strap

- Lying on back position, rolled blanket under shoulders, arms spread,

   blanket or block for head

- (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, September 13th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- One-legged forward fold (Janu Sirsasana) with block

- Seated forward fold (Paschimottanasana)

- Side twists from (Janu Sirsasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Kneeling position (Vajrasana) variation, arms and shoulders extensions

- 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 block

- Bridge pose (Setu Bandha Sarvangasana)

- Bridge pose (Setu Bandha Sarvangasana) variation, hips supported on blocks,

   lift right leg to vertical, pause, lower right leg to floor, pause, lift left leg to
   vertical, pause, lower left leg to floor

- Happy baby pose (Ananda Balasana)

- Down dog (Adho Mukha Svanasana)

- Forward fold (Utanasana)

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation, raise arms overhead, lift back

   shoulders and head off the floor, reach arms through legs and touch the wall,

   pause, lower arms overhead

- Frog pose (Bhekasana)

- (Supta Baddha Konasana) with head supported on blanket

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, September 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Seated pose (Dandasana)

- Side twists from (Dandasana)

- (Baddha Konasana) rock side-to-side

- Cat / cow pose from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Boat pose (Paripuma Navasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Child's pose (Balasana)

- Sun salutations (Series C)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Warrior 3 (Virabhadrasana III)

       3.  Warrior 3 (Virabhadrasana III) variation, extend left leg out to side,

             then extend right leg out to side

       4.  Legs up the wall (Viparita Karani)

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

       6.  Side twists from (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, September 6th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Side twists from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Forward fold from (Baddha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Hands and knees position, slide right arm under left arm, pause, hands and

   knees position, slide left arm under right arm, pause, hands and knees position

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Bridge pose (Setu Bandha Sarvangasana)

- Lying on back position, legs to vertical, open legs to a straddle, lift torso and

   reach arms through open legs, pause, lying on back position (Abs)

- Lying on back position, legs to vertical, lower right leg to floor, raise right leg

   to vertical, lower left leg to floor, raise left leg to vertical, continue to alternate

   legs (Abs)

- Happy baby pose (Ananda Balasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Warrior 3 (Virabhadrasana III)

       4.  Warrior 3 (Virabhadrasana III) variation, extend right leg to side,

            then extend left leg to side

       5.  Legs up the wall (Viparita Karani)

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, September 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Lying on back position, rolled blanket under chest, blanket for head,

   feet extended to floor

- Bridge pose (Setu Bandha Sarvangasana) supported on bolster

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

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

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

   hands and knees position

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Low lunge pose (Anjaneyasana) with blocks

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

- Frog pose (Bhekasana)

- Reclining side twists (Salamba Bharadvajasana)

- (Supta Baddha Konasana) with feet supported on bolster

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms