Thursday, September 28, 2017

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

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

   left knee and grab behind thigh, then grab shin, then knees into chest, extend

   left leg to floor, bend right knee and grab behind thigh, then grab shin, then

   knees into chest (Balancing pose)

- (Supta Padangusthasana) series, with strap

- Bridge pose (Setu Bandha Sarvangasana) series, with block

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

       3.  Legs up the wall (Viparita Karani)

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

- Bridge pose (Setu Bandha Sarvangasana) with cross bolsters

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, September 26th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Cat / cow pose from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Down dog (Adho Mukha Svanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Squat with ropes

- Reclining side twists (Salamba Bharadvajasana)

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

   rolled blankets for hips  -or-  supported on two blocks, rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, September 21st 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, September 19th 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 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Alternate nostril breathing (Nadi Shodhana Pranayama)

- Side extensions from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana)

- Boat pose (Paripuma Navasana)

- Seated side twists (Marichyasana)

- One-legged pose (Janu Sirsasana)

- One-legged side twists (Janu Sirsasana) variation

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)


- Cobra pose (Bhujangasana)


- Low lunge pose (Anjaneyasana)

- Sun salutations (Surya Namaskar) Series C

- Sun salutations (Surya Namaskar) variation

- One-armed side pose (Vashistasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Legs up the wall (Viparita Karani)

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

       4.  Reach arms through spread legs up the wall (Abs)

- Reclining side twists (Salamba Bharadvajasana)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, September 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Cat / cow pose (Majariasana / 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)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Up dog (Urdhva Mukha Svanasana)

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

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Eagle pose (Garudasana)

- 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, feet on wall, hands on floor

       5.  Legs up the wall (Viparita Karani)

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

       7.  Side twists from (Viparita Karani) variation

- Lying on back position, rolled blanket under shoulder blades, head resting

   on blanket

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, September 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated wide-legged pose (Upavistha Konasana)

- Seated pose (Baddha Konasana)

- Foot / calf massage from (Baddha Konasana)

- 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)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Forward fold (Utanasana) variation

       3.  Pyramid pose (Parsvottanasana)

       4.  Lunge pose (Anjaneyasana)

       5.  Seated side twists

       6.  Down dog (Adho Mukha Svanasana)

       7.  Forward fold (Utanasana) variation

- 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, September 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)


- Seated wide-legged pose (Upavistha Konasana)


- Side extensions from (Upavistha Konasana)

- Boat pose (Paripuma Navasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

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

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

   torso, pause, hands and knees position

- Lying on back position, grab knees into chest, inhale, lift legs to vertical position

   and sweep arms overhead, pause, exhale, open legs into a straddle, pause,

   inhale, legs to vertical position, pause, exhale, grab knees into chest (Vinyasa)

- Lying on back position, arms overhead, raise legs to vertical position, bend knees

   and lower legs, raise legs to vertical position, bend knees and lower legs (Abs)

- Bridge pose (Setu Bandha Sarvangasana) without block

- Bridge pose (Setu Bandha Sarvangasana) with block

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

       6.  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