Thursday, May 31st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side extensions from (Sukasana)

- Child’s pose (Balasana) supported on bolster/blanket

- Reclining side twists (Salamba Bahardvajasana) with bolster

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

   blanket for shoulders

- (Supta Padangusthasana) series, with bolster and strap

- Poses at the wall

       1.  Bridge pose (Setu Bandha Sarvangasana) variation,

             supported on block, block for feet

       2.  Lying on back position, feet pressing into wall (Supta Tadasana)

       3.  Legs up the wall (Viparita Karani) supported on block

       4.  Lying on back position, feet pressing into wall (Supta Tadasana)

- (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

Tuesday, May 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Arm extensions from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana) with bolster/blanket for head

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

   (Chest opener)

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

   (Chest opener)

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

- Legs up the wall (Viparita Karani)

- Spread legs up the wall (Viparita Karani) variation

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

   blanket for 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

Thursday, May 24th 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, May 22nd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side 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 one-legged pose (Janu Sirsasana)

- Seated side twists from (Janu Sirsasana)

- Seated wide-legged pose (Upavistha Konasana)

- Side extensions from (Upavistha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

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

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

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

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

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

   (Balancing pose)

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

- (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, May 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists 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)

- Garland pose (Malasana)

- Crow pose (Bakasana)

- Lying on back position, rolled blanket under chest,

   blanket for head (Chest opener)

- Lying on back position, rolled blanket under spine,

   blanket for head (Chest opener)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)


- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Tree pose (Vrksasana)

       2.  Legs up the wall (Viparita Karani)

       3.  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, May 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Boat pose (Paripuma Navasana) variation

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

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

- Child’s pose (Balasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaskar) variation

- Poses at the wall

       1.  Stretch arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Twisting Triangle (Parivrtta Trikonasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Legs up the wall (Viparita Karani)

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

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

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

   leg to floor, pause, raise left leg to vertical position, pause, grab knees into

   chest (Balancing pose)

- (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, May 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists 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 twists from (Upavistha Konasana)

- Forward fold from (Upavistha Konsana)

- Low lunge pose (Anjaneyasana) with blocks

- 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 (Twisting pose)

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

   pause, open legs into a straddle, pause, reach arms through open legs, pause,

   lying on back position, legs to vertical position, grab knees into chest (Abs)

- Bridge pose (Setu Bandha Sarvangasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Standing forward fold (Utanasana)

- Standing pose (Tadasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Legs up the wall (Viparita Karani)

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

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

   rolled blankets for hips   -or-

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

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, May 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Calf / foot massage from (Baddha Konasana)

- Seated wide-legged pose (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird-dog pose (Chakorasana)

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

   raise legs to vertical position, pause, exhale, open legs into a straddle, pause,

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

- Lying on back position, grab knees into chest, sweep arms overhead and raise

   legs to vertical position, pause, open legs into a straddle, pause, lift torso and

   reach arms through open legs, pause, lying on back position, grab knees into

   chest (Abs)

- Bridge pose (Setu Bandha Sarvangasana) supported on block

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- 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   -or-

- (Setu Bandha Sarvangasana) supported on bolster

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

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

   left leg to floor, pause, raise right leg to vertical position, pause, grab knees

   into chest (Balancing pose)

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, May 3rd class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Bird-dog pose (Chakorasana)

- 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 (Twisting pose)

- Standing poses

       1.  Standing pose (Tadasana)

       2.  Triangle pose (Trikonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

       4.  Warrior 2 (Virabhadrasana II)

       5.  Tree pose (Vrksasana)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

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

       3.  Side twists from (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, May 1st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- (Baddha Konasana) rock side-to-side

- Foot / calf massage from (Baddha Konasana)

- Boat pose (Paripuma Navasana)

- Wide-legged pose (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Sphynx pose (Salamba Bhujangasana)

- Bird-dog pose (Chakorasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Reach arms overhead, stretch shoulders

       2.  Standing push-ups away from wall

       3.  Warrior 3 (Virabhadrasana III)

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

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

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

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

   (Balancing pose)

- (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