Thursday, January 31st class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana) with head supported on bolster/blankets

- Seated one-legged pose (Janu Sirsasana)

- Forward fold from (Janu Sirsasana) with head supported on bolster/blankets

- Seated wide-legged pose (Upavistha Konasana)

- Forward fold from (Upavistha Konasana)

- Poses with chair

       1.  Wide-legged pose (Prasarita Padottanasana) variation,

            with head supported on bolster/blankets

       2.  Forward fold (Utanasana) variation, with head supported

            on bolster/blankets

- Reclining side twists (Salamba Baharadvajasana)

- (Supta Padangusthasana) series, with strap and block

- (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, January 29th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

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

   (Chest opener)

- Child’s pose (Balasana) with head resting on block/bloster

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

   for hips

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

   blanket for shoulders

- Reclining side twists (Salamba Bharadvajasana)

- (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, January 24th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side twists from (Sukasana)

- Side extensions from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- Boat pose (Paripuma Navasana) series

- Seated pose (Dandasana)

- Foot / calf massage from (Dandasana) variation

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Child’s pose (Balasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Reverse warrior pose (Viparita Virabhadrasana)

       3.  Extended side angle pose (Utthita Parsvakonasana)

       4.  Wide-legged forward fold (Prasarita Padottanasana)

- 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, January 22nd 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)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Seated one-legged pose (Janu Sirsasana)

- Cow face pose (Gomukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Dolphin Plank pose (Makara Adho Mukha Svanasana)

- 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)

- (Supta Padangusthasana) series, with bolster and strap

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

   blocks or rolled blankets for hips  -or-

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

   blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, January 17th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Neck extensions from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Pyramid pose (Parsvottanasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Pyramid pose (Parsvottanasana)

       3.  Half moon pose (Ardha Chandrasana)

       4.  Forward fold (Utanasana)

       5.  Down dog (Adho Mukha Svanasana)

       6.  Seated 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   -or-

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

   blanket for shoulders

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Tuesday, January 15th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Arm extensions from (Sukasana)

- Seated one-legged pose (Janu Sirsasana)

- Side twists from (Janu Sirsasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Bird dog pose (Chakorasana)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Utthita Chaturanga Dandasana)

- Down dog / Plank pose (Vinyasa)

- 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)

- Poses at the wall

       1.  Legs up the wall (Viparita Karani)

       2.  Spread legs up the wall (Viparita Karani)

       3.  Pyramid pose (Parsvottanasana)

       4.  Warrior 3 (Virabhadrasana III)

       5.  Tree pose (Vrksasana)

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

   lift left leg towards ceiling, pause, grab knees into chest, extend left leg to floor,

   pause, lift right leg towards ceiling, pause, grab knees into chest, open legs

   into a straddle, pause, grab knees into chest (Balancing pose)

- Lying on back position, side twists

- (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, January 10th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs 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)

- Boat pose (Paripuma Navasana) variation

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- 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)

- Child’s pose (Balasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Stretch back with ropes

       3.  Squat with ropes

       4.  Tree pose (Vrksasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Side twists from (Viparita Karani) variation

- (Supta Padangusthasana) series, with block

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

   rolled blankets for hips

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, January 8th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Shoulder shrugs from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marichyasana)

- Seated wide-legged pose (Upavistha Konasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child’s pose (Balasana)

- Down dog (Adho Mukha Svanasana)

- Dolphin Plank pose (Utthita Chaturanga Dandasana)

- Poses at the wall

       1.  Reach arms overhead, stand up on toes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virbhadrasana III)

       4.  Legs up the wall (Viparita Karani)

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

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

   blanket for head  -or-

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

   blocks or rolled blankets for hips

- Closing Meditation

       Mindfulness meditation - follow body sensations

       3 Oms

Thursday, January 3rd 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