Tuesday, May 19th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Poses with chair

       1.  Seated forward fold from (Sukasana)

       2.  One-legged forward fold (Janu Sirsasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)


- Child's pose (Balasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)


- Sphynx pose (Salamba Bhujangasana)

- Down dog (Adho Mukha Svanasana)


- Standing pose (Tadasana)


- Side extensions from (Tadasana)

- Poses at the wall

       1.  Stand up and balance on toes

       2.  One step back, stretch shoulders

       3.  Pyramid pose (Parvottanasana)

       4.  Warrior 3 (Virabahdrasana III) variation

       5.  Triangle pose (Trikonasana) with chair

       6.  Warrior 2 (Virabhadrasana II)

       7.  Down dog (Adho Mukha Svanasana) with chair

       8.  Forward fold (Utanasana) with chair

       9.  Seated side twists with chair

- (Supta Baddha Konasana) with bolster, blanket for head,

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, May 14th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Arm extensions from (Sukasana)

- Side twists from (Sukasana)


- Hip opener series

- Garland pose (Malasana)

- Cat / cow pose from (Sukasana)

- 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)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Warrior 2 (Virabhadrasana II) variation, from standing on knees position

- Sun salutations (Surya Namaskar) variation

- Chair pose (Utkatasana)

- Standing poses

       1.  Warrior 2 (Virabhadrasana II)

       2.  Extended side angle pose (Utthita Parsvakonasana)

       3.  Wide-legged forward fold (Prasarita Padottanasana)

- Poses at the wall

       1.  Stretch back with ropes

       2.  Pyramid pose (Parsvottanasana)

       3.  Warrior 3 (Virabhadrasana III)

       4.  Forward fold (Utanasana)

       5.  Legs up the wall (Viparita Karani)

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

       7.  Frog pose (Bhekasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Tuesday, May 12th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- Forward fold from (Sukasana)

- Seated pose (Dandasana)

- Hip opener series

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Lying on stomach position, lift and extend right arm and left leg, pause, lying on
   stomach position, lift and extend leg arm and right leg, pause, lying on stomach
   position (Balancing pose)

- Down dog (Adho Mukha Svanasana)

- Plank pose (Uttihita Chaturanga Dandasana)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Standing pose (Tadasana)

- Sun salutations (Surya Namaksar) variation

- Chair pose (Utkatasana)

- Poses at the wall with ropes

       1.  Down dog (Adho Mukha Svanasana) with block

       2.  Forward fold (Utanasana)

- Poses with chair

       1.  Down dog (Adho Mukha Svanasana)

       2.  Shoulderstand (Salamba Sarvangasana) with blankets

- Bridge pose (Setu Bandha Sarvangasana) variation, supported on bolster,
   rolled blankets for shoulders and knees, block for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation - counting breaths, follow body sensations, sound

       3 Oms

Thursday, May 7th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Forward fold from (Sukasana)

- Hip opener series

- 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)

- (Supta Padangusthasana) series, with strap

- Happy baby pose (Ananda Balasana)

- (Supta Baddha Konasana) variation, with bolster, rolled blankets under back

   and knees, block for head

- Corpse pose (Savasana)

- Closing Meditation

       Mindfulness meditation

       3 Oms

Tuesday, May 5th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Neck extensions from (Sukasana)

- Side twists from (Sukasana)

- Seated pose (Dandasana)

- Seated side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Down dog (Adho Mukha Svanasana)

- Down dog / Cow pose (Vinyasa)

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

   lift and extend left arm and right leg, pause, rest (Balancing pose)

- Dolphin plank pose (Makara Adho Mukha Svanasana)

- Lying on back position, knees into chest, arms overhead, lift legs to vertical

   position, pause, open legs into a straddle, pause, lift shoulders off floor,

   arms through open legs, pause, arms overhead, legs to vertical, lying on

   back position, knees into chest

- Happy baby pose (Ananda Balasana)

- Side twists

- Bridge pose (Setu Bandha Sarvangasana) with block

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

   blocks for hips

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms

Thursday, April 30th 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, April 28th class

- Opening Meditation

       Mindfulness meditation - counting breaths

- Forward fold from (Sukasana)

- Side extensions from (Sukasana)

- Side twists from (Sukasana)

- (Baddha Konasana) rock side-to-side

- Seated pose (Dandasana)

- Side twists (Marchyasana)

- Cat / cow pose (Marjariasana / Bitalasana)

- Child's pose (Balasana)

- (Supta Baddha Konasana) variation on folded blanket down spine,

   rolled blanket for head

- (Supta Baddha Konasana) variation on bolster, rolled blanket for shoulders,

   block for head, rolled blanket under knees

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

- Reclining side twists with bolster (Salamba Bharadvajasana)

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

- Corpse pose (Savasana)

- Closing Meditation

       3 Oms