Yoga ProgramsSeries 1Yoga For Absolute Beginners

by David Procyshyn

Duration: 6 Weeks Commitment Per Week: 2 Classes and 1 Tutorial

Level:

Beginner

Goal: To learn the yoga basics from the perspective

of an absolute beginner. The focus will be on

classes that move through gentle poses while

being careful and emphasizing alignment. Each

class builds on the one before it, finishing with

class 12, which will challenge the student the

most.

Focus: Don’t push yourself. Make sure that even when

you feel uncomfortable that you can relax and

breathe deeply. Muscles stretch best when you

are aware of them as they are stretching, and

they stretch even better when you consciously

relax them.

Apply the principles of core activation as much

as you can, so you are always protecting your

spine. Have patience with yourself and listen to

your body. If you are quite sore the next day,

take a break until you feel ready for the next

class.

Benefits: This series of classes is great for those who are

new to yoga or have not done a lot of stretch-

ing in the past. It is designed to get your mus-

cles used to being stretched, while minimizing

soreness. After 6 weeks, not only will you feel

more flexible, but you will be able to take on

more challenging classes.

When To Do Each Class: This program is meant to fit your schedule, so

set up your yoga classes when they work for

you. Keep in mind that it is best to plan a class

when you have enough time both before and

after the session to settle into and transition out

of the class. Also, it’s a good idea to leave a

day between classes so your body can rest.

What Are Tutorials?: Tutorials are optional and are for those who are

looking to go into more depth with yoga anato-

my. They can be done at any point during that

particular week and are designed to teach you

important principles of alignment.

What Are Shorter Classes?: We provide additional, shorter class options if

you are looking to do more. Each one is cho-

sen to complement that particular stage of

your program by helping improve your body’s

strength and flexibility.

What Are Alternatives?: Along with your weekly list of classes are alter-

natives - classes you can do if you would pre-

fer, for whatever reason, to do a different class.

Some classes require

props; the props are

listed on the website

below each video.

Before you start the

program, choose your

classes and set up a

schedule. Plan when you

intend to do each class.

TIP

NOTE

Week OneClass One: A Stretch Class for Beginners I

Alternative: Yoga for Runners: A Stretch Class for the IT Band

Class Two: A Stretch Class for Beginners II

Alternative: Yoga for Runners: A Stretch Class for the IT Band

Tutorial: Core Activation Part I: The Pelvic Floor

Short Classes: 1) Yoga Therapy for the Shoulders and Upper Back 2) Yoga Therapy

for the Hands, Wrists and Forearms

Week TwoClass Three: Pilates Fundamentals: The Five Principles

Alternative: Pilates: Beginner Level 1 Class

Class Four: Beginners’ Yoga for Shoulder Strength

Alternative: A 30-Minute Class For The Shoulders

Tutorial: Core Activation Part II: The Transversus Abdominis

Short Classes: 1) Yoga Therapy for the Neck and Feet 2) Gentle Yoga for the Neck

Week ThreeClass Five: Pilates: Beginner Level 1 Class

Alternative: A 30-Minute Class For The Shoulders

Class Six: Beginners’ Yoga for Leg Strength

Alternative: Yoga for the Hips, Hamstrings and Back

Tutorial: Core Activation Part III: The Multifidus

Short Classes: 1) Restorative Yoga: Letting Go Through Stillness and Stretch 2) Yoga Thera-

py for the Hips

Week FourClass Seven: Restoring Equilibrium

Alternative: Breath, Balance and Twists

Class Eight: Bend and Stretch

Alternative: Challenge Your Body: A Beginner’s Level II Class

Tutorial: Core Activation Part IV: Putting it all Together

Short Classes: 1) Twist and Stretch 2) Restorative Yoga: Letting Go Through Stillness and

Stretch

Week FiveClass Nine: Restoring Balance

Alternative: Breath, Balance and Twists

Class Ten: The Ultimate Shoulder Sequence

Alternative: Challenge Your Body: A Beginner’s Level II Class

Tutorial: Core Activation Part V: The Fragile Egg

Short Classes: 1) Yoga for the Hips, Hamstrings and Back 2) Beginners’ Yoga for Leg

Strength

Week SixClass Eleven: Breath, Balance and Twists

Alternative: Restoring Equilibrium

Class Twelve: A Deep Release for the Hips, Hamstrings and Lower Back

Alternative: Challenge Your Body: A Beginner’s Level II Class

Tutorial: Core Activation Part VI: Incorporating Movement

Short Classes: 1) Bend and Stretch 2) Yoga Therapy for the Shoulders and Upper Back

All done? Congratulations!Please email your comments and questions to david@doyogawithme.com.