Yoga Programs Series 1 Yoga For Absolute Beginners by David Procyshyn
Level:
Beginner
Duration: 6 Weeks
Commitment Per Week: 2 Classes and 1 Tutorial
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.
NOTE Some classes require props; the props are listed on the website below each video.
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 stretching in the past. It is designed to get your muscles 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 anatomy. 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 chosen 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 alternatives - classes you can do if you would prefer, for whatever reason, to do a different class.
TIP Before you start the program, choose your classes and set up a schedule. Plan when you intend to do each class.
Week One Class One: A Stretch Class for Beginners I with David (23 min) Alternative: Yoga for Runners: A Stretch Class for the IT Band with David (26 min) Class Two: A Stretch Class for Beginners II with David (20 min) Alternative: Yoga for Runners: A Stretch Class for the IT Band with David (26 min) Tutorial: Core Activation Part I: The Pelvic Floor with David (3 min) Short Classes: 1) Yoga Therapy for the Shoulders and Upper Back with Erica (11 min) 2) Yoga Therapy for the Hands, Wrists and Forearms with Erica (11 min)
Week Two Class Three: Pilates Fundamentals: The Five Principles with Kim (25 min) Alternative: Pilates: Beginner Level 1 Class with Kim (28 min) Class Four: Beginners’ Yoga for Shoulder Strength with Melissa (22 min) Alternative: A 30-Minute Class For The Shoulders with David (33 min) Tutorial: Core Activation Part II: The Transversus Abdominis with David (3 min) Short Classes: 1) Yoga Therapy for the Neck and Feet with Erica (15 min) 2) Gentle Yoga for the Neck with David (9 min)
Week Three Class Five: Pilates: Beginner Level 1 Class with Kim (28 min) Alternative: A 30-Minute Class For The Shoulders with David (33 min) Class Six: Beginners’ Yoga for Leg Strength with Melissa (21 min) Alternative: Yoga for the Hips, Hamstrings and Back with David (26 min) Tutorial: Core Activation Part III: The Multifidus with David (2 min) Short Classes: 1) Restorative Yoga: Letting Go Through Stillness and Stretch with David (36 min) 2) Yoga Therapy for the Hips with Erica (10 min)
Week Four Class Seven: Restoring Equilibrium with David (64 min) Alternative: Breath, Balance and Twists with Anastasia (57 min) Class Eight: Bend and Stretch with Melissa (34 min) Alternative: Challenge Your Body: A Beginner’s Level II Class with David (49 min) Tutorial: Core Activation Part IV: Putting it all Together with David (4 min) Short Classes: 1) Twist and Stretch with Melissa (32 min) 2) Restorative Yoga: Letting Go Through Stillness and Stretch with David (36 min)
Week Five Class Nine: Restoring Balance with David (81 min) Alternative: Breath, Balance and Twists with Anastasia (57 min) Class Ten: The Ultimate Shoulder Sequence with David (63 min) Alternative: Challenge Your Body: A Beginner’s Level II Class with David (49 min) Tutorial: Core Activation Part V: The Fragile Egg with David (2 min) Short Classes: 1) Yoga for the Hips, Hamstrings and Back with David (26 min) 2) Beginners’ Yoga for Leg Strength with Melissa (21 min)
Week Six Class Eleven: Breath, Balance and Twists with Anastasia (57 min) Alternative: Restoring Equilibrium with David (64 min) Class Twelve: A Deep Release for the Hips, Hamstrings and Lower Back with David (47 min) Alternative: Challenge Your Body: A Beginner’s Level II Class with David (49 min) Tutorial: Core Activation Part VI: Incorporating Movement with David (3 min) Short Classes: 1) Bend and Stretch with Melissa (34 min) 2) Yoga Therapy for the Shoulders and Upper Back with Erica (11 min)
All Done? Congratulations!
Please email your comments and questions to david@doyogawithme.com