Yoga Programs

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:
Dont 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, its 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 bodys
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
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 Two
Class 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 Three
Class 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 Therapy for the Hips
Week Four
Class Seven: Restoring Equilibrium
Alternative: Breath, Balance and Twists
Class Eight: Bend and Stretch
Alternative: Challenge Your Body: A Beginners 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 Five
Class Nine: Restoring Balance
Class Ten: The Ultimate Shoulder Sequence
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 Six
Class Eleven: Breath, Balance and Twists
Alternative: Restoring Equilibrium
Class Twelve: A Deep Release for the Hips, Hamstrings and Lower Back
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.
Yoga
Programs
Series 7
Ongoing Beginner Yoga Program
by David Procyshyn
Level:
Beginner
Duration: 8 Weeks
Commitment Per Week: 3 Classes
Goal:
The primary goal is to encourage you to maintain a regular yoga practice and help you continue to progress once you have completed the
Absolute Beginners Program.
Focus:
The focus is to continue improving. This
program is designed to increase the level of
difficulty gradually and safely, while continuing
to challenge you. At times, you may be asked
to move into a pose that you find difficult, so
if you feel like its too much, its perfectly fine
to leave it out. Focus on your breath and have
patience.
Benefits:
Along with improved flexibility, strength and
balance, yoga inspires a deeper sense of calm
and ease in your body and mind. Yoga reduces
fatigue, decreases anxiety, cuts stress, lifts
your mood, improves sleep, reduces pain,
lowers cholesterol and generally improves
quality of life.

This program is designed to honour your
already busy schedule, providing some
flexibility around when classes are done. One
of the two classes listed can be completed
during either of the two days they are allotted
to. Set up your classes when they work for you,
keeping in mind that it is best to plan a class
when you have enough time, both before and
after, to settle into and transition out of the
class.
NOTE
Some classes do require
props; the props are listed
with the class on the
website.
Weekly Structure:
With the exception of Saturday, you will be
doing one class for every two-day period.
Within each two-day period you have two
choices, a shorter or a longer class, depending
on your available time and how youre feeling
that day.
This program is specifically designed to progress as a beginner student, but it is not rigid.
You will see significant results if you follow it
closely, but feel free to make changes, or even
miss a class, if you need to.
What Are Alternatives?

They allow you to choose, for example, to do a
mellow or shorter class when the first option is
a rigorous or longer one.
TIP
Week One
Sun/Mon:
Class One: The Ultimate Shoulder Sequence with David (63:38)
Alternative: Bend and Stretch with Melissa (34:50)
Tues/Wed:
Class Two: Burnout to Bliss with Nicky Jones (66:08)
Alternative: Beginners Yoga for Leg Strength with Melissa (21:34)
Thurs/Fri:
Class Three: Oceanside Restorative with Melissa (54:52)
Alternative: Yoga for the Hips, Hamstrings and Back with David (26:59)
Week Two
Sun/Mon:
Class Four: Restoring Equilibrium with David (64:59)
Alternative: Twist and Stretch with Melissa (32:44)
Tues/Wed:
Class Five: Melt Into Gratitude with Nicky (52:47)
Alternative: Yoga Therapy for the Hips with Erica (10:21)
Thurs/Fri:
Class Six: Restoring Balance with David (81:41)
Alternative: Bedtime Yoga with Melissa (36:19)
Week Three
Sun/Mon:
Class Seven: Deep Release for the Hips, Hamstrings and Lower Back with David (47:32)
Tues/Wed:
Class Eight: Evening Restorative Flow with Tianne (43:41)
Alternative: Sun Salutations I with Melissa (19:52)
Thurs/Fri:
Class Nine: Challenge Your Body: A Beginners Level II Class with David (49:09)
Alternative: Release the Neck with David (16:08)
Week Four
Sun/Mon:
Class Ten: Breath, Balance and Twists with Anastasia (57:01)
Alternative: Yoga for the Upper Back with David (37:05)
Tues/Wed:
Class Eleven: Core Strength and Stretch with Melissa (54:50)
Alternative: Beginners Yoga for Shoulder Strength with Melissa (22:45)
Thurs/Fri:
Class Twelve: Oceanside Restorative with Melissa (54:52)
Alternative: A 30-minute Class for the Shoulders with David (33:20)
Week Five
Sun/Mon:
Class Thirteen: Burnout to Bliss with Nicky (66:08)
Alternative: Daytime Restorative Flow with Tianne (39:10)
Tues/Wed:
Class Fourteen: Core Strength and Stretch with Melissa (54:50)
Thurs/Fri:
Class Fifteen: Deep Release for the Hips, Hamstrings and Lower Back with David (47:32)
Week Six
Sun/Mon:
Class Sixteen: Breath, Balance and Twists with Anastasia (57:01)
Tues/Wed:
Class Seventeen: Empower Your Boundaries with Rachel (48:52)
Thurs/Fri:
Class Eighteen: A Seated, Whole Body Hatha Yoga Flow with David (45:04)
Alternative: Sun Salutations I with Melissa (19:52)
Week Seven
Sun/Mon:
Class Nineteen: Core Strength and Stretch with Melissa (54:50)
Alternative: Yoga Therapy for the Neck and Feet with Erica (15:25)
Tues/Wed:
Class Twenty: Melt Into Gratitude with Nicky (52:47)
Thurs/Fri:
Class Twenty-one: Beginner Basics in Flow with Fiji (75:23)
Alternative: Beginners Yoga for Shoulder Strength with Melissa (22:45)
Week Eight
Sun/Mon:
Class Twenty-two: Restoring Balance with David (81:41)
Alternative: Yoga Therapy for the Shoulders and Upper Back with Erica (11:41)
Tues/Wed:
Class Twenty-three: Beginner Basics in Flow with Fiji (75:23)
Thurs/Fri:
Class Twenty-four: Empower Your Boundaries with Rachel (48:52)
Alternative: Gentle Yoga for the Neck with David (9:39)
All Done? Congratulations!
Please email your comments and questions to david@doyogawithme.com
Yoga
Programs
Series 2
Beginner Progressing to
Intermediate
by David Procyshyn
Level:
Beginner
Duration: 8 Weeks
Goal:
Your goal is to progress from a beginner to an
intermediate student. Classes are chosen from
a wide range of teachers and styles and each
weekly set is designed to help you develop the
strength, focus and flexibility you need to move
forward.
Focus:
Many of these classes will push you out of your
comfort zone. There will be many poses that
you simply cant do. Its perfectly fine to leave
them out. Focus on your breath and when you
move into an uncomfortable edge, try to do it
without tensing your body or quickening your
breath. Have patience with yourself.
Benefits:
You will gradually feel stronger and more flexible, as well as a deeper sense of calm, as you
progress through the eight weeks. Your body
will open up in ways it never has and you will
learn a lot about yourself as you try things you
havent done before. The optional meditations
and breathing exercises will help you relax.

day between classes when your body is
sore or you need to take a break.
Weekly Meditations:
You will listen to one guided audio meditation
along with each weekly list of classes. Practicing these regularly will greatly enhance your
experience of the program by helping you rest,
relax and sleep better. Each one is chosen to
complement the particular stage you are on.
NOTE
below each video.
Breathing Exercises:
Youll also do one guided breathing exercise
along with each weekly list of classes. These
simple techniques will have a surprising impact
on your mental clarity, calm and energy levels
by helping dissolve anxiety and by infusing the
body with vitality. They are meant to be done
in stages, so stay with the current exercise, if
youre not ready to move on. Visit the Yoga
Breathing section for more detailed instructions.
What Are Alternatives?:

Along with your weekly list of classes are alternativesclasses you can do if you would prefer, for whatever reason, to do a different class.
mellow class when the first option is a rigorous
one.
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: The Ultimate Shoulder Sequence
Alternative: Beginners Yoga for Shoulder Strength
Class Two: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Beginners Yoga for Leg Strength
Class Three: Oceanside Restorative
Alternative: Restorative Yoga: Letting Go Through Stillness and Stretch
Class Four: Twist and Stretch
Alternative: Restoring Balance
Class Five: Yin Yoga: Sinking into Stillness
Alternative: Evening Restorative Flow
Meditation: A Total Body Relaxation I
Breathing Exercise: The Rhythmic Breath 6-3-6-3
Week Two
Class Six: Challenge Your Body: A Beginners Level II Class
Alternative: Bend and Stretch
Class Seven: Burnout To Bliss
Alternative: Yoga for the Hips, Hamstrings and Back
Class Eight: Beginners Yoga for Leg Strength
Alternative: A Seated, Whole Body Hatha Yoga Flow
Class Nine: Restorative Yoga: Letting Go Through Stillness and Stretch
Class Ten: Mindful Yin Yoga
Alternative: Restorative Yoga: Letting Go Through Stillness and Stretch
Meditation: A Total Body Relaxation II
Week Three
Class Eleven: Breathing Through Movement
Class Twelve: Bend and Stretch
Alternative: Mindful Yin Yoga
Class Thirteen: Oceanside Restorative
Alternative: A Deep Release for the Hips, Hamstrings and Lower Back
Class Fourteen: Playing the Edge
Alternative: Beginners Yoga For Leg Strength
Class Fifteen: Burnout to Bliss
Alternative: Twist and Stretch
Meditation: A Total Body Relaxation III
Week Four
Class Sixteen: Beginner Basics in Flow
Alternative: Restoring Balance
Class Seventeen: A Deep Release for the Hips, Hamstrings and Lower Back
Class Eighteen: Restorative Yoga: Letting Go Through Stillness and Stretch
Class Nineteen: Twist and Stretch
Alternative: Multilevel Morning Flow
Class Twenty: Mindful Yin
Alternative: Evening Restorative
Meditation: A Total Body Relaxation IV
Breathing Exercise: Alternate Nostril Breath 4-8
Week Five
Class Twenty-One: Sun Salutes with Binding Twists
Class Twenty-Two: Multilevel Morning Flow
Alternative: Yin Yoga: Sinking into Stillness
Class Twenty-Three: Oceanside Restorative
Class Twenty-Four: A Deep Release for the Hips, Hamstrings and Lower Back
Class Twenty-Five: Foundations in Flow
Alternative: Mindful Yin
Meditation: Lightness of Being
Breathing Exercise: Alternate Nostril Breath 4-4-8
Week Six
Class Twenty-Six: An Evening Flow
Alternative: Yin Yoga: Sinking into Stillness
Class Twenty-Seven: Beginner Basics in Flow
Alternative: Bend and Stretch
Class Twenty-Eight: The Ultimate Shoulder Sequence
Class Twenty-Nine: Multilevel Morning Flow
Alternative: Oceanside Restorative
Class Thirty: Restoring the Body
Meditation: Expand Your Mind
Week Seven
Class Thirty-One: Natarajasana: Dance of the Divine
Class Thirty-Two: Restoring Equilibrium
Alternative: Reclaim Your Joy
Class Thirty-Three: Oceanside Restorative
Alternative: Burnout To Bliss
Class Thirty-Four: A Deep Release for the Hips, Hamstrings and Lower Back
Alternative: Foundations In Flow
Class Thirty-Five: Sukha Flow Class
Meditation: Yoga Nidra for Sleep
Week Eight
Class Thirty-Six: Natarajasana: Dance of the Divine
Class Thirty-Seven: Playing the Edge
Alternative: Oceanside Restorative
Class Thirty-Eight: Restoring Equilibrium
Alternative: Yin Yoga: Sinking Into Stillness
Class Thirty-Nine: A Flow for Courage
Class Forty: Multilevel Morning Flow
Meditation: Heal Chronic Pain
All done? Congratulations! Comments: david@doyogawithme.com.
Yoga
Programs
Series 8
Ongoing Intermediate
Yoga Program
by David Procyshyn
Level:
Intermediate
Duration: 8 Weeks
Goal:
The primary goal is to help you maintain a
regular yoga practice, helping you continue to
progress once you have completed the
Beginner Progressing to Intermediate Program.
Focus:
The focus is to continue improving. This
program is designed to increase the level of
difficulty gradually and safely, while continuing
to challenge you. At times, you may be asked
to move into a pose that you find difficult, so
if you feel like its too much, its perfectly fine
to leave it out. Focus on your breath and have
patience.
Benefits:
Along with improved flexibility, strength and
balance, yoga inspires a deeper sense of calm
and ease in your body and mind. Yoga reduces
fatigue, decreases anxiety, cuts stress, lifts
your mood, improves sleep, reduces pain,
lowers cholesterol and generally improves
quality of life.

This program is designed to honour your
already busy schedule, providing some
flexibility around when classes are done. One
of the two classes listed can be completed
during either of the two days they are allotted
to. Set up your classes when they work for you,
keeping in mind that it is best to plan a class
when you have enough time, both before and
after, to settle into and transition out of the
class.
NOTE
website.
Weekly Structure:
With the exception of Saturday, you will be
doing one class for every two-day period.
Within each two-day period you have two
choices, a shorter or a longer class, depending
on your available time and how youre feeling
that day.
This program is specifically designed to progress as a beginner student, but it is not rigid.
You will see significant results if you follow it
closely, but feel free to make changes, or even
miss a class, if you need to.
What Are Alternatives?

mellow or shorter class when the first option is
a rigorous or longer one.
TIP
Week One
Sun/Mon:
Class One: Beginner Basics in Flow with Fiji (75:23)
Alternative: Sun Salutations II with David (17:56)
Tues/Wed:
Class Two: Playing the Edge with David (66:05)
Alternative: Strengthen and Lengthen with Melissa (30:39)
Thurs/Fri:
Class Three: Oceanside Restorative with Melissa (54:52)
Week Two
Sun/Mon:
Class Four: Empower Your Boundaries with Rachel (48:52)
Alternative: Flow for the Shoulders with Anastasia (38:25)
Tues/Wed:
Class Five: Playing the Edge with David (66:05)
Alternative: Bend and Bind with David (16:22)
Thurs/Fri:
Class Six: Breathing Through Movement with David (80:29)
Week Three
Sun/Mon:
Class Seven: Happy Feet with Rachel (40:31)
Alternative: Armilicious with Kim (18:39)
Tues/Wed:
Class Eight: Sacred Expansion with Ron (73:45)
Thurs/Fri:
Class Nine: Mindful Yin with Jennifer (72:42)
Week Four
Sun/Mon:
Class Ten: Foundations in Flow with Fiji (48:44)
Tues/Wed:
Class Eleven: Happy Feet with Rachel (40:31)
Alternative: Yoga Therapy for the Hips with Erica (10:21)
Thurs/Fri:
Class Twelve: Yin Yoga: Sinking into Stillness with Anastasia (60:42)
Alternative: Yoga Therapy for the Shoulders and Upper Back with Erica (11:41)
Week Five
Sun/Mon:
Class Thirteen: Drishti Flow with Shivani (55:32)
Alternative: Core Fantastic with Kim (24:12)
Tues/Wed:
Class Fourteen: Empower Your Boundaries with Rachel (48:52)
Thurs/Fri:
Class Fifteen: Deep Release for the Hips, Hamstrings and Lower Back with David (47:32)
Week Six
Sun/Mon:
Class Sixteen: Breath, Balance and Twists with Anastasia (57:01)
Alternative: After Work Revitalizer with Rachel (15:44)
Tues/Wed:
Class Seventeen: Gently Into Power with Ron (68:20)
Thurs/Fri:
Class Eighteen: An Evening Flow with David (46:46)
Alternative: Gentle Yoga for the Neck with David (9:39)
Week Seven
Sun/Mon:
Class Nineteen: Sacred Expansion with Ron (73:45)
Alternative: Bodacious Bootie with Kim (24:44)
Tues/Wed:
Class Twenty: Nourish Your Soul with Tracey (62:45)
Thurs/Fri:
Class Twenty-one: Mindful Yin with Jennifer (72:42)
Week Eight
Sun/Mon:
Class Twenty-two: Natarajasana: Dance of the Divine with Shivani (68:18)
Alternative: Armilicious with Kim (18:39)
Tues/Wed:
Class Twenty-three: Nourish Your Soul with Tracey (62:45)
Thurs/Fri:
Class Twenty-four: Renewing Power in Flow: Full Class with Fiji (80:18)
Alternative: Oceanside Restorative with Melissa (54:52)
Yoga
Programs
Series 4
Intermediate to Advanced
Power Yoga
by David Procyshyn
Level:
Intermediate
Advanced
Duration: 6 Weeks
Goal:
The goal is to get stronger, become more
flexible, challenge yourself with difficult classes
and feel amazing!
Classes in this program are chosen from a wide
range of teachers and styles and each weekly
set will help you develop the strength, focus
and exibility you need to move forward.
Focus:
NOTE
website.
Many of these classes will push you out of your

comfort zone and there will be many poses that
you simply cant do; it is perfectly ne to leave
them out. Focus on your breath and when you
move into the uncomfortable edge, try to do it
without tensing your body or quickening your
breath. Have patience with yourself.
What are the Alternatives?:
Benefits:
Resting Classes:
Power yoga is known for its ability to challenge

you, both physically and mentally. The inherent
physical demand of power yoga will build your
strength rapidly and your body may open up in
ways it never has before. You will most likely
try things you have never done and learn a lot
about yourself. The weekly resting classes will
help you recuperate, relax and sleep better.
Do your weekly resting class whenever you feel

the need to rest in between challenging power
classes. These gentle classes are just as important, since they allow the body to
recuperate and relax.

This program is meant to t your schedule, so
day between classes when your body is sore or
you need to rest.
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. They allow you to, for example, choose
to take a class with a different teacher or focus,
when the rst option doesnt resonate with you.
TIP
Week One
Class One: Beginner Basics in Flow (75 min)
Alternative: Multilevel Morning Flow (76 min)
Class Two: Sukha Flow (77 min)
Alternative: Foundations in Flow (49 min)
Class Three: Heavenly Hips (69 min)
Alternative: Drishti Flow (55 min)
Resting Class: Oceanside Restorative (55 min)
Alternative: Yin Yoga: Sinking Into Stillness (61 min)
Week Two
Class Four: Foundations in Flow (49 min)
Alternative: Power Yoga with Twists (45 min)
Class Five: Nourish Your Soul (63 min)
Alternative: Multilevel Morning Flow (76 min)
Class Six: Power Yoga for Balance (72 min)
Alternative: Sukha Flow (77 min)
Resting Class: Mindful Yin (73 min)
Alternative: Restoring Equilibrium (65 min)
Week Three
Class Seven: Prana, Pulse Flow (63 min)
Alternative: Foundations in Flow (49 min)
Class Eight: Renewing Power in Flow: Full Class (80 min)
Alternative: Heavenly Hips (69 min)
Class Nine: Connections to Core (57 min)
Alternative: Sukha Flow (77 min)
Resting Class: Burnout to Bliss (66 min)

Alternative: Restorative Yoga: Letting Go Through Stillness and Stretch (36 min)
Week Four
Class Ten: Beautifully Bound (70 min)
Alternative: Backbending from the Base: Intermediate (39 min)
Class Eleven: Prana, Pulse Flow (63 min)
Alternative: Renewing Power in Flow: Foot Balances (63 min)
Class Twelve: Backbending from the Base: Intermediate (39 min)
Alternative: Connections to Core (57 min)
Resting Class: A Deep Release for the Hips, Hamstrings and Lower Back (47 min)
Alternative: Oceanside Restorative (55 min)
Week Five
Class Thirteen: Power and Precision (68 min)
Alternative: Backbending from the Base: Intermediate (39 min)
Class Fourteen: A Flow for Courage (106 min)
Alternative: Progressing to Headstand (66 min)
Class Fifteen: Connections to Core (57 min)
Alternative: Nourish Your Soul (63 min)
Week Six
Class Sixteen: Sukha Flow (77 min)
Alternative: Backbending from the Base: Advanced (50 min)
Class Seventeen: Beautifully Bound (70 min)
Alternative: Progressing to Headstand (66 min)
Class Eighteen: Power and Precision (68 min)

Alternative: Connections to Core (57 min)
Yoga
Programs
Series 5
Yoga for Office Workers
by David Procyshyn
Level:
Beginner
Duration: 6 Weeks
Goal:
To help prevent the many problems created by
sitting at the computer for long periods of time,
including carpal tunnel syndrome, frozen shoulder, neck pain, head aches, back pain, chronic
stress and chronic fatigue. If you already have
one of these issues, this program will help alleviate the symptoms and potentially move you
toward being pain-free.
NOTE
website.
Focus:
The best thing for your body is to do Davids
class, Yoga for Carpal Tunnel Syndrome,
often. It is by far the best class that you can do
if you sit at a desk for more than four hours a
day. The more often you do this class, the better you will feel.
However, if you need a change, feel free to do
the Alternative Class, particularly if its a class
that you experience a lot of benefit from, or if it
focuses on a problem area for you.
As is the case with all classes, avoid pushing
yourself. Make sure that even when you feel
uncomfortable that you can relax and breathe
deeply.
Benefits:
This program has one benet in mind: to become (or remain) pain-free. The schedule is
structured to target problem areas quickly by
stretching muscles that are chronically tight
and strengthening muscles that help re-align
the body in a healthy way.

This program is meant to t your schedule, so
of the class. Also, if your body is feeling tired or
sore, its a good idea to rest.
What are the 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 bodys
strength and exibility.
What are the Alternatives?

What are the Meditations ?

It is extremely helpful to add a meditation or
relaxation to your daily practice, since the
nervous system plays a key role in tension and
pain. We have included weekly meditations that
you can incorporate when you have the time.
TIP
Week One
Class One: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: Ofce Yoga for the Neck and Shoulders (13 min)
Class Two: A 30-Min Class for the Shoulders (33 min)
Alternative: A Stretch Class for Beginners I (24 min)
Class Three: Yoga for Carpal Tunnel Syndrome (37 min)
Alternative: Beginners Yoga for Shoulder Strength (23 min)
Short Classes:
1) Yoga Therapy for the Shoulders and Upper Back (12 min)
2) Yoga Therapy for the Hands, Wrists and Forearms (11 min)
Meditation: Heal Chronic Pain
Week Two
Alternative: A 30-Min Class for the Shoulders (33 min)
Class Two: Beginners Yoga for Shoulder Strength (23 min)
Alternative: A Stretch Class for Beginners II (21 min)
Short Classes:
1) Yoga Therapy for the Neck and Feet (15 min)
2) Gentle Yoga for the Neck (10 min)
Meditation: Total Body Relaxation I
Week Three
Alternative: A Stretch Class for Beginners I (24 min)
Class Two: Yoga for the Hips, Hamstrings and Back (27 min)
Alternative: Beginners Yoga for Leg Strength (22 min)

Short Classes:
1) Yoga Therapy for the Hips (10 min)
2) Ofce Yoga for the Neck and Shoulders (13 min)
Meditation: Lightness of Being
Week Four
Class Two: Restorative Yoga: Letting Go Through Stillness and Stretch (36 min)
Alternative: Yoga for the Hips, Hamstrings and Back (27 min)
Short Classes:
2) Yoga Therapy for the Shoulders and Upper Back (12 min)
Meditation: A Total Body Relaxation II
Week Five
Class Two: The Ultimate Shoulder Sequence (62 min)
Alternative: Yoga Therapy for the Whole Body (47 min)
Short Classes:
1) Ofce Yoga for the Neck and Shoulders (13 min)
2) Yoga Therapy for the Neck and Feet (15 min)
Meditation: Yoga Nidra for Sleep
Week Six
Class Two: Yoga Therapy for the Whole Body (47 min)
Alternative: The Ultimate Shoulder Sequence (62 min)
Short Classes:
1) Gentle Yoga for the Neck (10 min)
Meditation: Expand Your Mind
Yoga
Programs
Series 3
Yoga Program For Runners
by David Procyshyn
Level:
Beginner
Intermediate
Duration: 6 Weeks
Goal:
This yoga program directly addresses the
physical demands that are part of an intense
training regime, keeping you injury-free, improving your performance and shortening your
recovery time.
Focus:
The focus is simple - to target key muscles that
play a significant role in running and are often
responsible for injuries. Muscles that often
become tight are stretched. Muscles that often
become weak are strengthened.
There will most likely be poses that you simply
cant do; it is perfectly fine to leave them out.
Focus on your breath and when you move into
an uncomfortable edge, try to do it without
tensing your body or quickening your breath.
Have patience with yourself.
Benefits:
Too many runners suffer from bad backs and
knees, often forcing them to abandon running
altogether. Not only will you feel stronger and
a greater range of motion when youre running,
but your loose muscles will also have better
access to healthy blood and oxygen, speeding
recovery and reducing the risk of injury.

day between classes when your body is sore or
you need to rest.
NOTE
below each video.
Weekly Structure:
Each week you need to schedule in three 2030 minute classes and one full-length class
(approximately 60 minutes). The three shorter
classes are meant to be done before or after
your run, while the full-length class can be
done anytime during the week.
For the full-length class, there is the option of
doing an upbeat or a mellow class, depending
on how you are feeling that day. The upbeat
class will be more of a vinyasa or power flow,
whereas the mellow alternative will be a more
gentle hatha, yin or restorative class.
TIP
Week One
Class One: Yoga for Runners: Pre-Run
Class Two: Beginners Yoga for Leg Strength
Class Three: Yoga for Hips, Hamstrings and Back
Full-Length Classes. Choose One:
Upbeat: Beginner Basics in Flow
Mellow: Restoring Equilibrium
Week Two
Class Five: Yoga for Runners: Post-Run
Class Six: Bend and Stretch
Class Seven: Yoga for Runners: A Stretch Class for the IT Band
Upbeat: Multilevel Morning Flow
Mellow: Breath, Balance and Twists
Week Three
Class Nine: Yoga for Runners: Injury Prevention
Class Ten: Twist and Stretch
Class Eleven: Yoga Therapy for the Hips
Upbeat: Sukha Flow Class
Mellow: Mindful Yin Yoga
Week Four
Class Thirteen: Happy Hamstrings
Class Fourteen: Beginners Yoga for Leg Strength
Class Fifteen: Yoga for Runners: A Stretch Class for the IT Band
Upbeat: Foundations in Flow
Mellow: A Deep Release for the Hips, Hamstrings and Lower Back
Week Five
Class Seventeen: Bend and Stretch
Class Eighteen: Yoga for Runners: Injury Prevention
Class Nineteen: A 30-Minute Class for the Shoulders
Upbeat: An Evening Flow
Mellow: Oceanside Restorative
Week Six
Class Twenty-one: Yoga for Runners: Pre-Run
Class Twenty-two: Yoga for Runners: Post-Run
Class Twenty-three: Yoga for Hips, Hamstrings and Back
Upbeat: Renewing Power in Flow: Twists
Mellow: Yin Yoga: Sinking Into Stillness

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Yoga

Commitment Per Week: 2 Classes and 1 Tutorial

When To Do Each Class:

What Are Tutorials?:

What Are Shorter Classes?:

What Are Alternatives?:

All done? Congratulations!

Commitment Per Week: 3 Classes

When To Do Each Class:

What Are Alternatives?

All Done? Congratulations!

Please email your comments and questions to david@doyogawithme.com

Commitment Per Week: 5 Classes

When To Do Each Class:

What Are Alternatives?:

All done? Congratulations! Comments: david@doyogawithme.com.

Commitment Per Week: 3 Classes

When To Do Each Class:

What Are Alternatives?

All Done? Congratulations!

Please email your comments and questions to david@doyogawithme.com

Commitment Per Week: 4 Classes

Many of these classes will push you out of your

What are the Alternatives?:

Power yoga is known for its ability to challenge

Do your weekly resting class whenever you feel

When To Do Each Class:

Along with your weekly list of classes are

Resting Class: Burnout to Bliss (66 min)

Class Eighteen: Power and Precision (68 min)

All Done? Congratulations!

Please email your comments and questions to david@doyogawithme.com

Commitment Per Week: 3 Classes

When To Do Each Class:

What are the Shorter

What are the Alternatives?

What are the Meditations ?

Class Three: Yoga for Carpal Tunnel Syndrome (37 min)

All Done? Congratulations!

Please email your comments and questions to david@doyogawithme.com

Commitment Per Week: 4 Classes

When To Do Each Class:

All Done? Congratulations!

Please email your comments and questions to david@doyogawithme.com

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