Below are links to sequences I have used to teach classes and
workshops. They are posted here for the students who attend
these classes and workshops and want a reminder of what we
have done. They are not meant to be used as a substitute for
instruction from an experienced yoga instructor.
An Energizing
Vinyasa Sequence

To download as one
MS Word document
(DOC file), click here:
Word Document

This is a sequence of
standing, seated,
inverted, and reclining
postures that guide
you bend forward,
backward, sideways,
and twist. It balances
strength and flexibility
work.

Some postures are
shown with two
options. If you
practice the first
option of each
posture, you will have
a moderate practice;
if you add the second,
you'll have a more
vigorous practice.

However you choose
to move, be sure to
maintain an even,
continuous breath.

Please do not
attempt this
sequence if you have
not practiced vinyasa
forms of hatha yoga
under the guidance of
an experienced
teacher.
A Hip Opening
Sequence

To download as one
MS Powerpoint
presentation (PPT
file), click here:
Powerpoint Slides

To download as six
separate slides (JPG
files), click here:
Slide 1
Slide 2
Slide 3
Slide 4
Slide 5
Slide 6

This is a series of yin
and yang postures
designed to develop
flexibility in all the
areas surrounding
adjoining areas: the
hamstrings in the
back of the thighs,
psoas and quads in
the front of the
thighs, outer thighs,
inner thighs, and low
back.

These postures can
be practiced at any
time, even right
before bed, to
complement your
other yoga practices.

Please do not
attempt these
postures if you have
not had experience
with yin (Taoist) and
yang (PNF) forms of
yoga.

Guidelines for
Inversions and
Backbends

To download as one
MS Word document
(DOC file), click here:
Word Document

These are notes
from the most recent
inverting and
backbending
workshop, designed
for those who have
a regular practice
and wish to develop
their awareness of
the subtle aspects of
aligning the bones,
engaging the
muscles, and
breathing deeply
throughout these
postures.

Please do not
attempt these
postures if you have
not practiced them
under the guidance
of an experienced
teacher.

Looking for
inspiring music
to practice to?

Click here for a
few of my
favorites.
Sequences for Yoga Practice
Yoga for Beginners
Sequence

To download the
updated sequence
as one MS Word
document (DOC file),
click here:
Word Document

To download the
new sun salutations
as one MS Word
document (DOC file),
click here:
Word Document
Or to download it as
a smaller Adobe
Acrobat file (PDF),
click here:
PDF Document

These postures are
some of the ones
we're practicing at
the University of
Cincinnati Campus
Recreation Center in
an 8-week Yoga for
Beginners workshop.

Please do not
attempt these
postures if you have
not practiced them
under the guidance
of an experienced
teacher.

Traveling to
New York,
Chicago,
Los Angeles,
or
southwestern
Ohio?

Recommended
Yoga Studios
and Teachers
A Thanksgiving
Practice

Whether you are
practicing at home, on
the road, in your
childhood bedroom, or
at an open practice in
a yoga studio, you
may find this
sequence useful for a
short, well-rounded
practice. After the sun
salutations, you may
link the postures
together in a flow, or
practice holding them
for longer and
returning to Mountain
(Tadasana) in
between.

Word Document

Please do not attempt
this sequence if you
have not practiced
the postures and
breathing of yoga
under the guidance of
an experienced
teacher.
Finding Your Center:
A Postpartum Core
Strength Practice

This outline covers
the basic guidelines
safely strengthening
the core after
pregnancy and
delivery (anytime from
6 weeks to 30 years
after, as long as
you're doctor-
approved for full
activity). The photos
and brief instructions
are meant to remind
you of what we
worked on together in
the workshop, so
don't try these
movements if you
haven't worked with a
teacher! This is a
Microsoft Word
document (DOC file):

Word Document
Click here for
an audio file
of sun
salutations.