Description

🧘‍♀️ 8-Week Progressive Vinyasa Yoga Course

📅 When: Tuesdays – 28th July – 15th September 2026

⏰ Time: 6:15pm – 7:30pm

📍 Location: 201 Doghill Road, Baldivis

💰 Investment: $200

⚠️ Please note: No refunds

This 8-week Progressive Vinyasa Yoga Course builds from foundational stability through to more advanced peak poses.

Each class follows a supportive structure, beginning with a grounding warm-up, followed by sun salutations, a peak flow linked to the breath, a targeted cool-down, and finishing with Savasana.

🌿 Phase 1: Foundations & Stability

Weeks 1–4

🌬️ Week 1: Breath & Rooting

Focus: Grounding, Ujjayi breath, and pelvic stability.

Peak Flow: Sun Salutation A variations.

Key Postures: Mountain Pose (Tadasana), Low Lunge (Anjaneyasana), Downward-Facing Dog (Adho Mukha Svanasana), and Child’s Pose (Balasana).

Transition: Meet every movement with an inhale or exhale to establish flow.

🔥 Week 2: Core Ignition

Focus: Bandhas, energy locks, transverse abdominis activation, and spinal integrity.

Peak Flow: Plank to Navasana, Boat Pose, variations.

Key Postures: Dolphin Pose, High Plank, Forearm Plank, and Navasana to Low Boat.

Transition: From Downward Dog, exhale to shift forward into Plank, lowering with control.

🌸 Week 3: Hip Opening & Alignment

Focus: External and internal hip rotation, and lengthening the psoas.

Peak Flow: Warrior II and Goddess Pose.

Key Postures: Warrior II (Virabhadrasana II), Extended Side Angle (Parsvakonasana), Goddess Pose (Utkata Konasana), and Malasana, Yogic Squat.

Transition: Exhale to step back from Downward Dog directly into Warrior II.

⚖️ Week 4: Standing Balances

Focus: Drishti, focus, ankle stability, and one-legged standing strength.

Peak Flow: Half Moon Pose (Ardha Chandrasana).

Key Postures: Tree Pose (Vrksasana), Warrior III (Virabhadrasana III), and Half Moon Pose.

Transition: Inhale to lift into Warrior III from High Lunge, then exhale to open the hips and stack for Half Moon.

✨ Phase 2: Mobility & Expansion

Weeks 5–8

🌀 Week 5: Twists & Detoxification

Focus: Spinal rotation, core twisting, and shoulder mobility.

Peak Flow: Revolved Crescent Lunge (Parivrtta Anjaneyasana).

Key Postures: Revolved Chair Pose (Parivrtta Utkatasana), Revolved Side Angle (Parivrtta Parsvakonasana), and Supine Spinal Twist.

Transition: Inhale to lengthen the spine, then exhale deeply to twist, linking movement to the rhythm of Ujjayi breath.

🦵 Week 6: Hamstrings & Forward Folds

Focus: Posterior chain flexibility, hamstring release, and patience.

Peak Flow: Splits, Hanumanasana prep, or Compass Pose prep.

Key Postures: Pyramid Pose (Parsvottanasana), Extended Triangle Pose (Utthita Trikonasana), and Hand-to-Big-Toe Pose (Utthita Hasta Padangusthasana).

Transition: Step from Downward Dog into Pyramid, holding for three breaths before flowing back to a Vinyasa.

💛 Week 7: Backbends & Heart Openers

Focus: Thoracic spine mobility, shoulder opening, and counteracting sitting postures.

Peak Flow: Camel Pose (Ustrasana) or Wheel Pose (Urdhva Dhanurasana).

Key Postures: Cobra Pose (Bhujangasana), Upward-Facing Dog (Urdhva Mukha Svanasana), Bow Pose (Dhanurasana), and Camel Pose.

Transition: Inhale to lift the chest and open the heart, using the core to protect the lower back.

🌊 Week 8: Fluid Dynamics & Inversions

Focus: Uninterrupted movement, integration, and arm balancing.

Peak Flow: Crow Pose (Bakasana) or Headstand (Sirsasana) prep.

Key Postures: Crow Pose, Tripod Prep, and Chaturanga to Upward-Facing Dog transitions.

Transition: Connect all previous weeks into an uninterrupted ladder flow, moving fluidly from breath to movement without pausing.