Asana Labs
Asana Labs are a required part of our 200Hr Yoga Teacher Training but everyone is welcome. Each week we will explore a different asana (yoga posture), and its variations with emphasis on anatomical & alignment principles pertinent to building and teaching a safe pose.
Students of the 200Hr Yoga Teacher Training should have their Yoga Toolboxes for reference and a notebook or alternative way to take notes.
Asana Labs are held on Wednesdays at 11am Pacific Time with Stacy McCarthy and Sundays at 3pm Pacific Time with Jonathan Richard.
2024/2025 Schedule (Wednesdays and Sundays)
AUGUST 2024
Asana 46: 8/18 ~ Paschimottanasana (seated forward fold) & Upavishtha Konasana (seated open forward fold)
Asana 47: 8/21 ~ Ashtanga Series A & B **
Asana 48: 8/25 ~ Adho Mukha Vrikshasana (hand stand) **
Asana 1 ~ 8/28: Tadasansa and Yoga Basics
SEPTEMBER 2024
Asana 2 ~ 9/1: Uttanasana (standing forward fold) & Half Sun Salutations
Asana 3 ~ 9/4: Adho Mukha Svanasana (downward facing dog) & Anahatasana (downward puppy)
Asana 4 ~ 9/8: Utkatasana (chair pose)
Asana 5 ~ 9/11: Purushamrigasana (sphinx) & Shalabhasana (locust)
Asana 6 ~ 9/15: Bhujangasana (cobra) & Upward facing dog Varation C
9/18: NO CLASS CORE MODULE
Asana 7 ~ 9/22: Introduction to Sequencing
Asana 8 ~ 9/25: Dandasana & Paripuna Navasana (boat)
Asana 9 ~ 9/29: Chaturanga (four limbed staff) & Plank
OCTOBER 2024
Asana 10 ~ 10/2: Balasana (child), Apanasana (knee to chest) & Supta Ananda Balasana (happy baby)
Asana 11 ~ 10/6: Setu bandhasana (bridge) & Savasana (corpse)
Asana 12 ~ 10/9: Yoga Mudra (Seal of Yoga) & Purvottanasana (supine plank)
Asana 13 ~ 10/13: Cat/Cow & Chakoravakasana (sun bird)
Asana 14 ~ 10/16: Parsvottanasana (pyramid) & Urdhva Prasarita Eka Padasana (standing splits)
Asana 15 ~ 10/20: Virabhadrasana 1 (warrior 1) & Virabhadrasana 3 (warrior)
Asana 16 ~ 10/23: Ashva Sanchalasana (runner’s lunge) & Hanumanasana (splits)
Asana 17 ~ 10/27: Natarajasana (dancer)
Asana 18 ~ 10/30: Virabhadrasana 2 & Parsvakonasana (extended side angle)
NOVEMBER 2024
Asana 19 ~ 11/3: Trikonasana (triangle) & Tulata Ardha Chandrasana (balancing half moon)
Asana 20 ~ 11/6: Deviasana (goddess), Mandukasana (frog), Malasana & Upavesasana (squats)
Asana 21 ~ 11/10: Vrkshasana (tree) & Padangushthtasana (hand to toe)
Asana 22 ~ 11/13: Padmasana (lotus) or Sukasana (easy pose)
Asana 23 ~ 11/17: Prasarita Padottanasana (intense spread-leg ff) & Parivrrta Prasarita Padottanasana (rotated wide-legged ff)
Asana 24 ~ 11/20: Classic Sun Salutation
Asana 25 ~ 11/24: Moon Salute
11/27: NO CLASS HOLIDAY
DECEMBER 2024
Asana 26 ~ 12/1: Ardha Matsyendrasana (seated spinal twist) & Parivrtta Utkatasana (standing chair twist) variation D
Asana 27 ~ 12/4: Parivrrta Trikonasana (revolved triangle) & Parivrtta Ardha Chandrasana (revolved half moon)
Asana 28 ~ 12/8: Gharudasana (eagle)
Asana 29 ~ 12/11: Sarvangasana (shoulder stand) & Halasana (plow)
Asana 30 ~ 12/15: Urdhva Dhanurasana or Chakrasana (wheel)
Asana 31 ~ 12/18: Ustrasana (camel) & Viparita Karani (legs up the wall)
Asana 32 ~ 12/22: Parivrtta Parsvakonasana (revolved side angle) & Parivrtta Utthita Padangushthtasana (standing big toe twist)
12/25: NO CLASS HOLIDAY
Asana 33 ~ 12/29: Gomukhasana (cow face)
JANUARY 2025
1/1: NO CLASS HOLIDAY
Asana 34 ~ 1/5: Matsyasana (fish)
Asana 35 ~ 1/8: Ardha Chandrasana (standing side stretch), Parighasana (gate pose) & Parivrtta Janusirsasana (rotated head to knee)
Asana 36 ~ 1/12: Dhanurasana (bow)
1/15: NO CLASS CORE MODULE
Asana 37 ~ 1/19: Supta Padangustasana (reclining leg stretches) & Jathara Parivartansasana (reclined spinal twists)
Asana 38 ~ 1/22: Janu Sirsasana (head to knee), Triang Mukha Eka Pada Paschimottanasana (three-faced forward bend) & krouncasana (heron pose)
Asana 39 ~ 1/26: Baddha Konasana (cobbler) & reclined Baddha Konasana
Asana 40 ~ 1/29: Ekapada Rajakapotasana (pigeon)
FEBRUARY 2025
Asana 41 ~ 2/2: Ardha Mandalasana (half circle) & Vasistasana (side arm balances)
Asana 42 ~ 2/5: Kakasana (crow) & Bakasana (crane)
Asana 43 ~ 2/9: Advancing Arm Balances – BhujaPidasana (crow varations) & Eka Pada Koundinyasana (flying splits) **
Asana 44 ~ 2/12: Simhasana (lion), Virasana (Hero) & Supta Virasana (reclining)
Asana 45 ~ 2/16: Sirasana (headstand) **
Asana 46 ~ 2/19: Paschimottanasana (seated forward fold) & Upavishtha Konasana (seated open forward fold)
Asana 47 ~ 2/23: Ashtanga Series A & B **
Asana 48 ~ 2/26: Adho Mukha Vrksasana (hand stand) **
**Attendance required for experience only ~ you will not be expected to demonstrate or teach these more advanced poses