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.
2026 Schedule (Wednesdays and Sundays)
MARCH 2026
Asana 1 ~ 3/15: Tadasansa and Yoga Basics
Asana 2 ~ 3/18: Uttanasana (standing forward fold) & Half Sun Salutations
Asana 3 ~ 3/22: Adho Mukha Svanasana (downward facing dog) & Anahatasana (downward puppy)
Asana 4 ~ 3/25: Utkatasana (chair pose)
Asana 5 ~ 3/29: Purushamrigasana (sphinx) & Shalabhasana (locust)
APRIL 2026
Asana 6 ~ 4/1: Bhujangasana (cobra) & Upward facing dog Varation C
4/5: NO CLASS – HOLIDAY
Asana 7 ~ 4/8: Introduction to Sequencing
Asana 8 ~ 4/12: Dandasana & Paripuna Navasana (boat)
Asana 9 ~ 4/15: Chaturanga (four limbed staff) & Plank
Asana 10 ~ 4/19: Balasana (child), Apanasana (knee to chest) & Supta Ananda Balasana (happy baby)
4/22: NO CLASS – GENTLE MODULE
Asana 11 ~ 4/26: Setu bandhasana (bridge) & Savasana (corpse)
Asana 12 ~ 4/29: Yoga Mudra (Seal of Yoga) & Purvottanasana (supine plank)
MAY 2026
Asana 13 ~ 5/3: Cat/Cow & Chakoravakasana (sun bird)
Asana 14 ~ 5/6: Parsvottanasana (pyramid) & Urdhva Prasarita Eka Padasana (standing splits)
Asana 15 ~ 5/10: Virabhadrasana 1 (warrior 1) & Virabhadrasana 3 (warrior)
Asana 16 ~ 5/13: Ashva Sanchalasana (runner’s lunge) & Hanumanasana (splits)
Asana 17 ~ 5/17: Natarajasana (dancer)
5/20: NO CLASS – CORE MODULE
Asana 18 ~ 5/24: Virabhadrasana 2 & Parsvakonasana (extended side angle)
Asana 19 ~ 5/27: Trikonasana (triangle) & Tulata Ardha Chandrasana (balancing half moon)
Asana 20 ~ 5/31: Deviasana (goddess), Mandukasana (frog), Malasana & Upavesasana (squats)
JUNE 2026
Asana 21 ~ 6/3: Vrkshasana (tree) & Padangushthtasana (hand to toe)
Asana 22 ~ 6/7: Padmasana (lotus) or Sukasana (easy pose)
Asana 23 ~ 6/10: Prasarita Padottanasana (intense spread-leg ff) & Parivrrta Prasarita Padottanasana (rotated wide-legged ff)
Asana 24 ~ 6/14: Classic Sun Salutation
Asana 25 ~ 6/17: Moon Salute
Asana 26 ~ 6/21: Ardha Matsyendrasana (seated spinal twist) & Parivrtta Utkatasana (standing chair twist) variation D
Asana 27 ~ 6/24: Parivrrta Trikonasana (revolved triangle) & Parivrtta Ardha Chandrasana (revolved half moon)
Asana 28 ~ 6/28: Gharudasana (eagle)
JULY 2026
Asana 29 ~ 7/1: Sarvangasana (shoulder stand) & Halasana (plow)
7/4: NO CLASS – HOLIDAY
Asana 30 ~ 7/8: Urdhva Dhanurasana or Chakrasana (wheel)
Asana 31 ~ 7/12: Ustrasana (camel) & Viparita Karani (legs up the wall)
Asana 32 ~ 7/15: Parivrtta Parsvakonasana (revolved side angle) & Parivrtta Utthita Padangushthtasana (standing big toe twist)
Asana 33 ~ 7/19: Gomukhasana (cow face)
7/22: NO CLASS – VINYASA MODULE
Asana 34 ~ 7/26: Matsyasana (fish)
Asana 35 ~ 7/29: Ardha Chandrasana (standing side stretch), Parighasana (gate pose) & Parivrtta Janusirsasana (rotated head to knee)
AUGUST 2026
Asana 36 ~ 8/2: Dhanurasana (bow)
Asana 37 ~ 8/5: Supta Padangustasana (reclining leg stretches) & Jathara Parivartansasana (reclined spinal twists)
Asana 38 ~ 8/9: Janu Sirsasana (head to knee), Triang Mukha Eka Pada Paschimottanasana (three-faced forward bend) & krouncasana (heron pose)
Asana 39 ~ 8/12: Baddha Konasana (cobbler) & reclined Baddha Konasana
Asana 40 ~ 8/16: Ekapada Rajakapotasana (pigeon)
Asana 41 ~ 8/19: Ardha Mandalasana (half circle) & Vasistasana (side arm balances)
Asana 42 ~ 8/23: Kakasana (crow) & Bakasana (crane)
Asana 43 ~ 8/26: Advancing Arm Balances – BhujaPidasana (crow varations) & Eka Pada Koundinyasana (flying splits) **
Asana 44 ~ 8/30: Simhasana (lion), Virasana (Hero) & Supta Virasana (reclining)
SEPTEMEBER 2026
Asana 45 ~ 9/2: Sirasana (headstand) **
Asana 46 ~ 9/6: Paschimottanasana (seated forward fold) & Upavishtha Konasana (seated open forward fold)
Asana 47 ~ 9/9: Ashtanga Series A & B **
Asana 48 ~ 9/13: Adho Mukha Vrksasana (hand stand) **
**Attendance required for experience only ~ you will not be expected to demonstrate or teach these more advanced poses