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.
2025 Schedule (Wednesdays and Sundays)
AUGUST 2025
Asana 48 ~ 8/31: Adho Mukha Vrksasana (hand stand) **
SEPTEMBER 2025
Asana 1 ~ 9/3: Tadasansa and Yoga Basics
Asana 2 ~ 9/7: Uttanasana (standing forward fold) & Half Sun Salutations
Asana 3 ~ 9/10: Adho Mukha Svanasana (downward facing dog) & Anahatasana (downward puppy)
Asana 4 ~ 9/14: Utkatasana (chair pose)
Asana 5 ~ 9/17: Purushamrigasana (sphinx) & Shalabhasana (locust)
9/21: NO CLASS: CORE MODULE
Asana 6 ~ 9/24: Bhujangasana (cobra) & Upward facing dog Varation C
Asana 7 ~ 9/28: Introduction to Sequencing
OCTOBER 2025
Asana 8 ~ 10/1: Dandasana & Paripuna Navasana (boat)
Asana 9 ~ 10/5: Chaturanga (four limbed staff) & Plank
Asana 10 ~ 10/8: Balasana (child), Apanasana (knee to chest) & Supta Ananda Balasana (happy baby)
Asana 11 ~ 10/12: Setu bandhasana (bridge) & Savasana (corpse)
10/15: NO CLASS: YIN MODULE
Asana 12 ~ 10/19: Yoga Mudra (Seal of Yoga) & Purvottanasana (supine plank)
Asana 13 ~ 10/22: Cat/Cow & Chakoravakasana (sun bird)
Asana 14 ~ 10/26: Parsvottanasana (pyramid) & Urdhva Prasarita Eka Padasana (standing splits)
Asana 15 ~ 10/29: Virabhadrasana 1 (warrior 1) & Virabhadrasana 3 (warrior)
NOVEMBER 2025
Asana 16 ~ 11/2: Ashva Sanchalasana (runner’s lunge) & Hanumanasana (splits)
Asana 17 ~ 11/5: Natarajasana (dancer)
Asana 18 ~ 11/9: Virabhadrasana 2 & Parsvakonasana (extended side angle)
Asana 19 ~ 11/12: Trikonasana (triangle) & Tulata Ardha Chandrasana (balancing half moon)
Asana 20 ~ 11/16: Deviasana (goddess), Mandukasana (frog), Malasana & Upavesasana (squats)
Asana 21 ~ 11/19: Vrkshasana (tree) & Padangushthtasana (hand to toe)
Asana 22 ~ 11/23: Padmasana (lotus) or Sukasana (easy pose)
11/26: NO CLASS – HOLIDAY
Asana 23 ~ 11/30: Prasarita Padottanasana (intense spread-leg ff) & Parivrrta Prasarita Padottanasana (rotated wide-legged ff)
DECEMBER 2025
Asana 24 ~ 12/3: Classic Sun Salutation
Asana 25 ~ 12/7: Moon Salute
Asana 26 ~ 12/10: Ardha Matsyendrasana (seated spinal twist) & Parivrtta Utkatasana (standing chair twist) variation D
Asana 27 ~ 12/14: Parivrrta Trikonasana (revolved triangle) & Parivrtta Ardha Chandrasana (revolved half moon)
Asana 28 ~ 12/17: Gharudasana (eagle)
Asana 29 ~ 12/21: Sarvangasana (shoulder stand) & Halasana (plow)
12/24: NO CLASS – HOLIDAY
Asana 30 ~ 12/28: Urdhva Dhanurasana or Chakrasana (wheel)
12/31: NO CLASS – HOLIDAY
JANUARY 2026
Asana 31 ~ 1/4: Ustrasana (camel) & Viparita Karani (legs up the wall)
Asana 32 ~ 1/7: Parivrtta Parsvakonasana (revolved side angle) & Parivrtta Utthita Padangushthtasana (standing big toe twist)
Asana 33 ~ 1/11: Gomukhasana (cow face)
Asana 34 ~ 1/14: Matsyasana (fish)
Asana 35 ~ 1/18: Ardha Chandrasana (standing side stretch), Parighasana (gate pose) & Parivrtta Janusirsasana (rotated head to knee)
1/21: NO CLASS: CORE MODULE
Asana 36 ~ 1/25: Dhanurasana (bow)
Asana 37 ~ 1/28: Supta Padangustasana (reclining leg stretches) & Jathara Parivartansasana (reclined spinal twists)
FEBRUARY 2026
Asana 38 ~ 2/1: Janu Sirsasana (head to knee), Triang Mukha Eka Pada Paschimottanasana (three-faced forward bend) & krouncasana (heron pose)
Asana 39 ~ 2/4: Baddha Konasana (cobbler) & reclined Baddha Konasana
Asana 40 ~ 2/8: Ekapada Rajakapotasana (pigeon)
2/11: NO CLASS: KUNDALINI MODULE
Asana 41 ~ 2/15: Ardha Mandalasana (half circle) & Vasistasana (side arm balances)
Asana 42 ~ 2/8: Kakasana (crow) & Bakasana (crane)
Asana 43 ~ 2/22: Advancing Arm Balances – BhujaPidasana (crow varations) & Eka Pada Koundinyasana (flying splits) **
Asana 44 ~ 2/25: Simhasana (lion), Virasana (Hero) & Supta Virasana (reclining)
MARCH 2026
Asana 45 ~ 3/1: Sirasana (headstand) **
Asana 46 ~ 3/4: Paschimottanasana (seated forward fold) & Upavishtha Konasana (seated open forward fold)
Asana 47 ~ 3/8: Ashtanga Series A & B **
Asana 48 ~ 3/11: Adho Mukha Vrksasana (hand stand) **
**Attendance required for experience only ~ you will not be expected to demonstrate or teach these more advanced poses