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)

Download Asana Lab Schedule

SEPTEMEBER 2026

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

SEPTEMBER 2026

Asana 1 ~ 9/16: Tadasansa and Yoga Basics

Asana 2 ~ 9/20: Uttanasana (standing forward fold) & Half Sun Salutations

9/23: NO CLASS – CORE MODULE

Asana 3 ~ 9/27: Adho Mukha Svanasana (downward facing dog) & Anahatasana (downward puppy)

Asana 4 ~ 9/30: Utkatasana (chair pose)

OCTOBER 2026

Asana 5 ~ 10/4: Purushamrigasana (sphinx) & Shalabhasana (locust)

Asana 6 ~ 10/7: Bhujangasana (cobra) & Upward facing dog Varation C

10/11: NO CLASS – YIN MODULE

10/14: NO CLASS – YIN MODULE

Asana 7 ~ 10/18: Introduction to Sequencing

Asana 8 ~ 10/21: Dandasana & Paripuna Navasana (boat)

Asana 9 ~ 10/25: Chaturanga (four limbed staff) & Plank

Asana 10 ~ 10/28: Balasana (child), Apanasana (knee to chest) & Supta Ananda Balasana (happy baby)

NOVEMBER 2026

Asana 11 ~ 11/1: Setu bandhasana (bridge) & Savasana (corpse)

Asana 12 ~ 11/4: Yoga Mudra (Seal of Yoga) & Purvottanasana (supine plank)

Asana 13 ~ 11/8: Cat/Cow & Chakoravakasana (sun bird)

Asana 14 ~ 11/11: Parsvottanasana (pyramid) & Urdhva Prasarita Eka Padasana (standing splits)

Asana 15 ~ 11/15 Virabhadrasana 1 (warrior 1) & Virabhadrasana 3 (warrior)

Asana 16 ~ 11/18 Ashva Sanchalasana (runner's lunge) & Hanumanasana (splits)

Asana 17 ~ 11/22: Natarajasana (dancer)

11/25: NO CLASS - HOLIDAY

Asana 18 ~ 11/29: Virabhadrasana 2 & Parsvakonasana (extended side angle)

DECEMBER 2026

Asana 19 ~ 12/2: Trikonasana (triangle) & Tulata Ardha Chandrasana (balancing half moon)

Asana 20 ~ 12/6: Deviasana (goddess), Mandukasana (frog), Malasana & Upavesasana (squats)

Asana 21 ~ 12/9: Vrkshasana (tree) & Padangushthtasana (hand to toe)

Asana 22 ~ 12/13: Padmasana (lotus) or Sukasana (easy pose)

Asana 23 ~ 12/16: Prasarita Padottanasana (intense spread-leg ff) & Parivrrta Prasarita Padottanasana (rotated wide-legged ff)

Asana 24 ~ 12/20: Moon Salute

Asana 25 ~ 12/23: Classic Sun Salutation

Asana 26 ~ 12/27: Ardha Matsyendrasana (seated spinal twist) & Parivrtta Utkatasana (standing chair twist) variation D

Asana 27 ~ 12/30: Parivrrta Trikonasana (revolved triangle) & Parivrtta Ardha Chandrasana (revolved half moon)

JANUARY 2027

Asana 28 ~ 1/3: Gharudasana (eagle)

Asana 29 ~ 1/6: Sarvangasana (shoulder stand) & Halasana (plow)

Asana 30 ~ 1/10: Urdhva Dhanurasana or Chakrasana (wheel)

1/13: NO CLASS - CORE MODULE

Asana 31 ~ 1/17: Ustrasana (camel) & Viparita Karani (legs up the wall)

Asana 32 ~ 1/20: Parivrtta Parsvakonasana (revolved side angle) & Parivrtta Utthita Padangushthtasana (standing big toe twist)

Asana 33 ~ 1/24: Gomukhasana (cow face)

Asana 34 ~ 1/27: Matsyasana (fish)

Asana 35 ~ 1/31: Ardha Chandrasana (standing side stretch), Parighasana (gate pose) & Parivrtta Janusirsasana (rotated head to knee)

FEBRUARY 2027

Asana 36 ~ 2/3: Dhanurasana (bow)

Asana 37 ~ 2/7: Supta Padangustasana (reclining leg stretches) & Jathara Parivartansasana (reclined spinal twists)

2/10: NO CLASS – KUNDALINI MODULE

Asana 38 ~ 2/14: Janu Sirsasana (head to knee), Triang Mukha Eka Pada Paschimottanasana (three-faced forward bend) & krouncasana (heron pose)

Asana 39 ~ 2/17: Baddha Konasana (cobbler) & reclined Baddha Konasana

Asana 40 ~ 2/21: Ekapada Rajakapotasana (pigeon)

Asana 41 ~ 2/24: Ardha Mandalasana (half circle) & Vasistasana (side arm balances)

Asana 42 ~ 2/28: Kakasana (crow) & Bakasana (crane)

MARCH 2027

Asana 43 ~ 3/3: Advancing Arm Balances - BhujaPidasana (crow variations) & Eka Pada Koundinyasana (flying splits) **

Asana 44 ~ 3/7: Simhasana (lion), Virasana (Hero) & Supta Virasana (reclining)

Asana 45 ~ 3/10: Sirasana (headstand) **

Asana 46 ~ 3/14: Paschimottanasana (seated forward fold) & Upavishtha Konasana (seated open forward fold)

Asana 47 ~ 3/17: Ashtanga Series A & B **

Asana 48 ~ 3/21: Adho Mukha Vrksasana (hand stand) **

**Attendance required for experience only ~ you will not be expected to demonstrate or teach these more advanced poses

Download Asana Lab Schedule