Yoga

Programs
Series 6
Yoga Program for MMA
by David Procyshyn
Duration: 8 Weeks
Commitment Per Week: 4 Classes
Level:
Beginner
Intermediate
Goal:
The primary goal of this program is to make
you a stronger, more effcient and effective
fghter, while keeping you injury-free and
shortening your recovery time.
Focus:
The focus of this program is greater fexibility,
strength and mental calm, as well as improved
motivation, confdence and the ability to train
hard!
Benets:
Flexibility
Yoga is one of the best ways to improve
fexibility. More fexible fghters can perform a
wider range of techniques, both offensive and
defensive, than less fexible fghters. Flexibility
also improves recovery time and endurance, so
you can train harder and improve faster.
Strength
Yoga practice conditions your whole body to
become strong from the core of your being to
the outer extremities. Core strength in
particular is what gives MMA and Jiu Jitsu
fghters the stability and manoeuvrability they
need to over-power their opponent.
Focus
Yoga and MMA share the common goals of
humility and mental focus. Calming the mind
and honouring the traditions are what make
these practices so unique and powerful.
When To Do Each Class:
This program is designed to honour your al-
ready busy schedule. Set up your classes when
they work for you, keeping in mind that it is
best to plan a class when you have enough
time both before and after to settle into and
transition out of the class.
Weekly Structure:
With the exception of Saturday, you will be
doing one class for every two-day period.
Within each two-day period you have two
choices, a shorter or a longer class, depending
on your available time and how youre feeling
that day.
Only one class option is listed on Thursday/
Friday. These are classes that focus on core
strength and they begin with the fundamentals
and get progressively more challenging.
Saturday classes are about an hour long and
you have the option of doing a mellow or
upbeat class.
This program is specifcally designed for MMA,
but is not rigid. You will see signifcant results
if you follow it closely, but feel free to make
changes, or even miss a class, if you need to.
Some classes do require
props; the props are listed
with the class on the
website.
Before you start the
program, choose your
classes and set up a
schedule. Plan when you
intend to do each class.
TIP
NOTE
Week One
Sun/Mon:
Shorter: Yoga for the Hips, Hamstrings and Back (26:59)
Longer: Deep Release for the Hips, Hamstrings and Lower Back (47:32)
Tues/Wed:
Shorter: A 30-minute Class for the Shoulders (33:20)
Longer: The Ultimate Shoulder Sequence (63:38)
Thurs/Fri:
Core: Pilates Fundamentals: The Five Principles (25:33)
Saturday:
Mellow: Oceanside Restorative (54:52)
Upbeat: Playing the Edge (66:05)
Week Two
Sun/Mon:
Shorter: Happy Hamstrings (21:50)
Longer: Deep Release for the Hips, Hamstrings and Lower Back (47:32)
Tues/Wed:
Shorter: Bend and Stretch (34:50)
Longer: Core Strength and Stretch (54:50)
Thurs/Fri:
Core: Pilates: Beginner Level 1 Class (28:04)
Saturday:
Mellow: Restoring Equilibrium (64:59)
Upbeat: Beginner Basics in Flow (75:23)
Week Three
Sun/Mon:
Shorter: Twist and Stretch (32:44)
Longer: Foundations in Flow (48:44)
Tues/Wed:
Shorter: Beginners Yoga for Leg Strength (21:34)
Longer: Sun Salutes with Binding Twists (63:20)
Thurs/Fri:
Core: Pilates: Beginner Level 2 Class (18:29)
Saturday:
Mellow: Breath, Balance and Twists (57:01)
Upbeat: Renewing Power in Flow: Foot Balances (63:20)
Week Four
Sun/Mon:
Shorter: Happy Hamstrings (21:50)
Longer: Deep Release for the Hips, Hamstrings and Lower Back (47:32)
Tues/Wed:
Shorter: Yoga for Runners: Post-Run (20:38)
Longer: Sukha Flow Class (77:23)
Thurs/Fri:
Core: Core Fantastic (24:12)
Saturday:
Mellow: Oceanside Restorative (54:52)
Upbeat: Gently Into Power (68:20)
Week Five
Sun/Mon:
Shorter: Yoga Therapy for the Hips (10:21)
Longer: Multilevel Morning Flow (75:41)
Tues/Wed:
Shorter: Yoga for Runners: Pre-Run (22:08)
Longer: A Seated, Whole Body Hatha Yoga Flow (45:04)
Thurs/Fri:
Core: Armilicious (18:39)
Saturday:
Mellow: The Ultimate Shoulder Sequence (63:38)
Upbeat: Nourish Your Soul (62:45)
Week Six
Sun/Mon:
Shorter: Yoga Therapy for the Shoulders and Upper Back (11:41)
Longer: Sun Salutes with Binding Twists (63:20)
Tues/Wed:
Shorter: Twist and Stretch (32:44)
Longer: Breath, Balance and Twists (57:01)
Thurs/Fri:
Core: Bodacious Bootie (24:44)
Saturday:
Mellow: Restoring Balance (81:41)
Upbeat: Power Yoga for Balance (71:46)
Week Seven
Sun/Mon:
Shorter: Yoga for Runners: A Stretch Class for the IT band (26:32)
Longer: Deep Release for the Hips, Hamstrings and Lower Back (47:32)
Tues/Wed:
Shorter: Beginners Yoga for Shoulder Strength (22:45)
Longer: Power Yoga for Shoulder Stability (62:24)
Thurs/Fri:
Core: Level 2 Yoga/Pilates Fusion (53:01)
Saturday:
Mellow: Mindful Yin Yoga (72:42)
Upbeat: Natarajasana: Dance of the Divine (68:18)
Week Eight
Sun/Mon:
Shorter: Yoga for the Hips, Hamstrings and Back (26:59)
Longer: A Seated, Whole Body Hatha Yoga Flow (45:04)
Tues/Wed:
Shorter: A 30-minute Class for the Shoulders (33:20)
Longer: Core Strength and Stretch (54:50)
Thurs/Fri:
Core: Level 3 Yoga/Pilates Fusion (66:32)
Saturday:
Mellow: Yin Yoga: Sinking Into Stillness (60:42)
Upbeat: Heavenly Hips (68:45)
All Done? Congratulations!
Please email your comments and questions to david@doyogawithme.com