The following is a basic weekly Yoga/Interval Yoga schedule.
This is a very general outline. Please adjust to your individual needs, goals and time constraints.
WEEKLY SCHEDULE FOR ACTIVE PEOPLE:
(If you have an active job or you walk 1.5-2 + miles a day you fall in this group)
Monday -Moderate to Strong Vinyasa or Power or Impact Yoga 20- 40 mins
Tuesday - HIIT OR HIIT YOGA ~10-20 mins
Wednesday - Light Vinyasa 30 minutes
Thursday - Strong Interval yoga 10-30 minutes
Friday - Rest
Saturday - Either a hike or a deep Vinyasa 40-50 mins
Sunday - Rest/ Hike/meditate
You can move the days around to fit the routines within your schedule, add more rest days if you feel tired, sore, or exhausted.
Over working out is just as bad as being a couch potato. Exhaustion can tax the immune system, it can lead to injuries and hault your overall long term progress.
If you feel tired either take a rest day or do something light that feels PLEASANT.
Rest as much as you need to during the classes. It takes time to build strength, endurance and cardiovascular capacity.
IF YOUR OBJECTIVE IS TO INCREASE YOUR FLEXIBILITY REPLACE ONE OF THE HIIT OR HIIT YOGA ROUTINES WITH ANOTHER DEEP VINYASA CLASS.
DO NOT WORK ON DEEP FLEXIBILITY EVERY DAY. Allow for rest days.
WEEKLY SCHEDULE for PEOPLE WITH AN INACTIVE LIFESTYLE:
(If you have a sedentary job, and you are not able to walk, move through the day you fit in this category)
MONDAYWEDNESDAYFRIDAY POWER OR VINYASA YOGA - 50mins -65mins long
TUESDAY (THURSDAY) SATURDAYHIIT or HIIT Yoga 10-40 mins depending on energy level
Take Sunday AND/OR Thursdayoff or do some light yoga on these days.
Listen to your body!!!!!
Also be mindful that overtraining can overstimulate your appetite. If you are trying to lose weight you don't need to overtrain. Train smart, train enough so that you are building muscle and flexibility, go for walks and include plenty of raw and steamed veggies and raw fruits into your diet!
My personal practice is a lot shorter than you might think. I focus on effective moves and functional exercises. I make sure to be kind and gentle to my body rather than beat myself down. I find that this kindness-to-oneself approach to be much more effective in achieving my fitness goals than a bootcamp approach that leaves me exhausted and shaky.
I don't believe in screaming ... period. In fitness, in yoga, in bootcamp. I don't yell at my dog or friends why would I want to yell or be yelled at when I am trying to nourish my body with conscious movement. The purpose of my yoga and teaching is to learn and teach kindness and acceptance of oneself so that we can spread it out into the world. (Confession - I would actually never attend a class in which the instructor screams and yells at the students)
Everything we do should come from a pure place of connectivity rather than a desire to punish ourselves (which dieting and fitness can turn into)
If we do things out of guilt then we just perpetuate that behavior and we are doomed to fail long term. I want everyone to succeed long term and find a place of harmony and balance within themselves and their body!!!
So lets be kind to ourselves and get ULTRA FIT too :)