SAMPLE TRAINING SCHEDULE

The Yogi Flight School program is intended to be practiced at your

own pace. We recommend 3 full practices per week, plus a review
practice.

If you are not able to practice 3 times a week, no worries! Tailor this
program to your life.

Below is a sample training schedule for optimal results in the course.

Certain warmups are located within each module, and others can be
found in either the Fundamentals of Arm Balances (FAB) module or
the Fundamentals of Inversions (FI) module. MFR refers to
MYOFASCIAL RELEASE, and videos labelled MFR can be found in the
MFR Module (below Module 8) in your YFS library.

You do NOT need to nail a pose before moving on to something else.

Exploring the course will unlock different skills at different times.

Some poses will come quickly, others may take weeks or months.

Come into the Facebook Group and ask for support!

We are here for you.

Your body may need more or less rest.

Listen to your body and HAVE FUN!
 SAMPLE TRAINING SCHEDULE
SATURDAY MONDAY WEDNESDAY FRIDAY: REVIEW
FULL LENGTH WORKSHOP (30 MINS) (75 MINS) (35 MINS) - REVIEW
(120 MINS) WRIST WARM UPS (FAB) WARM UP WRIST WARM UPS (FAB)
CORE WARM UPS (FAB) MFR FOR MODULE 1 CORE WARM UPS (FAB)
MODULE 1 PRACTICE ALONG WITH THE FULL CROW POSE CROW POSE CROW POSE
CLASS (LIVE OR REPLAY) ONE LEG CROW JUMPBACK- CHATURANGA ONE LEG CROW
JUMPBACK- CHATURANGA

FULL LENGTH WORKSHOP ( 50 MINS) (75 MINS) (35 MINS - REVIEW)

(120 MINS) WRIST WARM UPS (FAB) WARM UP WRIST WARM UPS (FAB)
WARM UP MFR FOR MODULE 2 CORE WARM UPS (FAB
MODULE 2 PRACTICE ALONG WITH THE FULL SIDE CROW SIDE CROW SIDE CROW
CLASS (LIVE OR REPLAY) FALLEN ANGEL EP KOUNDINYASANA A FALLEN ANGEL
EP KOUNDINYASANA A

FULL LENGTH WORKSHOP (55 MINS) (80 MINS) (45 MINS - REVIEW)
(120 MINS) WRIST WARM UPS (FAB) WARM UP WRIST WARM UPS (FAB)
WARM UP MFR FOR MODULE 3 CORE WARM UPS (FAB)
PRACTICE ALONG WITH THE FULL FLYING LIZARD TITTIBHASANA FLYING LIZARD
MODULE 3 CLASS (LIVE OR REPLAY) KOUNDINYASANA B ASTAVAKRASANA KOUNDINYASANA B
VISVAMITRASANA TITTIBHASANA
ASTAVAKRASANA
VISVAMITRASANA

FULL LENGTH WORKSHOP (60 MINS) (75 MINS) (65 MINS - REVIEW)
(120 MINS) WRIST WARM UPS (FAB) WARM UP WARM UP
WARM UP MFR FOR MODULE 4 FLYING PIGEON
MODULE 4 PRACTICE ALONG WITH THE FULL BABY GRASSHOPPER FLYING PIGEON BABY GRASSHOPPER
CLASS (LIVE OR REPLAY) FLYING PIGEON GRASSHOPPER GRASSHOPPER

FULL LENGTH WORKSHOP (60 MINS) (65 MINS) (60 MINS - REVIEW)
(120 MINS) WARM UP SHOULDER STABILITY (FI) SHOULDER STABILITY (FI)
BOUND HEADSTAND CORE ACTIVATION (FI) CORE ACTIVATION (FI)
MODULE 5 PRACTICE ALONG WITH THE FULL TRIPOD HEADSTAND MFR FOR MODULE 5 BOUND HEADSTAND
CLASS (LIVE OR REPLAY) HEADSTAND VARIATIONS TRIPOD HEADSTAND
HEADSTAND VARIATIONS

FULL LENGTH WORKSHOP (60 MINS) (75 MINS) (60 MINS - REVIEW)
(120 MINS) WRIST WARM UPS (FAB) WARM UP SHOULDER STABILITY (FI)
WARM UP MFR FOR MODULE 6 CORE ACTIVATION (FI)
MODULE6 PRACTICE ALONG WITH THE FULL HANDSTAND PRACTICE HANDSTAND PRACTICE WRIST WARM UPS (FAB)
CLASS (LIVE OR REPLAY) LEARNING TO FALL HANDSTAND PRACTICE
LEARNING TO FALL

FULL LENGTH WORKSHOP (60 MINS) (75 MINS) (40 MINS - REVIEW)
(120 MINS) WARM UP WARM UP SHOULDER STABILITY (FI)
MODULE 7 FOREARM STAND PRACTICE MFR FOR MODULE 7 CORE ACTIVATION (FI)
PRACTICE ALONG WITH THE FULL FOREARM STAND PRACTICE FOREARM STAND PRACTICE
CLASS (LIVE OR REPLAY)

FULL LENGTH WORKSHOP (40 MINS) (70 MINS) (50 MINS - REVIEW)
(120 MINS) WARM UP WARM UP WARM UP
CHINSTAND MFR FOR MODULE 8 CHINSTAND
MODULE 8 PRACTICE ALONG WITH THE FULL SCORPION HANDSTAND SCORPION HANDSTAND
CLASS (LIVE OR REPLAY) SCORPION FOREARMSTAND SCORPION FOREARMSTAND