Table 1.
Yoga postures and sun salutations monthly progression.
| Months | Mondays | Wednesdays |
|---|---|---|
| 1 | Sitting warm-up SS I (3)* Triangle pose Warrior II / Reverse warrior pose Side angle pose Wide legged forward bend pose Single-leg balance pose Tree pose Side plank pose Bridge pose Double legs lift Cool down |
Sitting warm-up SS I (3) Triangle pose Warrior II / Reverse warrior pose Side angle pose Wide legged forward bend pose Single-leg balance pose Tree pose Side plank pose Bridge pose Double legs lift Cool down |
| 2 | Sitting warm-up SS I (4) Triangle pose Warrior II / Reverse warrior pose Side angle pose Wide legged forward bend pose Tree pose Standing forward bend pose Cat & Cow pose Boat pose Rolling like a ball / Double legs lift / Dynamic Bridge Cool down |
Standing warm-up SS I (4) Triangle pose Warrior II / Reverse warrior pose Side angle pose Wide legged forward bend pose Tree pose Standing forward bend pose Cat & Cow pose Side plank pose Rolling like a ball / Double legs lift / DynamicBridge Cool down |
| 3 | Sitting warm-up SS I (5) Triangle pose Warrior I / II / Reverse warrior pose Side angle pose Extended / Revolved Extended side angle pose Wide legged forward bend pose Tree pose Chair pose Side plank pose Dolphin pose / Dolphin plank Rolling like a ball / Double legs lift / Dynamic Bridge Cool down |
Standing warm-up SS I (5) Triangle pose Warrior I / II / Reverse warrior pose Side angle pose Extended / Revolved Extended side angle pose Wide legged forward bend pose Tree pose Chair pose Side plank pose Dolphin pose / Dolphin plankRolling like a ball / Double legs lift / Dynamic Bridge Cool down |
| 4 | Sitting warm-up SS I (6) Triangle pose Warrior II / Reverse warrior pose Side angle pose Extended / Revolve Extended side angle pose Wide legged forward bend pose Variation of tree pose Forward bending pose Seated forward bend pose Boat pose Side plank pose Sphinx pose Dolphin pose / Dolphin plank Roll-up / Crisscross crunches / Dynamic bridge Cool down |
Standing warm-up SS I (6) Triangle pose Warrior II / Reverse warrior pose Side angle pose Extended / Revolve Extended side angle pose Wide legged forward bend pose Gate pose Low lunge pose Rolling like a ball Plow pose Sphinx pose Dolphin pose / Dolphin plank Bow pose Roll-up / Crisscross crunches / Dynamic bridge Cool down |
| 5 | Supine warm-up SS II (4) Triangle pose Wide legged forward bend pose Variation of tree pose Chair pose Mermaid pose Side plank pose Side reclining leg lift pose Dolphin pose / Dolphin plank Bow pose Roll-up / Crisscross crunches / Dynamic bridge Cool down |
Sitting warm-up SS II (4) Triangle pose Wide legged forward bend pose Revolved side angle pose Standing forward bend pose Wide angle pose Rolling like a ball Plow pose Side plank pose Dolphin pose / Dolphin plank Roll-up / Crisscross crunches / Dynamic bridge Cool down |
| 6 | Supine warm-up routine SS II (5) Triangle pose / Revolved triangle pose Intense side stretch pose Eagle pose Standing forward bend pose Camel pose Side plank pose Bow pose Roll-up / Crisscross crunches / Dynamic bridge Cool down |
Sitting & Standing warm-up SS II (5) Triangle pose / Revolved triangle pose Intense side stretch pose Eagle pose Rolling like a ball Fish pose Plow pose Shoulder stand pose Roll-up / Crisscross crunches / Dynamic bridge Cool down |
| 7 | Supine warm-up SS II (6) Triangle pose / Revolved triangle pose Half moon pose Warrior III Tree pose Standing forward bend pose Camel pose Side plank pose Bow pose Roll-up / Crisscross crunches / Dynamic bridge Cool down |
Sitting & Standing warm-up SS II (6) Triangle pose / Revolved triangle pose Half moon pose Warrior III Eagle pose Cow face pose Fish pose Plow pose Shoulder stand pose Roll-up / Crisscross crunches / Dynamic bridge Cool down |
| 8 | Supine warm-up SS II (7) Triangle pose / Revolved triangle pose Half moon pose Warrior III Eagle pose Standing forward bend pose Camel pose Side plank pose Dolphin pose / Dolphin plank Bow pose Roll-up / Crisscross crunches / Dynamic bridge Cool down |
Standing warm-up SS II (7) Triangle pose / Revolved triangle pose Half moon pose Warrior III Eagle pose Gate pose Low lunge pose Fish pose Plow pose Shoulder stand pose Roll-up / Crisscross crunches/Dynamic bridge Cool down |
* SS: Sun Salutations (# of SS performed).