Week 1
Pose 1
Diaphragm Breathing (60s)
Variation 1: Seated
Variation 2: Floor
Variation 3: Tabletop
Variation 1
Variation 2
Variation 3
Pose 2
Cat Cow (30s)
Variation 1: Seated
Variation 2: Tabletop
Variation 3: Bird Dog
Variation 1
Variation 2
Variation 3
Pose 3
Extended Puppy (60s)
Variation 1: Assisted
Variation 2: Floor
Variation 3: Downdog
Variation 3
Variation 2
Variation 1
Pose 4
Forward Fold (30s)
Variation 1: Assisted
Variation 2: Forward Fold
Variation 3: Add Clasp
Variation 1
Variation 2
Variation 3
Pose 5
Low Lunge (60s/s)
Variation 1: Assisted
Variation 2: Low Lunge
Variation 3: Runner Lunge
Variation 1
Variation 2
Variation 3
Pose 6
Pigeon (60s/s)
Variation 1: Hip Swivels
Variation 2: Reclined
Variation 3: Pigeon
Variation 1
Variation 2
Variation 3
Pose 7
Twist (60s/s)
Variation 1: Chair Twist
Variation 2: Seated
Variation 3: Reclined
Variation 1
Variation 2
Variation 3
Pose 8
Relaxation Pose (60s+)
Variation 1: Shavasana
Variation 2: Legs on Chair
Variation 3: Legs up Wall
Variation 1
Variation 2
Variation 3