SMSL Week 1 – Detail

Week 1

Pose 1

Diaphragm Breathing (60s)

Variation 1: Seated

Variation 2: Floor

Variation 3: Tabletop


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 2

Cat Cow (30s)

Variation 1: Seated

Variation 2: Tabletop

Variation 3: Bird Dog


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 3

Extended Puppy (60s)

Variation 1: Assisted

Variation 2: Floor

Variation 3: Downdog


Variation 3

Variation 3


Variation 2

Variation 2


Variation 1

Variation 1

 

Pose 4

Forward Fold (30s)

Variation 1: Assisted

Variation 2: Forward Fold

Variation 3: Add Clasp


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 5

Low Lunge (60s/s)

Variation 1: Assisted

Variation 2: Low Lunge

Variation 3: Runner Lunge


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 6

Pigeon (60s/s)

Variation 1: Hip Swivels

Variation 2: Reclined

Variation 3: Pigeon


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 7

Twist (60s/s)

Variation 1: Chair Twist

Variation 2: Seated

Variation 3: Reclined


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 8

Relaxation Pose (60s+)

Variation 1: Shavasana

Variation 2: Legs on Chair

Variation 3: Legs up Wall


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3