SMSL Week 1 – Summary

Week 1

Pose 1 – Diaphragm Breathing (60s)

  • V1 Seated

  • V2 Floor – Standard

  • V3 Tabletop

Pose 2 – Cat Cow (30s)

  • V1 Seated

  • V2 Tabletop – Standard

  • V3 Bird Dog

Pose 3 – Extended Puppy (60s)

  • V1 Assisted – Wall

  • V2 Floor – Standard

  • V3 Downward Facing Dog

Pose 4 – Forward Fold (30S)

  • V1 Assisted – Chair, etc.

  • V2 Fold – Standard

  • V3 Clasped Hands / Ragdoll

Pose 5 – Low Lunge (60s/s)

  • V1 Assisted – Chair

  • V2 Floor – Standard

  • V3 Runner’s Lunge

Pose 6 – Pigeon (60s/s)

  • V1 Hip Swivels

  • V2 Reclined Pigeon

  • V3 Pigeon – Standard

Pose 7 – Twist (60s/s)

  • V1 Chair Twist

  • V2 Seated

  • V3 Reclined

Pose 8 – Relaxation Pose (60s+)

  • V1 Shavasana

  • V2 Legs on Chair

  • V3 Legs up Wall