SMSL Week 3 – Detail

Week 3

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

Child’s Pose Cat Flow (60s)

Variation 1: Modified

Variation 2: Standard

Variation 3: Child’s Pose to Bear


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 3

Strap Flossing (30s)

Variation 1: Reduced ROM

Variation 2: Standard

Variation 3: Increased ROM


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 4

Cow Face Hands (30s/s)

Variation 1: Levator Stretch

Variation 2: With Strap

Variation 3: Standard option for crossed legs


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 5

Pyramid (60s/s)

Variation 1: Assisted

Variation 2: Standard

Variation 3: Add Bind


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 6

Twisting Lunge (60s/s)

Variation 1: Assisted

Variation 2: Standard

Variation 3: Add Bind


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 7

Bridge Pose (60s)

Variation 1: Standard

Variation 2: Add Clasped Hands

Variation 3: Add Leg Lifts


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 8

Camel (30s)

Variation 1: Seated

Variation 2: Assisted

Variation 3: Classic


Variation 1

Variation 1


Variation 2

Variation 2


Variation 3

Variation 3

 

Pose 9

Relaxation (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