Time | Months (Mondays / Wednesdays) | |||
---|---|---|---|---|
1 | 2 | 3 | 4 | |
15 mins | Sitting warm-up | Sitting/Standing warm-up | Sitting / Standing warm-up | Sitting / Standing warm-up |
35 mins | *SS I Triangle Warrior II Reverse warrior Side angle Wide legged forward bend Single-leg balance Tree Side plank Bridge Double legs |
SS I Triangle Warrior II Reverse warrior Side angle Wide legged forward bend Tree Standing forward bend Cat & Cow Boat / Side plank Rolling like a ball Double legs lift Dynamic bridge |
SSI Triangle Warrior I, II Reverse warrior Side angle Extended side angle Revolved extended side angle Wide legged forward bend Tree Chair Side plank Dolphin Pose Dolphin plank Rolling like a ball Double legs lift Dynamic bridge |
SSI Triangle Warrior I, II Reverse warrior Side angle Extended side angle Revolved extended side angle Wide legged forward bend Variation of Tree / Gate Forward bending / Low lunge Seated forward bend / Plow Boat / Rolling like a ball Side plank / Sphinx Sphinx / Dolphin plank Dolphin / Bow Roll-up Crisscross crunches Dynamic bridge |
10 mins | Cool down | Cool down | Cool down | Cool down |
SSI |
3(6) | 4(8) | 5(10) | 6(12) |
Time | Months (Mondays / Wednesdays) | ||||
---|---|---|---|---|---|
5 | 6 | 7 | 8 | ||
15 mins | Supine / Sitting warm-up | Supine / Sitting & Standing warm-up |
Supine / Sitting & Standing warm-up |
Supine / Standing warm-up | |
35 mins | *SS II Triangle Warrior II Variation of tree / Revolved side angle Chair / Standing forward bend Mermaid / Wide angle Side plank / Rolling like a ball Side reclining leg lift / Plow Dolphin plank / Side plank Bow / Dolphin plank Roll-up Crisscross crunches Dynamic bridge |
SS II Triangle Revolved triangle Intense side stretch Eagle Standing forward bend / Rolling like a ball Camel / Fish Side plank / Plow Bow / Shoulder stand Roll-up Crisscross crunches Dynamic bridge |
SSII Triangle Revolved triangle Half moon Warrior III Tree / Eagle Standing forward bend / Cow face Camel / Fish Side plank / Plow Bow / Shoulder stand Roll-up Crisscross crunches Dynamic bridge |
SSII Triangle Revolved triangle Half moon Warrior III Eagle Standing forward bend / Gate Camel / Low lunge Side plank / Fish Dolphin plank / Plow Bow / Shoulder stand Roll-up Crisscross crunches Dynamic bridge |
|
10 mins | Cool down | Cool down | Cool down | Cool down | |
SSII |
4(8) | 5(10) | 6(12) | 7(14) |