Table 1. Ashtanga-based Yoga postures and Sun Salutations (SS) monthly progression.

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 #(jumps)	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 #(jumps)	4(8)	5(10)	6(12)	7(14)

# number of SS performed; (number of jumps performed) in each session