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