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