Poses

Week One

  1. Tadasana
  2. Savasana
  3. Downward Dog
  4. Constructive Rest
  5. Uttanasana
  6. Ardha Uttansasana
  7. Low lunge (knee up)
  8. Low lunge (knee down)
  9. Knees chest chin

Week Two

  1. Cat & Cow
  2. Multifidus
  3. Bird Dogs
  4. Quad Stretch Bird Dogs
  5. Forearm Stretch
  6. Elbows to the floor
  7. Salabhasana series
  8. Standing QL stretch
  9. Deltoid Stretch
  10. Gomukhasana arms
  11. Virasana
  12. Jimmy arms
  13. Vajrasana
  14. Ankles And Toes
  15. Toega

Week Three

  1. Basic Twist
  2. Half Happy Baby
  3. Supta Padangusthasana
  4. High Lunge
  5. Warrior I
  6. Warrior II
  7. Reverse warrior
  8. Warrior III
  9. Tree Pose
  10. TFL leg lift
  11. Standing IT Band
  12. Standing Pigeon

Week Four

  1. Standing Psoas ( Natarajasana)
  2. Utthita Padangustasana
  3. Parsvottanasana
  4. Ardha Baddha Padmottanasana (Standing half lotus)
  5. Utthita Parsvakonasana
  6. Parivritta Parsvakonasana
  7. Trikonasana
  8. Parivritta Trikonasana
  9. Ardha Chandrasana
  10. Parivritta Ardha Chandrasana
  11. Utkatasana

Week Five

  1. Parivrtta Utkatasana
  2. Calf Raises
  3. Malasana
  4. Squatting
  5. Wall Sits
  6. Wall Sits with Lifted Toes
  7. Standing Bird Dogs
  8. Garudasana
  9. Prasarita Padottanasana A - D
  10. Parivrtta Prasarita Padottanasana

Week Six

  1. Parivrtta Prasarita Padottanasana
  2. Pandangustasana/ Padahastasana
  3. Upavista Konasana
  4. Upavista Konasana B
  5. Parighasana (gate pose)
  6. Table Top/ Purvotanasana
  7. Janu Sirsasana
  8. Parivrritta Janu Sirsasana

Week Seven

  1. Marichyasana A
  2. Hip Flexor Strength
  3. Ankle To Knee
  4. Pigeon
  5. Figure Four
  6. Ardha Baddha Padmottanasana
  7. Ardha Matsyendrasana

Week Eight

  1. Tarasana
  2. Baddha Konasana
  3. Hanumanasana
  4. Gomukhasana
  5. Triang Mukhaikapada Paschimottanasana
  6. Feet Three Inches Off The Floor
  7. Roll Ups
  8. Urdhva Prasarita Padasana
  9. Jathara Parivartanasana
  10. Paripurna Navasana
  11. Ardha Navasana
  12. Knees One Inch Off The Floor
  13. Block Exchange
  14. Bicycle Bent Knees
  15. Bicycle Straight Legs
  16. Jack LaLanne
  17. Supta Baddha Konasana
  18. Blankets & Blocks Along The Spine.

Week Nine

  1. Shalabasana
  2. Sphinx 
  3. Cobra (bhujangasana)
  4. Upward dog (urdhva mukha svanasana)
  5. Bridge
  6. Urdhva Danurasana

Week Ten 

  1.  Danurasana
  2. Eka Pada Rajakapotasana (king pigeon)
  3. Camel (ustrasana)
  4. Natarajasana
  5. Supta Virasana
  6. Childs Pose
  7. Downward Dog
  8. L-Shapes

Week Eleven

  1. Headstand
  2. Shoulderstand
  3. Handstand
  4. Forearm Stand
  5. Viparita Korani
  6. Plank
  7. Forearm Plank
  8. Dolphin
  9. Side Plank
  10. Side Forearm Plank
  11. Vasistasana

Week Twelve

  1. Constructive Rest
  2. Cactus On The Back
  3. Ankle Over Knee At The Wall
  4. Sliding The Leg
  5. Tight Hip Release
  6. Suboccipitals
  7. Releasing the Arms
  8. Foot On A Block
  9. Block Lunges

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