YOGA

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Week 1-2

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• Warrior II Pose​

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• How-To: Stand with feet wide apart, turn one foot out, and bend the knee. Extend arms parallel to the floor.

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• Duration: 30 seconds per side.

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• Progression: Increase hold time by 30 seconds every 2 weeks.

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• Child’s Pose

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• How-To: Kneel on the floor, sit back on your heels, and stretch your arms forward while resting your forehead on the floor.

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• Duration: 1 minute.

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• Progression: Increase hold time by 30 seconds every 2 weeks.

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Week 3-4

 

• Downward Dog

 

• How-To: From a plank position, lift your hips and straighten your legs, forming an inverted V shape.

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• Duration: 1 minute.

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• Progression: Increase hold time by 30 seconds every 2 weeks.

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• Triangle Pose

 

• How-To: Stand with feet wide apart, reach one arm to the side and lower it towards your ankle while the other arm reaches up.

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• Duration: 30 seconds per side.

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• Progression: Increase hold time by 30 seconds every 2 weeks.

 

Week 5-6

 

• Bridge Pose

 

• How-To: Lie on your back with knees bent. Lift your hips towards the ceiling while keeping your shoulders and feet on the floor.

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• Duration: 1 minute.

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• Progression: Increase hold time by 30 seconds every 2 weeks.

 

• Pigeon Pose

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• How-To: From a plank position, bring one knee forward and extend the other leg behind you. Lower your torso towards the floor.

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• Duration: 1 minute per side.

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• Progression: Increase hold time by 30 seconds every 2 weeks.

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Week 7-8

 

• Cobra Pose

 

• How-To: Lie on your stomach, place your hands under your shoulders, and lift your chest off the ground.

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• Duration: 1 minute.

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• Progression: Increase hold time by 30 seconds every 2 weeks.

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• Seated Forward Bend

 

• How-To: Sit with legs extended and reach forward towards your toes.

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• Duration: 1 minute.

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• Progression: Increase hold time by 30 seconds every 2 weeks.

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