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
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Downward Dog
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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
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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
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Bridge Pose
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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.
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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
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Cobra Pose
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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
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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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