Yoga posture (Asana) | Classes incorporating posture by segment | Total classes incorporating posture | |||
---|---|---|---|---|---|
Segment 1 weeks 1–3 | Segment 2 weeks 4–6 | Segment 3 weeks 7–9 | Segment 4 weeks 10–12 | ||
Opening to something greater | Listening to the wisdom of the body | Engaging your power | Bringing it home | ||
Svasana relaxation and breathing exercises | ✓ | ✓ | ✓ | ✓ | 12 |
Knee to chest* | ✓ | ✓ | ✓ | ✓ | 12 |
Knee together twist* | ✓ | ✓ | ✓ | ✓ | 12 |
Pelvic tilt* | ✓ | ✓ | ✓ | 9 | |
Cat and cow pose (and modifications)* | ✓ | ✓ | ✓ | 9 | |
Chair pose (and modifications)* | ✓ | ✓ | ✓ | 9 | |
Shoulder opener* | ✓ | ✓ | ✓ | ✓ | 12 |
Crescent moon (and modifications)* | ✓ | ✓ | ✓ | 9 | |
Mountain pose (and modifications)* | ✓ | ✓ | ✓ | ✓ | 12 |
Chair twists, standing and seated | ✓ | ✓ | ✓ | ✓ | 12 |
Child’s pose* | ✓ | ✓ | ✓ | 9 | |
Cobra (and modifications)* | ✓ | ✓ | ✓ | ✓ | 12 |
Bridge pose* (with and without support) | ✓ | ✓ | ✓ | ✓ | 12 |
Reclining cobbler* | ✓ | ✓ | ✓ | 9 | |
Downward facing dog (and at wall)* | ✓ | ✓ | ✓ | ✓ | 12 |
Triangle pose (with and without the wall) | ✓ | ✓ | ✓ | 9 | |
Locust pose* | ✓ | ✓ | 6 | ||
Sphinx* | ✓ | ✓ | ✓ | 9 | |
Standing forward bend at wall* | ✓ | ✓ | ✓ | 9 | |
Warrior pose* | ✓ | ✓ | 6 | ||
Extended leg pose* | ✓ | ✓ | ✓ | 9 | |
Sun salutations | ✓ | 3 | |||
Baby dancer pose* | ✓ | 3 | |||
Spinal rolls | ✓ | 3 | |||
Svasana integrative relaxation | ✓ | ✓ | ✓ | ✓ | 12 |