Table 1 Yoga home practice routines
Home Practice 1: Weeks 1–3 (use wall for side-angle standing poses) | |
 1. Upward extended-leg pose | Urdhva Prasarita Padasana |
 2. Straight-leg pose: (a) bent knee 3x, (b) straight leg 2x | Supta Padangusthasana |
 3. Upward extended arms in mountain pose: (a) palms forward, (b) palms facing | Urdhva Hastasana in Tadasana |
 4. Extended side-angle pose | Utthita Parsvakonasana |
 5. Half-intense pose: (a) hands to wall, (b) hands on chair | Ardha Uttanasana |
 6. Extended triangle pose | Utthita Trikonasana |
 7. Extended one-foot frog pose | Utthita Eka Pada Bhekasana |
 8. Seated wide-angle pose | Upavistha Konasana |
 9. Bound-angle pose | Baddha Konasana |
 10. Seated twist pose (in chair) | Bharadvajasana |
 11. Corpse pose | Savasana |
 12. Corpse pose with breathing | Savasana Pranayama |
Home Practice 2: Weeks 4–6 (use wall for side angle standing poses) | |
 1. Upward extended-leg pose | Urdhva Prasarita Padasana |
 2. Straight-leg pose: straight leg 3x | Supta Padangusthasana |
 3. Upward extended arms in mountain pose: palms facing coming up from the side | Urdhva Hastasana in Tadasana |
 4. Extended side-angle pose | Utthita Parsvakonasana |
 5. Half-intense pose: hands to the wall | Ardha Uttanasana |
 6. Warrior II pose | Virabhadrasana II |
 7. Extended triangle pose | Utthita Trikonasana |
 8. Intense pose: buttocks on the wall and hands on books | Uttanasana |
 9. Extended one-foot frog pose | Utthita Eka Pada Bhekasana |
 10. Thunderbolt pose | Vajrasana |
 11. Seated wide-angle pose | Upavistha Konasana |
 12. Seated twist pose (in chair) (2 blankets) | Bharadvajasana |
 13. Supported bridge pose (2 blankets) | Setubandha Sarvangasana |
 14. Corpse pose: feet to the wall | Savasana |
 15. Corpse pose with breathing | Savasana Pranayama |
Home Practice 3: Weeks 7–9 (no wall for side angle standing poses) | |
 1. Upward extended-leg pose | Urdhva Prasarita Padasana |
 2. Straight-leg pose: straight leg | Supta Padangusthasana |
 3. Fierce pose: back to wall | Utkatasana |
 4. Extended side-angle pose | Utthita Parsvakonasana |
 5. Half-intense pose: hands on books | Ardha Uttanasana |
 6. Warrior II pose | Virabhadrasana II |
 7. Extended triangle pose | Utthita Trikonasana |
 8. Intense pose: holding elbows | Uttanasana |
 9. Downward-facing dog pose: (a) hands at wall, (b) heels on wall | Adho Mukha Svanasana |
 10. Extended one-foot frog pose | Utthita Eka Pada Bhekasana |
 11. Thunderbolt pose | Vajrasana |
 12. Staff pose | Dandasana |
 13. Seated wide-angle pose | Upavistha Konasana |
 14. Bound angle pose (2 blankets) | Baddha Konasana |
 15. Seated twist pose (in chair) | Bharadvajasana (on blankets) |
 16. Supported bridge pose | Setubandha Sarvangasana |
 17. Corpse pose | Savasana |
 18. Corpse pose with breathing | Savasana Pranayama |
Home Practice 4: Weeks 10–12 (no wall for side angle standing poses) | |
 1. Upward extended-leg pose | Urdhva Prasarita Padasana |
 2. Straight-leg pose: straight leg 1x | Supta Padangusthasana |
 3. Fierce pose: feet apart | Utkatasana |
 4. Extended side-angle pose | Utthita Parsvakonasana |
 5. Intense pose: holding elbows | Uttanasana |
 6. Downward-facing dog pose | Adho Mukha Svanasana |
 7. Warrior I pose: back heel at wall | Virabhadrasana I |
 8. Hero’s pose | Virasana |
 9. Garland pose: (a) hold elbows, (b) extend arms | Malasana |
 10. Bound angle pose | Baddha Konasana |
 11. Head-to-knee pose | Janu Sirsasana |
 12. Western intense pose | Paschimottanasana |
 13. Active bridge pose | Chatush padasana |
 14. Corpse pose | Savasana |
 15. Corpse pose with breathing | Savasana Pranayama |