Week 5: Short Pose
(5) 2-minute poses, (2) 5-minute, (2) 10-minute, (1) 20-minute pose, and (1) 40-minute pose, with a possible shorter pose to fill the remaining time.
Week 5: Long Pose
(1) 3 hour pose, with 20 mins between breaks.
Same pose for 3 sessions.
Week 4: Short Pose
(1) Longer pose for the entire 3 hour session, after starting with a few shorter warmups.
Week 4: Long Pose
(1) 3 hour pose, with 20 mins between breaks.
Same pose for 3 sessions.
Week 3: Short Pose
(5) 2-minute poses, (2) 5-minute, (2) 10-minute, (1) 20-minute pose, and (1) 40-minute pose, with a possible shorter pose to fill the remaining time.
Week 3: Long Pose
(1) 3 hour pose, with 20 mins between breaks.
Same pose for 3 sessions.
Week 2: Short Pose
(5) 2-minute poses, (2) 5-minute, (2) 10-minute, (1) 20-minute pose, and (1) 40-minute pose, with a possible shorter pose to fill the remaining time.
Week 2: Long Pose
(1) 3 hour pose, with 20 mins between breaks.
Same pose for 3 sessions.
Week 1: Short Pose
(5) 2-minute poses, (2) 5-minute, (2) 10-minute, (1) 20-minute pose, and (1) 40-minute pose, with a possible shorter pose to fill the remaining time.
Week 1: Long Pose
(1) 3 hour pose, with 20 mins between breaks.
Same pose for 3 sessions.