* Basic
Movements
* Preparatory
Movements
__________________________________________________________________________________________________
Asana |
* Tadagasana
* Ardhamatsyendrasana (1 minute
on each side)
* Vajrasana
Series
* Tadasana
* Pavanmuktasana
* Tiryak Tadasana
* Ardha Chakrasana 1, Ardha
Chakrasana 2
*Dhunurasana
* Katichakrasana
* Anantasana 1, Anantasana
2
* Trikonasana
* Bhujangasana
* Veerasana
* Shalabhasana
* Shavasana (when
needed)
*
Vakrasana
*
Uttanpadasana
* Sulabh
Ushtrasana
* Ushtrasana
* Marjarasana
* Sankatasana
No.Asana
1 Shavasana (corpse
pose)
2 Basic Movements
3 Shavasana 3
4 Vajrasana
Series
5 Shavasana
6
Bhujangasana
7 Dhanurasana (bow pose) 3
rounds
8 Shalabhasana (locust
pose)
9 Makarasana
10
Pavanmuktasana
11 Ardhachakrasana 1,
Ardhachakrasana 2
12 Anantasana 1, Anantasana
2
13 Ardha
Matsyendrasana
14 Shavasana (corpse
pose)
15 Tadasana, Tiryak
Tadasana
16
Katichakrasana
17
Trikonasana
18 Veerasana
19 Shavasana (corpse
pose)
20 Shavasana
21 Anulom Viloma, Deep
Breathing
22 Sheetali Purek & Bhramari
Rechak
23 Ujjayi breathing without
Kumbhak
24 Prayer
Total Time
* Omkar
Chanting
* Jal Neti (once a
week)
* Yoga Nidra for Stress Relief
(every day 1 time)
*Listen Omkar Chanting Through
Out The Night
Duration in Minutes
3
10
3
10
2
1
2
1
2
2
1
1
2
3
2
1
1
1
2
2
10
10
10
7
90
30
30