* Basic
Movements
__________________________________________________________________________________________________
Asana |
* Tadagasana
* Ardha Chakrasana 1, Ardha
Chakrasana 2
* Shavasana and slow practice of all basic
movements
* Anantasana 1, Anantasana 2
*
Vajrasana series from Yoga Sopan book
* Shavasana (when
needed)
* Pavanmuktasana
* Preparatory Movements with slow speed
* Vakrasana
* Ushtrasana
* Uttanpadasana
* Marjarasana - Sankatasana
* Sulabh Ushtrasana
DAILY PRACTICE PROGRAMS
No.Asana
1 Shavasana (Corpse
pose)
2 Hasta Sanchalana Type 1, 2,
3 (hands movements)
3 Pada sanchalana type 1, 2,
3 (leg movements)
4 Janu sanchalana type 1, 2,
3 (knee movements)
5 Shavasana (corpse
pose)
6
Vajrasana
7 Skandha sanchalana type 1,
2 (shoulder movement)
8 Kantha sanchalana type 1, 2
(neck movements)
9 Datta
Mudra
10 Shavasana (corpse
pose)
11 Vajrasana Chain of
Asanas
12 Shavasana (corpse
pose)
13 Deep breathing in
Tadagasana (pond pose)
14 Swastikasana (auspicious
pose)
15 Sheetali (Inhalation) +
Bhramari (exhalation)
16Inhale (right nostril) +
Bhramari (exhalation) 21 times
17 Fast Breathing Type 1 to
6
18 Prayer
Total
Time
* Vaman Dhouti (once a week)
* Laghoo Shankh Prakashalana (once a week)
* Yoga Nidra (once a day)
* Omkar
Chanting
Duration in Minutes
2
7
7
7
2
1
4
4
2
2
12
2
5
1
9
10
5
7
90
30
30
If you have any questions
related to Registration, Payment, Visa or any other inquiry about
our Yoga teacher training course, please contact us
at:
Shiva Yoga Valley
E-mail : info@shivayogavalley.com