Beginners Asanas

Intermediate Asanas

Opening Prayer

 

Breathing Exercises (3)

 

Loosening (2 to 3)

·       Surya Namaskar- With counts & Beeja Mantras -- Preferably 3 every day

 

QRT

 

Asanas

·       Standing

·       Ardha Kati Chakra Asana

·       Pada Hastasana

·       Ardha Chakrasana

·       Trikonasana

·       Flamingoasana

                        

Sitting

·       Vajrasana

·       Vakrasana

·       Shasankasana

·       Janusirsanana

·       Ardha Ustrasana

·       Pashimatanasana

                      

Supine

·       Pavana Muktasana

·       Setubhanadasana

·       Vipareeta Karni

·       Uthana Padasana

·       Navasana

 

Prone

·       Bhujangasana

·       Shalabhasana

·       Makarasana 

 

DRT or Shavasana with 3 Om's

 

Pranayama

·       Kapala Bhati

·       Sectional Breathing

·       Nadi Shuddhi

 

Closing Prayer

 

Opening Prayer

 

Breathing Exercises (3)

 

Loosening (2 to 3)

·       Surya Namaskar- With counts & Beeja Mantras(Preferably 3 every day)

 

QRT

 

Asanas

·       Standing

·       Veerabhadrasana

·       Parsvakonasana

·       Parivritta trikonasana

·       Vriksasana

·       Garudasana                   

 

Sitting

·       Veerasana

·       Supta Veerasana

·       Supta Vajrasana

·       Gomukhasana

·       Ardha Matsyendrasana

·       Hamsasana

·       Yoga Mudra

·       Badhakonasana

·       Padmasana                    

  

Supine

·       Sarvangasana

·       Halasana

·       Matsyasana

·       Chakrasana

·       Purna PavanaMuktasana

·       Navasana

                

Prone

·       Dhanurasana

·       Urdhva Mukha Shavanasana

·       Shalabhasana

·       Parvatasana

 

DRT or Shavasana

 

Pranayama

·       Kapala Bhati

·       Sectional Breathing

·       Nadi Shuddhi

·       Surya & Chandra Anuloma

·       Cooling Pranayama

 

Closing Prayer