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YOGA PRACTICE MODULE 1
(Approximate Time 1Hr 45 Mins)
1     Sit in a comfortable position - Relax and smile
2     Namaskara Mudra Folding Hands
3     Om Chanting
4     Opening Prayer Sahana..
BREATHING PRACTICES
Sitting down Position
5     Lower Lobe-Abdomen- Chin Mudra
2 to 3 times
6     Middle section- Chest - Chin maya Mudra
2 to 3 times
7     Top section - All up - Adi Mudra
2 to 3 times
Standing up position
8     Hands in and out breathing
2 to 3 times
9     Hands up and down breathing
2 to 3 times
10     Bend- backward and forward breathing
2 to 3 times
11     Twist with stretched arm -left & right breathing
2 to 3 times
12     Neck Rotation Left and right
2 to 3 times
13     Right Toes - up, down, rotate Left & right
2 to 3 times
14     Left Toes - up, down, rotate Left & right
2 to 3 times
15     Lift right leg and rotate knees Left & right
2 to 3 times
16     Lift left leg and rotate knees Left & right
2 to 3 times
17     Both arms forward - Rotate palms, left and right
2 to 3 times
YOGA WALK/JOGGING (5 to 10 Mins.)
18     Relax - Inhale through Nose exhale through mouth - Mukha Douthi
2 to 3 times
19     Loosening Practices bend forward and back, twist left and right
2 to 3 times
Lying down position - Face up
20     Quick Relaxation Technique (QRT)
5 Mins.
21     Raise left leg - rotate clock wise and anti clock
2 to 3 times
22     Raise right leg - rotate clock wise and anti clock
2 to 3 times
Lying down position - Face down
23     Arms crossed- face, chin, chest up and down breathing
5 Mins.
24     Bhujang Asana
1 time
25     Parvath Asana
1 time
26     Sashank Asana
1 time
27     Vajrasana
1 time
28     Surya namaskar
24 times
29     Deep Relaxation Technique (DRT)
10 Mins.
30     Alternative Nostril Breathing
2 to 3 times
31     Om Chanting
1 time
32     Closing Prayer - Sarve .