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YOGA PRACTICE MODULE 2
(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
8     Relax in sitting down position
 
9     Butterfly and massage
10     Toes up and down breathing
2 Mins.
11     Toes up and down breathing
2 to 3 times
12     Toes rotation clock wise and anti-clockwise
2 to 3 times
13     Knees up and down
2 to 3 times
14     Knee rotation breathing
2 to 3 times
15     Hands in and out breathing
2 to 3 times
16     Shoulder rotation
2 to 3 times
17     Shashank Asana breathing
2 to 3 times
Lying Down Position Facing Up
18     Instant Relaxation Technique
1 Min.
19     Alternate leg raising up and down
2 to 3 times
20     Alternate leg rotation clockwise and anti clockwise
2 to 3 times
21     Twisting left and right
2 to 3 times
22     Knee bending
2 to 3 times
Lying Down Position Facing Down
23     Arms crossed face, chin, chest up and down breathing
2 to 3 times
24     Sarpasana (Cobra) breathing
2 to 3 times
25     Dhanur Asana breathing
2 to 3 times
26     Bhujang Asana
27     Parvath Asana
28     Sashank Asana
29     Vajrasana
Standing up position
30     Neck Rotation Left and right
1 time
YOGA WALK/JOGGING
31     Relax - Inhale through Nose exhale through mouth - Mukha Douthi
32     Loosening Practices bend forward and back, twist left and right
Lying down position - Face up
33     Quick Relaxation Technique (QRT)
2 Mins.
34     Surya Namaskar
24
35     Deep Relaxation Technique (DRT)
10 Mins.
36     Alternative Nostril Breathing
37     Om Chanting
38     Closing Prayer Sarve........