| (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 .
|