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(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 …….