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(Approximate Time 1Hr 45 Mins) |
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1 Sit in a comfortable position – Relax and smile |
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2 Namaskara Mudra Folding Hands |
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3 Om Chanting |
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4 Opening Prayer Sahana.. |
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BREATHING PRACTICES |
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Sitting down Position |
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5 Lower Lobe-Abdomen- Chin Mudra 2 to 3 times |
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6 Middle section- Chest – Chin maya Mudra 2 to 3 times |
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7 Top section – All up – Adi Mudra 2 to 3 times |
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8 Relax in sitting down position
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9 Butterfly and massage |
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10 Toes up and down breathing 2 Mins. |
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11 Toes up and down breathing 2 to 3 times |
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12 Toes rotation clock wise and anti-clockwise 2 to 3 times |
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13 Knees up and down 2 to 3 times |
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14 Knee rotation breathing 2 to 3 times |
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15 Hands in and out breathing 2 to 3 times |
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16 Shoulder rotation 2 to 3 times |
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17 Shashank Asana breathing 2 to 3 times |
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Lying Down Position Facing Up |
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18 Instant Relaxation Technique 1 Min. |
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19 Alternate leg raising up and down 2 to 3 times |
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20 Alternate leg rotation clockwise and anti clockwise 2 to 3 times |
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21 Twisting left and right 2 to 3 times |
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22 Knee bending 2 to 3 times |
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Lying Down Position Facing Down |
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23 Arms crossed face, chin, chest up and down breathing 2 to 3 times |
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24 Sarpasana (Cobra) breathing 2 to 3 times |
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25 Dhanur Asana breathing 2 to 3 times |
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26 Bhujang Asana |
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27 Parvath Asana |
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28 Sashank Asana |
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29 Vajrasana |
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Standing up position |
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30 Neck Rotation Left and right 1 time |
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YOGA WALK/JOGGING |
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31 Relax – Inhale through Nose exhale through mouth – Mukha Douthi |
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32 Loosening Practices bend forward and back, twist left and right |
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Lying down position – Face up |
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33 Quick Relaxation Technique (QRT) 2 Mins. |
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34 Surya Namaskar 24 |
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35 Deep Relaxation Technique (DRT) 10 Mins. |
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36 Alternative Nostril Breathing |
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37 Om Chanting |
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38 Closing Prayer Sarve…….. |