(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……..