It is a checklist of asanas to carry out for a full 60 minute exercise. This primarily entails a heat up adopted by deep stretches and a few asanas.

1. Meditation: Sitting in a cross legged place, deeply inhale and exhale. Do that for five occasions.

2. Neck Stretching / Greeva Sanchalana – Three to five occasions

a. If one cannot sit in a cross-legged place, carry out this variation. Preserve your knees up and ankles crossed, elbow crease across the knee with interlocked fingers

b. Ahead and again

c. Aspect to facet, enjoyable the ear to the shoulder

d. Neck circles, left and proper

3. Shoulder Socket Rotation / Skandha Chakra – Three to five occasions


1. May be performed standing or seated.

2. Maintain out arms at shoulder stage.

3. Now transfer the shoulder blades in a circle, drawing them first ahead, then 5 occasions backward. You might do that any variety of occasions throughout the day.

4. Proceed regular respiratory all through.

5. A variation – Elbows contact in entrance

4. Cat – Cow / Marjariasana – Three to five occasions in Desk Prime place

a. Palms beneath shoulders and knees beneath hips

b. Roll interior arms outward

c. Begin in a impartial place trying on the ground

d. Cat: Eye dealing with downwards

e. Cow: chin in the direction of chest

f. Maintain pose and breathe for Three seconds

5. Sit again into Kid’s Pose / Balasana – Four to six breaths

a. Roll as much as sitting and convey chin up final to keep away from dizziness

6. Step to the highest of the mat for Three rounds of Surya Namaskar

7. Shavasana – 1 to 2 minutes

8. Step to the highest of the mat for Standing Ahead Bend – Padahastasana

a. Roll as much as standing with knees barely bent and convey chin up final to keep away from dizziness

9. Aspect Stretch LR

10. Step proper foot again for Triangle Pose / Trikonasana

a. Look in the direction of the raised hand or the ground

b. Simpler: Bend entrance leg, optionally place arm on thigh

11. Reverse Triangle Prep

12. Palm Tree Pose / Tadasana – Three occasions

a. When heels are on the ground place arms on head

b. When heels are off the ground elevate arms into the air

c. Look ahead or up

13. Tree Pose / Vrikshasana LR – Four to six breaths

a. Palms in Pranamasana or above the top

14. Sit in a cushty cross-leg place for Psychic Union Pose / Yoga Mudrasana – Four breaths

15. Butterfly Pose / Badhakonasana – Four to six breaths

a. First, flap your butterfly wings

b. Then, chill out and convey your brow to the ground

16. One-Legged Ahead Bend / Janu Sirshasana LR – Four to six breaths

17. Seated Ahead Bend / Paschimottanasana – Four to six breaths

a. Chill out the again

18. Tabletop Pose

a. Raise reverse arm and leg

19. Simple Cobra Pose / Saral Bhujangasana – 2 occasions

a. Brow on the ground

b. Palms subsequent to move, fingertips in step with crown

c. Legs collectively and relaxed

20. Half-Locust / Ardha Shalabasana – Three occasions, Three seconds

21. Push again into Kid’s Pose / Balasana

22. Seated Spinal Twist / Ardha Matsyendrasana

a. Simpler Different

– Revolved Simple Pose / Parivrtta Sukhasana, cross-legs

– Half 1 of Spinal Twist Prostration Pose / Bhunamanasana

23. Single Leg Lifts / Padotthanasana –

a. Inhale – elevate / Exhale – decrease

b. Retain breath and maintain for Three to five seconds

24. Knee-to-Chest Pose / Supta Pawanmuktasana – Three occasions

a. Exhale, elevate nostril to knee

25. Sleeping Belly Stretch Pose / Supta Udarakarshanasana – Three occasions

a. Maintain Three seconds

27. Modified again bend

28. Shavasana

It is a full 60 minute exercise for the physique. Ensure to remain in Shavasana for five minutes on the finish with the intention to get your physique again to regular.

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