yoga lessons

7/27/2019 Yoga Lessons

1/14

1 Breathing Exercises

1.a. Standing: Hand Stretch Breathing Straight; 45'; 90' Each 10 times

1.b. Standing: Hands In and out breathing - Each 10 times1.c. Standing: Ankle stretch breathing with hands raised - 10 times

1.d. Sitting: Shashankasana Breathing - 10 times

1.e. Sitting: Tiger Stretch Breathing with leg stretches - Each 10 times

1.f. Supine: Alternate Leg raising - Each leg 10 times

1.g. Supine: Both legs raising - 10 times

1.h. Supine: Side Leg raising - Each leg 10 times

1.i. Supine: Astride Leg raising - Each cycle 10 times

1.j. Supine: Leg rotation - Each leg 10 times clockwise and 10 times anti-clockwise

1.k. Supine: Lumbar Stretches lie on back with legs folded feet touching ground and raise the back- 10 times

1.l. Supine: Cross Lumbar Stretches - 10 times each side

1.m. Supine: Naukasana Stretches (keep leg straight and lift and get up) - 10 times

1.n. Supine: Pavana muktasana stretches - 10 times

1.o. Prone: Bhujangasan stretches - 10 times

1.p Prone: Leg lifts - Shalabasan Stretches - 10 times

1.q Prone: Bhujangasan and shavasan combined stretches (4 steps) - 10 times

2 Loosening Exercises

2.a Forward and backward bend with legs together and legs wide apart - 20 times each

2.b. Side Bend with legs apart - Each side 20 times

2.c. Opposite side Bend - Each side 20 times

2.d. Waist Twist both sides - 20 times each side

2.e. Hand Stretches with heel raised side-upper ways and back&forth - 20 times each

Set-1

Yoga Lessons


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2.f. Leg Lifting frontways; sideways & Backward - 10 times each for each leg

2.g Calf Stretches with wall support - 20 times

2.h Heel swings with wall support - 100 counts

2.i Half Situps with hands stretched forward or sidewards - 20 times

3 Surya Namaskara - 12 Steps - 5 times

3.a Hands raised backwards3.b Bend forward totally and touch the ground without bending the knees

3.c stretch the right leg backward and lookup

3.d stretch the left leg also backward and be in a gliding position

3.e kneel down in Namaskaram position with hands outstretched

3.f Lie down flat on tummy with hands by the side of the chest and pull-in the lower abdomen

3.g Bujangasan stretch - face up

3.h Bujangasan second step with face down

3.i kneel down in Namaskaram position with hands outstretched

3.j Bring the right leg forward with left leg stretched backwards and lookup

3.k Bend forward totally and touch the ground without bending the knees

3.l Hands raised backwards and pranam

4 Relaxation

4.a QRT - Tighten every part from toe to head and the whole body to the max and suddenly relax and lay relaxed for 2 mins

4.b Deep Relaxation - Shavasana with tummy, chest and collar breathing and overall breathing with the entire body relaxed for 10 mins

5 Asanas

5.a Standing: Ardha Kati chakrasana - Lateral Arc pose

5.b Standing: Parivrutta Trikonasana - Opposite Triangle

5.c. Standing: Vrikshasana (Tree Pose with one leg folded to the other legs knee

5.d Sitting: Vajrasana - sitting with legs folded on a kneeling position with bums on the heels

5.e. Sitting: Shashankasana - sit in vajrasana position and bend forwards with hands tied at the back


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5.f. Sitting: Jaanushirasana - Forward bend with single leg

5.g Sitting: Paschimottonasana - forward bend with both legs

5.h. Prone: Makarasana - Crocodile for relaxing

Prone: Bhujangasana - Cobra

Supine: Vipareeta Karani - Inverted pose with wall support

6 Praanaayaamaa

6.a Kapalabhati Kriya - 120 strokes - a cleaning technique

6.b Sectional Breathing - Abdominal Breathing - Chin Mudra - Akaar chant - 9 rounds

Sectional Breathing - Thoracic Breathing - Chinmaya Mudra - Ukaar chant - 9 rounds

Sectional Breathing - Upper lobar Breathing - Aadhi Mudra - Makaar chant - 9 rounds

Full yogic Breathing - Brahma Mudra - Omkar chant - 9 rounds

6.c Anuloma Viloma - Single nostril breathing - each 9 rounds

Chandranuloma Viloma - inhale & exhale thru left nostril only

Suryanuloma Viloma - inhale & exhale thru right nostril only

6.d Suryabedhana Pranayama - 18 times twice a day followed by Naadi suddhi 9 times

Inhale by right nostril and exhale by left nostril

6.e. Naadi Suddhi - to be done 9 times after every suryabedhana pranayama

inhale by left exhale by right; and again inhale by right only and exhale by left. This makes one cycle

6.f Cooling/Sensitizing Pranayama:

Sithali -

Seethkari -

6.g Bhramari Praanaayaamaa - 9 rounds

Inhale deeply; hold it for few seconds; exhale slowly with the humming sound of a bee


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Yoga Less

1

1.a.

1.b.1.c.

1.d.

1.e.

1.f.

1.g.

1.h.

1.i.

1.j.

1.k.

1.l.

1.m.

1.n.1.o.

1.p

1.q

2

2.a

2.b.

2.c.

2.d.

2.e.

2.f.

2.g

2.h

2.i

3

3.a

3.b

3.c

3.d

3.e

3.f

3.g

3.h

3.i3.j

3.k

3.l

4

4.a

4.b


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5

5.a

5.b

5.c.

5.d

5.e.

5.f.5.g

5.h.

6

6.a

6.b

6.c

6.d

6.e.

6.f

6.g


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Breathing Exercises

Standing: Hand Stretch Breathing Straight; 45'; 90' Each 10 times

Standing: Hands In and out breathing - Each 10 timesStanding: Ankle stretch breathing with hands raised - 10 times

Sitting: Shashankasana Breathing - 10 times

Sitting: Tiger Stretch Breathing with leg stretches - Each 10 times

Supine: Alternate Leg raising - Each leg 10 times

Supine: Both legs raising - 10 times

Supine: Side Leg raising - Each leg 10 times

Supine: Astride Leg raising - Each cycle 10 times

Supine: Leg rotation - Each leg 10 times clockwise and 10 times anti-clockwise

Supine: Lumbar Stretches lie on back with legs folded feet touching ground and raise the back- 10 times

Supine: Cross Lumbar Stretches - 10 times each side

Supine: Naukasana Stretches (keep leg straight and lift and get up) - 10 times

Supine: Pavana muktasana stretches - 10 timesProne: Bhujangasan stretches - 10 times

Prone: Leg lifts - Shalabasan Stretches - 10 times

Prone: Bhujangasan and shavasan combined stretches (4 steps) - 10 times

Loosening Exercises

Forward and backward bend with legs together and legs wide apart - 20 times each

Side Bend with legs apart - Each side 20 times

Opposite side Bend - Each side 20 times

Waist Twist both sides - 20 times each side

Hand Stretches with heel raised side-upper ways and back&forth - 20 times each

Leg Lifting frontways; sideways & Backward - 10 times each for each leg

Calf Stretches with wall support - 20 times

Heel swings with wall support - 100 counts

Half Situps with hands stretched forward or sidewards - 20 times

Surya Namaskara - 12 Steps - 5 times

Hands raised backwards

Bend forward totally and touch the ground without bending the knees

stretch the right leg backward and lookup

stretch the left leg also backward and be in a gliding position

kneel down in Namaskaram position with hands outstretched

Lie down flat on tummy with hands by the side of the chest and pull-in the lower abdomen

Bujangasan stretch - face up

Bujangasan second step with face down

kneel down in Namaskaram position with hands outstretchedBring the right leg forward with left leg stretched backwards and lookup


Hands raised backwards and pranam

Relaxation

QRT - Tighten every part from toe to head and tighten the whole body to the maximum and suddenly relax and lay

Deep Relaxation - Shavasana with tummy breathing, chest breathing and collar breathing and overall breathing wit

Set-2


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Asanas

Standing: Archa chakrasana - half wheel pose backwards

Standing: Paadahastasana - bending forward with legs together or Prasaritha Paadahastasana - bending forward

Standing: Vrikshasana (Tree Pose with one leg folded to the other legs knee

Sitting: Ushtrasana - Camel pose

Sitting: Badhakonasana - Butterfly stretch

Sitting: Upavishtakonasana - Forward bend with legs apartSitting: Padmasana or Sidhaasana - half padmasana

Prone: Shalabasana - locust - with hands under the thighs and legs and head rise

Prone: Dhanurasana - Bow pose - with hands holding the ankle and tummy pressed on the ground

Supine: Naukasana - Boat pose

Praanaayaamaa

Kapalabhati Kriya - 120 strokes - a cleaning technique

Sectional Breathing - Abdominal Breathing - Chin Mudra - Akaar chant - 9 rounds




Anuloma Viloma - Single nostril breathing - each 9 roundsChandranuloma Viloma - inhale & exhale thru left nostril only


Suryabedhana Pranayama - 18 times twice a day followed by Naadi suddhi 9 times


Naadi Suddhi - to be done 9 times after every suryabedhana pranayama


Cooling/Sensitizing Pranayama:

Sithali -

Seethkari -

Bhramari Praanaayaamaa - 9 rounds



8/14

in relaxed position for 2 ins

h the entire body relaxed for about 10 mins


9/14

ith legs apart


10/14

Yoga Less

1

1.a.

1.b.1.c.

1.d.

1.e.

1.f.

1.g.

1.h.

1.i.

1.j.

1.k.

1.l.

1.m.

1.n.1.o.

1.p

1.q

2

2.a

2.b.

2.c.

2.d.

2.e.

2.f.

2.g

2.h

2.i

3

3.a

3.b

3.c

3.d

3.e

3.f

3.g

3.h

3.i3.j

3.k

3.l

4

4.a

4.b


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5

5.a

5.b

5.c.

5.d

5.e.

5.f.5.g

5.h.

6

6.a

6.b

6.c

6.d

6.e.

6.f

6.g


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ns

Breathing Exercises

Standing: Hand Stretch Breathing Straight; 45'; 90' Each 10 times

Standing: Hands In and out breathing - Each 10 timesStanding: Ankle stretch breathing with hands raised - 10 times

Sitting: Shashankasana Breathing - 10 times

Sitting: Tiger Stretch Breathing with leg stretches - Each 10 times

Supine: Alternate Leg raising - Each leg 10 times

Supine: Both legs raising - 10 times

Supine: Side Leg raising - Each leg 10 times

Supine: Astride Leg raising - Each cycle 10 times

Supine: Leg rotation - Each leg 10 times clockwise and 10 times anti-clockwise

Supine: Lumbar Stretches lie on back with legs folded feet touching ground and raise the back- 10 times

Supine: Cross Lumbar Stretches - 10 times each side

Supine: Naukasana Stretches (keep leg straight and lift and get up) - 10 times

Supine: Pavana muktasana stretches - 10 timesProne: Bhujangasan stretches - 10 times

Prone: Leg lifts - Shalabasan Stretches - 10 times

Prone: Bhujangasan and shavasan combined stretches (4 steps) - 10 times

Loosening Exercises

Forward and backward bend with legs together and legs wide apart - 20 times each

Side Bend with legs apart - Each side 20 times

Opposite side Bend - Each side 20 times

Waist Twist both sides - 20 times each side

Hand Stretches with heel raised side-upper ways and back&forth - 20 times each

Leg Lifting frontways; sideways & Backward - 10 times each for each leg

Calf Stretches with wall support - 20 times

Heel swings with wall support - 100 counts

Half Situps with hands stretched forward or sidewards - 20 times

Surya Namaskara - 12 Steps - 5 times

Hands raised backwards


stretch the right leg backward and lookup

stretch the left leg also backward and be in a gliding position

kneel down in Namaskaram position with hands outstretched

Lie down flat on tummy with hands by the side of the chest and pull-in the lower abdomen

Bujangasan stretch - face up

Bujangasan second step with face down

kneel down in Namaskaram position with hands outstretchedBring the right leg forward with left leg stretched backwards and lookup


Hands raised backwards and pranam

Relaxation

QRT - Tighten every part from toe to head and tighten the whole body to the maximum and suddenly relax and lay

Deep Relaxation - Shavasana with tummy breathing, chest breathing and collar breathing and overall breathing wit

Set-3


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Asanas

Standing: Trikonasana - Triangle

Standing: Parshvakonasana - Lateral Angle

Standing: Vrikshasana Tree Pose with one leg folded to the other legs knee

Sitting: Mandukasana - Frog Pose

Sitting: Purvottanasana - back bend with balance on hands and heels

Sitting: Bharadhwajasana - TwistSitting: Vakrasana - twist

Prone: Adhomukha shvanasana - bent head dog pose

Supine: Ardha Mathsyasana - Fish Pose

Supine: Jatara Parivartanasana - Stomach twist

Praanaayaamaa

Kapalabhati Kriya - 120 strokes - a cleaning technique

Sectional Breathing - Abdominal Breathing - Chin Mudra - Akaar chant - 9 rounds




Anuloma Viloma - Single nostril breathing - each 9 roundsChandranuloma Viloma - inhale & exhale thru left nostril only


Suryabedhana Pranayama - 18 times twice a day followed by Naadi suddhi 9 times


Naadi Suddhi - to be done 9 times after every suryabedhana pranayama


Cooling/Sensitizing Pranayama:

Sithali -

Seethkari -

Bhramari Praanaayaamaa - 9 rounds



14/14

in relaxed position for 2 ins

h the entire body relaxed for about 10 mins

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