Note: It's always advisable to consult a doctor or yoga trainer before trying any strenuous yogasanam.
Yoga - General schedule for daily one hour practice
S.No | Yoga or Asana | Repetitions | Time in Minutes |
---|---|---|---|
1 | Jogging | 3 | |
2 | Forward and Backward Bending | 10 | 1 |
3 | Twisting of the waist | 10 | 1 |
4 | Back stretch | 1 | |
5 | Savasana | 4 | |
6 | Agnisara | 3 | |
7 | Suryanamaskara | 3 | 6 |
8 | Ardhakati Cakrasana | 1 | |
9 | Ardha Cakrasana | 1 | |
10 | Pada Hasatasana | 2 | |
11 | Parivrtta Trikonasana | 2 | |
12 | Pascimatanasana | 2 | |
13 | Supta Vajrasana | 1 | |
14 | Yoga mudra | 2 | |
15 | Ardhamatsyendrasana | 2 | |
16 | Makarasana | 4 | |
17 | Bhujangasana | 1 | |
18 | Salabasana | 1 | |
19 | Sarvangasana | 2 | |
20 | Matsyasana | 1 | |
21 | Halasana | 2 | |
22 | Savasana | 10 | |
23 | Kapalabhati | 120 | 1 |
24 | Nadi suddhi | 9 | 2 |
25 | Omkar | 3 | 2 |
26 | Silence | 2 | |
Total | 60 |