| 1. |
Proper Breathing - Yogic
breathing.
Using the lungs fully to breathe and strengthen
them. |
| 2. |
Kapal Bhati-
Makes the forehead shine, cleanses the
nasal passages, bronchial tubes, lungs and entire
respiratory system, helps to drain the sinuses and
eliminate accumulated excess mucus. Gives massage
the liver, spleen, pancreas, stomach and heart,
abdominal muscles are strengthened, and digestion
is improved |
| 3. |
Bhastrika Pranayama –
Cleanses the lungs of stale air, helps in sinus
and heart ailments. |
| 4. |
Anuloma Viloma – Alternate Nostril
Breathing.
Cleanses & strengthens the lungs & respiratory
system, stale air & waste products are drained
from the lungs, promotes equilibrium of metabolism
rate of the body. |
| 5. |
Surya Namaskar – Sun Salutation.
A comprehensive warm up exercise made up of 12 spinal
positions. It increases flexibility of the spine
and limbs. Helps to regulate breathing & focus
the mind. |
| 6. |
Child Pose-
Relaxation pose while sitting in vajra asana, preparation
for Sirsasana – Headstand. |
| 7. |
Dolphin pose –
Preparation for Sirsasana |
| 8. |
Shirsasana–
Head Stand
Head Stand. Regarded as King of all asanas, slows
respiration and heart beat, gives relief to varicose
veins, increases memory, concentration, relieves
nervous disorders. |
| 9. |
Leg Raising-
Reduces stomach and waist, strengthen the muscles.
|
| 10. |
Spinal Twist-
Gives massage to spine and nervous system, which
promotes equilibrium |
| 11. |
Shoulder Stand (Sarvanga Asana)-
Chin pressing on the throat, the thyroid gland is
massaged and regulated as this asana brings a rich
blood supply to the thyroid, so it actively regulates
the body's metabolism, heat production, weight problems
(under or over), skin becomes soft, etc., helps
to cure insomnia and depression. |
| 12. |
The Plough – Halasana.
Stretches the entire spine, increases flexibility,
internal organs are massaged and insomnia is relieved. |
| 13. |
Setubandhasana – The Bridge Pose.
Counter position after the plough pose. Liver &
spleen are regulated to increase fat digestion,
regulate glucose levels, efficiency in production
& use of RBCs |
| 14. |
Fish Pose (Matsya Asana)-
Removes stiffness from the cervical, thoracic and
lumber regions. A rounded shoulder is corrected,
increases lung capacity, relieves spasm in bronchial
tube and relieves asthma. |
| 15. |
Forward Bend (Paschimottan asana)-
Stretches the whole back side, joints and reduces
stomach. Gives massage to internal organs while
breathing. |
| 16. |
Inclined Plane (Purvottan asana)-
Opposite of forward bend, strengthens wrists and
hips. |
| 17. |
Cobbler Pose-
stretches pelvic joints, Helps in preventing urinary
track infection. |
| 18. |
Crocodile Pose-
Relaxation pose lying on the stomach. |
| 19. |
Cobra Pose-
gives backward bend to the spine therefore relieves
hunchback, back pain, lumbago, asthma and other
respiratory problems, nerves and muscles of the
spine are rejuvenated. Very powerful for women,
the ovaries and uterus are toned, relives menstrual
problems etc., |
| 20. |
Shalabhasana – Locust Pose.
Exercises the upper half of the body. Intestinal
functions are regulated, all internal organs –
pancreas, liver and kidneys are massaged, relieves
lower back pain and sciatica. |
| 21. |
Bow Pose-
flexibility is brought to the whole spine:
cervical, thoracic, lumber, sacral. Useful in aiding
chronic constipation, dyspepsia, the sluggishness
of the liver and gastro-intestinal disorders. Regulates
pancreas, good for diabetic people. Fat is removed.
Ossification of bones is prevented. |
| 22. |
Ardhamatsyendra Asana – Half Spinal
Twist.
Gives lateral stretch to the vertebrae maintaining
flexibility of spine, helps relieve lumbago, &
muscular rheumatism of back and hips, increases
appetite & digestive powers, brings peace of
mind. |
| 23. |
The Crow Pose.
Strengthens arms wrists & shoulders, increases
concentration, removes lethargy. |
| 24. |
Diamond Pose (Vajra Asana)-
Removes stiffness from knees and ankles; activates
pancreas, helps diabetic person. |
| 25. |
Hand Exercise-
Opens shoulder joints |
| 26. |
The Hands to Feet pose (Padahasta Asana)-
Invigorates the entire nervous system, increase
the blood supply to the brain, adipose tissue on
the abdomen will disappear, complete stretch is
given to the hamstring muscle and lower body is
stretched. |
| 27. |
Stork Pose –
increases concentration and balance with flexibility. |
| 28. |
Triangle Pose (Trikona Asana)-
Tones the spinal nerves and abdominal organs, increases
peristalsis movement of the digestive track. |
| 29. |
Final Relaxation-
Relieves mental and physical stress. Keeps the mind
and body calm for overall rejuvenation. |
| |
Students are also taught cleansing Yogic Kriyas
like Jal Neti, Sutra Neti etc. |
| |
Note: The above sequence may
be further modified according to the individual’s
specific requirement. |
