Intermediate class I

Pranayama : (1) Anuloma Viloma or  Alternate nostril Breathing ( 4 : 8 : 8 )

(2) Kapalabhati (20x for 3 rounds)

Benefit : purify nasal passage & lungs.

Surya Namaskar A & B ( 5x each set with push up in between.)

Abdomen workout

(1) Double Leg raise 8x

(2) Oblique              8x

(3) Double Leg Circle    (5x) each side–clockwise, anticlockwise

Asana:

3min     (1) Sirshasana or Dolphin  (1.5min x 2 )

3min     (2) Sarvangasana

3min     (3) Halasana with variation: a) Feet apart, hands flat on the ground

b) Feet apart, palm in prayer position, elbow straight

(4) Matsyasana

(5) Paschimothanasana

Counter pose : Bridge (up & down)

(6) Bhadrasana ; chest to feet post: i) Feet together with soles flat against each other

ii) Elbows bent, chest gradually down towards feet

iii) Hold the position ; Look forward

(7) Eka Pada Sirasana ” One Foot to Head Pose” :

i) From easy seating position, lift the right leg, both arms are outside the right leg “hugging” close to chest, gently rock side to side for a few minutes.

ii) Release right foot, take hold right foot with both hands toward chest –>chin–>then nose + forehead.

Repeat : ( The other side )

(8) Dhanurasana (bow pose)

(9) Ustrasana ( camel pose )

(10)Spinal Twist ( Ardha Matsyendrasana )

(11) Pada Hasthasana ( Standing Forward Bend )

(12) Trikonasana

 Final Relaxation and Auto Suggestion.