Intermediate Class II (1.5 hrs )

Pranayama: Anoloma Viloma (Alternate nostril breathing ) 4: 8 : 8 Kepalabhati  20x (5 rounds) Warm up :  Running on the spot Surya Namaskar "Sivananda" : 12x rounds Asana: Balancing Pose (1) Vriksaasana - Tree Pose (2) Garudasana - Eagle Standing Pose: (3) Arddha chandraasana  ( Half moon) (4) Padangusthasana   ( Forward Bend - Bound Toe ) (5) Padahastasana      ( Forward Bend - Hand Under Foot ) (6) Prasarita Padottanasana  ( wide-legged forward bend A ) (7) Virabhadrasana I ( warrior I ) (8) Virabhadrasana II ( warrior II ) Sitting Pose : (9) Paschimotanasana (seated forward bend) (10) Janu Sirsasana (head to knee pose) (11) Gamukhasana  ( Cow's face pose ) Counter Pose : Incline Plane Prone position :  (12) Hips opening ( Half Pigeon ) (13) Danurasana (bow) Supine Position (Inversion) (14) Shoulderstand (15) Halasana (16) Fish (17) Headstand Chilld Pose Cool Down: Spinal Twist (lay down) Final Relaxation