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