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.

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