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

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