Mins
|
Description |
Variations |
Picture |
3
|
Center the Self |
Silence ,OM, Mantra, Kapalbhati |
|
6
|
Warm up |
Sitted cross leg: Side stretch – Twisting; Cat-Cow stretch; Rotation |
|
4
|
Sun salutation |
Variation: normal; one leg up and open hip |
|
6
|
Moon salutation |
Variation: normal; lunge |
|
5
|
Standing poses Set A |
Virabhadrasana I; Virabhadrasana II; Trikonasana; Baddha Parivrtta Trikonasana; Bind |
 |
5
|
Standing poses Set B |
Virabhadrasana I; Virabhadrasana II; Parsvakonasana; Bind; Bird of Paradise |
 |
4
|
Pasarita Padottasana |
Variations: one palm between feet other up or grab opposite feet |
|
5
|
Bhujangasana |
Variation: Twist |
|
3
|
Salambhasana |
Variation: Hold opposite ankle and pull |
|
2
|
Janu Sirsasana |
Variation: Parivritta Janu Sirsasana |
 |
2
|
MARICHYASANA
(target pose) |
C and D |
 |
2
|
Paschimattanasana |
|
|
2
|
Reverse Table Top |
Variation: Lift one leg up |
|
3
|
Navasana |
Twisting variation |
|
2
|
Happy baby |
Release |
|
6
|
Savasana + Closing |
OM, Silence |
|