|
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 |