Getting Ready

Pawanamuktasarja (Exercise for 9 joints), Bhastrika (during winter), OM (three times) and GAYATRI MANTRA.

Warm-up

Suryariamaskar (Salutation to SUN), Nao (Boat) & Kamarchakra Asana (Spine Rotation).

Asanas While Sitting

1. Paschjmottana (Forward Bend)
2. KON (Angle)
3. Ardhamatsyendra (Spine Twist)
4. Vajra (Hardy)
5. Ushtra (Camel)
6. Suptavajra (Horizontal Hardy)
7. Shashank

Asanas while Face Down

1. Sarpa (Running Snake)
2. Bhujanga (Cobra)
3. Shalabha (Locust)
4. Dhanura (Bow)

Asanas while Face Up

1. Hala (Plough)
2. Tara (Tree)
3. Hastapadottana
4. Makar
5. Uder-Pawanamukta
6. Dolan
7. Sarvanga (Shoulder Stand)
8. Matsya (Fish)

Cooling Down

1. Singh Garjna (Roar)
2. Laughing
3. OM
4. Kapalbhati (Active Exhalation)
5. Uddiyana Bandh (Retention out)
6. Agnisar (Pumping the stomach)
7. Pranayama
8. Eye Exercise

Additional Routine

1. Cleaning processes
2. Yognidra
3. Meditation
4. Resting