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Yoga Lessons Set-1 1 Breathing Exercises 1.a.

Standing: Hand Stretch Breathing Straight; 45'; 90' Each 10 times 1.b. Standing: Hands In and out breathing - Each 10 times 1.c. Standing: Ankle stretch breathing with hands raised - 10 times 1.d. Sitting: Shashankasana Breathing - 10 times 1.e. Sitting: Tiger Stretch Breathing with leg stretches - Each 10 times 1.f. Supine: Alternate Leg raising - Each leg 10 times 1.g. Supine: Both legs raising - 10 times 1.h. Supine: Side Leg raising - Each leg 10 times 1.i. Supine: Astride Leg raising - Each cycle 10 times 1.j. Supine: Leg rotation - Each leg 10 times clockwise and 10 times anti-clockwise 1.k. Supine: Lumbar Stretches lie on back with legs folded feet touching ground and raise the back- 10 times 1.l. Supine: Cross Lumbar Stretches - 10 times each side 1.m. Supine: Naukasana Stretches (keep leg straight and lift and get up) - 10 times 1.n. Supine: Pavana muktasana stretches - 10 times 1.o. Prone: Bhujangasan stretches - 10 times 1.p Prone: Leg lifts - Shalabasan Stretches - 10 times 1.q Prone: Bhujangasan and shavasan combined stretches (4 steps) - 10 times 2 Loosening Exercises 2.a Forward and backward bend with legs together and legs wide apart - 20 times each 2.b. Side Bend with legs apart - Each side 20 times 2.c. Opposite side Bend - Each side 20 times 2.d. Waist Twist both sides - 20 times each side 2.e. Hand Stretches with heel raised side-upper ways and back&forth - 20 times each

2.f. 2.g 2.h 2.i

Leg Lifting frontways; sideways & Backward - 10 times each for each leg Calf Stretches with wall support - 20 times Heel swings with wall support - 100 counts Half Situps with hands stretched forward or sidewards - 20 times

3 Surya Namaskara - 12 Steps - 5 times 3.a Hands raised backwards 3.b Bend forward totally and touch the ground without bending the knees 3.c stretch the right leg backward and lookup 3.d stretch the left leg also backward and be in a gliding position 3.e kneel down in Namaskaram position with hands outstretched 3.f Lie down flat on tummy with hands by the side of the chest and pull-in the lower abdomen 3.g Bujangasan stretch - face up 3.h Bujangasan second step with face down 3.i kneel down in Namaskaram position with hands outstretched 3.j Bring the right leg forward with left leg stretched backwards and lookup 3.k Bend forward totally and touch the ground without bending the knees 3.l Hands raised backwards and pranam 4 Relaxation 4.a QRT - Tighten every part from toe to head and the whole body to the max and suddenly relax and lay relaxed for 2 mins 4.b Deep Relaxation - Shavasana with tummy, chest and collar breathing and overall breathing with the entire body relaxed for 10 mins 5 Asanas 5.a Standing: Ardha Kati chakrasana - Lateral Arc pose 5.b Standing: Parivrutta Trikonasana - Opposite Triangle 5.c. Standing: Vrikshasana (Tree Pose with one leg folded to the other legs knee 5.d Sitting: Vajrasana - sitting with legs folded on a kneeling position with bums on the heels 5.e. Sitting: Shashankasana - sit in vajrasana position and bend forwards with hands tied at the back

5.f. Sitting: Jaanushirasana - Forward bend with single leg 5.g Sitting: Paschimottonasana - forward bend with both legs 5.h. Prone: Makarasana - Crocodile for relaxing Prone: Bhujangasana - Cobra Supine: Vipareeta Karani - Inverted pose with wall support 6 Praanaayaamaa 6.a Kapalabhati Kriya - 120 strokes - a cleaning technique 6.b Sectional Breathing - Abdominal Breathing - Chin Mudra - Akaar chant - 9 rounds Sectional Breathing - Thoracic Breathing - Chinmaya Mudra - Ukaar chant - 9 rounds Sectional Breathing - Upper lobar Breathing - Aadhi Mudra - Makaar chant - 9 rounds Full yogic Breathing - Brahma Mudra - Omkar chant - 9 rounds 6.c Anuloma Viloma - Single nostril breathing - each 9 rounds Chandranuloma Viloma - inhale & exhale thru left nostril only Suryanuloma Viloma - inhale & exhale thru right nostril only 6.d Suryabedhana Pranayama - 18 times twice a day followed by Naadi suddhi 9 times Inhale by right nostril and exhale by left nostril 6.e. Naadi Suddhi - to be done 9 times after every suryabedhana pranayama inhale by left exhale by right; and again inhale by right only and exhale by left. This makes one cycle 6.f Cooling/Sensitizing Pranayama: Sithali Seethkari 6.g Bhramari Praanaayaamaa - 9 rounds Inhale deeply; hold it for few seconds; exhale slowly with the humming sound of a bee

Yoga Lessons Set-2 1 1.a. 1.b. 1.c. 1.d. 1.e. 1.f. 1.g. 1.h. 1.i. 1.j. 1.k. 1.l. 1.m. 1.n. 1.o. 1.p 1.q 2 2.a 2.b. 2.c. 2.d. 2.e. 2.f. 2.g 2.h 2.i 3 3.a 3.b 3.c 3.d 3.e 3.f 3.g 3.h 3.i 3.j 3.k 3.l 4 4.a 4.b

5 5.a 5.b 5.c. 5.d 5.e. 5.f. 5.g 5.h.

6 6.a 6.b

6.c

6.d 6.e. 6.f

6.g

Yoga Lessons Set-2 Breathing Exercises Standing: Hand Stretch Breathing Straight; 45'; 90' Each 10 times Standing: Hands In and out breathing - Each 10 times Standing: Ankle stretch breathing with hands raised - 10 times Sitting: Shashankasana Breathing - 10 times Sitting: Tiger Stretch Breathing with leg stretches - Each 10 times Supine: Alternate Leg raising - Each leg 10 times Supine: Both legs raising - 10 times Supine: Side Leg raising - Each leg 10 times Supine: Astride Leg raising - Each cycle 10 times Supine: Leg rotation - Each leg 10 times clockwise and 10 times anti-clockwise Supine: Lumbar Stretches lie on back with legs folded feet touching ground and raise the back- 10 times Supine: Cross Lumbar Stretches - 10 times each side Supine: Naukasana Stretches (keep leg straight and lift and get up) - 10 times Supine: Pavana muktasana stretches - 10 times Prone: Bhujangasan stretches - 10 times Prone: Leg lifts - Shalabasan Stretches - 10 times Prone: Bhujangasan and shavasan combined stretches (4 steps) - 10 times Loosening Exercises Forward and backward bend with legs together and legs wide apart - 20 times each Side Bend with legs apart - Each side 20 times Opposite side Bend - Each side 20 times Waist Twist both sides - 20 times each side Hand Stretches with heel raised side-upper ways and back&forth - 20 times each Leg Lifting frontways; sideways & Backward - 10 times each for each leg Calf Stretches with wall support - 20 times Heel swings with wall support - 100 counts Half Situps with hands stretched forward or sidewards - 20 times Surya Namaskara - 12 Steps - 5 times Hands raised backwards Bend forward totally and touch the ground without bending the knees stretch the right leg backward and lookup stretch the left leg also backward and be in a gliding position kneel down in Namaskaram position with hands outstretched Lie down flat on tummy with hands by the side of the chest and pull-in the lower abdomen Bujangasan stretch - face up Bujangasan second step with face down kneel down in Namaskaram position with hands outstretched Bring the right leg forward with left leg stretched backwards and lookup Bend forward totally and touch the ground without bending the knees Hands raised backwards and pranam

Relaxation QRT - Tighten every part from toe to head and tighten the whole body to the maximum and suddenly relax and lay in relaxed po Deep Relaxation - Shavasana with tummy breathing, chest breathing and collar breathing and overall breathing with the entire b

Asanas Standing: Archa chakrasana - half wheel pose backwards Standing: Paadahastasana - bending forward with legs together or Prasaritha Paadahastasana - bending forward with legs apa Standing: Vrikshasana (Tree Pose with one leg folded to the other legs knee Sitting: Ushtrasana - Camel pose Sitting: Badhakonasana - Butterfly stretch Sitting: Upavishtakonasana - Forward bend with legs apart Sitting: Padmasana or Sidhaasana - half padmasana Prone: Shalabasana - locust - with hands under the thighs and legs and head rise Prone: Dhanurasana - Bow pose - with hands holding the ankle and tummy pressed on the ground Supine: Naukasana - Boat pose Praanaayaamaa Kapalabhati Kriya - 120 strokes - a cleaning technique Sectional Breathing - Abdominal Breathing - Chin Mudra - Akaar chant - 9 rounds Sectional Breathing - Thoracic Breathing - Chinmaya Mudra - Ukaar chant - 9 rounds Sectional Breathing - Upper lobar Breathing - Aadhi Mudra - Makaar chant - 9 rounds Full yogic Breathing - Brahma Mudra - Omkar chant - 9 rounds Anuloma Viloma - Single nostril breathing - each 9 rounds Chandranuloma Viloma - inhale & exhale thru left nostril only Suryanuloma Viloma - inhale & exhale thru right nostril only Suryabedhana Pranayama - 18 times twice a day followed by Naadi suddhi 9 times Inhale by right nostril and exhale by left nostril Naadi Suddhi - to be done 9 times after every suryabedhana pranayama inhale by left exhale by right; and again inhale by right only and exhale by left. This makes one cycle Cooling/Sensitizing Pranayama: Sithali Seethkari Bhramari Praanaayaamaa - 9 rounds Inhale deeply; hold it for few seconds; exhale slowly with the humming sound of a bee

relax and lay in relaxed position for 2 ins breathing with the entire body relaxed for about 10 mins

ding forward with legs apart

Yoga Lessons Set-3 1 1.a. 1.b. 1.c. 1.d. 1.e. 1.f. 1.g. 1.h. 1.i. 1.j. 1.k. 1.l. 1.m. 1.n. 1.o. 1.p 1.q 2 2.a 2.b. 2.c. 2.d. 2.e. 2.f. 2.g 2.h 2.i 3 3.a 3.b 3.c 3.d 3.e 3.f 3.g 3.h 3.i 3.j 3.k 3.l 4 4.a 4.b

5 5.a 5.b 5.c. 5.d 5.e. 5.f. 5.g 5.h.

6 6.a 6.b

6.c

6.d 6.e. 6.f

6.g

Yoga Lessons Set-3 Breathing Exercises Standing: Hand Stretch Breathing Straight; 45'; 90' Each 10 times Standing: Hands In and out breathing - Each 10 times Standing: Ankle stretch breathing with hands raised - 10 times Sitting: Shashankasana Breathing - 10 times Sitting: Tiger Stretch Breathing with leg stretches - Each 10 times Supine: Alternate Leg raising - Each leg 10 times Supine: Both legs raising - 10 times Supine: Side Leg raising - Each leg 10 times Supine: Astride Leg raising - Each cycle 10 times Supine: Leg rotation - Each leg 10 times clockwise and 10 times anti-clockwise Supine: Lumbar Stretches lie on back with legs folded feet touching ground and raise the back- 10 times Supine: Cross Lumbar Stretches - 10 times each side Supine: Naukasana Stretches (keep leg straight and lift and get up) - 10 times Supine: Pavana muktasana stretches - 10 times Prone: Bhujangasan stretches - 10 times Prone: Leg lifts - Shalabasan Stretches - 10 times Prone: Bhujangasan and shavasan combined stretches (4 steps) - 10 times Loosening Exercises Forward and backward bend with legs together and legs wide apart - 20 times each Side Bend with legs apart - Each side 20 times Opposite side Bend - Each side 20 times Waist Twist both sides - 20 times each side Hand Stretches with heel raised side-upper ways and back&forth - 20 times each Leg Lifting frontways; sideways & Backward - 10 times each for each leg Calf Stretches with wall support - 20 times Heel swings with wall support - 100 counts Half Situps with hands stretched forward or sidewards - 20 times Surya Namaskara - 12 Steps - 5 times Hands raised backwards Bend forward totally and touch the ground without bending the knees stretch the right leg backward and lookup stretch the left leg also backward and be in a gliding position kneel down in Namaskaram position with hands outstretched Lie down flat on tummy with hands by the side of the chest and pull-in the lower abdomen Bujangasan stretch - face up Bujangasan second step with face down kneel down in Namaskaram position with hands outstretched Bring the right leg forward with left leg stretched backwards and lookup Bend forward totally and touch the ground without bending the knees Hands raised backwards and pranam

Relaxation QRT - Tighten every part from toe to head and tighten the whole body to the maximum and suddenly relax and lay in relaxed po Deep Relaxation - Shavasana with tummy breathing, chest breathing and collar breathing and overall breathing with the entire b

Asanas Standing: Trikonasana - Triangle Standing: Parshvakonasana - Lateral Angle Standing: Vrikshasana Tree Pose with one leg folded to the other legs knee Sitting: Mandukasana - Frog Pose Sitting: Purvottanasana - back bend with balance on hands and heels Sitting: Bharadhwajasana - Twist Sitting: Vakrasana - twist Prone: Adhomukha shvanasana - bent head dog pose Supine: Ardha Mathsyasana - Fish Pose Supine: Jatara Parivartanasana - Stomach twist Praanaayaamaa Kapalabhati Kriya - 120 strokes - a cleaning technique Sectional Breathing - Abdominal Breathing - Chin Mudra - Akaar chant - 9 rounds Sectional Breathing - Thoracic Breathing - Chinmaya Mudra - Ukaar chant - 9 rounds Sectional Breathing - Upper lobar Breathing - Aadhi Mudra - Makaar chant - 9 rounds Full yogic Breathing - Brahma Mudra - Omkar chant - 9 rounds Anuloma Viloma - Single nostril breathing - each 9 rounds Chandranuloma Viloma - inhale & exhale thru left nostril only Suryanuloma Viloma - inhale & exhale thru right nostril only Suryabedhana Pranayama - 18 times twice a day followed by Naadi suddhi 9 times Inhale by right nostril and exhale by left nostril Naadi Suddhi - to be done 9 times after every suryabedhana pranayama inhale by left exhale by right; and again inhale by right only and exhale by left. This makes one cycle Cooling/Sensitizing Pranayama: Sithali Seethkari Bhramari Praanaayaamaa - 9 rounds Inhale deeply; hold it for few seconds; exhale slowly with the humming sound of a bee

relax and lay in relaxed position for 2 ins breathing with the entire body relaxed for about 10 mins