Asanas

Week 1:

Monday Wednesday Friday

Conditioning Conditioning Conditioning
Stithprathnasana Stithprathnasana Sukhasana
Ekpadasana Nataprathanasana Pranayama 1 - Equal
Stretches Stretches Stretches
-Hands -Hands -Hands
-Shoulders -Shoulders -Shoulders
-Neck -Neck -Neck
-Twists -Twists -Twists
Talasana 1,2 Talasana 1,3 Talasana 1,4
Standing Vakrasana Standing backward Utkatasana
Namaste
bending forward
Konasana 1 Konasana 2 Chair twist Utkatasana
Konasana 3 Konasana 3 Cakrasana
Stretches Stretches Stretches
-Hamstrings -Hamstrings -Hamstrings
-Touch toes, sides -Touch toes, sides -Touch toes, sides
Hastpadasana Trikonasana Sit down
Trikonasana Garudasana Ardhamatsyendrasana
Sit down Sit down Inverted V
-stretch toes, ankles -stretch toes, ankles
-stretch padmasana -stretch padmasana
-side stretches -side stretches
Stretch folding one Stretch folding one leg, Cat pose variations
leg, twist, toe, front twist, toe, front
Paschimmottanasana Yog mudra Lie down
-raise leg
15,30,45,60,90
degrees
-circle clockwise/ anti
clockwise
Parvatasana Parvatasana Yastikasana
Yog mudra Manjariasana Paryankasana
Cat pose
Lie down Ustrasana Vipritkarni
Yastikasana Hastapadangushtasana Sarvangasana
All variations
Pavanmuktasana Supine Vakrasana Halasana
Savasana Savasana Lie on back
Pranayama 5 – Pranayama 9 – Anulom Bhujangasana
Shunyaka I2-E4-S5 Vilom 2:4:2 Makarasana
Om chanting 5 times Om chanting 5 times + Shalabhasana
Makar 5 times
Dhanurvakrasana
Savasana
Pranayama 5 – Puraka
E2-I5
Om chanting 5 times
Week 2:
Monday Wednesday Friday
Conditioning – for back. Conditioning – Conditioning – Core strength
Twisting from core. Awareness. Stithprathnasana Pranayama 4 – Diaphragm
breathing
Sukhasana for shoulders Cat pose
Inhale – lift shoulders to
ears. Exhale relax.
All 4 actions of spine – Pranayama 2 and 3 Lie down – 30-60-90 circles
backward, forward, sideways, with each leg. Clockwise and
twist. anticlockwise.
Stretch with fists in front – pull Both legs – 90 – swing
front, pull upwards, bend slowly to right, then to left
sideways, twist sides. sides.
Rotate neck all sides. Resist Shoulder stretches. Arms Naukasana
head with palm. All sides. swinging. Hold behind head.
Standing – Konasana 1,2,3 Cat Pose Makarasana
Cakrasana
Cat pose For strength Plank Pose – sideways also
Cow face pose – Gomukhasana Plank pose – also sideways Bridge pose
Bridge pose – lie on back, lift
hips, rest on shoulders, arms
straight down.
Dhanurvakrasana – all
variations
Legs outstretched Flexibility Talasana
One leg fold in. Touch same Garudasana
hand & other hand alternately to Namaste at back – bending
toes. Try to touch head to knee. Lunge forward with upward
Both sides. namaste
Paschimottanasana Talasana – all variations Utkatasana
Reverse stretch
Sitting Vakrasana Hastapadasana Cakrasana
Legs outstretched. Sit with Yogmudra
hands support, back straight.
Dandasana.
Parvatasana – all variations Savasana Lunge poses with Konasana
variations
Ustrasana Dhradasana Hastapadangushtasana
Lie down Sukhasana Supine Vakrasana
Think in what areas of day/
life you holding up. Try to let
go. Do not restrict yourself.
Release the tension,
restrictions from within and
external factors.
Yastikasana Om chanting Pavanmuktasana
Naukasana – hold core Pranayama 5 – Shunyaka – Savasana
5 times
Lie on stomach Pranayama 6 – Puraka – 5 Sukhasana
times
Bhujangasana Om chanting Equal Breathing
Dhanurvakrasana Om Chanting
Shalabasana Awareness – you have
strength. Don’t give in to
 worry, distractions, cravings.
Be aware of your strength.
Makarasana
Savasana
Dhradasana
Sukhasana
Think in what areas of day/ life
you are ready to push the limit,
turn your back to, turn
backwards to make things
happen. You have inner
strength to follow your intention.
Week 3:

Monday Wednesday Friday