ISHA UPA YOGA

ISHA SADILAJA
I. Arms
a. Directional (4 Directions)

3 cycles

b. Circular

3 cycles

II.
Knees 3 cycles/direction
III.
Squatting 1 cycle
IV. Neck (I, II, III, IV)

3 cycles each

V.
Shoulder 3 cycles
YOGASANAS
VI.
Patangasana 2 minutes
VII.
Shishupalasana 2 minutes/leg
VIII.
Nadi Vibhajan 3 cycles
IX.
Veerabhadrasana 1 cycle
PRANAYAM
X. Nadi Shuddhi

minimum 4 minutes