Yogasana

Daily Sequence
Padanguli Naman
(Toe Bending)
 Goolf Naman
(Ankle Bending)
 Goolf Chakra
(Ankle Rotation)
Goolf Ghoornan
(Ankle Crank)
Right
 Goolf Ghoornan
(Ankle Crank) Left
 Janufalak
Akarshan
(Kneecap
Contraction)
 Janu Naman
(Knee Bending)
Janu Chakra
(Knee Crank)
Shroni Chakra
(Hip Rotation)
 Poorna Titli
Asana
or
Baddha Konasana
(Full Butterfly,
Bound Angle
Pose)
 Mushtika
Bandhan
(Hand Clenching)
 Manibandha
Naman
(Wrist Bending)
Manibandha
Chakra
(Wrist Joint
Rotation)
Kehuni Naman
(Elbow Bending)
16 Kehuni Chakra
(Elbow Rotation)
Skandha Chakra
(Shoulder Socket
Rotation)
Greeva Sanchalan
(Neck
Movements)
Padotthasana
(Raised Legs
Pose)
Padachakrasana
(Leg Rotation)
 Pada
Sanchalasana
(Cycling)
 Supta
Pawanmuktasana
(Leg Lock Pose)
 Jhulana
Lurkhasana
(Rocking &
Rolling)
 Supta
Udarakarshanasna
(Sleeping
Abdominal
Stretch Pose)
Right
 Supta
Udarakarshanasna
(Sleeping
Abdominal
Stretch Pose) Left
 Shava
Udarakarshanasna
(Universal Spinal
Twist) Right
 Shava
Udarakarshanasna
(Universal Spinal
Twist) Left
Naukasana
(Boat Pose)
 Rajju
Karshanasana
(Rope Pulling)
Gatyatmak Meru
Vakrasana
(Dynamic Spinal
Twist)
 Chakki
Chalanasana
(Mill Churning)
 Nauka
Sanchalanasana
(Boat Rowing)
 Kashta
Takshanasana
(Chopping Wood)
 Vayu
Nishakasana
(Wind Releasing
Pose)
 Kauva
Chalanasana
(Crow Walk)
Palming
Blinking
Sideways Viewing
Front & Sideways
Right
Front & Sideways
Left
Up & Down
Viewing
Rotational
Viewing
Nasikagra Dhristi
( Preliminary
nosetip gazing)
Near & Distant
Viewing
Simhagarjanasana
(Roaring Lion
Pose)
 Marjari Asana
(Cat Stretch Pose)
 Shashankasana
(Hare/Moon Pose,
Dynamic Child
Pose)
Ushtrasana
(Camel Pose)
Supta Virasana
(Sleeping Hero’s
Pose)
 Tadasana
(Palm Tree Pose)
Tiryaka Tadasana
(Swaying Palm
Tree Pose)
Kati Chakrasana
(Waist Rotation
Pose)
 Tiryaka Kati
Chakrasana
(Swaying Waist
Rotation Pose)
 Meru
Prishthasana
(Spine & Back
Pose)
Dwikonasana
(Double Angle
Pose)
 Dolasana
(Pendulum Pose)
 Garudasana
(Eagle Pose) Right
 Garudasana
(Eagle Pose) Left
 Saral
Natarajasana
(Easy Lord Shiva's
Pose) Right
 Saral
Natarajasana
(Easy Lord Shiva's
Pose) Left
Padangusthasana
(Big Toe Pose)
 Ardha Pincha
Mayurasana
(Feathered
Peacock Pose or
Dolphin Pose)
 Parivrtta
Parsvakonasana
(Revolved Side
Angle Pose) Right
 Parivrtta
Parsvakonasana
(Revolved Side
Angle Pose) Left
 Malasana
(Garland Pose)
 Parivrrta
Utkatasana
(Twisted Chair
Pose) Right
 Parivrrta
Utkatasana
(Twisted Chair
Pose) Left
 Utthita Hasta
Padangustasana
(Extended Hand-
To-Big-Toe Pose)
Right
 Utthita Hasta
Padangustasana
(Extended Hand-
To-Big-Toe Pose)
Left
 Ardha
Chandrasana,
Anjaneyasana
(Half Moon Pose)
Right
 Ardha
Chandrasana,
Anjaneyasana
(Half Moon Pose)
Left
 Eka Padasana
or
Virabhadrasana 3
(One Foot Pose
or
Warrior 3 Pose) Right
 Eka Padasana
or
Virabhadrasana 3
(One Foot Pose
or
Warrior 3 Pose) Left
Yogamudrasana
(Psychic Union
Pose)
Matsyasana
(Fish Pose)
 Kukkutasana
(Cockerel Pose)
Bhujangasana
(Cobra Pose)
Shalabhasana
(Locust Pose)
 Chakrasana
or
Urdhva
Dhanurasana
(Upward Bow or
Wheel Pose)
Paschimottanasana
(Back Stretching
Pose)
 Upavistha
Konasana
(Wide-Angle
Seated Forward
Bend)
Mandukasana
(Frog Pose)
Ananda Balasana
(Happy Baby
Pose)
 Poorna
Matsyendrasana
(Full Spinal Twist
Pose) Right
 Poorna
Matsyendrasana
(Full Spinal Twist
Pose) Left
 Paripurna
Navasana
(Full Boat Pose)
Sarvangasana
(Shoulder Stand
Pose)
 Salamba
Sirshasana I
(Supported
Headstand Pose
1)
Baka Dhyanasana
or
Bakasana
(Crane Pose or
Patient Crane Pose)
 Shavasana
(Corpse Pose)