Daily Yoga 1 / 14

Daily Yoga Practice Schedule

1. Neck Practices***
(Check in attached pdf Yoga Book or
Check link https://www.youtube.com/watch?v=JnhUmq0va4A)

***
2. **Surya Namskar (Set 12 to 24)
(Check attached pdf for proper Suryanamskar do with proper Inhale-Exhale)
Check Link https://www.youtube.com/watch?v=O2yWseW4A_w

***
Notes:
1. Practice below all asana with repetition 1 - 2 times.
2. Hold each asana for 15 – 30 sec at least.
3. Breath normally in posture hold. (please study in detail each asana for more
perfection in breathing while practice.)
4. This list is for beginners and mid-level, for those who want good healthy
body and mind by daily yoga practice.

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 Daily Yoga 2 / 14

3. Yog-Asanas
A. Standing Position Asanas
i. Tadasana

ii. Vrukshasana (both side)

iii. Kati Chakrasana (both side)

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 Daily Yoga 3 / 14

iv. Ardha Chakrasana

v. Garudasana (both side)

vi. Trikonasana (both side)

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 Daily Yoga 4 / 14

vii. Padhastasana

viii. Nataraja-asana (both sides)

ix. Virbhadrasana (type 3) (both side)

x. Virbhadrasana (type 1) (Muladhar Chakra activation asna)

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 Daily Yoga 5 / 14

B. Sitting Position Asanas

ii. Trimukha Ekapada Paschimottanasana (both sides)

iii. Baddha Koṇāsana (Svadhishthan Chakra activation asna)

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 Daily Yoga 6 / 14

iv. Ardha Matsyendrasana (both sides)

a. Full version b. If full stretch not possible do this for practice.

v. Akarna –DhanurAsana (both sides)

vi. Purn Navasana (Manipur Chakra activation asna)

Full version If full version is not possible practice Half version

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 Daily Yoga 7 / 14

b. Vajrasana Position
i. Vajrasana

ii. Gomukha-Asana

iii. Bramhacharyasana

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 Daily Yoga 8 / 14

iv. Ushtrasana (Anahata Chakra activation asna)

a. Full Version b. If full stretch not possible do this for practice.

v. Cat-Cow Pose

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 Daily Yoga 9 / 14

C. Prone Position Asanas

ii. Bhujangasana

iii. Shalbhasana

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 Daily Yoga 10 / 14

iv. Dhanurasana**

v. Ananthasana

vi. AdhoMukh Shwanasana

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 Daily Yoga 11 / 14

D. Supine Position Asanas

i. Setu Bhandhasana

a. b.

ii. Sarvangasana**

iii. Halasana

a. b.

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 Daily Yoga 12 / 14

iv. Apanasna (pawanmuktasana)

v. Matsyasana (Vishudha Chakra activation asna)

vi. Chakrasana

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 Daily Yoga 13 / 14

vii. Supta-Matsyendrasana (both sides)

Balasana (Adnya Chakra activation asna)

Shirsha-Asna (Sahstrar Chakra activation asna)

Take help of wall.

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 Daily Yoga 14 / 14

Savasana…!!

***

4. Pranayama ( https://www.youtube.com/watch?v=mndOIVCwFss&t=133s )
i. Deep Breathing
ii. Kapalbhati
iii. Bhastrika
iv. Nadi Shodhan Kriya then Anulom-Vilom
v. Bhramari
vi. ॐ Jap 11-times

***

5. Dhyan in Sun light

|| ॐ तत् सत् ||

सदृढ शरीर
Contact Details:
Abhishek Todkar Mali
सदृढ मन 9823877280
abhi7028@gmail.com
सुंदर आयष्य..!!