PRAYER

OM SARVE BAVANTHU SUGINAGA

SARVAE SANTU NIRAMAYAH

SARVAE BHADHRANI BASHIYANTHU

MAA KASCHID DUKHA BAAG BAVAET

OM SHAANTHI SHAANTHI SHAANTHI

STANDING BREATHING EXERCISES

1. Hands in and out breathing

 Stretch arms in front in level with shoulder and bring palms together

 Inhaling sprad your arms on horizontal

 Exhaling bring arms with pals touching each other

2. Hand stretch Breathing

 horizontal

o Stretch the feet together, hands in frot of chest

o Inhaling stretch your arms straight out in front of the body at shoulder level

o Exhaling , bring back to the chest

 135

o Same in 135 degree

 Vertical

o Same in 90 degree

3. Ankle lift with hands up and down

SITTING BREATHING EXERCISES

1. Dog breathing - easy digestion – it shouldn’t be taught to ppl wth hypertension

 Sit on vajarasana, Place the on the ground beside the knees

 Make the spine slightly concave

 Open muth wide, Put tongue out , do forceful inhalation and exhalation

2. Rabbit Breathing – good for lungs

 Knees together, bend forward and rest forearms in the floor on side of the knees

 Open mouth partially touch your tongue with lower lip resting on lower set of teeth
 3. Cat and cow breathing/Tiger breathing – good for spine

 Come on vajarasana, elbow measurement

 Lean forward and hands in line wth leg

 while inhaling raise the head, while exhaling spine upwards and bend the head

4. sasankasana breathing

 Tie hands back

 Inhale while bending back

 Exhaling while bend down

SURYANAMASKAR

 12 Step method because Sashankasana is very important (5 TH AND 9TH STEP)

 Namastae is not included in the 12 counts

STANDING ASANA

1. ARTHAKATI CHAKRASANA

a. Legs are together, standing straight with hands near thighs, stretch your right hand and
bend sideways and then come back and do another side. Legs shouldn’t be bent

2. ARTHACHARASANA (makes spine flexible)

a. Tuck hands behind support your back. knees straight. stretch back.

3. PADAHASTASAANA

a. Knees straight, Push the walls in half. Bend front

4. TRIKONASANA

a. Turn right foot out, left foot in, bend right way by stretching left hand

5. PARIVIDHATRIKONASANA

a. Turn Right foot out, left foot in, twist your body and place your left hand near your left
leg and look up with right hand upwards and look at your right hand, Don’t bend knees.

b. Twisted angle pose. Left hand to right leg.

6. PASHMAKONASANA (help in making the intestine active)

a. Right foot out left foot in bed right knee keep right hand in the thigh and left hand
should be stretched.

b. Body should be aligned side ways

c. Thigh should be parallel to ground and knee on angle

 7. VRIKSHASANA (improve s focus, nervous and muscular system coordination)

a. Standing on leg

SITTING ASANA

1. DHANDASANA

2. VAJARASANA

3. SASHANKA

a. Sit in Vajarasana. Make a fist in right hand and hold It with left hand and bend forward

4. SOOPTHAVARJASANA

a. Sit in vajarasana and bend backward with hand upward

5. PACHIMOTASANA

a. Lift both the hands upwards. Stretch well and bend forward

6. USHTRASANA

a. Camel pose

b. Come on knees, bend backward and hold your leg

c. Leg should be perpendicular to the ground

7. VAKRASANA

i. Sitting in dhandasana

b. bending your right leg and place the left foot near right knees

c. straight and twist towards the right as you exhale

d. left arm around right knee and catch right big toe

e. Take right arm back and keep palm on the ground

8. ARDHAMATSYENDRASANA

a. Place sole of right foot against inner side of left thigh

b. Bend the left knee and place the left foot on outer side of right thigh near right knee

c. Inhale lift the right arm up vertically and stretch up the shoulder

d. Left hand behind back trying to touch right thigh

PRONE POSTURE

1. BHUJANGASANA
  Lie down facing the floor

 Place the armes beside the lower chest

 Elbows close to each other

 Inhale and come up (navel should be in touch with the ground)

2. SALABHASANA

 Lie down facing the floor

 Make fists of palm wth thumb tucked in and place them under thighs

 Inhale nd raise the legs as far as comfortable

3. DHANURASANA

 Lie down facing the floor, arms and legs stretched

 Hold the ankle and lift your body

 Stay on the abdomen

SUPINE POSTURE

1. SARVANGASANA

 Inhale and raise bth the legs together

 Bring the arm down and place them next to buttocks

 Exhale and raise the buttocks by holding ur hips

 Inhale and keep the legs raised at 90 degree

2. MATSYASANA

 Sit on padmasana

 Lie down

 Place palms on either side of heads , fingers facing towards shoulders

 Inhale, and lift the head and back off the ground

 Exhale and now rempve hands and hold the leg toes

 Elbows in floor to balance

3. HALASANA

 Lie down facing upwards

 Raise the leg upwards upto 90 degree

  And hands near buttocks

 Exhale raise the buttocks and try touching the floor with the toes

4. CHAKRASANA

 Lie down facing the ceiling

 Place the hands on either sides of the head

 Bend the knees

 And lift the body

SUPINE

1. STRAIGHT LEG RAISE BREATHING

 Lift right leg slowly while inhaling without bending the knee (90 degree)

 Put the leg to the floor by exhaling

 Same wth left leg

2. BOTH LEG

 Raise bth leg together hand sstretched over the heads without bending the knees (90
degree)