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  • Yoga Plan

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    Sanjana Honey
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    This document provides a yoga plan for Monday and for Tuesday through Saturday. For Monday, the plan includes warm up poses like Surya Namaskar repeated 5 times. Standing poses include Utkata Konasana held for 45 seconds each side. Seated poses include Upavistakonasana held for 30 seconds. Cool down includes Shavasana held for 10 minutes. Pranayama includes Nadi Shodhana repeated 10 times. The Tuesday through Saturday plan includes breathing exercises and warm up poses like spot marching. Standing poses include Parvatasana held for 60 seconds. Seated poses include Triangamukhaikapada paschimotthanasana held for 60 seconds each side

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    Yoga Plan (6)

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    This document provides a yoga plan for Monday and for Tuesday through Saturday. For Monday, the plan includes warm up poses like Surya Namaskar repeated 5 times. Standing poses include Utkata Konasana held for 45 seconds each side. Seated poses include Upavistakonasana held for 30 seconds. Cool down includes Shavasana held for 10 minutes. Pranayama includes Nadi Shodhana repeated 10 times. The Tuesday through Saturday plan includes breathing exercises and warm up poses like spot marching. Standing poses include Parvatasana held for 60 seconds. Seated poses include Triangamukhaikapada paschimotthanasana held for 60 seconds each side

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    8 views3 pages

    Yoga Plan

    Uploaded by

    Sanjana Honey
    This document provides a yoga plan for Monday and for Tuesday through Saturday. For Monday, the plan includes warm up poses like Surya Namaskar repeated 5 times. Standing poses include Utkata Konasana held for 45 seconds each side. Seated poses include Upavistakonasana held for 30 seconds. Cool down includes Shavasana held for 10 minutes. Pranayama includes Nadi Shodhana repeated 10 times. The Tuesday through Saturday plan includes breathing exercises and warm up poses like spot marching. Standing poses include Parvatasana held for 60 seconds. Seated poses include Triangamukhaikapada paschimotthanasana held for 60 seconds each side

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 3

    Yoga Plan

    Phanisree Manepalli

    Yoga for MON

    Warm Up

    Yoga Warm up Repeat 1 times


    Watch Video

    Surya Namaskar
    Repeat 5 times Watch Video
    (Classical Step 12)

    Standing

    Hold position for 45


    Utkata Konasana Watch Video
    sec each side

    Ardha Hold position for 45


    Watch Video
    Chandrasana sec each side

    Hold position for 30


    Parsvakonasana Watch Video
    sec each side

    Hold position for 60


    Malasana Watch Video
    sec

    Seated

    Hold position for 30


    Upavistakonasana Watch Video
    sec

    Setubandha Hold position for 30


    Watch Video
    Sarvangasana sec

    Hold position for 30


    Naukasana Watch Video
    sec

    Hold position for 30


    Dhanurasana Watch Video
    sec
    Hold position for 60
    Makarasana Watch Video
    sec

    Cool Down

    Hold position for 600


    Shavasana Watch Video
    sec

    Pranayama

    Nadi Shodhana
    Repeat 10 times Watch Video
    Pranayama

    Ujjayi Pranayama Repeat 4 times


    Watch Video

    Meditation

    Hold position for 600


    Meditation Watch Video
    sec

    Yoga for TUE, WED, THU, FRI, SAT

    Breathing

    Jalandhar Bandha Repeat 2 times


    Watch Video

    Warm Up

    Spot Marching Repeat 3 times


    Watch Video

    Standing

    Hold position for 60


    Parvatasana Watch Video
    sec

    Hold position for 60


    Parsvotthanasana Watch Video
    sec each side
    Hold position for 60
    Poorvothanasana Watch Video
    sec

    Hold position for 60


    Ustrasana Watch Video
    sec

    Seated

    Skandha Chakra Repeat 2 times


    Watch Video

    Triangamukhaikapada Hold position for 60


    Watch Video
    paschimotthanasana sec each side

    Hold position for 60


    Supta Kapotasana Watch Video
    sec each side

    Hold position for 60


    Sutpta Vajrasana Watch Video
    sec

    Supine

    Hold position for 60


    Sarala Matsyasana Watch Video
    sec

    Hold position for 60


    Navasana Watch Video
    sec

    Prone

    Hold position for 60


    Advasana Watch Video
    sec

    Hold position for 60


    Ardha Bhekasana Watch Video
    sec each side

    Cool Down

    Instant Relaxation Hold position for 600


    Watch Video
    Technique sec

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