6
9.
10.
Prayer to the Almighty
He is the supreme — omnipotent, omnipresent
Ready for Tadasana
Raise your hands and heels inhaling. Hands straight and parallel to each. Don’t
block your ears. Wide open your fingers. Blood is rushing through your entire body
This is the foundation for the exercises which we shall be doin
hour. Swing on your toes - Interlace your fingers and go on rai
down hands and heels exhaling.
n the next one
upwards — bring,
Hasta Pada Asana
Left hand on your left hip — raise your left leg until itis parallel to the ground —
catch the left toe with your right hand stay according to your capacity — release ~
change ~ right hand on your right hip — raise your right leg until it is parallel to the
ground ~ catch the right toe with your left hand - stay according to your capacity ~
‘Cem a
Pada Hasta Asana variations
Raise your hands up inhaling
Vividha vyayam
Distance your foot by 1 to 1 feet
Hands on the hips and bend forward - body parallel to the ground & look
straight
b. reverse ~ support hands at the back, small finge
backwards ~ ensure not to fall back
c. Sidewise bending — lef & right
d._ Straighten your hands at the shoulders and rotate clockwise with a dia of 8
inches and then anticlockwise ~ Be on your left leg & bend your body at the
hips for vimanasam ~ lift your right leg up and stay there. Bring your hands in
Namaskara mudra ~ come back ~ vice versa
s touching each other and bend
Rotation of hand in circular motion of 8 inches dia
Elbows touching the body ~ Hands parallel to each other, parallel to the ground
Heels hitting the buttock
Savasan
Aswasan
Badrasana ~ swing your knees18
19.
20.
23.
Padmasan,
ajrasan, sukhasan
Bhastrika
Kapalabhati
Anuloma viloma
Maha bandha (Kapalabhati Tribu
ha)
Nadisodhana pranayama
3
n— 1 Sheethli, budapa, brammari
Sheethkari
Narrow down Padmasan for Utitpadmasan and Tolasan ~ Place your palms on the
side of your hips and raise yourself up and then swing.
Come on your knees - raise your left & then right
release padmasan and jerk your knees — gently massage if you feel any pain on your
-et clockwise and anti-clockwise
legs and rotate your
Anti Arthritis stretch your feet towards the ground while your backbone and,
remaining straight ~ pull towards yourself
Arthamatsyendrasanam or Anti-Diabetic
Gomukhasan
Release and relax
Janusirasanam
Paschimothanasanam
Nabhidarshasanam
Nadi Sanchalan
Sethu Asana34.
40,
4l
42.
48.
49.
50.
relax in vajrasana
Yogamudra
Supthavajrasana,
Relax in Savasan
Get ready for set of four asanas ~ Uttanapad
Ardha Sarvangasana
Sarvangasana
Halasana
Come back slowly vertebra by vertebra without lifting your head and shoulders
Ardha Pavanamukthasana (left and right)
Pavanamukthasana
Chakrasana
Come on your Belly for Dhanurasan
Sidhilasan
Salabhasan
Sasankasan
Asta Padankustasana
Bakasana