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Shoulder movements
rotation
up and down movement
inward and outward movementt
Elbow movements:
Flexion and extension
Hip Rotation
rotation clockwise and anticlockeise
Knee joint rotation
rotation clockwise and anticlockeise
PATELLA MOVEMENT(4)
Left and right movements
Up and down movements
Rotation clockwise and anticlockwise
KNEE STRETCHING AND MOVEMENT(2)
B.BREATHING EXERCISE
STANDING POSTURE
HANDS STRETCH BREATHING
STAGE1: HORIZONTAL 900
STAGE2: AT 1350
STAGE3: VERTICAL
HANDS IN AND OUT BREATHING
ANKEL STREATCH BREATHING(RISE
HEALS AND HANDS)
SITTING POSTURE
TIGER BREATHING
SASANKASANA BREATHING
PRONE POSTURE
BHUJANGASANA BREATHING
SUPINE POSTURE
STRAIGHT LEG RAISE BREATHING
STAGE I: ALTERNATE LEGS
STAGE II: BOTH LEGS
C.LOOSENING EXERCISE
STANDING
JOGGING
STAGE I: SLOW JOGGING
STAGE II: BACKWARD JOGGING
STAGE III: FORWARD JOGGING
STAGE IV:SIDE JOGGING
STAGE V: MUKHA DHOUTHI TO
RELAX
SPINAL TWIST
PARIVRITTA TRIKONASANA
PAWANAMUKTASANA KRIYA
Pranayama-
Sectional and Full Yogic Breathing (Each 20 rounds)
1.Abdominal breathing,-(diaphragmatic breathing, or belly breathing) is using of diaphragm for
breathing. Stomach bulges out for inhale and goes in for exhale, causing diaphragm to move down and
up respectively. This Breathing fills air in lower parts of lungs.
Thoracic breathing)- is expanding chest outwards and upwards for inhale and bringing back to resting
position for exhale. Keeping no movements in stomach. This breathing fills air middle parts of lungs.
Clavicular breathing)-is raising collar bones and shoulders upwards and backwards for inhale and
bring back to resting position for exhale. Abdomen and chest remain still. This Svasa fills air are in
upper parts of lungs.
Full Yogic Breathing -is nothing but above 3 sectional breathing together where inhale and exhale are
done on the same sequence of Abdominal,Thoracic and Clavicular in one big breath.
Procedure : Keep your both the jaws touching each other . Now slowly & deeply inhale; while
exhaling chant 'NNN' like a humming bee sound. After the chanting feel the vibrations of the practice
throughout your body.