1. 2 hours yoga Practice
• Slide 1 Pranayama (20 Mint)
• Slide 2 Pranayama (20 Mint)
• Slide 3 asanas & partner Stetch (15 mint)
• Slide 4 asanas & side Stetches 20 Mint
• Slide 5 asanas (30 Mint)
• Slides 6 Surya Namasakar (8 Mint)

2. 3.Bumanasana -3
6 .Titali 50
Pranayama (20 Mint
b.vayu
c.varun
A.jana
C.brham
a
7Kapalbati-150
Sheet 3 of 7
5.Yoga Mudra
1.Mudras
2 yoga mudra
4 .Bhastrika -50
Each mudra for six breathing
iSitting Postiure Vajaras ana vajarasana
10.Kapalbati-150
Sheet 1 of 7
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8.Yoga Mudra vajrasana
9.Padha ngustaasna

3. six breathing in each posture
11. Gomuka 12.Sihmaasan
19.Wagrya
14.Shanmuka mudra 3
21.Brhama
ri
17Anuloma Viloma 2018 Vibajaka/pranayama kanista,madyama &jyesta
19 Cat
13 Nouli 5
Sheet 2 of 7
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Pranayama (20 Mint)
15.Half moon &Tada Asana
16Garuda &rotation
20.Badhara Kona

4. Partner Stretch
24Ardha Matya
21 Janu Sirsa
Sheet 3 of 7
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Partner Stretches
asanas & partner Stetch (15 mint)

5. JATHARA PARIVARTANASANA
Strectch Sequence at indira park 6:20AM to 6:40AM
Maricha asana
Supa/vajra/vira
Pavan Muktha
Vasista
Krisna
Markta
purvottanasana
Sheet 4 of 7
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Beka
Child pose
Padotanasana

6. 1.Bhujanga
3.Sarvanga+hala
2.Shalaba/locust
4.Dhanru 5.Pachimothama6.tortoise
7.chakara 8.Nava
9.Camel
10 Adv.Nava
11Marakta
12 Sethu bandha
15. Mathya
17.Baka 18.Parsva Baka
19.Adho muka
Vruksha
Asnana Sequence 6:40AM to 7:20AM
Compiled by shivaram
13 Praswa
Hala
14 Suptha
Padhagustasana
16
20
21
22
Sheet 5 of 7
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7. Surya Namaska r Steps 7:20 AMto 7:28 AM AM
Padha Hastha
Aswaha Chanchala
Danda
Shanshnaka
Astanga
Bujanaga
Parvtha
Namaskara
Mudra
Samadhi
Back Stretch
5a
Sheet 6 of 7
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8. ChakrasThe Muladhara (Sanskrit: मूलाधार,
Mūlādhāra, Thai: มูลาธาระ) Base or Root
Chakra (ovaries/prostate)
Swadhisthana (Sanskrit: स्वाधधष्ठान,
Svādhiṣṭhāna, Thai: สฺวาธิษฺฐานะ) Sacral
Chakra (last bone in spinal cord, the
coccyx)
Manipura (Sanskrit: मणिपूर, Maṇipūra,
Thai: มณีปูระ) Solar Plexus Chakra (navel
area)
Anahata (Sanskrit: अनाहत, Anāhata,
Thai: อนาหะตะ) Heart Chakra (heart
area)
Vishuddha (Sanskrit: ववशुद्ध, Viśuddha,
Thai: วิศุทฺธะ) Throat Chakra (throat and
neck area)
Ajna (Sanskrit: आज्ञा, Ājñā, Thai: อาชฺญา)
Brow or Third Eye Chakra (pineal gland or
third eye)
Sahasrara (Sanskrit: सहस्रार, Sahasrāra,
Thai: สหัสฺราระ) Crown Chakra (top of the
head; 'soft spot' of a newborn)
Chakras
Compiled By :Shivaram, Shiva767 @hotmail.com

9. Sheet 7of 7
Compiled By :Shivaram, Shiva767 @hotmail.com