Every one of us is aware of Yoga and its benefits. Mainly we all are focusing on the health benefits of Yoga but it also can improvise our psychological balance and it has the capability of rising internal energy.

1. A simple yoga session at home
Simplify your health benefits

2. This simplified session contains
▪ Simple joint movements (SukshmaVyayama)
▪ Combination of standing asanas
▪ Combination of supine asanas
▪ Combination of prone asanas
▪ Combination of sitting asanas
▪ Breathing exercise (basic Pranyama)
▪ A simple Meditative Relaxation technique

3. Introduction
Every one of us are aware of Yoga and its benefits. Mainly we all are
focusing on health benefits of Yoga but it also has the capacity to
improvise our psychological balance and it has a capability of rising
internal energy.
Please don’t think that only the advanced postures and long sessions
of Yoga can give those benefits. We can als0 get benefited from basic
Yoga postures and a simple session regularly can give us a wonderful
results. We only need some time, discipline and regular practice.
Come on….. Lets start from today itself.

4. A simple session for you…!!

5. SukshmaVyayama-1
keep your legs apart, hands backward, look up.Take a deep inhale, slowly exhale, do it for
five times…. relax
Neck movements
▪ Hands on your waist, legs apart
▪ Inhale, lookup, exhale, look down.While
backward movement lookup as much as
possible and while forward movement chin to
be touched on your chest. Repeat for five
times.
▪ Turn your head right and left with normal
breath.Try to look at your shoulders while
turning your head.
▪ Bend your head right and left with normal
breath.Your ear should touch the shoulder,
don’t raise your shoulder plate.
▪ Rotate your head clockwise and anticlockwise
for five times.
***Images from APMP book © BSY

6. Sukshma vyayama-2
Shoulder movements
▪ Legs together
▪ Keep palms on your shoulder, rotate your
hands forward five times and backward for
five times with normal breath.
▪ While rotating, elbows should touch each
other in front and stretch as much as
possible to back.
Elbow movements
▪ Stretch your hands forward
▪ Keep your palms upward, touch your
shoulders with both of your palms
▪ Try to keep hands parallel to the ground in
forward position.

7. Sukshma vyayama-3
Wrist movements
▪ Keep your hands forward
▪ Close your fingers to make a fist
▪ Rotate your fist inwards and outward for
five times
Finger movements
▪ Keep your hands forward
▪ Close your fingers to make a fist and open
out as much as possible. Do it for five times
▪ Stretch your palms forward and backward
for five times

8. Sukshma vyayama-4
Hip rotation
▪ Keep your legs apart
▪ Hands on your waist
▪ Slowly rotate your hip clockwise and
anticlockwise for five times
Knee movements
▪ Keep your palms on your thighs or stretch
hands forward, legs together
▪ Bend at your knees, move forward and
backward for five times
▪ Rotate at your knee clockwise and
anticlockwise for five times

9. Combination of standing
Asanas-1
This combination contains…
TadAsana, TiryaktadAsana
1. Keep your legs together, interlock your fingers in
front of your naval region. Now slowly take a deep
inhale. While inhaling slowly raise your both hands
over the head. Try to stand on your toes. Stretch your
fingers outside. Hands should be straight. Exhale.
Take a normal breath. Maintain for few seconds.
Slowly comeback in reverse manner.
Now legs apart for two feet, interlock your fingers at
your naval region.Take a deep inhale, while inhaling
slowly raise your both hands over the head, stretch
your fingers outside, exhale. Maintain for few
seconds.
Inhale, exhale slowly.While exhaling slowly bend
towards right. Maintain for few seconds. Slowly
comeback in reverse manner. Practice in the opposite
side.
2. Practice the sequence again and relax for few
seconds.

10. Combination of standing
Asanas-2
This combination contains…
HasthaUtthanasana, PadaHasthasana,
ArdhaChakrasana
1. Legs together, raise your both hands over the head
while inhalation. Stretch back as much as possible.
Palms should face upwards. Maintain for few
seconds.
Slowly exhale. While exhaling slowly bend forward
and try to touch your toes with fingers. Maintain for
few seconds.
Slowly comeback in reverse manner.
Legs apart, hands on your waist.Take a deep inhale,
while inhaling slowly bend backward as much as
possible. Exhale slowly and while exhaling slowly
comeback, relax for few seconds.
2. Practice the sequence again…
Relax for few seconds.

11. Combination of standing
Asanas-3
This combination contains…
NamaskarAsana, VeerabhadrAsana,
ArdhachandrAsana
1. Legs together, Bring your palms towards your
chest region touching each other, bend at your
elbows. Take a normal breath. Maintain for few
seconds.
Keep your right leg front as much as possible. Inhale,
while inhaling slowly raise your both hands over the
head, exhale and maintain for few seconds.
Inhale, bend backward as much as possible. Exhale.
Right leg should be bend at knee and left leg should
be straight at backward. Maintain.
Slowly comeback in reverse manner, practice with
left leg front.
2. Practice the sequence again.
Relax for few seconds.
Slowly lay down on your back, go to ShavAsana

12. Combination of supine
Asanas-1
This combination contains….
ShavasAsana, PadaUtthanAsana, PavanaMuktasana
1. Lay down on your back, feel the sense of the floor,
legs apart, hands apart, toes outwards, palms facing
upwards, fingers should be released freely.Take a
normal breath. Relax for few seconds.
Now legs together, hands towards the body, palms
should be facing downwards, take a deep breath,
while inhaling slowly raise your both legs up to 90°,
exhale, maintain for few seconds. Take normal breath.
Maintain for few seconds.
Inhale and exhale completely. After exhaling, slowly
bend at your knees, interlock your fingers, lock your
both legs with the help of your hands and push your
legs toward abdomen. Simultaneously raise your
head, shoulders and try to touch your chin in between
your knees.Take normal breath, maintain for few
seconds.
Slowly comeback in reverse manner, relax for few
seconds in ShavaSana.
2. Practice the sequence again.

13. Combination of supine
Asanas-2
This combination contains…..
PadaUtthanAsana, VipareetaKarni, SarwangAsana
Go to padautthanasana as at early step.
Take a deep inhale, while inhaling slowly raise your
buttocks with the support of your hands at your waist.
Legs should be together and toes pointing upwards.
Exhale, take normal breath. Maintain for few seconds.
Now take a deep inhale, while inhaling slowly raise your
lower back and try to balance on your shoulder plates,
chin should touch the chest. Exhale, take normal breath.
Maintain for few seconds.
Slowly comeback in reverse manner. Relax for few
seconds
2. Practice the sequence again.
Relax in ShavAsana for few seconds.
Raise your right hand, bend at your left knee, turn to
right, keep your left palm Infront of your chest,Twist
your right hand, palms facing downwards.With the help
of your hands slowly get up and lay down on your
stomach. Legs straight, apart, heels facing each other,
toes out wards. Fold your hands in front of your chest.
Keep your head on folded hands and relax for few
seconds.

14. Combination of Supine
Asanas-1
This combination contains…..
MakarAsana, SarpAsana, DhanurAsana
1. Raise your head slowly. Bend at your elbows. Place
your chin in between your palms to rest your head.
Legs apart, stretch your toes outwards.Take normal
breath. Maintain for few seconds. Relax your back
and calf muscles.
Slowly release your hands. Legs together, chin on the
ground, interlock your fingers on the spine of your
body, hands straight. Now slowly take a deep inhale,
while inhaling raise your chin, head,shoulders, chest,
abdomen up to naval region. Exhale, take normal
breath. Maintain for few seconds.
Now take a deep breath, while inhaling slowly bend
at your knees. Release your interlocked fingers and
hold your legs at ankle joint, bend your spine as much
as possible, keep your legs apart and pull your legs as
much as possible. Exhale and take normal breath.
Slowly come back in reverse manner, relax for few
seconds.
2. Practice the sequence again.

15. Combination of supine
Asanas-2
This combination contains…..
BhujangAsana, TiryakBhujangAsana,
ShashankBhujangAsana
Legs together, palms beside your chest facing
downwards, bend at your elbows. Take a deep inhale,
while inhaling slowly raise your chin, head, shoulders,
chest, abdomen up to naval region. Hands should be
straight or slightly bend. Look up. Exhale and take
normal breath. Slowly come back
Slowly go to BhujangAsana, inhale and slowly twist
your body towards right, look back. Exhale, take
normal breath. Slowly come back and practice in the
left side.
Slowly go to BhujangAsana. Take a deep inhale, while
inhaling raise your buttocks region, keep your hands
straight, sit on your legs. Palms should be facing
downwards and hand, forehead need to touch the
ground. Exhale, take normal breath. Maintain for few
seconds. Slowly comeback.
2. Practice the sequence again.

16. Combination of sitting
Asanas-1
This combination contains…..
ShashankAsana, VajrAsana, UshtrAsana
After practicing ShashankBhujangAsana remain in
ShashankAsana for few seconds . Inhale and slowly
raise your both hands over the head, simultaneously
raise your head and upper body, sit on your heals.
Toes together and heals outwards. Cross your big
toes. Exhale and slowly bring your hands down and
rest them on your thighs. Maintain for few seconds
and take normal breath.
FromVajrAsana slowly stand on your knees. Legs
apart. Inhale, while inhaling slowly raise your hands
over the head, slowly bend backward. Hold your
heels right with right and left with left hand. Exhale,
take normal breathing. Slowly comeback in reverse
manner.
Relax in ShashankAsana.
2. Practice the sequence again.

17. Combination of sitting
Asanas-2
This combination contains…..
DandAsana, JanusirshAsana, PaschimottanAsana
FromVajrAsana, slowly release your legs one by one
forward, relax for few seconds.
Now legs together, spine erect, palms by the sides of
your buttocks facing downwards. Legs straight, toes
pointing upwards.Take a deep inhale and exhale. Do
it for five times.
Now release your hands, bend your right leg, keep
right heel at the root of left thigh.Take a deep inhale,
raise your both hands over the head. Exhale, while
exhaling slowly bend forward and try to hold your left
big toe with both hands, bend at elbows and try to
touch your forehead to left knee. Maintain for few
seconds. Take normal breath. Slowly comeback in
reverse manner. Practice with opposite side.
Sit in DandAsana, legs together, inhale, raise your
both hands over the head, exhale, slowly bend
forward, try to hold your big toes with thumbs and
index fingers of both hands. Bend at elbows and try
to touch forehead to your knees. Maintain for few
seconds, slowly come back in reverse manner.
2. Practice the sequence again.

18. Breathing exercise
In everyYoga session, performing breathing exercise can
improvise the lung capacity.
In yogic culture breathing exercises are called as
Pranayama.
This practice contains
1. Puraka (inhalation)
2. Antar Kumbhaka (Internal retention of breath)
3. Rechaka (exhalation)
4. Bahir Kumbhaka (External retention of breath)
Now take a deep breath. Fill the lungs as much as you
can.
Retain the breath for few seconds.
Sit in PadmAsana.
Exhale completely. Try to empty your lungs completely.
Retain your breath for few seconds.
Your inhalation and exhalation ratio should be 3:5
Repeat this for 18 cycles.
lay down

19. Instant relaxation technique (IRT)
IRT is the one of the relaxation technique that can relax your body with in minutes.
To practice this technique you need some control on your body and its regular
movements.
Now lay down on your back in ShavAsana. Feel the sense of the ground. Feel the
orientation of your body.Take a deep inhale and exhale relax. Do it for three times.
After the third time, keep your legs together, hands by the sides of your body.
Take a deep inhale…
Tighten your toes, soles, heels, ankles, calf muscles, knees, thighs, buttocks, hip, waist
and your abdomen. Make a fist, tighten your fingers, wrist, elbows, shoulders, neck
muscles, chest region, jawbone, facial muscle and release everything at once…!
Relax

20. About us
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