The document outlines a yoga experiment focusing on various sitting postures and asanas led by Dr. Chandrakant P. Divate. It includes detailed procedures for warm-up exercises and specific asanas to perform, along with a weekly chart for relaxation, specifying the duration for each pose. Materials needed are minimal, including a yoga mat and comfortable clothing.

1. Experiment No -6
Performing Asanas Asanas In Sitting Position
Dr. Chandrakant P. Divate
Materials Needed: 1) Yoga mat 2) Comfortable clothing
Procedure:
1) Start: Sit comfortably in a quiet space. Close your eyes and focus on your breath for 2-3 minutes.

2. Phase 1: Warm-Up
Begin with warm-up exercises to prepare the body, focusing on
stretches for the neck, shoulders, spine, and legs. Include gentle
twists and hip openers to ensure the body is ready for supine
positions.

3. 1. Padmasana-पद्मासन
पद्मासन बध्द पद्मासन
गुप्त पद्मासन
सुप्त पद्मासन
मत्स्यासन

4. 1. Padmasana-पद्मासन
सिंहासन गर्भ पिंडासन कुक्कुटासन पद्मशिर्षासन
पद्मसर्वंगासन उर्ध्वा पद्मासन योगमुद्रासन तोळा मोलसन

5. 2. Parvatasana- पर्वतासन

6. 3. Siddhasan- सिद्धासन

7. 4. Paschimottanasana- पश्चिमोत्तनासन

8. 5. Vakraasana- वक्रासन

9. 6. Ardhamatsyendrasana- अर्धमत्स्येंद्रासन

10. 7. Gomukhasana- गोमुखासन

11. 8. Akarndhanurasan- अकर्ण धनुरासन

12. 9. Supta vajrasan- सुप्त वज्रासन

13. 10. Ushtrasana- उष्ट्रासन

14. 11. Ugrasana- उग्रासन

15. 12. Marjarasana-मार्जारासन

16. 13. Vyaghrasan- व्याघ्रासन

17. 14. Baddhakonasana- बद्धकोनासन

18. 15. Bharadwajasana- भारद्वाजासन.

19. 16. Shavasana- शवासन

20. Weekly Asana Chart for Relaxation
Day Asana 1
Duration
(seconds)
Asana 2
Duration
(seconds)
Monday Shalabhasana (Locust Pose) 30 Marjarasana (Cat Pose) 30
Tuesday Parvatasana (Mountain Pose) 30
Mayurasana (Peacock
Pose)
20
Wednesday Anantasana (Eternal Pose) 30
Bhujangasana (Cobra
Pose)
30
Thursday Dhanurasana (Bow Pose) 30 Sarpasana (Snake Pose) 30
Friday Purna-Shalabhasana 30 Chaturanga Dandasana 30
Saturday
Ashtangasana (Eight-Limbed
Pose)
30
Shavasana (Corpse
Pose)
60