The document outlines an experiment focused on performing yoga asanas in a prone position. It details necessary materials, a warm-up procedure, and a series of yoga poses to be practiced, including durations for each pose in a weekly schedule. The poses emphasize relaxation and physical preparation through various movements aimed at enhancing flexibility and strength.

1. Experiment No -5
Performing Asanas In Prone Position- Sleeping on
your stomach
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. AardhShalabhasana-अर्धशलभासन

4. 2. Purna-shalabhasana- पूर्ण-शलभासन

5. 3. Bhujangasana- भुजंगासन
1. अर्ध-भुजंगासन
2. पूर्ण-भुजंगासन
3. तिर्यका भुजंगासन

6. 4. Sarpasana- सर्पसना

7. 5. Naukasana- नौकासन
A. अर्ध-नौकासन B. पूर्ण -नौकासन
C. चाल-नौकासन
D. Swimming-नौकासन

8. 6. Dhanurasana- धनुरासन

9. 7. Astangasana- अस्टअंगासन

10. 8. Makrasan- मकरासन

11. 9. Chaturanga asana-चतुरंग आसन

12. 10. Anantasana- अनंतासन

13. 11. Parvatasan- पर्वतासन

14. 12. Marjarasana-मार्जारासन

15. 13. Shalaka asana- शलाका आसन

16. 14. Mandukasan- मांडूकासन

17. 15. Mayurasan- मयुरासन

18. 16. Shavasana- शवासन

19. 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