This is the sequence we need to practice
- Warm up exercise
- Surya Namaskar
- Standing activities
- Forward bending activities
- Side ward bending
- Sitting exercise (Vajrasana, Sukhasana, forward/backward/twist).
- Prone (Lying down on back)
- Supine (Lying down on front)
- Pranayama
- Start with Vajrasana with eyes closed keeping the hand on thigh.
- Start with 3 times "Om" kara
- Take a deep breath and chant Om Kara ....
- Another deep breath and then Om kara
- Anoth Om Kara
- Starting prayer, totherht. Jain the Hands.
- Sahana vavatu ..sahanau bhunaktu .......... Om Shanti Shanti and Shanti ...
- Open your eye and "Namaskara"
- --------------------------------
- Stand up and let's do the loosening exercise
- Joint exercise Stretch your palm and close, wrist rotation, Hand throwing, Shoulder, Neck, Waist, Nee , Foot etc
- Jogging slow-fast-slow, Thigh touching the chest(Forward jogging), Foot touching Buttock(Backward jogging). Pendulum.
- Mukha Dhauti and relax in tadasana
- Forward bending(while exhaling ) and backward bending (while inhaling)
- Side bending (Exhale and stretch side and Inhale and come straight)
- Twisting
- Hand in & Out breathing (by expanding the chest).
- Inhale spread the arm both side by expanding the chest.
- Exhale the band in front joining the palm
- Hand stretch breathing
- Interlock the fingers and stretch forward, downwards, upwards etc while Inhaling.
- Ankle stretch breathing
- While Inhaling, Raise the hand and stretch the ankle
- -----------------------------------------------------
- SuryaNamaskara
- Sthiti Tadasana
- Pranam Asana ....Mantra lead and follow Hiranmayena patrena....
- Om Hram Mitraya - HasthaUtthanasana - Inhale
- Om Hrim Ravaya - Padahastasana - Exhale
- Om Hrum Suryaya - Ashvasanchalanasana - Inhale
- Om Hraim Bhanave - Chaturanga Dandasana - Exhale
- Om Hroum Khagaya - Sasankasana - Inhale & Exhale - normal breathing
- Om Hrah Pusne - AstangaNamaskarasana - Inhale & Exhale - Hold the breath
- Om Hram Hiranyagarbhaya - Bhajangasana - Inhale
- Om Hrim Marichaye - Parvatasana - Exhale
- Om Hrum Adityaya - Sasankasana - Inhale & Exhale - normal breathing
- Om Hraim Savitre - Ashvasanchalanasana - Inhale
- Om Hroum Arkaya - Padahastasana - Exhale
- Om Hrah Bhaskaraya - HasthaUtthanasana - Inhale
- Release and relax
- ----------------------------------------------------
- Quick Relaxation Technique (QRT)
- Lie down in savasana. Legs apart, hand side of the body, plam facing upwards.
- Observe the abdominal movement. Inhale moving up, with Exhale Moving down.
- Synchronise your breathing and breath for 5 times. Inhale+ exhale form one round.
- Bring legs together and with support of elbows come to standing position.
- ------------------------------------------
- Side bending (lateral bending)
- Ardhakati chakrasana / Trikonasana / Parivrita Trikonasana / Parsvakonasana
- Sit in Dandasana
- Vajrasana / Sasanksana/ supta vajrasana / Paschimottanasana/ Ustrasana/ Vakrasana / Ardha matsyendrasana/ Hamsasana
- Prone or Kobra posture
- Bhujangasana / salabhasana / dhanurasana /
- Supine posture
- sarvangasana / matsyasana / halasana/ chakrasana / Sirsasana
- ----QRT ---
- Pranayama
- Bhastrika (Forceful inhale and exhalation)
- Anuloma and Viloka with Nashika Mudra (Surya nadi and Chandra nadi)
- Nadi Suddhi Pranayama
- Ujjai Pranayama with Snoring sound
- Vajrasana & Closing prayer Sarve Bhavantu Sukhinaha.....
- Bend your head backward with Inhale. Take the both the hand backside, Make a fist of your right hand, hold the right wrist with left hand. Bend down and salutation to Mother earth, parents, Guru and God. Rub your palm. apply on your face and eye side. Do not touch the eye ball. Go for palm again and apply in chest, abdomine, thigh, etc
- Open your eye "Namaskara....Have a nice day"
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