enninaivugalin e pathvu--Yoga

PART---1
                PRAYER-- 3min.
                              Long om..3times..

                            1. gayathri manthra
                            2. muruthyunjeya manthra
                            3. guru shisya
                            4. asathoma
                            5.sarve bhavanthu

PART---2

               YOGIC --JOGGING

         1.Folding of legs..(3times)
         2. Slow jogging on toss..( 60 times )
         3. Fast jogging           (10 times )
        4. Running type with arms moving
        5.Fast jumbing
       6. Half sitting (5 times )
       7.Nee rotated  (5 times, clock & anti clock )
       8.Jumb and split legs
      Arms facing the earth..
      Move lightly right & left (3times )
      Anjaneya sitting right & left ( 3times )
     Hip rotated (clock & anti clock 3 times)
    Chest expansion.( 3times )exhale touch the floor Inhale go back.
    Jumb and close the legs.
   Trikonasana..3 times..right --center--left
   Konaasan..toss touching  (10 times)
   Trikota thrikonasana
    jumb and close the legs gap..
   Thadasana..( 3 times.) walk front and back
   paadhastasana --(3times..Last time 10 counts)
   cycling  or  drill ,dance
   surya Namaskar...

 PART---3
         PRANAYAMA
Bhastrika pranayama-- Inhale 2and half sec..Exhale -3 sec

susuma viyagam---
    shoulder rotated--- 3times
  Body Turn left and right 3 times
 Then,
          Touch  the left nee with head, and right nee ( 3times )
          Maha muthra back side and touching the floor with head..( yogmudraasana)
       
     KAPALBHATI

     Exhale exhale exhale... One sec one breath

     Stright both legs..
     Toss and palm --3times clock & anti clock
     Adthi muthra..wrist  rotate  (5 times..clock & anti clock )
    palm steach...
    Wrist right hand up & down hold with your left hand. Then rotate clock & anti clock
   Butterfly...Right left (3 times)
 Full Butterfly  (25 countings )
 stright your legs..
 Dhantasana..

BHHIYA PRANAYAMA
    1.MOOL BANDH
    2. UDDIYAN BANDH
    3. JALANDHAR BANDH

   AGNISAR KRIYA..
                              STOMACH...Enhale exhale move stomach up & down  ( 5 times) Then rotate right& left  ( 3times..clock & anti clock

UJJAYI PRANAYAMA

ANULOM--VILOM

4  and half sec inhale and 6 sec exhale

Shoulder rotate
Hand throwing forward, side , up
Touching your shoulder with fingers, forward,side
Then,
        Elbow touching clock& anti clock
   
Knowledge bank.. 3 times..

NECK EXERCISE
EYE   EXERCISE

THEN,
           Holding left leg.and lightly  lift right leg. release stress...
           Holding right leg and lightly lift left leg,

   JANU SIRASASANA

 Fold left leg and touch the leg with head.. right & left (3 times )
Then, Both leg..move front and back with maga muthra...

GRANDING

BRAMARI PRANAYAMA...

Close your ears with thumb finger...
Then,
Short OM (3 times )

COOLING CHANDRA NAADI

CHITHALI
CHITHKARI
SKANTHTHA

END OF PRANAYAMA......

PART---4
                      ASANAS....

    1. VAJRAASANA

  Montohaasana...adthi muthra inhale, then exhale bend touch the floor and up
  Change muthra .(.touch  stomach with left hand then right hand) and do montohaasana

Sasangasaana......Inhale exhale and touch the floor with your head...

GOMUKHASAANA...

   Over lock your right leg and touch hands back side..right and left (3 times)

LIE DOWN....
              MAKRAASAANA

                           Folding of legs ( 3 times )
           BHUJANGASAANA

       NECK---- HALF  ..... FULL

    SHALBHASAANA

    3 TIMES Right and left leg...

VIBHARITHA NAVANGASAANA...

Super man bose..

DHANURASAANA
                                   3 TIMES Then, right & left
 
FACING THE SKY

MARKADASAANA..
    Step 1...   hands.jesus ...leg ..right.. center...  left (3 times )
    Step 2.......hands ..jesus.  separate  leg one feet  then, right... center...left (3 times )
    Step  3....nataraj  (3 times )

BHAVANA MUKDHASAANA
     Right & left  (3 times) Then,
    Both legs one time ..Move forward back ward and side...

ARDH- HALASAANA
                                       Lifting right leg  sraight and shaking the toss..Then left leg

 BHATHA HASTHAASAANA...
                                                       BIG O (5 TIMES)Right & left leg

DHIVYA CHAKRASAANA...

                                               LIKE Cycleing right & left leg (3 times )

SETHU BANDHA SAANA
                                             ( 3TIMES, Then last 10 countings)

ABDAMINAL EXERCISE

                                             Lift right leg straight ,bend, touch the floor, straight.then left leg (3 times)

                           OPPOSITE....(3 times)

Both hands back..leg lifting....bring hand forward (one time..)Again
Both hands back  leg lifting up..bring hand forward ( one time)

BHASUVA UDDHITHA BHATHASAANA

Reverse cycleing then, forward

SHANTHI ASAANA...
                                            END OF THE ASAANAS....