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....
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....
