General Yoga Session for Daily Routine (30 minutes)

Position  :   Dandasana

• Bend the right leg and place the foot under the left thigh.
• Bend the left leg and place the foot under the right thigh.
• Keep the head, neck and spine erect effortlessly.
• Relax the whole body. This is Sukhasana or in any comfortable meditative postures like Vajrasana, Padmasana, Swastikasana etc.

Prayer  :  Om Sahanavavatu......

Breathing Exercises :                                                Rounds                 Duration      

• Hands In and Out Breathing                                 5                     1 min
• Ankle Stretch Breathing                                       5                      1 min
• Tiger Breathing                                                    5                      1 min
• Sasankasana Breathing                                      5                       1 min
• Straight Leg Raise Breathing                              5                       1 min

Instant Relaxtion Technique :                                                                 1 min
                                                                         
Loosening Exercises :

• Jogging                                                               50                      1 min
• Forward and Backward Bending                        10                       1 min
• Twisting                                                              10                       1 min
• Surya Namaskara                                                 3                      4 mins
• Relax in Tadasana with legs apart                                                1 min                                  

Yogasana :

• Ardha Cakrasana                                                                          1 min
• Padahastasana                                                                             1 min
• Vakrasana or Ardha Matsyendrasana                                           2 mins
• Bhujangasana                                                                               1 min
• Shalabasana                                                                                1 min  

Quick Relaxation Technique   :                                                              4 mins      

Pranayama :

• Kapalabhati                                                         20-60                 1 mins
• Nadi Suddi Pranayama                                            9                    2 mins
• Bhramari                                                                  5                   1 min                                          
• Om chanting                                                            9                   2  mins

 Closing Prayer :  Sarve Bhavantu......