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2.
3.
ground - catch the right toe with your left hand - stay according to your capacity Come back.
4.
5.
Vividha vyayam
Distance your foot by 1 to 1 'l'2 feet
a. Hands on the hips and bend forward - body parallel to the ground & look
straight
b. reverse - support hands at the back, small fingers touching each other and bend
backwards - ensure not to fall back
c. Sidewise bending - left & right
d. Straighten your hands at the shoulders and rotate clockwise with a dia of 8
inches and then anticlockwise - Be on your left leg & bend your body at the
hips for vimanasam - lift your right leg up and stay there. Bring your hands in
Namaskara mudra - come back - vice versa
6.
7.
Elbows touching the body- Hands parallel to each other, parallel to the ground
8.
9.
Savasan
10.
Aswasan
11.
12.
13.
Bhastrika
14.
Kapalabhati
15.
Anuloma viloma
16.
17.
N adisodhana pranayama
18.
1 9.
Sheethkari
20.
Narrow down Padmasan for Utitpadmasan and Tolasan-Place your palms on the
side of your hips and raise yourself up and then swing.
21.
22.
release padmasan and jerk your knees - gently massage if you feel any pain on your
legs and rotate your feet clockwise and anti-clockwise
23.
Anti Arthritis - stretch your feet towards the ground while your backbone and neck
remaining straight - pull towards yourself
24.
Arthamatsyendrasanam or Anti-Diabetic
25.
Gomukhasan
26.
27.
Janusirasanam
28.
Paschimothanasanam
29.
Nabhidarshasanam
30.
Nadi Sanchalan
31.
Sethu Asana
32.
relax in vajrasana
33.
Yogamudra
34.
Supthavajrasana
3 5.
Relax in Savasan
36.
3 7.
Ardha Sarvangasana
38.
Sarvangasana
3 9.
Halasana
40.
Come back slowly vertebra by vertebra without lifting your head and shoulders
41.
Ardha Pavanamukthasana
42.
Pavanamukthasana
43.
Chakrasana
44.
Samyukthasana
45.
46.
Sidhilasan
4 7.
Salabhasan
48.
Sasankasan
49.
Asta Padankustasana
50.
Bakasana