TABLE 1.
S. No. | Practice to be done | Duration | ||
1. | Session preparation instructions | 2 min | ||
Starting prayer | 5 min | |||
Yogic sukshma vyama | Finger loosening, wrist loosening, elbow loosening, shoulder loosening, toe bending, ankle bending, knee cap tightening, patella movement, knee bending, and hip rotation | 10 min | ||
Yogic sthool vyama | Rekhagati, Sarvaangpushti | |||
2. | Yogasana | Standing | Trikonasana | 5 min |
Katichakrasana | ||||
Tadasana | ||||
Virabhadrasana | ||||
Sitting | Gomukhasana | 5 min | ||
Paschim-utaanasana | ||||
Shashaankasana | ||||
Vakrasana | ||||
Prone | Ek-pada-shalabhasana | 5 min | ||
Bhujangasana | ||||
Poorna- shalabhasana | ||||
Makarasana | ||||
Supine | Uttanapadasana | 5 min | ||
Setubhandhasana | ||||
Pavanmuktasana | ||||
Matsyasana | ||||
3. | Relaxation | Savasana | 10 min | |
4. | Pranayama | Kapalbhati | 20 min | |
Ujjayi | ||||
Nadishodhana | ||||
Bhramari | ||||
5. | Nada anusandhana, AUM- Aumkar recitation | 3 min | ||
6. | Dhyana (meditation) | 15 min | ||
7. | Shanti mantra- closing prayer | 5 min | ||
8. | Interactive session/self-directed learning | 30 min | ||
Total | 120 min |