Karuna Yoga Vidya Peetham Bangalore

60 min hatha yoga sequence for both gender for the age group of 25 to 40, who does not have any physical or mental illness.

  • Centering (2 mins)
  • Om chanting (2 mins) (3 times)
  • Pranayama (4 mins)
  • Kapalbhati pranayama
  • WaRm Up (10 mins)
  • Neck rotations (3 sets)
  • Neck side to side (3 sets)
  • Neck up to down (3 sets)
  • Shoulder rotations (5 sets)
  • Arm rotations (5 sets)
  • Side twists (5 sets)
  • Lateral stretch both sides (5 counts)
  • Forward stretch (5 counts)
  • Jog in place (10 counts)
  • Stand on toe to heel (5 sets)
  • Ankle rotations (5 sets)
  • Surya Namaskar: Sivananda Style (10 mins) (3 sets)
  • 1st set: step by step
  • 2nd set: in a flow
  • 3rd set: hold each pose for 5 breaths
  • Kneeling Asanas (6 mins)
  • Supta Virasana
  • Ushtrasana
  • Sitting Asanas (6 mins)
  • Upavishta Konasana
  • Ardha Matsyendrasana
  • Supine Asanas (10 mins)
  • Salamba Sarvangasana
  • Chakrasana
  • Jathara Parivartanasana
  • Relaxation (8 mins) Savasana
  • Ending Prayer (2 mins) Maha Mrityunjaya Mantra

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