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 the class.

– Chanting of Om mantra

– Pranayama: Kapalbhati and Bhrastika

Warm-up: Cat-cow,  Bal asana stretches,  Vajrasana/  Bhaddha  Konnsa asana stretches, Standing stretches.

– 2 rounds of Shivananda Surya Namaskara, 2 rounds of Ashtanga A, and 1 round of Ashtanga B.

– Standing relaxation 1-2 minutes.

Standing  Asanas:  Trikonna  Asana,  Parivritt  Trikonna  Asana ,   Parsvottanasana,   Utkatasana, Utkata Konasana, and  Prasarita Padottanasana.

– Sitting hoses: Vajrasna, Janu Sirsasana, Parivritta Janu Sirsasana, Vakrasana,  Paschimottanasana, Badhakona asana, and Upavitha Konsa asana

–   supine poses: Beth Bandha, Chakrasana,   supta Pawanmuktasana

– Ananda Balasana,  jathara Parivartasana

–  Savasana

– om Santhi Santhi santhihi

 

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