S. No. | Name of practice | Duration (min) |
---|---|---|
1 | Starting prayer: Asatoma Sat Gamaya | 2 |
2 | Preparatory Sukshma Vyayamas and Shithililarna Practices 1. Urdhavahastashvasan(Hand stretching breathing 3 rounds at 90°, 135° and 180o each) 2. Kati-Shakti Vikasaka (3 rounds) a) Forward and Backward Bending b) Twisting 3. Sarvangapushti (3 rounds clockwise, 3 rounds anticlockwise) | 6 |
3 | Surya Namaskara (SN) 10 step fast Surya Namaskara 6 rounds 12 step slow Surya Namaskara 1 round Modified version Chair SN 7 rounds | 9 |
4 | Asanas (1 min per Asana) 1 Standing Position (1 min per Asana) Trikonasana, Parvritta Trikonasana, Prasarita Padhastasana 2 Supine Position Jatara Parivartanasana, Pawanmuktasana, Viparitakarani 3 Prone Position Bhujangasana, Dharuasana followed by Pawanmuktasana 4 Sitting Position Mandukasana, Vakrasana/ Ardhamatsayendrasana, Paschimatanasana, Ardha Ushtrasana At the end, relaxation with abdominal breathing in supine position (vishranti), 10–15 rounds (2 min) | 15 |
5 | Kriya a. Agnisara:1Â min b. Kapalabhati(@60 breaths per minute for 1Â min followed by rest for 1Â min) | 3 |
6 | Pranayama Nadishuddhi (for 6Â min, with antarkumbhak and jalandhar bandh for 2Â s) Bhamari 3Â min | 9 |
7 | Meditation (for Stress, for deep relaxation and silencing of mind) Cyclic Meditation | 15 |
8 | Resolve (I am Completely Healthy) | 1 |
9 | Closing Prayer: Sarvebhavantu Sukhina………… | 1 |
 | Total duration | 60 |