yoga details

                                                                ||Shree||

This is the starting prayer 

Prayer(guru brahma/sarvepi sukhina)

Sarvepi sukhinah Santu

sarve santu niramayah

sarve bhadrani pashantu

Ma kaschit dukhamapnuyat

om Sahanavavattu

sahanau bhunaktu

sahaveerayan karavavahay

ma vidvishavahay

om shanti shanti shanti

This is shantipatha... closing preyer pl recite this

Asato ma sadgamaya

tamaso ma jyotirgamaya

mrityorma amrutam gamaya

om shanti shanti shanti

 Pl apply any oil on your body ..atlest hands and legs .. before you join yoga ... mustard oil good for winter

First day sequence

Warm up exercise

1.Tadasan

2.one leg fold behind hip touch and opp hand parallel to ur body

3.hands warm up 

Both hands rolling

Gayatri mantra 5+3+3

Brahma mudra (neck exercise ..up down , side to side , rotation both sides

Shoulder exercise 

Namanmudra

Sit in vajrasan 

1 namaskar behind forward

2a.Yog mudra

holding stretched hands behind n bending forward

2b.interlock hands below ur navel n bend forward

3a.Mandukmudra thumbs up below ur belly besides ur navel forward bending .

3b.Thumbs in and bending forward

All the above exercise before bending down take a deep breath and breathe out while bending forward and relax.

Release from vajrasan

Relax ur legs side to side

Forward bending

Rotation

Contact …

2nd session

Prayer

Gayatrimantra

Brahmamudra

Namanmudra+ yogmudra+mandukmud

1.Tadasan( on ur toes stretch up)

Natrajasan( bend forward with ur one hand stretched forward and one leg behind 90degree)

Dhruvasan 2 types

( hands in  namaskar mudra stretched high up and one leg placed on ur thighs.

2nd hands high up and one leg placed inside ur thighs

Trikonasan 3 types 

1a.Left leg 90 degree forward left hand placed on the left leg and other hand stretched forward

1b.Same with right leg .

2a .left leg 90 deg left hand placed on the ankle other hand stretched up ward and look up

2b.Same with right too

3a.left leg 90 deg left hand placed on the ground flat and other hand stretched forward hold for 10secs then twist left hand up and right hand on the ground.

 

 Saturday sequence

1. Tadasan

2..stretch ur legs wide bend touch ur ryt toe with left cm up in namaskar position high up same other side too

3.stretch ur legs cross both sides front

Same behind too

4.Quacking jump high up n down 

Suryanamaskar

Asanas sitting

1.Jaanushirsasan 3 sets - one with straight leg , second set at. 45 degree and 3rd set both legs at 90 

2.Marichasan

3.ardha badha padma paschimottasan

4. Shashakhasan

6.Mandukasan

Daily leg exercise 

 https://youtu.be/FlLCvU7d_VM

Suryanamaskar

 https://youtu.be/1WGn9dc8Pnc

Ujjayi Type 1

 https://youtu.be/3whKA7EXmC4

Ujjayi Type 2

https://youtu.be/JdaNIt2ggfU

Ujjayi Type 3

 https://youtu.be/QS_cusUtEZ8

Bhastra Ujjayi

https://youtu.be/L7O8WPgFI4w

Uddiyan Bandha

 https://youtu.be/HhGstJ-EAqE

Namanmudra

 https://youtu.be/G3Y8EwGkSY0

Ardha Matsyendrasana

 https://youtu.be/OUvm1tvXfSw

kapalbhati pranayam

 https://youtu.be/vNupSsD4BHY

12/13/2020

1) Tadasana 

2) One leg stretch side and join 5 times left 5 times right

3) Both leg stretch side and then original position ..Both side 5 times

4) one hand back and throw ...both side 5 times and then alternate 

5) leg kick alternate 5 times

6) suryanamskar 

Aasnas

1) Simhasana...look front...up and nose

2)  Naukasana 

3) Chakki Asana

4) sit in sukhadana and bend front with stretch hands straight ...and both side ..2 times

6) sitting stomach exercise ...hands in namskar and go both side 

Catch ball and twist both side ..

[

Sequence for the saturday class goes like this.

1.Tadasan

2a.Left Leg high up to the chest up n down 

2b.Same with ryt leg

3a .hands behind ur neck left leg high up side ways

3b same with ryt 

4.opp hand opp leg high up

4b.same with alternate hand

5a. interlock ur hands behind ur neck roll ur head from down to up sideways and stretch to ur opp side

5b.same on the other side

Suryanamaskar 

Asanas

Parshvauttasana (keep a distance between ur legs syretch ur hands upward breathe in and then bend forward hands stretched down to the floor look forward breathe out try to touch ur head to the floor breathe in /out norma

2. Prasaritpaduttanasan

Stand with distance between ur legs hands stretched high above ur head breathe in cm down breathe out elbows to the floor feet touch behind

3. Padangushtaasan

Stretch ur hands high up bend down try to hold ur toe with ur heads tucked into ur knees

Uttanasan

Stretch ur hands high up bend down with ur head tucked to ur knees try to touch ur palm  to the floor behind ur feet

 Ardhchakrasan

Stand straight breathe in bend backwards with ur hands on ur waist behind ...bend as much as u can breathe in /out normal

Sequence for Sunday 

1.Tadasan 

2.Fold leg both sides

3 a.hold ur leg high and rotate ur feet

3b.alternate leg too

4 press ur heels hard on the floor 

5.press ur toes hard on the floor

6 rotate ur stomach ryt as well left sides 

7 hold ur knees and rotate it both sides.

Suryanamaskar. 

Asanas

1. paschimottasan.

Sit on the floor with legs stretched and bend forward to hold ur toes try to touch ur head to the knees

Breathe in /out normal

2.Dandasan

Sit straight with ur legs stretched forward stretch ur hands tight behind ur back.

3.Gomukhasan

Sit down try to fold ur leg and bring both ur  knees one upon another 

4.Akarnadhanurasan

Sit down one leg stretched forward and other leg fold. try to touch ur stretched leg toe with one hand and other leg toe towards ur ears

12/19/2020 Saturday 

Warm up exercise

1) Tadasana

2)One leg fold and touch your hip behind ...both leg 

3)Hands bend in elbows and upward stretching

4)pull your earlobe opposite hands and sitting and standing ..16 time s....if not possible atlest 5 times 

5) Dribbling on your toes 

6) suryanamskar 

Aasnas

1)Hanumanasanas..2 types

2)Marjarasana (..Cat stretch)

3)shwanasana... 1type...) opposite hand opposite leg up...(2 type)...same side leg and hand up

https://www.youtube.com/watch?v=2rrYp0NFdbs&feature=youtu.be

12/20/20 -Sunday 

Kandharasan

https://www.youtube.com/watch?v=5or2NBJhB0Q&feature=youtu.be

12/26/2020

[2:19 PM, 12/27/2020] Rajashree Patil - Yoga: Warm up exercise

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1)Tadasana

2)one leg fold and opposite hand straight from shoulder

3)Natrajasana

5)leg up and roasted your ankle clock wise and anticlockwise ..both legs ....also with toes and heels 

6)Roated your waist clockwise and anticlockwise ...both side and also front and back bend 

Suryanamskar 

Aasanas

1)pavanmuktasana...pavanmuktasana .. rolling ...up and down and both side

2) Butterfly

3)sessior

4)Sarvangasana 

5) Halasana 

Don't do last 2 aasnas 

pranayam

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..

12/27/2020

Add neck exercise ....shoulder exercises ....Leg exercises ....and Namanmudra....yogmudra ...2 types and mandukasana ...2 types .

1) Tadasana ...one leg fold and Natrajasana ... daily 

2)4 steps exercise 

Take distance on both leg and touch your Pam's on ground ... front ... middle of two legs and ankle ..and put your hands on your waist and bend behind ...4 times

3) Twist your upper body both side ..one hand fold on your chest and other straight 

4) sit on chair 

Aasnas

1) Tadagi mudra ..2 types 

2)left leg up 45 ° and touching to the ground on right side and pull leg upward from your hand..neck opposite side ...same other side 

3) fold your leg and do  middle crunches and both side ..up your neck and do the crunches ....

4) fold your leg and touch your ankle both sides with up your neck ....and do same but touch your ankle with opposite hand and one hand down your neck 

5) Legs  put like table top 90°and straight your hands both the side and up your neck  do crunches

1/3/2021

1) warmup exercise

2).Suryanamskar..2

3..4 ...5.. exercise same as 👆🏼

Aasnas

1) Bhujangasana..5..types

2) shalbhasana...left and right leg.....both legs join and do 

3)sessior..left leg up ...upto 45 °and touch your big toe front of right leg.means cross the leg ....chin touch ...same do other side

4) Dhanurasana...2types ..in first  hold your ankles and cm up ...both side up and only touching your stomach to ground

And 2 types.. position same but swing front and back .....also  side ways 

6) pranayam

7) meditation on chakra...vishudhi chakra ...ham

8) today's Aagyachakra....om.

9) shantipatha

1/4/2021

1)..Warm up exercise 

Suryanamskar...2 

2)..Preyer

3)..Brahma Mudra (Neck exercise ..5 types)

4)..Shoulder exercises ..2 types

5)...Hands and legs exercise

Aasnas

1) Virbhadrasana...both legs

2)...Trikonasana ....3 types 

3)..Garudasana..both legs and hands 

4)...Dhruvasana...2 types 

5).. Rolling .. clock wise.. anticlockwise

6)...Toe-to-Toe 

4 steps exercise...front...bet two legs ....touch ankles and put your hands on waist and bend behind

6)..Pranayam 

7)..Meditation on chakras

8)..Shantipatha