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Daily Yoga PDF

The document outlines a daily yoga routine consisting of 3 parts: pranayama (breathing exercises), asanas (poses), and yoga laya (flow of poses). Pranayama includes 7 breathing techniques. Asanas are divided into standing, front bending, sitting, and back bending poses, with 3-8 poses listed under each category. Yoga laya provides a 25-pose sequence integrating poses from the previous categories. The routine aims to provide a full-body yoga practice incorporating breathing, poses, and meditation.

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Sailu Katragadda
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365 views3 pages

Daily Yoga PDF

The document outlines a daily yoga routine consisting of 3 parts: pranayama (breathing exercises), asanas (poses), and yoga laya (flow of poses). Pranayama includes 7 breathing techniques. Asanas are divided into standing, front bending, sitting, and back bending poses, with 3-8 poses listed under each category. Yoga laya provides a 25-pose sequence integrating poses from the previous categories. The routine aims to provide a full-body yoga practice incorporating breathing, poses, and meditation.

Uploaded by

Sailu Katragadda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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DAILY YOGA

K V S K MURTHY ‐ M.Sc., P.G.Dip.Yoga Cell ‐ 98665 46046 ‐ 8330919688


Asst. Prof. Yoga, LBRCE Email ‐ [email protected]

1. Pranayama 18. Vajra or Padmasan


2. Sitting Warm ups 19. Nada Anusandana
3. Standing Warm‐ups Mudrana Pranayama
4. Exercises 20. Ome ‐ chanting
5. Neck Therapy 21. Prayer ‐
6. Standing Asanas Mrutyunjaya Mahamantra
7. Udyana Bandha 22. Bramari Pranayama
8. Suryanamaskaras 23. Yoga Mudra
9. Claps ‐ Kakimudra – 24. Aswani Mudra
Simhasan ‐ Laughing 25. Gowtham Budda
10. Savasan Meditation Namaskar to all
11. Abdomen Exercises 26. Meditation
12. Cycling – 60 Times 27. Savasan
13. Savasan 28. Part vise Relaxation
14. Brahmanadi Mudra 29. Sitting Position
15. Sitting Asanas 30. Acupressure ‐ Open eyes.
16. Back ‐ Bending Asanas
17. Front ‐ Bending Asanas
PRANAYAMA
1. Kapalabhathi
2. Bhastrika – 2 parts
3. Nadisuddi Pranayama
4. Agnisara Kriya
5. Vujjai – Bramari
6. Seethali – Seethkari – Saddanata
7. Brahmamudra – Yogic breathing

STANDING ASANASAS FRONT BENDING ASANAS


1. Ardhakati Chakrasan 1. Pashimotasan
2. Ardha Chakrasan 2. Poorvotasan
3. Padahastasan 3. Halasan
4. Trikonasan‐Viloma 4. Sarvangasan
5. Utkatasan 5. Matyasan
6. Garudasana 6. Uttana Padasan
7. Vrukshasan 7. Nowkasan
8. Kandarasan – Chakrasan
SITTING ASANAS BACK BENDING ASANAS
1. Baddakonasan
1. Makarasana – 3 steps
2. Ardhamatsendrasan or
2. Bhujangasan – 4 Steps
Vakrasan
3. Salabhasan – 6 steps
3. Gomukhasan
4. Dhanurasan – 2 steps
4 Vrustasan
5. Makarasan – Relax
5. Madyalasan
YOGA LAYA
1. Badda Konasan
2. Badda Padmasan
3. Ardha Mastendrasan‐ L & R
4. Gomukhasan ‐ L & R
5. Ustrasan
6. Madyalasan
7. Pachimotasan
8. Poorvothanasan
9. Halasan
10. Sarvangasan ‐ Sarvanga padma
11. Matyasan
12. Savasan
13. Vuttanapadasan ‐ 900 ‐ 450 ‐ 250
14. Kandarasan/Chakrasan
15. Nowkasan
16. Pavana muktasan – Rolling Exercise
17. Makarasan ‐ 3 Steps
18. Bhujangasan – 4 steps
19. Salabhasan – 6 steps
20. Dhanurasan ‐ 2 steps
21. Relax Makarasan
22. Mayurasan
23. Advance asanas
24. Seershasan
25. Savasan

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