Daily Practice Program - to be practices regularly for at least two weeks until thoroughly mastered before progressing.(Y&K, page 36)
Jala Neti
Goolf Ghoornan - Ankle Crank - 10 in each direction (both legs)
Ardha Titali Asana - Half Butterfly - 50 each leg
Shroni Chakra - Hip Rotation - 10 in each direction (both legs)
Utthanasana - Squat and Rise - 10 rounds
Kawa Chalasana -Crow Walking - practice for 3-5 minutes
Chakki Chalanasana - Churning the Mill - 10 in each direction
Gatyatmak Meru Vakrasana - Dynamic Spinal Twist - 20 rounds
Greeva Sanchalana - Gentle Neck Movements - 10 of each 3 stages
Naukasana - Boat Pose - 3 rounds
Shavasana - Corpse pose - 10 minutes
Pranayama - Full Yogic Breath - 10 minutes
details to follow
YG xxx
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