Sequence of Asanas

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The sun rises and celebrates ! The sky embraces and celebrates!

Winds blow and celebrate ! Rivers flow and celebrate!


Birds sing and celebrate ! Peacocks dance and celebrate!
Trees flower and celebrate ! Buds blossom and celebrate!
Let’s do Sri Sri Yoga..Meditate..Serve with Smile and Celebrate
!!!
Sequence of Asanas
1. Beginning
Om Chanting
Full Yogic Breath
Kapalbhati
Bhramari
Bastrika
Pendulum
Body Rotation
Half Spinal Twist
Cat Stretch
Child’s Pose

2. Stand-up Warm ups


a. Walking, Jogging, Side f. Push the Wall
Swinging
b. Sun Salutation g. Veerabhadrasan
c. Spinal Stretch
d. Konasan-I

h. Trikonasan

e. Konasan-II

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i. Katichakrasan j. Vrikshasan (Tree Pose)

k. Utkatasan (Chair Pose)

3. On Sitting
a. Grinding the Wheat/Rice d. Poorvottanasan

b. Janu Shirsasan (Right/Left) e. Ardhmathsyendrasan

c. Pachimottanasan f. Baddakonasan (Butterfly)

4. On Stomach
a. Pelvic Movements
b. Hit the Buttocks
c. Bhujangasan

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d. Ardha Salabhasan and Salabhasan (right leg, left leg, both legs)

e. Vipritshalabhasan (Superman)

f. Dhanurasan

g. Makarasan

h. Adhomukhaswanasan

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i. Sisuasan

5. On Back
a. Pelvic Movements
b. Sit-ups
c. Uttanapadasan (right, left, and both the legs)

d. Naukasan

e. Ardha Pavanamuktasan (left leg and right leg)

f. Poornapavanamuktasan

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g. Sarvangasan (Optional)

h. Matyasan (Optional)

i. Sethubandasan

j. Natarajasan-1

k. Natarajasan-2

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l. Vishnu Pose – Both sides (Leg rotation & ankle rotation)

6. Final Relaxation
a. Yoga Nidra
b. Turn to right
c. Sit-up
d. Nadi Sodhan/Shanmukhi Pranayam
e. Meditation

 Sthira Sukham Asanam


 Yoga Chitta Vritti Nirodha
 Yoga Karmasu Kaushalam
 Samatwam Yoga Uchyate

Surya namaskar
1. Pranam Asan 3. Pada Hastasan

2. Hasta Utthana Asan 4. Ashwa Schanchalasan


(Ardhachakrasan)

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5. Dandasan 9. Ashwa Schanchalasan

6. Astangasan
10. Pada Hastasan

7. Bhujangasan
11. Hasta Utthana Asan

8. Parvatasan
12. Tadasan
(Adhomukhaswanasan)

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