This 2 hour yoga practice includes various pranayama techniques, asanas, mudras, and partner stretches over 7 slides. It begins with 20 minutes of pranayama followed by asanas and side stretches for 20 minutes. The main asana practice is 30 minutes long, followed by 8 minutes of Surya Namaskar. Partner stretches are included for 15 minutes. Chakras and their locations are also defined.
7. Surya Namaska r Steps 7:20 AMto 7:28 AM AM
Padha Hastha
Aswaha Chanchala
Danda
Shanshnaka
Astanga
Bujanaga
Parvtha
Namaskara
Mudra
Samadhi
Back Stretch
5a
Sheet 6 of 7
Compiled By :Shivaram, Shiva767 @hotmail.com
8. ChakrasThe Muladhara (Sanskrit: 爐爛爐迦ぞ爐оぞ爐,
M笛ldhra, Thai: 犖÷弦犖ム顕犖犖迦牽犖) Base or Root
Chakra (ovaries/prostate)
Swadhisthana (Sanskrit: 爐伍爐朽ぞ爐оぇ爐劇爐爐鉦え,
Svdhi畊a広hna, Thai: 犖犖材硯犖迦犖巌県犖材犖迦犖) Sacral
Chakra (last bone in spinal cord, the
coccyx)
Manipura (Sanskrit: 爐爐爐逗お爛爐, Ma畊ip笛ra,
Thai: 犖÷犖朽犖項牽犖) Solar Plexus Chakra (navel
area)
Anahata (Sanskrit: 爐爐爐鉦す爐, Anhata,
Thai: 犖犖犖迦見犖萎犖) Heart Chakra (heart
area)
Vishuddha (Sanskrit: 爐朽さ爐謹爐爛爐, Viuddha,
Thai: 犖о鹸犖犖伍犖材犖) Throat Chakra (throat and
neck area)
Ajna (Sanskrit: 爐爐爛爐爐, j単, Thai: 犖犖迦犖材犖)
Brow or Third Eye Chakra (pineal gland or
third eye)
Sahasrara (Sanskrit: 爐伍す爐伍爐萎ぞ爐, Sahasrra,
Thai: 犖犖犖園肩犖材牽犖迦牽犖) Crown Chakra (top of the
head; 'soft spot' of a newborn)
Chakras
Compiled By :Shivaram, Shiva767 @hotmail.com