際際滷

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2 hours yoga Practice
 際際滷 1 Pranayama (20 Mint)
 際際滷 2 Pranayama (20 Mint)
 際際滷 3 asanas & partner Stetch (15 mint)
 際際滷 4 asanas & side Stetches 20 Mint
 際際滷 5 asanas (30 Mint)
 際際滷s 6 Surya Namasakar (8 Mint)
3.Bumanasana -3
6 .Titali 50
Pranayama (20 Mint
b.vayu
c.varun
A.jana
C.brham
a
7Kapalbati-150
Sheet 3 of 7
5.Yoga Mudra
1.Mudras
2 yoga mudra
4 .Bhastrika -50
Each mudra for six breathing
iSitting Postiure Vajaras ana vajarasana
10.Kapalbati-150
Sheet 1 of 7
Compiled By :Shivaram, Shiva767 @hotmail.com
8.Yoga Mudra vajrasana
9.Padha ngustaasna
six breathing in each posture
11. Gomuka 12.Sihmaasan
19.Wagrya
14.Shanmuka mudra 3
21.Brhama
ri
17Anuloma Viloma 2018 Vibajaka/pranayama kanista,madyama &jyesta
19 Cat
13 Nouli 5
Sheet 2 of 7
Compiled By :Shivaram, Shiva767 @hotmail.com
Pranayama (20 Mint)
15.Half moon &Tada Asana
16Garuda &rotation
20.Badhara Kona
Partner Stretch
24Ardha Matya
21 Janu Sirsa
Sheet 3 of 7
Compiled By :Shivaram, Shiva767 @hotmail.com
Partner Stretches
asanas & partner Stetch (15 mint)
JATHARA PARIVARTANASANA
Strectch Sequence at indira park 6:20AM to 6:40AM
Maricha asana
Supa/vajra/vira
Pavan Muktha
Vasista
Krisna
Markta
purvottanasana
Sheet 4 of 7
Compiled By :Shivaram, Shiva767 @hotmail.com
Beka
Child pose
Padotanasana
1.Bhujanga
3.Sarvanga+hala
2.Shalaba/locust
4.Dhanru 5.Pachimothama6.tortoise
7.chakara 8.Nava
9.Camel
10 Adv.Nava
11Marakta
12 Sethu bandha
15. Mathya
17.Baka 18.Parsva Baka
19.Adho muka
Vruksha
Asnana Sequence 6:40AM to 7:20AM
Compiled by shivaram
13 Praswa
Hala
14 Suptha
Padhagustasana
16
20
21
22
Sheet 5 of 7
Compiled By :Shivaram, Shiva767 @hotmail.com
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
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
Sheet 7of 7
Compiled By :Shivaram, Shiva767 @hotmail.com

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  • 1. 2 hours yoga Practice 際際滷 1 Pranayama (20 Mint) 際際滷 2 Pranayama (20 Mint) 際際滷 3 asanas & partner Stetch (15 mint) 際際滷 4 asanas & side Stetches 20 Mint 際際滷 5 asanas (30 Mint) 際際滷s 6 Surya Namasakar (8 Mint)
  • 2. 3.Bumanasana -3 6 .Titali 50 Pranayama (20 Mint b.vayu c.varun A.jana C.brham a 7Kapalbati-150 Sheet 3 of 7 5.Yoga Mudra 1.Mudras 2 yoga mudra 4 .Bhastrika -50 Each mudra for six breathing iSitting Postiure Vajaras ana vajarasana 10.Kapalbati-150 Sheet 1 of 7 Compiled By :Shivaram, Shiva767 @hotmail.com 8.Yoga Mudra vajrasana 9.Padha ngustaasna
  • 3. six breathing in each posture 11. Gomuka 12.Sihmaasan 19.Wagrya 14.Shanmuka mudra 3 21.Brhama ri 17Anuloma Viloma 2018 Vibajaka/pranayama kanista,madyama &jyesta 19 Cat 13 Nouli 5 Sheet 2 of 7 Compiled By :Shivaram, Shiva767 @hotmail.com Pranayama (20 Mint) 15.Half moon &Tada Asana 16Garuda &rotation 20.Badhara Kona
  • 4. Partner Stretch 24Ardha Matya 21 Janu Sirsa Sheet 3 of 7 Compiled By :Shivaram, Shiva767 @hotmail.com Partner Stretches asanas & partner Stetch (15 mint)
  • 5. JATHARA PARIVARTANASANA Strectch Sequence at indira park 6:20AM to 6:40AM Maricha asana Supa/vajra/vira Pavan Muktha Vasista Krisna Markta purvottanasana Sheet 4 of 7 Compiled By :Shivaram, Shiva767 @hotmail.com Beka Child pose Padotanasana
  • 6. 1.Bhujanga 3.Sarvanga+hala 2.Shalaba/locust 4.Dhanru 5.Pachimothama6.tortoise 7.chakara 8.Nava 9.Camel 10 Adv.Nava 11Marakta 12 Sethu bandha 15. Mathya 17.Baka 18.Parsva Baka 19.Adho muka Vruksha Asnana Sequence 6:40AM to 7:20AM Compiled by shivaram 13 Praswa Hala 14 Suptha Padhagustasana 16 20 21 22 Sheet 5 of 7 Compiled By :Shivaram, Shiva767 @hotmail.com
  • 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
  • 9. Sheet 7of 7 Compiled By :Shivaram, Shiva767 @hotmail.com