Easy Yoga (Basic Level)

Srimathi Bellave

Duration: 45 minutes to 1 hour

Om Sai Ram

Schedule of Daily Practice

Start with Prayer

1. 1. Asatoma Sadgamaya

   2. Sahanavavathu

   3. Brahmaarpanam

Sit in comfortable position , Back upright

The whole session is divided in to three parts

1. Body Yoga practice

2. Breathing Yoga practice

3. Mind Yoga practice

1.Body Yoga Practice – Physical exercises

Take few deep breaths, gather your thoughts, and focus the mind.

All these exercises are to be done by integrating the following three factors

• Movement of body without friction

• Breathing without friction

• Mind should concentrate on the action and control the body which is in action.

A) Neck Practice

1. Side ways - Repeat for 12 Times

2. Up and down movement Repeat for 12 times

3. Moving neck in half Rotation Repeat for 12 times

4. Moving neck full Rotation. Repeat for 12 times

5) Shoulder movement Repeat for 12 times

B) Breathing Yoga Practice

1. Bending the Upper body Repeat for 12 times

2. Bastrika Do 12 times

3. Kapala Bhati Repeat for 3 rounds

4. Anulom Vilom Nadi Shodhana Do 6 rounds

C) Mind Yoga Practice

1. Vibhagiya Pranayama Repeat 6 rounds

2. OM chanting 6 times

Close with prayer

Sarve janah sukhino bhavantu

Sarve santu niramaya

Sarve Bhadrani Pashyantu

Maa Kaschid dhukabhaagavaveth

Sri Krishna ParaBrahmane Namaha

Sri Shivaya Namaha

Harihi Om Sree gurubhyo Namaha Harihi Om

Shathi Shanthi shanthihi…..