Group Sessions

Weekly Schedule

All sessions will start and end with Prayers

Refer to Prayers

Monday:

1. Warm Up

2. Surya Namaskaras (12)

3. Sleeping Pose Asanas

• Uttanapadasana,

• Pavanamuktasana (Phases 1,2,3)

• Sethubandhasana

• Makarasana

• Shalabhasana

• Shashankasana

• Vajrasana

• Ushtrasana

• Paschimottanasana

• Sarvangasana

• Matsyasana

• Dhanurasana

4. Relaxation with A U M chanting (Mandukya Upanishad based)

Tuesday :

1. Warm Up

2. Surya Namaskaras (12)

3. Pranayama and Breathing exercises

• Shashankasana Breathing

• Bhastrika

• Kapalabhati

• Anuloma Viloma

• Other Breathing and Pranayama

4. Relaxation

Wednesday:

1. Warm Up

2. Surya Namaskara(12)

3. Pranic Energy ( Not suitable for Kids)

• Based on principles of Prasna Upanishad

Thursday:

1. Warm Up

2. Surya Namaskara(12)

3. Sitting Pose Asanas

• Dandasana - Legs stretched forward, hands stretched upwards

• Paschimottanasana

• Janu Sirsasana - Single leg folded and bend to hold other leg

• Sukhasana

• Baddha Konasana

• Ardha Padmasana - With Forward Bend

• Padmasana

• Siddhasana

• Ardha Matsyendriyasana

• Gomukhasana

• Sarvangasana

• Matsyasana

• Dhanurasana

4. Relaxation (step wise relaxation - focus from tip of toe to head)

Friday:

1. Warm Up

2. Surya Namaskaras (12)

3. Eye Exercises (Jyoti Thrataka) - Compulsary for Kids

Saturday :

1. Warm Up

2. Surya Namaskaras (12)

3. Relaxation

4. Question and Answers and interaction session

• Participants to share experiences, interaction with others, setting goals and objectives

Sunday:

HOLIDAY !!!