!! Shri Shankaraya Namaha !!

ASHIRWAD YOGA CENTER

Enriching Human Living.......

CHILDREN YOGA TRAINING PROGRAMME
Manual
SESSION 1 (1 HOUR)
Prayers
Guru mantra: !! Guru Brahma Guru Vishnu Guru Devo Maheshwaraha! Guru
Saakshath parabrahma thasmayyi shri guruve namaha!!
Ganesha mantra : !!Vakrathunda mahakaaya surya koti samaprabha, Nirvignamm
Kurume deva sarva kaaryeshu sarvada!!
Saraswathi mantra: !!Saraswathi namasthubhyam varade kaamarupini,
Vidyarambhamm karishyami Siddirbhavathumesada!!
Indian Culture: !! Mathru Devobhava, Pithru Devobhava, Acharya Devobhava, Athithi
Devobhava, Paraspara Devobhava!!
Universal Mantra: !! Lokha Samastha Sukhino Bhavanthu, Prithvi Sashyashalinihi,
Deshohamm Kshobha rahithaha, Sajjanaha Santhu Nirbhayahaa!!
Sankalpam: Mama ayushyam, arogyam, sadbhudhim, sathchinthanamm,
sathsampanamm, Sarvaphalabhistham, dharma, artha, kaama, moksha chathurvidha
phala purushartha sidhyartham. Ithi Nithya Sankalpa nanthare yoga karmanam karishye.

Warming up excercises
Yogic practices create lot of strain on different organs or parts of the body, our body
should have enough strength to bear this, one should build this stamina with practice.
The warming up provide just the same and help you build the necessary strength and
prepare the whole body for Yogasana.


Following care should be taken while performing these movements -
1 Movements should be without jerk or swings.
2 Movements should be slow and smooth.
3 Movements to be tuned with breathing.


Normal Breathing Principles
1 When the physical movements is in the direction of gravitational pull, i.e. downwards,
exhaling should take place.
2 During upward movement, inhaling should take place.
3 When there is no movement, normal breathing should be resumed.

WARMING UP PREPOSITIONS


Stand with 1 to 1.5 feet distance
between legs, hands straight and
resting the palms on the sides of the
thighs, look straight.

This posture makes balancing of the
body easy.






WARMINGUP MOVEMENT 1

In preposition, inhaling raise both the hands above the head slowly keeping the distance
same between them.
Then exhaling slowly start bending down in the waist till the palms touch the ground, keep
the head pressed towards the knees.
Then exhaling slowly start bending down in the waist till the palms touch the ground, keep
the head pressed towards the knees.
Exhailing bring the arms back to the normal preposition.









WARMING UP MOVEMENT 2



In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder
height and parallel to the ground.

Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by
your left hand, keeping the right arm straight above.

Inhaling take position as in 1.

Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your
right hand keeping the left arm straight above.

Inhaling take position as in 1.

Exhaling bring the arms down to the normal preposition.

WARMING UP MOVEMENT 3



In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder
height and parallel to the ground.

Then exhaling slowly starts bending forward in the waist, touch the thumb of right foot by your
left hand, keeping the right arm straight above.

Inhaling take position as in 1.

Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your
right hand keeping the left arm straight above.

Inhaling take position as in 1.


Exhaling bring the arms down to the normal preposition.



WARMING UP MOVEMENT - 4



In preposition, inhaling bring both the hands on waist in
such a way that fingers come to the front side and thumb to
the back.

Then exhaling slowly start bending forwards in the waist
keeping knees straight. Try to bring the head between the
legs.

Inhaling take position as in 1.

Then exhaling slowly start bending backwards in the waist
keeping knees straight. Try to bend as much as possible
and maintain your balance.

Inhaling take position as in 1.

Exhaling bring the arms down to the initial position.








WARMING UP MOVEMENT - 5





WARMING UP MOVEMENT 6




Bring both the hands on the waist.

Bend the neck forward as much as possible. The chin should get fixed
into the pit below the Adam's Apple.

Straighten the neck.

Bend the neck backward so much that its front side feels the strain.

Straighten the neck.

Bend the neck on the left shoulder creating pressure on the right side.

Straighten the neck.

Bend the neck on the right shoulder creating pressure on the left side.

Straighten the neck.

Bring both the hands down and come to the initial position.