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  • Sequence of Asanas

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    Gautam Kumar
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    The document provides instructions for a yoga sequence consisting of 12 asanas or poses. It begins with warm up exercises like chanting, breathing, and twists. Standing poses include sun salutations, spinal stretches, and balancing poses. Sitting and reclined poses work the hips, legs, and back. Inverted poses like shoulder stands are optional. The sequence ends with relaxation and pranayama techniques like meditation. Maintaining steady and comfortable form is emphasized throughout the practice.

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    The document provides instructions for a yoga sequence consisting of 12 asanas or poses. It begins with warm up exercises like chanting, breathing, and twists. Standing poses include sun salutations, spinal stretches, and balancing poses. Sitting and reclined poses work the hips, legs, and back. Inverted poses like shoulder stands are optional. The sequence ends with relaxation and pranayama techniques like meditation. Maintaining steady and comfortable form is emphasized throughout the practice.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    40 views7 pages

    Sequence of Asanas

    Uploaded by

    Gautam Kumar
    The document provides instructions for a yoga sequence consisting of 12 asanas or poses. It begins with warm up exercises like chanting, breathing, and twists. Standing poses include sun salutations, spinal stretches, and balancing poses. Sitting and reclined poses work the hips, legs, and back. Inverted poses like shoulder stands are optional. The sequence ends with relaxation and pranayama techniques like meditation. Maintaining steady and comfortable form is emphasized throughout the practice.

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    © All Rights Reserved
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    of 7

    The sun rises and celebrates ! The sky embraces and celebrates!

    Winds blow and celebrate ! Rivers flow and celebrate!


    Birds sing and celebrate ! Peacocks dance and celebrate!
    Trees flower and celebrate ! Buds blossom and celebrate!
    Let’s do Sri Sri Yoga..Meditate..Serve with Smile and Celebrate
    !!!
    Sequence of Asanas
    1. Beginning
    Om Chanting
    Full Yogic Breath
    Kapalbhati
    Bhramari
    Bastrika
    Pendulum
    Body Rotation
    Half Spinal Twist
    Cat Stretch
    Child’s Pose

    2. Stand-up Warm ups


    a. Walking, Jogging, Side f. Push the Wall
    Swinging
    b. Sun Salutation g. Veerabhadrasan
    c. Spinal Stretch
    d. Konasan-I

    h. Trikonasan

    e. Konasan-II

    www.srisrischoolofyoga.org/in
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    i. Katichakrasan j. Vrikshasan (Tree Pose)

    k. Utkatasan (Chair Pose)

    3. On Sitting
    a. Grinding the Wheat/Rice d. Poorvottanasan

    b. Janu Shirsasan (Right/Left) e. Ardhmathsyendrasan

    c. Pachimottanasan f. Baddakonasan (Butterfly)

    4. On Stomach
    a. Pelvic Movements
    b. Hit the Buttocks
    c. Bhujangasan

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    d. Ardha Salabhasan and Salabhasan (right leg, left leg, both legs)

    e. Vipritshalabhasan (Superman)

    f. Dhanurasan

    g. Makarasan

    h. Adhomukhaswanasan

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    i. Sisuasan

    5. On Back
    a. Pelvic Movements
    b. Sit-ups
    c. Uttanapadasan (right, left, and both the legs)

    d. Naukasan

    e. Ardha Pavanamuktasan (left leg and right leg)

    f. Poornapavanamuktasan

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    g. Sarvangasan (Optional)

    h. Matyasan (Optional)

    i. Sethubandasan

    j. Natarajasan-1

    k. Natarajasan-2

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    l. Vishnu Pose – Both sides (Leg rotation & ankle rotation)

    6. Final Relaxation
    a. Yoga Nidra
    b. Turn to right
    c. Sit-up
    d. Nadi Sodhan/Shanmukhi Pranayam
    e. Meditation

     Sthira Sukham Asanam


     Yoga Chitta Vritti Nirodha
     Yoga Karmasu Kaushalam
     Samatwam Yoga Uchyate

    Surya namaskar
    1. Pranam Asan 3. Pada Hastasan

    2. Hasta Utthana Asan 4. Ashwa Schanchalasan


    (Ardhachakrasan)

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    5. Dandasan 9. Ashwa Schanchalasan

    6. Astangasan
    10. Pada Hastasan

    7. Bhujangasan
    11. Hasta Utthana Asan

    8. Parvatasan
    12. Tadasan
    (Adhomukhaswanasan)

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