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Quick Yoga Routine Guide

The document provides two 10-minute and 20-minute yoga protocols. The 10-minute protocol includes: (1) 30 seconds of prayer to start, (2) 2 minutes of loosening practices, (3) 1 minute each of 5 yoga poses in different positions, (4) 1 minute of alternate nostril breathing pranayama, (5) 1 minute of meditation, and (6) 30 seconds for closing. The 20-minute protocol follows a similar structure but includes more poses and types of pranayama practiced for longer durations.

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Constell Laboratory
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208 views3 pages

Quick Yoga Routine Guide

The document provides two 10-minute and 20-minute yoga protocols. The 10-minute protocol includes: (1) 30 seconds of prayer to start, (2) 2 minutes of loosening practices, (3) 1 minute each of 5 yoga poses in different positions, (4) 1 minute of alternate nostril breathing pranayama, (5) 1 minute of meditation, and (6) 30 seconds for closing. The 20-minute protocol follows a similar structure but includes more poses and types of pranayama practiced for longer durations.

Uploaded by

Constell Laboratory
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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10 MINUTES YOGA

COMMON YOGA PROTOCOL - 10 MINUTES

Practices Name of the Practice Duration


(Minutes)

A Starting Prayer 30 seconds


B Loosening Neck Bending 2 minutes
Practices Shoulder movement
(SukṣmaVyāyāma / Trunk Movement
CālanaKriyā)
C Yoga Practices
Āsanas performed Tadāsana (The Palm tree posture) 1 minute
in standing ArdhaChakrāsana (The Half wheel posture) 1 minute
posture
Āsana performed Sasakāsana (The Hare posture) 1 minute
in sitting posture
Āsana performed Bhujangāsana (The Cobra posture) 1 minute
while lying on the
stomach
Āsana performed PawanaMuktāsana (The Wind releasing posture) 1 minute
while lying on the
back
D Pranayama (AnulomaViloma /Nadiswhodhana Pranayama) 1 minutes
The Alternate nostril breathing (2 rounds)
E Dhyāna The Meditation 1 minutes
Closing Sankalpa/ Shanti patha 30 seconds
10 minutes
TOTAL DURATION

7
20 MINUTES YOGA

II COMMON YOGA PROTOCOL - 20 MINUTES

Duration
Practices Name of the Practice
(Minutes)

A Starting Prayer 30 seconds


B Loosening Practices Neck Bending
(SukṣmaVyāyāma / Shoulder movement 2.5 minutes
CālanaKriyā) Trunk Movement
C Yoga Practices
Tadāsana (The Palm tree posture) 1 minute
Āsanas performed in PadaHatasana(The Hands to the feet
standing posture posture)/ArdhaChakrāsana (The Half wheel posture) 2 minutes
Trikonāsana (The Triangle posture) 1 minute
Bhadrāsana (The Firm/Auspicious posture) 1 minute
Āsanas performed in ArdhaUshtrāsana (The Half camel posture ) 1 minute
sitting posture Sasakāsana (The Hare posture ) 1 minute
Vakrāsana (The Seated twist posture) 1 minute
Āsana performed while Bhujangāsana (The Cobra posture)
lying on the stomach 1 minute
Āsana performed while PawanaMuktāsana (The Wind releasing posture)
lying on the back 1 minute
D Kaphalabhati (The Shining skull practice ) 1 rounds,
Kriya
30 cycles each 1 minute
E AnulomaViloma Pranayama (The Alternate nostril
breathing) (5 rounds) 2 minutes
Pranayama
Bhramari Pranayama(BhramariRechaka) (The Bee
sound breathing) (3 rounds) 1.5 minutes
F Dhyāna The Meditation 2 minutes
Closing Sankalp/ Shanti patha 30 seconds
TOTAL DURATION 20 minutes

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