Yoga program: Beginner’s
Prayer in Namskar Mudra
3 Omkars in Chin Mudra
Kapalbhati 3-5 rounds (as instructed)
Joint movements: 5 to 8 repetitions
Sukshma Kriya Breathing Instructions
Mushtika Bandhana – Hand clenching, bending fingers and Inhale on opening the hands, exhale on closing
thumb, and stretching
Manibandha Namana – Wrist bending, upward-downward Inhale with upward & exhale with downward movement
of fingers
Manibandha Chakra – Wrist joint rotation Breath normally
Kehuni Naman – Elbow bending, stretching forward and Inhale while straightening, exhale while bending the arms
sideway and upward
Skandha Chakra – Shoulder socket rotation, front to Inhale when arms going upward and exhale when going
side/side to front – in both directions, alternately downward
Greeva Sanchalana – Neck movements, forward bending Exhale with forward bend, Inhale with backward bend.
and backward stretching, twisting left & right, and Exhale with side bend and twists, Inhale when coming to
stretching to left & right over shoulders centre
Greeva Chakra – Neck rotation, clockwise and anti- Inhale as head moves up, exhale as it moves down
clockwise
Padanguli Naman – Toe bending, forward bend and Exhale when clenching, Inhale when moving backward
backward stretch
Goolf Naman – Ankle bending, forward stretch and Inhale when stretching, exhale when moving backward
backward bend
Goolf Chakra – Ankle rotation, clockwise and anti-clockwise Inhale with upward movement, exhale with downward
movement
Goolf Ghurnana – Ankle cranking Breathe normally
Ardha Titali Asana – Half butterfly Inhale with upward movement of knee, exhale with
downward movement
Shroni Chakra - Hip rotation in sitting pose Exhale with outward rotation
Poorna Titali Asana – Full butterfly Follow the instructions given in the class
Exercises of abdominal group: 5 to 8 repetitions
Utthanpadasan - Raising the leg, right and left leg, Inhale when raising leg/s upward, exhale when lowering
alternately, then both legs together
Chakrapadasana - Leg rotation, each clockwise and anti- Inhale when raising leg upward and exhale when lowering
clockwise, right and left leg, alternately the leg
Pada Sanchalanasana - Cycling Breath freely
Supta Pawanamuktasana – Leg lock pose, head to knee Exhale when bending leg and raising head
Supta Udarakarshanasana - Sleeping abdominal stretch Exhale with side twist
Naukasana – Boat pose, lifting arms and legs Inhale and hold, then raise arms and legs
Gatyatmak katichakrasan 5 rotations each side Exhale with forward twisting movement
Asanas
Inhale and stretch the arms, shoulders and chest
Tadasan 5 rounds upward.
Raise the heels, coming up onto the toes.
Stretch the whole body from top to bottom.
Lower the heels and arms while breathing out.
Tiryak Tadasan (5 rounds each side) Inhale raising the arms, exhale while bending to
the side, inhale to centre. Exhale while releasing
the posture.
Katichakrasan (5 rounds each side) Inhale raising the arms.
Exhale twisting to the side.
Inhale returning to the centre.
Exhale while releasing the posture.
Hip Rptation (5-5 rounds)
Padhastasan (3 rounds) Inhale while raising the arms, exhale while
bending down. Inhale while releasing the pose.
Relax in shavasan for 3-4 minutes
Bhujangasan Inhale while raising the torso.
Breathe normally in the final position or
retain the breath if the pose is held for a
short time.
Exhale while lowering the torso
Ardhshalabhasan/ardhnaukasan 3 rounds Inhale in the starting position.
Retain the breath inside while raising the leg
and in the final position.
Exhale while lowering the leg to the starting
position.
OR Inhale while raising the leg, arm and head.
Retain while holding the position.
Exhale while lowering the leg, arm and head
to the starting position.
Relax in Advasan Breathing: Natural and rhythmic. The number
of breaths may be counted as in shavasana
while gently pushing the abdomen against
the floor.
Meruvakrasan Inhale deeply, exhale while twisting.
Retain the breath outside, or breathe
normally if holding the pose.
Inhale while re-centring
Shashankasan Inhaling raise the arms and exhaling bend and
relax.
Note: - Place pillow between feet and hips in
beginning
Pranayama – Kapalbhati (30 breaths, 3 rounds), Anuloma-viloma (5 minutes), Bhramari (5-10 rounds), Omkar (3
rounds)
Yoga nidra – 15 to 20 minutes in Shavasana, twice a day!
Important Note:
This is a specially developed basic yoga program.
Yogic kriya given below should be practiced only after learning the correct technique, as taught
in the practice classes. Practice this yoga program as instructed. Maintain the sequence as given
below.
Please read and understand the “General Instructions” given at the starting this program. These
instructions and cautions must be followed at all times. Please be aware of the contra-
indications, as some of the techniques could have a harmful effect. If in doubt, ask the yoga
instructor.
Always start with a beginner’s level program, gradually developing into a more advanced level
over weeks and months. Never rush into practicing advance level yoga before adequate physical
and mental preparations.
Do not strain at any time; always listen to your body!
Always relax your body and mind for a few minutes before starting the practice.
“Continuity of the practice is the secret of success in Yoga”
