1.

Prayer to the Almighty

He is the supreme - omnipotent, omnipresent

2.

Ready for Tadasana

Raise your hands and heels inhaling. Hands straight and parallel to each. Don't
block your ears. Wide open your fingers. Blood is rushing through your entire body.
This is the foundation for the exercises which we shall be doing in the next one
hour. Swing on your toes - Interlace your fingers and go on raising upwards - bring
down hands and heels exhaling.

3.

Hasta Pada Asana

Left hand on your left hip - raise your left leg until it is parallel to the ground catch the left toe with your right hand - stay according to your capacity - release change - right hand on your right hip - raise your right leg until it is parallel to the

ground - catch the right toe with your left hand - stay according to your capacity Come back.
4.

Pada Hasta Asana variations

Raise your hands up inhaling

5.

Vividha vyayam
Distance your foot by 1 to 1 'l'2 feet
a. Hands on the hips and bend forward - body parallel to the ground & look
straight
b. reverse - support hands at the back, small fingers touching each other and bend
backwards - ensure not to fall back
c. Sidewise bending - left & right
d. Straighten your hands at the shoulders and rotate clockwise with a dia of 8
inches and then anticlockwise - Be on your left leg & bend your body at the
hips for vimanasam - lift your right leg up and stay there. Bring your hands in
Namaskara mudra - come back - vice versa

6.

Rotation of hand in circular motion of 8 inches dia

7.

Elbows touching the body- Hands parallel to each other, parallel to the ground

8.

Heels hitting the buttock

9.

Savasan

10.

Aswasan

11.

Badrasana - swing your knees

12.

Padmasan, vajrasan, sukhasan

13.

Bhastrika

14.

Kapalabhati

15.

Anuloma viloma

16.

Maha bandha (Kapalabhati Tribandha)

17.

N adisodhana pranayama

18.

3 - in - 1 Sheethli, budapa, brammari

1 9.

Sheethkari

20.

Narrow down Padmasan for Utitpadmasan and Tolasan-Place your palms on the
side of your hips and raise yourself up and then swing.

21.

Come on your knees - raise your left & then right

22.

release padmasan and jerk your knees - gently massage if you feel any pain on your
legs and rotate your feet clockwise and anti-clockwise

23.

Anti Arthritis - stretch your feet towards the ground while your backbone and neck
remaining straight - pull towards yourself

24.

Arthamatsyendrasanam or Anti-Diabetic

25.

Gomukhasan

26.

Release and relax

27.

Janusirasanam

28.

Paschimothanasanam

29.

Nabhidarshasanam

30.

Nadi Sanchalan

31.

Sethu Asana

32.

relax in vajrasana

33.

Yogamudra

34.

Supthavajrasana

3 5.

Relax in Savasan

36.

Get ready for set of four asanas - Uttanapad

3 7.

Ardha Sarvangasana

38.

Sarvangasana

3 9.

Halasana

40.

Come back slowly vertebra by vertebra without lifting your head and shoulders

41.

Ardha Pavanamukthasana

42.

Pavanamukthasana

43.

Chakrasana

44.

Samyukthasana

45.

Come on your Belly for Dhanurasan

46.

Sidhilasan

4 7.

Salabhasan

48.

Sasankasan

49.

Asta Padankustasana

50.

Bakasana

(left and right)