Asana

surya Namaskar

1. Pranamasana

2. Hasta Uttanasana

3. Padahastasana

4. Ashwa sanchalanasana

5. Parvatasana

6. Ashtanaga namaskar

7. Bhujang asana

8. Parvatasan

9. Ashwa sanchalanasana

10. Padahastasana

11. Hasta Uttanasana

12. Pranamasan

front sleep Asana

1. Pawan muktasana

2. Setu bandhasana

3. Uttanpadasana

(a) Sarvangasana

(b) Hal asana

(c) Chakrasana

(d) Naukasana(2-3 times)

Pranayam

1. Parvatasana

2. Kapal Bhathi + Tri Bandh (Bahya Pranayam)

3. Bhastrika + Surya Bhedi

4. Sheetali / Sheetkari

5. Anulom vilom

6. Ujjayi (Khechari + Shambhavimudra)

7. Mudra

a) Kaki mudra

b) Maha mudra

c) Prana mudra

d) Shan mukhi mudra

8. Antar yatra

Warm up

1. Walking

2. Hand stretching

3. Twist

4. Side stretching

5. Neck

6. Ear & Nose

7. Eyes

8. Shoulder

9. Stomach and breathe

a) a) Uddiyana Bandha

b) Agnisar

c) Nauli

10. Waist

11. Knee

a) Ukdu asan

b) Utkat asan

c) Godu asan

12. Kicking

13. Sleeping (Meru Dand asan)

a) Knee twist

b) Knees together

c) Knee over knee

d) Toe inside out

back sleep Asana

1. Makarasana

a) Normal

b) Leg fold

2. Salabhasana

3. Bhujangasana

4. Naukasana

5. Dhanurasana

Standing Asana

1. Tadasana

2. Padahastasana

3. Ardha Chandrasan

4. Ardh chakrasan

5.. Trikonasana

6. Virbhadrasana(a)

7. Virbhadrasan(b)

8. Virbhadrasan(c)

9. Vrikshasana

. Standing pawan muktasan

10. Padottanasana

Sitting Asana

1. Dandasana

2. Vajrasana

3. Shashankasana

4. Mandukasana

a) Fist

b) Palm

5. Simhasana 

6. Ushtrasana (Camel pose)

7. Marjariasana (Cat pose)

a) Breathing

b) One leg up

c) Leg up and hand front

8. Virasana (Advanced Vajrasan)

9. Virasana + Shashankasana

10. Virasan + Hast Mandukasana

11. Bhunamanasana

12.Parivrat Janushirasana

13. Janusirasana

14. Vakrasana

15. Ardha Matsyendrasana

16. Gomukhasana

17. Brahmacharyasana