60 min hatha yoga sequence for both gender for the age group of 25 to 40, who does not have any physical or mental illness.
- Centering (2 mins)
- Om chanting (2 mins) (3 times)
- Pranayama (4 mins)
- Kapalbhati pranayama
- WaRm Up (10 mins)
- Neck rotations (3 sets)
- Neck side to side (3 sets)
- Neck up to down (3 sets)
- Shoulder rotations (5 sets)
- Arm rotations (5 sets)
- Side twists (5 sets)
- Lateral stretch both sides (5 counts)
- Forward stretch (5 counts)
- Jog in place (10 counts)
- Stand on toe to heel (5 sets)
- Ankle rotations (5 sets)
- Surya Namaskar: Sivananda Style (10 mins) (3 sets)
- 1st set: step by step
- 2nd set: in a flow
- 3rd set: hold each pose for 5 breaths
- Kneeling Asanas (6 mins)
- Supta Virasana
- Ushtrasana
- Sitting Asanas (6 mins)
- Upavishta Konasana
- Ardha Matsyendrasana
- Supine Asanas (10 mins)
- Salamba Sarvangasana
- Chakrasana
- Jathara Parivartanasana
- Relaxation (8 mins) Savasana
- Ending Prayer (2 mins) Maha Mrityunjaya Mantra