60 min practice list and sequence – back pain issue, slip disc, and sciatica.
– Pranayama: Nadi Shyodhna and Anulom-vilom
– Warm-up: Cat-cow, Bad asana stretch,
– Standing Asanas: Tadasana, Vrikshasana, Utkatasana, ( add Uttita Trikona, Parsvakona Asana from sciatica patients, major back pain can skip or use modifications{, Warrior 1
-Sitting Asanas: Vajrasana, Ustrasna, Virasana, Gomukh asana (with legs formation for advanced, without leg formation for I beginners), Badhakona asana, Yoga Madra asana (Vyaghrasana and date Pose asana for students who have tween coming for a long time, not for beginners}
– Abdomen Poses: Makrasana, Ardha Shalabh asana, halabasana, Side version leg raise, Sarpasana,
Low cobra pose, (full bhujang asana for advanced{, Gupta Dhanurasana one leg variation, {Dhanurasana for advanced
– Supine poses low bridge, Gupta Pawanmuktasana, Ananda Balasana
– Savasana
– Yogic breathing pranayama