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 the class.
– Chanting of Om mantra
– Pranayama: Kapalbhati and Bhrastika
Warm-up: Cat-cow, Bal asana stretches, Vajrasana/ Bhaddha Konnsa asana stretches, Standing stretches.
– 2 rounds of Shivananda Surya Namaskara, 2 rounds of Ashtanga A, and 1 round of Ashtanga B.
– Standing relaxation 1-2 minutes.
Standing Asanas: Trikonna Asana, Parivritt Trikonna Asana , Parsvottanasana, Utkatasana, Utkata Konasana, and Prasarita Padottanasana.
– Sitting hoses: Vajrasna, Janu Sirsasana, Parivritta Janu Sirsasana, Vakrasana, Paschimottanasana, Badhakona asana, and Upavitha Konsa asana
– supine poses: Beth Bandha, Chakrasana, supta Pawanmuktasana
– Ananda Balasana, jathara Parivartasana
– Savasana
– om Santhi Santhi santhihi