60 min vinyasa yoga practice list and sequence it. both gender for the age group of 25 to 40,
who does not have any physical or mental illness?
– warm-up: cat-cow, balasana stretches to open the shoulders, balasana- upward dog stretch, few breaths in down dog. Standing stretches.
– 2 rounds Ashtanga A with variation: Shoulder protraction and retraction in plank.
– 2 rounds Ashatnaga A with Variation: Shoulder protraction and retraction in plank. + One leg
-2 rounds Ashatnaga A with Variation: Shoulder protraction and retraction in plank. + One leg plank + Three-legged Downward Dog and a leg to the elbow.
– 2 rounds Ashatnaga A with Variation: One leg plank + Three-legged Downward Dog and leg to the elbow. + pigeon
– 2 rounds Ashatnaga A with Variation: One leg plank + Three-legged Downward Dog and a leg to the elbow + Warrior 1 to low lunge
– 2 rounds Ashatnaga A with Variation: One leg plank + Three-legged Downward Dog and leg half Hanuman asana.
– Supine poses: supta Pawanmuktasana, 2 sets of Bridge pose with one leg variation, Ustrasana, and jathara Parivartasana
– savasana