60 min vinyasa yoga practice list and sequence it. Both gender for the age group 25 to 40.
- Warm-Up (10 mins)
- Supta virasana with cushion (hold for 1 min)
- Butterfly stretch forward (hold for 5 deep breaths)
- Cat cow stretch (5 rounds and hold for 5 breaths) Thread the needle (3 rounds)
- Balasana (5 deep breaths)
- Roll up slowly and move to Samasthiti to start the sequence.
- Sequence (40 mins)
- Ashtanga A Surya Namaskar (2 rounds)
- Ashtanga A Surya Namaskar with three-legged downward dog and pigeon stretch (2 rounds)
- Ashtanga A Surya Namaskar with three legged downward dog and lizard pose (2 rounds)
- Ashtanga A surya Namaskar with three legged downward dog and extended side angle pose (2 rounds)
- Ashtanga B Surya Namaskar (2 rounds)
- Half Vinyasa – Balasana – Setu Bandhasana – Salamba Sarvangasana – Chakrasana – Jathara Parivartanasana
- Relaxation (10 mins) Savasana