Karuna Yoga Vidya Peetham Bangalore

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

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