60 min practice list and sequence – back pain issue, slip disc, and sciatica.
- Centering (2 mins)
- Om chanting (2 mins) (3 times)
- Pranayama (3 mins) Full yogic breathing
- Warm-Up (8 mins)
- Neck rotations (3 sets)
- Neck side to side (4 sets)
- Neck up to down (4 sets)
- Shoulder rotations (5 sets)
- Arm rotations (5 sets)
- Stand on the toe to heel (5 sets)
- Ankle rotations (4 sets per ankle)
- Standing asanas (6 mins)
- Tadasana
- Vrksasana (modifications if needed – take wall support; keep hands to chest)
- Kneeling asanas (8 mins)
- Cat-Cow (5 rounds and hold)
- Bird Dog (5 rounds and hold)
- Supine asanas (6 mins)
- Setu Bandhasana (5 rounds and hold)
- Prone asanas (8 mins)
- Makarasana
- Ardha Salabhasana (5 rounds and hold) (modifications if needed: palms below the chin)
- Bhujangasana
- Relaxation (15 mins) Yoga Nidra
- Ending Prayer (2 mins) Sarve Bhavantu Sukinah