60 min practice list and sequence – cardiac problem
- Centering (2 mins)
- Om chanting (2 mins) (3 times)
- Pranayama (5 mins)
- Nadi Shodhana (long inhale and exhale without holding the breath for too long) (6 rounds)
- Warm-Up (12 mins)
- Seated:
- Neck rotations (3 sets)
- Neck side to side (3 sets)
- Neck up to down (3 sets)
- Butterfly stretch (10 times)
- Cat – cow (5 rounds) Standing:
- Shoulder rotations (3 sets)
- Arm rotations (3 sets)
- Side twists (5 ets)
- Stand on toe to heel (5 sets)
- Ankle rotations (3 sets per ankle)
- Standing Asanas (8 mins)
- Tadasana
- Garudasana (modifications if needed: take wall support; use a yoga block)
- Sitting Asanas (8 mins)
- Gomukhasana (modifications if needed: use a yoga strap)
- Padmasana
- Supine Asanas (8 mins)
- Supta Baddha Konasana (modifications if needed: use a cushion)
- Jathara Parivartanasana (modifications if needed: keep knees bent)
- Relaxation (12 mins) Savasana
- Ending Prayer (3 mins) Sarve Bhavantu Sukinah