Karuna Yoga

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

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