1
|
Pranakarshan
|
Breath control with Aroha/Avaroh
|
2
|
Kapalbhati
|
Brisk breathing with prolonged external retention
|
3
|
Ujjayi
|
Abdominal breathing with ratio between
inhalation/exhalation/external retention
|
4
|
Omkaar
|
Introduction to lagu-lahari
|
5
|
Agnisar
|
Stomach flapping - Target of 40 strokes for each of 3 sets
|
6
|
Uddiyan
|
The "lock-trio" - Target of 16 counts for each of 3 sets
|
7
|
Jala-dhauti
|
Checking and improvement of the techniqe
|
8
|
Shavasan
|
The Corpse posture - Revision with emphasis on the
various "chakras"
|
9
|
Jala-Neti
|
Nasal Cleansing
|
10
|
Surya-Namaskar
|
Sun salute - Introduction to 2 other variations with Mantras
|
11
|
Padma Sarvangasan
|
Variation to Sarvangasan with increased duration of holding
|
12
|
Karnapidasan
|
Extension of Halasan
|
13
|
Supta Bhujangasan
|
Extension of Bhujangasan
|
14
|
Maha Shanka Prakshalan
|
Extension of the Shanka Prakshalan cleansing
|
15
|
Kaichi
|
Scissors position for flexibility of the spine
|
16
|
Chatakasan
|
Good backward stretch for spine. Tones thighs and lungs
|
17
|
Ardha-Dhanur Ardha-Nauk
|
Combination of Dhanurasan and Naukasan
|
18
|
Saravangapoornasan
|
Good stretch to the thighs spine and back muscles
|
19
|
Viryastambhanasan
|
Strengthens knees, hips and tones leg muscles
|
20
|
Hanumanasan
|
Good backward stretch to the spine and thigh muscles
|
21
|
Marjarasan
|
"Cat" posture. Imparts flexibility to the entire spine & neck
|
22
|
Shvanasan
|
"Dog" posture. Backward bend to spine and imparts balancing
skills
|
23
|
Ugrasan
|
Extension of the Paschimottanasan. Stretches inner thighs
|
24
|
Laghu Laharis
|
Introduction to short waveform Omkar chanting/meditation
|
25
|
Amarkruti
|
Combination of Kalapbathi and Uddiyan. Excellent for the
heart
|
26
|
Bhrasra Ujjai
|
Excellent for the relief of Asthma and Bronchitis
|
27
|
Anuloma Viloma Breathing
|
Introduction and preprapration for Pranayama
|
28
|
Anuloma Viloma Pranayam
|
Clears blockages, and balances the Ida & Pingala
|
29
|
Ujjai Pranayam
|
Good exchange of praan in lungs
|
30
|
Seetkari Pranayam
|
The cooling breath pranayam
|
31
|
Sarvasakthi Pranayam
|
With external retention only
|
