yoga for an hour!

A Yoga Lesson

(of about one hour)

1. Complete Yogic breathing, lying on back 5 times or Sitting cross-legged 5 times

2. Padmasana or Siddhasana 5 seconds; add 10 sec. per week until 3 min.

3. Bhujangasana 2 to 3 times; 5 sec.

4. Salabhasana 2 to 3 times; 5 sec.

5. Dhanurasana 2 to 3 times; 5 sec.

6. Paschimottonasana 5 seconds each side; repeat 2 to 3 times

7. Halasana 2 to 60 seconds; repeat 2 to 3 times

8. Ardha-Matsyendrasana 5 seconds; each side repeat 2 to 3 times

9. Supta-Vajrasana 5 seconds; add 3 sec. per week until I min.

10. Trikonasana 2 to 3 times

11. Sarvangasana 30 seconds; add 30 sec. per week until 3 min.

12. Matsyasana 5 to 10 breaths as in complete Yogic Breathing

13. Sirshasana 15 seconds; add 15 sec. per week until 3 min.

14. Yoga-Mudra 2 to 3 times from 5 to 10 seconds

15. Savasana I to 2 minutes

16. Uddiyana-Bandha 6 times; add 2 times per week until

12 times

17. Kapalabhati 2 to 3 rounds to begin; add I round per week depending on ability

18. Anuloma Viloma 2 to 5 times

t9. Ujjayi Pranayama 2 to 3 rounds to begin

20. Savasana 2 minutes; add 2 min. per week until 10 min.