A Yoga Lesson
(of about thirty minutes)
1. Complete Yogic Breathing, Lying on back 5 times or Sitting cross-legged 5 times
2. Pavana Muktasana 5 to 7 times
3. Bhujangasana 2 to 3 times, 5 seconds
4. Ardha-Salabhasana 2 times
5- Paschimottanasana or 5 seconds; repeat 2 to 3 times
Padahastasana 5 seconds; repeat 3 to 5 times
6. Vakrasana 5 seconds on each side
7. Trikonasana repeat 2 times
8. Viparitakarani 5 seconds to I minute; add 15 sec. per week until I minute
9. Yoga-Mudra 2 to 3 times
10. Anuloma Viloma 2 to 5 rounds
11. Ujjayi Pranayama 3 to 7 rounds
12. Savasana 2 minutes; add 2 min. per week until 10 min.
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