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Yoga

Two Weeks Schedule for Practice

अन्य लिंक :  |आत्मा | मोक्ष | भारतीय दर्शन | Tantra तन्त्र |

First week

Monday(1^st  Week Program)

1)- Prayer – AUM Chanting 3 times                                                   

2)- Yogic Sukshma-Vyayama + Relaxation (7-10 min)

                            or

      Surya Namaskara Three Rounds

3)- Asanas

Standing Series

a)     Tadasana- 1

b)    Urdhava Hastothanasana- 2

c)     Katichakrasana  -2

d)    Ardhachakrasana  -1

e)     Padahastasana  -1

Supine Lying Series

a)       Uttanapadasana  -1

b)      Pawan muktasana  -1

c)       Sarvangasana- 1

d)       Halasana- 1

e)       Matsyasana- 1

f)        Chakrasana(Lying) –1

Prone Lying Series

a)       Bhujangasana  -1

b)      Shalabhasana  -1

c)       Dhanurasana- 1

Sitting Series                                                                                            

a)       Ushtrasana  -1

b)      Shashankasana- 1

c)       Vakrasana  -2

d)      Ardhamatsyendrasana- 2

e)       Paschinothanasana- 1

f)        Gomukhasana- 2            

4)- Relaxation in Shavasana

5)- Pranayama     

                  Nadi Shuddhi, Sheetali, Bhramari for 3-5 min

6)- AUM Chanting –3 times

7)- Ending of session by chanting Shanti mantra 

Yogic Sukshma-Vyayama

a)       Uchcharna sthala tatha vishudhi chakra ki shudhi

b)      Netra Shakti Vikashak

c)       Ghriva Shakti Vikashak (2)

d)      Bhujballi Shakti Vikashak

e)       Poorna Bhuja Shakti Vikashak

f)        Vaksha Sthala Shakti Vikashak (1-2)

g)       Udara Shakti Vikashak  (2)

h)       Kati Shakti Vikashak (2,4,5)

i)         Pindli Shakti Vikashak

                        Tuesday (1^st WeekProgram)                                                       

1)- Prayer (3-5min)                                                    

2)- Suryanamaskar 4-5 Rounds {Slow & Fast Practice (10 –15min)}+ Relaxation

3)- Asanas

Standing Series

a)      Padahastasana  -1

b)    Ardhachakrasana  -1

Supine Lying Series

       a)     Viparitakarani -1

       b)     Sarvangasana  -1

       c)     Matsyasana -1

Prone Lying Series

       a)     Navasana  -1

       b)     Dhanurasana  -1

Sitting Series

       a)     Gomukhasana  -2              

b)       Ardhamatsyendrasana  -2

Total No. of Asanas 11

4)- Relaxation in Shavasana – DRT (8-10min)

5)- Pranayama     

                          Nadi Shudhi for 3-5 min

                          Sheetali for 2 min

                          Bhramari for 11 rounds

6)- AUM Chanting –3 times

7)- Ending of session by chanting Shanti mantra  

                                   Wednesday (1^st Week Program)

1)- Prayer (3-5min)

2)- Eye Exercises [5-5Rounds on each side]

• Simple up & down Movement
• Right & Left Movement
• Diagonal Movement(eg. Rt up-Lf down & Lf up-Rt down)
• Rotation of eye ball  a)Clock wise

                                                                      b)Anti-Clock wise

3)- Trataka (Jatru trataka, Jyoti trataka, Bindu trataka)

4)- Palming

5)- AUM Chanting                             

                         A – chanting (3 times)

                         U - chanting  (3 times)

                         M - chanting (3 times)

                         AUM -chanting (3 times)

6)- Breath Awareness Meditation

7)- Ending of session by chanting Shanti Mantra

                                Thursday (1^st Week Program)

1)- Prayer (3-5min)                                                   

2)- Loosening Exercises + Relaxation (10 –15min)

3)- Asanas

Standing Series     

       a) Padahastasana  -1

       b) Ardhachakrasana  -1

       c) Katichakrasana  -2

Supine Lying Series

       a) Uttanapadasana  -1

       b) Pawan muktasana  -1

       c) Chakrasana(Lying) –1

Prone Lying Series

       a) Bhujangasana  -1

       b) Shalabhasana  -1

Sitting Series

a)      Yoga Mudrasana -1

b)      Uttana Mandukasana –1

c)      Ardha Matsyendrasana –2

Total No. of Asanas 13

4)- Relaxation in Shavasana – DRT (8-10min)

5)- Pranayama     

                   Nadi Shudhi for 3-5 min

6)- AUM Chanting –3 times

7)- Ending of session by chanting Shanti mantra 

                                Friday (1^st Week Program)

1)- Prayer (3-5min)

2)- Sukshma Vyayama / Yogic Shitaleekarana vyayam

3)- Relaxation (3-5min in QRT)

4)- Kriyas

            Jal Neti

            Sutra Neti

            Kunjal / Vaman Dhouti

            Kapalabhati

5)- Relaxation (8-10min in DRT)

6)- AUM chanting 3 times

7)- Pranayama     

                   Nadi Shudhi for 3-5 min

8)- Ending of session by chanting Shanti mantra

Second Week

Monday(2nd  Week Program)                                       
                 

1)- Prayer (3-5min)                                                   

2)- Loosening Exercises + Relaxation (10 –15min)

3)- Asanas

Standing Series

a)      Padahastasana  -1

b)    Ardhachakrasana  -1

c)    Katichakrasana  -2

Supine Lying Series

       a)     Uttanapadasana  -1

       b)     Pawan muktasana  -1

       c)     Chakrasana(Lying) -1

Prone Lying Series

       a)     Bhujangasana  -1

       b)     Shalabhasana  -1

Sitting Series

a)        Vakrasana -2              

b)      Baddhakonasana  -1

      c)      Ushtrasana  -1

Total No. of Asanas 13

4)- Relaxation in Shavasana – DRT (8-10min)

5)- Pranayama       Nadi Shudhi for 3-5 min

6)- AUM Chanting –3 times

7)- Ending of session by chanting Shanti mantra

                      Tuesday (2nd Week Program) 

                                                      
1)- Prayer (3-5min)                                                    

2)- Suryanamaskar 4-5 Rounds {Slow & Fast Practice (10 –15min)}

3)- Asanas

Standing Series

a)      Padahastasana  -1

b)    Ardhachakrasana  -1

Supine Lying Series

       a)     Viparitakarani -1

       b)     Sarvangasana  -1

       c)     Matsyasana -1

Prone Lying Series

       a)     Navasana  -1

       b)     Dhanurasana  -1

Sitting Series

       a)     Gomukhasana  -2              

b)       Ardhamatsyendrasana  -2

Total No. of Asanas 11

4)- Relaxation in Shavasana – DRT (8-10min)

5)- Pranayama     

                          Nadi Shudhi for 3-5 min

                          Sheetali for 2 min

                          Bhramari for 11 rounds

6)- AUM Chanting –3 times

7)- Ending of session by chanting Shanti mantra

                                   Wednesday (2^nd  Week Program)

1)- Prayer (3-5min)

2)- Eye Exercises [5-5Rounds on each side]

• Simple up & down Movement
• Right & Left Movement
• Diagonal Movement(eg. Rt up-Lf down & Lf up-Rt down)
• Rotation of eye ball  a)Clock wise

                                                                      b)Anti-Clock wise

3)- Trataka (Jatru trataka, Jyoti trataka, Bindu trataka)

4)- Palming

5)- Yoga Nidra (30min)

7)- Ending of session by chanting Shanti Mantra

                                Thursday (2^nd Week Program)

1)- Prayer (3-5min)                                                   

2)- Loosening Exercises + Relaxation (10 –15min)

3)- Asanas

Standing Series     

       a) Padahastasana  -1

       b) Ardhachakrasana  -1

       c) Katichakrasana  -2

Supine Lying Series

       a) Uttanapadasana  -1

       b) Pawan muktasana  -1

       c) Chakrasana(Lying) –1

Prone Lying Series

       a) Bhujangasana  -1

       b) Shalabhasana  -1

Sitting Series

a)      Yoga Mudrasana -1

b)      Uttana Mandukasana –1

c)      Ardha Matsyendrasana –2

Total No. of Asanas 13

4)- Relaxation in Shavasana – DRT (8-10min)

5)- Pranayama     

                   Nadi Shudhi for 3-5 min

6)- AUM Chanting –3 times

7)- Ending of session by chanting Shanti mantra

                            Friday (2^nd Week Program)

1)- Prayer (3-5min)

2)- Sukshma Vyayama / Yogic Shitaleekarana vyayam

3)- Relaxation (3-5min in QRT)

4)- Kriyas

            Jal Neti

            Sutra Neti

            Kunjal / Vaman Dhouti

            Kapalabhati

5)- Relaxation (8-10min in DRT)

6)- AUM chanting 3 times

7)- Pranayama     

                   Nadi Shudhi for 3-5 min

8)- Ending of session by chanting Shanti mantra