DAILY PRACTICE PROGRAMS

No.	Asana / Yoga Technique	Duration in Minutes
1	Omkar Chanting	5
2	Prepeparatory movements 1 to 10 (5 repetitions)	8
3	Sun salutations - 32 repetitions	8
4	Shavasana	2
5	Dharasana (bow pose in prone position)	2
6	Sarwangasana (shoulder stand)	3
7	Halasana (plough pose)	1
8	Matsyasana (fish pose)	1
9	Shavasana (corpse pose)	2
10	Uttanpad chakrasana 3 rounds	3
11	Ushtrasana (camel pose)	1
12	Ardha Matsyendrasana (spinal twist) both sides	5
13	Paschimottanasana (forward bend)	2
14	Akarna Dhanurasana Type 1 or Akarna Dhanurasana Type 2	3
15	Udar sanchalana type 2 (abdominal movements)	3
16	Trikonasana (triangle pose) 1 min X 2 sides	3
17	Veerasana (warrior pose) 1 min X 2 sides	3
18	Garudasana 1 min X 2 sides	2
19	Shavasana (corpse pose)	2
20	Agnisar (100 rounds)	4
21	Uddiyan Bandha (abdominal lock) 5 rounds	3
22	Shavasana (corpse pose)	5
23	Kapalbhati (forceful exhalations) 120 X 5	2
24	Bhasrika - Right Nostril Breathing + Surya Bhedan (bellows breath)	10
25	Prayer	7
	Total Time	90