1. Shloka (2 min)
Sangachatvam samvadatvam samvo Manasi jaanataam
devā bhāgaṃ yathā pūrve sañjānānā upāsate
2. Warm up (3 min)
neck roll
shoulder rotation
hip rotation
knee rotation
3. Asanas (15 min)
A. Standing position
tadaasana
vrikshaasana
padahastaasana
trikonasana
B. Sitting position
bhadraasana (butterfly)
shashaangaasana
vajraasana
ardha matsyendra or vakrasana
C. Lying on stomach
bhujangaasana
shalabhaasana
vipareeta shalabhaasana
makaraasana
D. Sleeping on back
pawan muktaasana
naukaasana
sethu bhandaasana
Shavaasana
4. Kapaalabhaathi (3 rounds) (2 min)
5. Pranayama (5 min)
Naadishodhan
Bhastrika
6. Meditation (6 min)
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