yoga practice

gistfile1.txt

tadasana  -Stand Tall in Namaste
Ground the feet into the floor
lift from the top of your head
3 breaths

Surya Namaskar 5 times
Surya Namaskar 2nd variation 
(Chair position, warrior 1 in both sides) 3 times

unless otherwise noted stay in each posture for 7 breaths
slow controlled breathing

Forward Bend reach for the toes
Bend the knees, palms under feet from the front, straiten the legs as much as you can
fingers under heels, chest against thighs, straiten as much as you can

tadasana

right side

triangle
side angle
half moon
3 legged dog left leg in the air
pissing dog

tadasana

Left side

triangle
side angle
half moon
3 legged dog right leg in the air
pissing dog

tadasana

Hands behind the back, small step back with right leg, forward bend
rotate over the left leg
release the hands to the ground forward bend
Knee in armpits - Crow

tadasana

right side

warrior two
warrior one
warrior three

tadasana

left side

warrior two
warrior one
warrior three

tadasana

hold the right big toe - extend thru the heel in front
to the side
release and hold

tadasana

hold the left big toe - extend thru the heel in front
to the side
release and hold

tadasana

right leg back
twisted triangle to the left
twisted side angle
twisted half moon

tadasana

left leg back
twisted triangle to the left
twisted side angle
twisted half moon

***

Come to sitting

forward bend

reverse plank
ride side
left side
half plank
10 breaths

Down dog 2 breaths
pidgeon - right leg in front - shin perpendicular to the body, relax down ontop of it
12 breaths

down dog
2 breaths

pidgeon - right leg in front - shin perpendicular to the body, relax down ontop of it
12 breaths

simple twist to the right
simple twist to the left

abs + Russian twists
5 times 5 breaths each 

lay down on the back

grab the right big toe extend the right heel above you
to the side keep the left hip on the ground
bend the knee and cross keep the right shoulder on the ground

grab the left big toe extend the left heel above you
to the side keep the right hip on the ground
bend the knee and cross keep the left shoulder on the ground

ready for backbends
wheel or camel 3 times 10 breaths 3 breath break between each

hug the knees massage the back
Gentle forward bend

roll back into plough
straiten up into shoulderstad

practice headstad or rest in shivasana

pranayama 

10 breaths each
moolabandha hold
vajroli on inhale (constrict the urethra)
moolabandha on inhale
ashwini (anal sphincter)
moolabandha hold

breath of fire 50 times 
Followed by big inhale exhale completely hold count of 10
2 sets 3 long breaths between sets

Agni Sara kriya 
Hold the exhale, pump the belly
https://youtu.be/lFbG6Tf0YkI

exhale complete roll the belly clockwise (10 times)
exhale complete roll the belly counter clockwise (10 times)
big inhale, exhale in short breaths with the feeling of crying. shake the whole body 10 breaths

arms extend up on inhale
exhale elbows hard against the ribs
70 times 3 sets 3 long breaths between sets

dancing twists - 10 breaths each
hands low
hands chest high
hands above the head
circles forward
circles back

big inhale, big smile, exhale in short breaths with the feeling of laughter shake the whole body 10 times

awareness 10 breaths in the
mouth
nose
eyes
center of the forhead
top of the head

scan the body from the top of the head to the base of the spine

you're done !

Sone links
https://en.m.wikipedia.org/wiki/Mula_Bandha
https://en.m.wikipedia.org/wiki/Kapalabhati
https://en.m.wikipedia.org/wiki/Kumbhaka
https://en.m.wikipedia.org/wiki/Nauli
https://en.m.wikipedia.org/wiki/Laughter_yoga
https://en.m.wikipedia.org/wiki/Jangama_dhyana