Practice RoundsMinutes

Program 1: duration 53 minutes

Jala Neti — 4 Goolf Ghoornan 10 clockwise

10 anticlockwise 2

ArdhaTitali Asana 50 each leg 3 Shroni Chakra 10 clockwise

10 anticlockwise 3

Utthanasana 10 rounds 3

Kawa Chalasana — 3 Chakki Chalanasana 10 clockwise

10 anticlockwise 3

Gatyatmak Meru Vakrasana 20 rounds 3

Greeva Sanchalanasana 10 stage 1 1

10 stage 2 1

10 stage 3 3

Naukasana 3 rounds 4

Program 2: duration 1/2 hour

Ardha Titali Asana 35 each leg 2

Shroni Chakra 6 each way 2

Utthanasana 6 rounds 9

Kawa Chalasana — 2

Gatyatmak Meru Vakrasana 15 rounds 2

Naukasana 3 rounds 4

Program 3: duration 1/2 hour

Ardha Titali Asana 35 each leg 2

Kawa Chalasana — 2

Gatyatmak Meru Vakrasana 15 rounds 2

Naukasana 3 rounds 3

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