Program duration hour

Mala Mantra Package

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Ardha Titali Asana 50 each leg 3

Shroni Chakra 10 each way 3

Kawa Chalasana — 3

Supta Pawanmuktasana 3 each stage 5

Gatyatmak Meru Vakrasana 20 rounds 2

Saithalyasana — 4

Sphinx Asana 3 3

Shashankasana — 4

Marjari-asana 15 3

Naukasana 3 rounds 4

Samaveta Pranayama — 5

Nadi Shodhana Pranayama: Stage 1 — 8

Body awareness — 10

Program 2: duration 1/2 hour

Ardha Titali Asana 35 each leg 2

Shroni Chakra 10 each way 3

Supta Pawanmuktasana 2 each stage 4

Shashankasana — 3

Sphinx Asana 2 2

Nadi Shodhana Pranayama: Stage 1 — 4

Body awareness — 10

Program 3: duration 1/4 hour

Ardha Titali Asana 35 each leg 2

Supta Pawanmuktasana 2 each stage 3

Sphinx Asana 2 2

Shashankasana — 3

Nadi Shodhana Pranayama: Stage 1 — 4

When you have time practise Shavasana, Naukasana, or the practice of body awareness.

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