| Posture/exercise |
Name |
Description/comments |
Time (min) |
| Corpse |
Savasana |
Resting and restorative pose |
5 |
| Dynamic warm-up exercise Walking, joint exercises and stretching |
5 |
| Mountain |
Tadasana |
Basic standing pose |
2 |
| Corpse |
Savasana |
Resting and restorative pose |
5 |
| Half Spinal twist |
Ardha Matsyendrasanaa |
Half lateral twist pose |
3 |
| Head-to-knee |
Paschimottanasana |
Sitting in a forward bend |
3 |
| Wind Relieveing |
Ardha Pavana-muktasanaa |
Half knee to chest pose |
3 |
| Wind Relieveing |
Pavana-muktasana |
Knee to chest pose |
3 |
| Buttocks |
Urdhva Mukha Paschimottanasana |
On the buttoks pose |
1 |
| Plough |
Alazana |
Plough pose |
3 |
| Ear-knee |
Karna Peedasana |
Knees clasping ears, from plough |
3 |
| Shoulder stand |
Sarvangasana |
Every part or complete inversion |
3 |
| Inverted |
Viparitakarani Mudra |
On the high back and forearms |
3 |
| Fish |
Matsyasana |
Fish pose |
3 |
| Wheel |
Chakrasana |
Wheel pose |
1 |
| Cobra |
Bhujangasana |
Serpent or snake pose |
1 |
| Lobster |
Ardha Salabhasana |
On the abdomen |
0.5 |
| Crocodile |
Makarasana |
Lie on your stomach |
3 |
| Bow |
Dhanurasana |
Bow pose on abdomen |
0.5 |
| Camel |
Ustrasana |
Backbend, hands to heels |
1 |
| Kneeling |
Vajrasana |
Thunderbolt or diamond pose |
3 |
| Warrier |
Supta Virasana |
Lying back lowered to floor |
3 |
| Head Stand |
Shirsasana |
On the head and supported by the forearms |
1 |
| Warrior |
Virasanab |
Also called hero pose, sitting |
5 |
| Butterfly |
Baddha Konasana |
Sitting pose |
3 |
| Perfect |
Siddhasanac |
Devine or adept pose |
5 |
| Lotus |
Padmasanac |
Lotus sitting pose |
5 |
| Triangle |
Trikonasanaa |
Standing Extended
Triangle Pose |
1 |
| Hands-to-feet |
Padahastasana |
Standing on hands in forward bend |
1.5 |
| Corpse |
Savasana |
Resting and restorative pose |
2 |