Yoga, Yoga Programme, Yoga India

Fat Reducing Programme (27 minutes per day)

   Yoga and Ayurveda Tour

Item no

Exercises and Asanas


Duration
A

Physical Exercises

17 minutes
2

  • Jumping hands side (Ups & Downs)

  • Total Body Rolling (clockwise/anti-clockwise)

  • Side Twisting and side Crossing

  • Knee/Patella rolling (clockwise/anti-clockwise)

  • Spot Running (Hip touch) + Engine run

  • Boating (NAUKA) / Chakki Chalana

5-10 x 2
5-10 x 2
5-10 x 2
10 x 2
15-30 x 2
 10 x 1
2

Relax

 2
B Machine therapy

10 minutes
C Asanas 10 minutes
  • Butter flying
  • Sukhasan / Padmasan
  • Vazrasan / Supta Vazrasan
  • Ustrasan
  • Pawanmuktasan
  • Janusirasan / Pashimuthanpadasan
  • Bhujangasan / Dhanurasan
  • Ardhamatsandrasan
  • Savasan
D Pranayamas 5 minutes
  • ANULOMA / VILOMA
  • KAPALBHATI / BHRAMRI
  • Chant Om-kar  sound 

2 minutes
in

                        Total Time Taken

 10+17=27 min.

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