Advanced practice schedules

These schedules are meant as guidelines only.

Short (30 mn)

  1. Surya Namaskar, (10 mn)
  2. Vrikasana (2mn)
  3. Baradvajasana or Ardha Matsyendrasana (2mn)
  4. Pascimotanasana (1mn)
  5. Anapana Sati or Vipasana (5 mn)
  6. Nadi Shodhana (5mn)
  7. Savasana (5 mn)

Long (3 hours)

  1. Jala neti or Trataka (5mn)
  2. Nauli (10 mn)
  3. Surya Namaskar, (20 mn)
  4. Vrikasana (2mn)
  5. Garudasana (2mn)
  6. Trikonasana (2mn)
  7. Parvrita Trikonasana (2mn)
  8. Virabadrasana or Ashvasana (2mn)
  9. Prasarita Padotanasana (1 mn)
  10. Bakasana or Kukutasana (1mn)
  11. Mayurasana (1mn)
  12. Danurasana (1mn)
  13. Ustrasnana (2mn)
  14. Lagu Vajrasana and / or Kapotasana (2 mn)
  15. Natarajasana or Eka pada rajakapotasna or Urdhva Danurasana (2 mn)
  16. Kurmasana and / or Hanumanasana (2 mn)
  17. Baradvajasana (2 mn)
  18. Ardha Matsyendrasana (2mn)
  19. Pascimotanasana (2mn)
  20. Janu Sirsasana (2 mn)
  21. Badha Konasana (1 mn)
  22. Upavistha Konasana or Kurmasana (1 mn)
  23. Gomukasana (2mn)
  24. Navasana (1 mn)
  25. Sirsana and variations (10 mn)
  26. Salambasana and variations (10 mn)
  27. Matsyasana (2 mn)
  28. Badha Padmasana and Yoga Mudra (3mn)
  29. Savasana (15 mn)
  30. Kapalabati or Bastrika (10mn)
  31. Surya Bedana or Ujayi (5mn)
  32. Nadi Shodhana (10mn)
  33. Anapana Sati or Vipasana (30 mn)
  34. Meta (15 mn)
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