Beginners practice schedules

Short (15 mn)

  1. Surya Namaskar, 5 rounds (5 mn)
  2. Vrikasana (2 mn)
  3. Navasana (1 mn)
  4. Anapana sati (3mn)
  5. Savasana (4 mn)

Normal (30 Mn)

  1. Surya Namaskar, 12 rounds (10 mn)
  2. Vrikasana (2mn)
  3. Trikonasana or Virabadrasana (1 mn)
  4. Salabasana or Danurasana (1mn)
  5. Navasana (1 mn)
  6. Anapana Sati (10 mn)
  7. Savasana (5 mn)

Long (1 hour)

  1. Jala Neti (4mn)
  2. Uddhyana Bandha (1 mn)
  3. Surya Namaskar, 12 rounds (10 mn)
  4. Vrikasana (2mn)
  5. Trikonasana or Virabadrasana (2mn)
  6. Salabasana (1mn)
  7. Danurasana (1 mn)
  8. Baradvajasana or Marichyasana (1 mn)
  9. Pascimotanasana (1mn)
  10. Navasana (1 mn)
  11. Sama Vritti pranayama or Nadi Sodana (5 mn)
  12. Anapana Sati (20 mn)
  13. Savasana (10 mn)