Intermediate practice schedules

Short (20 mn)

  1. Surya Namaskar, (5 to 10 mn)
  2. Anapana sati (5 to 10 mn)
  3. Savasana (5 mn)

Normal (45 Mn)

  1. Uddhyana bandha (1 mn)
  2. Surya Namaskar, (10 mn)
  3. Vrikasana (2mn)
  4. Trikonasana (2mn)
  5. Salabasana (1mn)
  6. Danurasana (1 mn) or Ustrasana (1mn)
  7. Baradvajasana or Marichyasana (2 mn)
  8. Badhakonasana (1mn)
  9. Navasana (1 mn)
  10. Pascimotanasana (1mn)
  11. Sarvangasana (2mn)
  12. Matsysana (1mn)
  13. Visama Vriti pranayama or Nadi Sodana (3 mn)
  14. Anapana sati (15 mn)
  15. Savasana (5 mn)

Long (1.5 hours)

  1. Jala Neti or Trataka (5mn)
  2. Uddhyana Bandha (2 mn)
  3. Surya Namaskar, (10 mn)
  4. Vrikasana (2mn)
  5. Trikonasana (2mn)
  6. Parvrita Trikonasana (2mn)
  7. Virabadrasana (2mn)
  8. Parsvakonasana (2mn)
  9. Prasarita Padottanasana (1mn)
  10. Bhujapidasana or Bakasana (1mn)
  11. Salabasana (1mn)
  12. Danurasana (1 mn)
  13. Ustrasana (1mn)
  14. Baradvajasana or Marichyasana (2 mn)
  15. Janu Sirsasana (2mn)
  16. Badhakonasana (1mn)
  17. Navasana (1 mn)
  18. Pascimotanasana (1mn)
  19. Sarvangasana (2mn)
  20. Halasana (1mn)
  21. Matsysana (1mn)
  22. Vsama Vriti pranayama (5 mn)
  23. Nadi Sodana (10 mn)
  24. Anapana Sati (20 mn)
  25. Savasana (12 mn)