Yoga Schedule
Gungahlin Yoga
Reference: 102.1
| 1 | Opening Mantra Chanting |
| 2 | Yoga Sukshma Vyayama (Yoga Micro Circulation Exercise) |
| 3 | Suryanamaskar (Sun Salutation) |
| Sama Sthiti (Rest pose) | |
| 4 | Yoga Asan |
| Standing Postures | |
| Tad asan (Palm Tree Pose) [Basic + Side Stretch variation] | |
| Virabhadr asan (Warrior pose) | |
| Mal asan (Yogi Squat pose) [Basic+Dynamic variation] | |
| Sitting Postures | |
| Sukh asan (Comfortable pose) [with Chin-mudra] | |
| Titli asan/Bhadr asan (Butterfly pose) | |
| Gomukh asan (Cow pose) | |
| Supine Postures | |
| Pawanmukt Asan (Wind release pose) | |
| Poorwa Hal asan (Preliminary Plough pose) | |
| Sarvang asan (Shoulder Stand pose) | |
| Purvottan asan (Upward Plank pose) | |
| Prone Posture | |
| Bhujang asan (Cobra pose) | |
| Shithil asan (Relaxed pose) | |
| 5 | Kapalabhati (Skull Shining Breath) |
| 6 | Pranayama |
| Anuloma-Viloma/Nadishodhana (Alternate Nostril Breathing) | |
| Bhramari Pranayama (Bee Buzzing Breathing) | |
| Moorchha Pranayam (Swooning or Fainting breathing) | |
| 7 | Bandha |
| Jalandhar Bandh (Throat Lock) | |
| Udiyan Bandh (Abdominal Contraction) | |
| Mool Bandh (Perineum Contraction) | |
| 8 | Dhyana (Meditation) |
| Om chanting – Normal, Whisper and Silent | |
| Gratitude Expression | |
| Closing Mantra Chanting – Om Shanti |