Yoga Asanas for 60 Mins

This is a list of asanas to perform for a full 60 minute workout. This mainly involves a warm up followed by deep stretches and some asanas.

1. Meditation: Sitting in a cross legged position, deeply inhale and exhale. Do this for 5 times.

2. Neck Stretching / Greeva Sanchalana – 3 to 5 times

a. If one can’t sit in a cross-legged position, perform this variation. Keep your knees up and ankles crossed, elbow crease around the knee with interlocked fingers

b. Forward and back

c. Side to side, relaxing the ear to the shoulder

d. Neck circles, left and right

3. Shoulder Socket Rotation / Skandha Chakra – 3 to 5 times

Instructions:

1. Can be done standing or seated.

2. Hold out arms at shoulder level.

3. Now move the shoulder blades in a circle, drawing them first forward, then five times backward. You may do this any number of times during the day.

4. Continue normal breathing throughout.

5. A variation – Elbows touch in front

4. Cat – Cow / Marjariasana – 3 to 5 times in Table Top position

a. Hands beneath shoulders and knees beneath hips

b. Roll inner arms outward

c. Start in a neutral position looking at the floor

d. Cat: Eye facing downwards

e. Cow: chin towards chest

f. Hold pose and breathe for 3 seconds

5. Sit back into Child’s Pose / Balasana – 4 to 6 breaths

a. Roll up to sitting and bring chin up last to avoid dizziness

6. Step to the top of the mat for 3 rounds of Surya Namaskar

7. Shavasana – 1 to 2 minutes

8. Step to the top of the mat for Standing Forward Bend – Padahastasana

a. Roll up to standing with knees slightly bent and bring chin up last to avoid dizziness

9. Side Stretch LR

10. Step right foot back for Triangle Pose / Trikonasana

a. Look towards the raised hand or the floor

b. Easier: Bend front leg, optionally place arm on thigh

11. Reverse Triangle Prep

12. Palm Tree Pose / Tadasana – 3 times

a. When heels are on the floor place hands on head

b. When heels are off the floor raise hands into the air

c. Look forward or up

13. Tree Pose / Vrikshasana LR – 4 to 6 breaths

a. Hands in Pranamasana or above the head

14. Sit in a comfortable cross-leg position for Psychic Union Pose / Yoga Mudrasana – 4 breaths

15. Butterfly Pose / Badhakonasana – 4 to 6 breaths

a. First, flap your butterfly wings

b. Then, relax and bring your forehead to the floor

16. One-Legged Forward Bend / Janu Sirshasana LR – 4 to 6 breaths

17. Seated Forward Bend / Paschimottanasana – 4 to 6 breaths

a. Relax the back

18. Tabletop Pose

a. Lift opposite arm and leg

19. Easy Cobra Pose / Saral Bhujangasana – 2 times

a. Forehead on the floor

b. Hands next to head, fingertips in line with crown

c. Legs together and relaxed

20. Half-Locust / Ardha Shalabasana – 3 times, 3 seconds

21. Push back into Child’s Pose / Balasana

22. Seated Spinal Twist / Ardha Matsyendrasana

a. Easier Alternative

– Revolved Easy Pose / Parivrtta Sukhasana, cross-legs

– Part 1 of Spinal Twist Prostration Pose / Bhunamanasana

23. Single Leg Lifts / Padotthanasana –

a. Inhale – raise / Exhale – lower

b. Retain breath and hold for 3 to 5 seconds

24. Knee-to-Chest Pose / Supta Pawanmuktasana – 3 times

a. Exhale, raise nose to knee

25. Sleeping Abdominal Stretch Pose / Supta Udarakarshanasana – 3 times

a. Hold 3 seconds

27. Modified back bend

28. Shavasana

This is a full 60 minute workout for the body. Make sure to stay in Shavasana for 5 minutes at the end so that you can get your body back to normal.



Source by Dr. Aakanksha Vatsal