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45-Minute Adult Yoga Routine

This document outlines a 45-minute yoga protocol for adults. It includes 9 sections consisting of prayer, micro circulation exercises, full-body movements, sun salutations, 15 minutes of yoga poses in standing, sitting, prone and supine positions, optional breath of fire, 6 minutes of alternate nostril breathing, humming bee breath and other pranayama, meditation, and concluding prayer. The protocol incorporates movements, poses, breathing exercises and meditation to provide a full-body yoga practice.

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DrPoonam Valvi
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1K views2 pages

45-Minute Adult Yoga Routine

This document outlines a 45-minute yoga protocol for adults. It includes 9 sections consisting of prayer, micro circulation exercises, full-body movements, sun salutations, 15 minutes of yoga poses in standing, sitting, prone and supine positions, optional breath of fire, 6 minutes of alternate nostril breathing, humming bee breath and other pranayama, meditation, and concluding prayer. The protocol incorporates movements, poses, breathing exercises and meditation to provide a full-body yoga practice.

Uploaded by

DrPoonam Valvi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Yoga Protocol for Adults

S. No Yoga practices Rounds Duration


1 Prayer 1 minute
2 Yogic SukshmaVyayama
(micro circulation practice)
a)Neck movements:
 Forward and backward bending 3 rounds
 Right and left bending 3 rounds
 Right and left twisting 3 rounds
 Neck rotation (Clock and anti-clock wise) 3 rounds
b)Shoulder movements 3 rounds 8 minutes
 Shoulder stretch 3 rounds
 Shoulder rotation (forward and back ward) 3 rounds
c)Trunk movement
 Trunk twisting (Kati shakti Vikasak) 3 rounds
 d)Knee Movement 5 rounds
e)Ankle movement 5 rounds
 Ankle stretch 5 rounds
 Ankle rotation 5 rounds
3 Yogic SthulaVyayama
Sarvangapusti 2 rounds 3 minutes
Rekhagati 2 rounds
Urdhva-gati (upward movement) 2 rounds
4 Suryanamaskar 3 rounds 5 minutes
5 Yogasanas
a.Standing Postures
 Tadasana
 Urdhva Hastottanasana
 Katichakrasana
 Trikonasana
b.Sitting Postures
 Bhadrasana
 Vakrasana/ArdhaMatsyendrasana
 Ushtrasana
 Sasakasana
 UtanaMandukasana
c.Prone Postures
 Bhujangasana
 Makarasana 15 Minutes
 Dhanurasana
d.Supine Postures
 Pavanamuktasana
 Matsyasana
 Sarvangasana/ Viparitakarani
 Shavasana
6 Kapalabhati– optional (10-20strokes) 1 Minute
7 Pranayama (without Kumbhaka)
 Anuloma-Viloma/ Nadishodhana (Alternate 3 rounds
Nostril Breathing) 6 minutes
 Ujjayi Pranayama 3 rounds
 Bhramari Pranayama 3 rounds
8 Dhyana 5 Minutes
9 Shanti Patha 1 Minute
TOTAL DURATION 45 Minutes

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