60 minute hatha yoga sequence class theme

60 min hatha yoga sequence
60 min hatha yoga sequence for both gender for age group of 25 to 40, who does not have any physical or mental illness.

- Centering the class.

- Chanting of Om mantra

- Pranayama: Kapalbhati and Bhrastika

Warm up: Cat-cow, Bal asana stretches, Vajrasana/ Bhaddha Konnsa asana stretches, Standing stretches.
- 2 rounds of Shivananda Surya Namaskara, 2 rounds of Ashtanga A, and 1 round of Ashtanga B.

- Standing relaxation 1-2 minutes.

Standing Asanas: Trikonna Asana, Parivritt Trikonna Asana , Parsvottanasana, Utkatasana, Utkata Konasana, and Prasarita Padottanasana.
- Sitting hoses: Vajrasna, Janu Sirsasana, Parivritta Janu Sirsasana, Vakrasana, Paschimottanasana, Badhakona asana, and Upavitha Konsa asana
-Supine poses: Beth Bandha, Chakrasana, Pawanmuktasana

- Ananda Balasana, jathara Parivartasana

- Savasana
- om santhi santhi santhihi

1. 60 mi n h a tha yoga s eque n ce  60 min h a tha yoga seq u e nc e f o r bot h g e nde r fo r age group o f 25 to 40, who doe s n ot hav e a n y phys ica l o r menta l il l ness.  - Cente ri n g the c l ass.  - Ch a nt i n g o f Om m a ntra  - P r an a y a ma: Kapal bhat i a n d B hrast i ka  Warm up : Ca t -co w, B al asana stretches, Vajras a na/ stretches. Bha d dha Konn s a asana stretches , Stan d i ng

2.  - 2 rounds o f Sh iv ananda S urya Namaska r a, 2 rou n d s o f A s ht a nga A, and 1 r oun d of A s htang a B .  - Sta n d i n g relaxati o n 1 -2 m i nu t es.  Stan d i ng Asanas: Tr iko nna Asana, Par i vri t t Tr i k onn a A san a , Pars v o tt a nasana , Utkata s ana, Utkata Konasana, a n d P r as a r i ta Padotta nasana.  - S itt i n g hoses : Va j rasna, J a n u S irsasa n a , Par i vr it ta Janu S i r sas a na , Vakrasan a , Pa s chimott a n a sana , Badhak o na asana, and U pavi t h a Konsa as a na

3.  -S u p i ne Ban d ha, poses : Beth Chakrasana, Pawa nm u ktasana  - Anan d a Balas a na, j a thara Pari v a r tasa n a  - Savas a na  - o m san t h i s a nth i s a nth i hi