Experiment -6 Performing Asanas In Sitting Position

Experiment -6 Performing Asanas In Sitting Position

1. Experiment No -6 Performing Asanas Asanas In Sitting Position Dr. Chandrakant P. Divate Materials Needed: 1) Yoga mat 2) Comfortable clothing Procedure: Start: Sit comfortably in a quiet space. Close your eyes and focus on your breath for 2-3 minutes.

2. Phase 1: Warm-Up Begin with warm-up exercises to prepare the body, focusing on stretches for the neck, shoulders, spine, and legs. Include gentle twists and hip openers to ensure the body is ready for supine positions.

3. 1. Padmasana - पद्मासन पद्मासन बध्द पद्मासन गुप्त पद्मासन सुप्त पद्मासन मत्स्यासन

4. 1. Padmasana - पद्मासन सिंहासन गर्भ पिंडासन कुक्कुटासन पद्मशिर्षासन पद्मसर्वंगासन उर्ध्वा पद्मासन योगमुद्रासन तोळा मोलसन

5. 2. Parvatasana - पर्वतासन

6. 3. Siddhasan - सिद्धासन

7. 4. Paschimottanasana - पश्चिमोत्तनासन

8. 5 . Vakraasana - वक्रासन

9. 6 . Ardhamatsyendrasana - अर्धमत्स्येंद्रासन

10. 7 . Gomukhasana - गोमुखासन

11. 8. Akarndhanurasan - अकर्ण धनुरासन

12. 9. Supta vajrasan - सुप्त वज्रासन

13. 10. Ushtrasana - उष्ट्रासन

14. 11. Ugrasana - उग्रासन

15. 12. Marjarasana - मार्जारासन

16. 13. Vyaghrasan - व्याघ्रासन

17. 14 . Baddhakonasana - बद्धकोनासन

18. 15. Bharadwajasana - भारद्वाजासन.

19. 16. Shavasana - शवासन

20. Weekly Asana Chart for Relaxation Day Asana 1 Duration (seconds) Asana 2 Duration (seconds) Monday Shalabhasana (Locust Pose) 30 Marjarasana (Cat Pose) 30 Tuesday Parvatasana (Mountain Pose) 30 Mayurasana (Peacock Pose) 20 Wednesday Anantasana (Eternal Pose) 30 Bhujangasana (Cobra Pose) 30 Thursday Dhanurasana (Bow Pose) 30 Sarpasana (Snake Pose) 30 Friday Purna-Shalabhasana 30 Chaturanga Dandasana 30 Saturday Ashtangasana (Eight-Limbed Pose) 30 Shavasana (Corpse Pose) 60