Performing Supine Position Asanas- Sleeping on your back.

Performing Supine Position Asanas- Sleeping on your back.

1. Experiment No -5 Performing Asanas In Prone Position- Sleeping on your stomach 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. A ardh Shalabhasana - अर्धशलभासन

4. 2 . Purna-shalabhasana - पूर्ण-शलभासन

5. 3 . Bhujangasana - भुजंगासन 1. अर्ध - भुजंगासन 2. पूर्ण - भुजंगासन 3. तिर्यका भुजंगासन

6. 4. Sarpasana - सर्पसना

7. 5 . Naukasana - नौकासन A. अर्ध-नौकासन B. पूर्ण - नौकासन C . चाल-नौकासन D . Swimming -नौकासन

8. 6 . Dhanurasana - धनुरासन

9. 7 . Astangasana - अस्टअंगासन

10. 8 . Makrasan - मकरासन

11. 9 . C haturanga asana- चतुरंग आसन

12. 10 . Anantasana - अनंतासन

13. 11 . Parvatasan - पर्वतासन

14. 12 . Marjarasana - मार्जारासन

15. 13. Shalaka asana- शलाका आसन

16. 14 . Mandukasan - मांडूकासन

17. 15 . Mayurasan - मयुरासन

18. 16. Shavasana - शवासन

19. 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