Upa Yoga Practice by Sadguru- Isha Center.pdf

Upa Yoga Practice

1. a. Directional (4 Directions) 3 cycles
b. Circular 3 cycles
I. Arms
ISHA UPA YOGA
ISHA SADILAJA
II. Knees 3 cycles/direction
III. Squatting 1 cycle
IV. Neck (I, II, III, IV) 3 cycles each
V. Shoulder 3 cycles
VI. Patangasana 2 minutes
VII. Shishupalasana 2 minutes/leg
VIII. Nadi Vibhajan 3 cycles
IX. Veerabhadrasana 1 cycle
YOGASANAS
X. Nadi Shuddhi minimum 4 minutes
PRANAYAM