Astanga Yoga Asanas

Warm Up

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Hands clockwise/anticlockwise

Hands Front/back

Head rotation

Hand rotation touching shoulder

Hip/knee rotation

Sit ups

Uttkadasanam

Surya Namaskar

Day 1

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1) Breathing in Sughasanam/Padmasanam(Pranayama)

2) Yogamudra(Forward bending in padmasanam/sughasanam)

3) Uthitapadmasanam

4) Leg ankle rotation

5) Januseersasanam

6) Patchimootasanam

7) Pranayama after laying down

8) Uthanapadasanam

9) Navasanam

10) Sarvangasanam

11) Halasanam

12) Sethubhandhasanam

13) Machasanam

14) Sabthavajirasanam

15) Bujangasanam

16) Salabasanam

17) Danoorasanam

Day 2

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18) Vajirasanam(Pranayama)

19) Mayoorasanam

20) Usartasanam(backword bending/breathing)

21) Mahamudra(forward bending in vajirasanam)

22) Ardhamatsyentrasanam

23) Ardhasirsasanam

24) Sirasasanam

25) Nintrapadaasanam

26) Peraiasanam(backword bending)

27) Padahastasanam

28) Stretching on toes

29) Thirikonasanam

30) Konasanam

31) Chakrasanam

32) Marjariasanam

Warm Down

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Pavanamuktasanam(With knees touching chest)

Santhiasanam

Padmasanam(Pranayama)

Pranayama with ears closed