Initial Relaxation (5 minutes) Starting prayer / OM
Pranayama - Breathing exercises
Kapalabhati (3 rounds)
Anuloma Viloma (5-10 rounds proportion 4:16:8)
Surya Namaskar (Sun Salutation; 6-12)
Single leg raises (3 times each leg) Double leg raises (6-12 times)
1) Shirshasana (Headstand)
2) Sarvangasana (Shoulderstand)
3) Halasana (Plough)
4) Matsyasana (Fish)
5) Paschimothanasana (Forward Bend)
6) Bhujangasana (Cobra)
7) Shalabhasana (Locust)
8) Dhanurasana (Bow)
9) Ardha Matsyehdrasana (Half Spinal Twist)
10) Kakasana (Crow) or Mayurasana (Peacock)
11) Pada Hasthasana (Standing Forward Bend) / Vrikshasana (Tree)
12) Trikonasana (Triangle) Final Relaxation;
10 - 15 minutes Final Prayer
This class has been designed by Swami Sivananda for full benefit of the students physically, psychically, mentally and spiritually. The sequence of the postures should never be altered. All your teaching should be based on this class. In the Beginners Course, students are gradually guided towards it. Some variations and adaptations are possible, but the basic structure should remain the same.
Q1. Describe the full basic yoga class.
Q2. What are the twelve basic postures?
Q3. Why should the sequence of the postures not be altered?
Q4. Why is there always relaxation between two postures?
Q5. How long should the relaxation between postures be?