Yoga asanas for 60 minutes
This is a list of asanas to perform during a full 60 minute workout. This mainly involves a warm-up followed by deep stretches and some asanas.
1. Meditation: Sitting cross-legged, inhale and exhale deeply. Do this 5 times.
2. Neck stretch / Greeva Sanchalana – 3 to 5 times
to. If you can’t sit cross-legged, try this variation. Keeping your knees up and ankles crossed, bend your elbows around the knee with your fingers interlocked.
B. Forward and backward
vs. Side to side, relaxing the ear to the shoulder.
D. Neck circles, left and right
3. Rotation of the shoulder socket / Skandha Chakra: 3 to 5 times
Instructions:
1. It can be done standing or sitting.
2. Extend your arms to shoulder level.
3. Now move your shoulder blades in a circle, pulling them first forward and then back five times. You can do this as many times as you like during the day.
4. Continue normal breathing throughout the process.
5. A variation: elbows touch in front
4. Cat – Cow / Marjariasana – 3 to 5 times in the Table position
to. Hands below the shoulders and knees below the hips
B. Rotate inner arms out
vs. Start in a neutral position facing the ground
D. Cat: eye down
me. Cow: chin to chest
F. Hold the pose and breathe for 3 seconds.
5. Sit in the child’s pose / Balasana – 4 to 6 breaths
to. Roll up to sit and lift your chin at the end to avoid dizziness.
6. Climb to the top of the mat for 3 rounds of Surya Namaskar
7. Shavasana – 1 to 2 minutes
8. Climb to the top of the mat to do a standing forward bend – Padahastasana
to. Roll up to a standing position with your knees slightly bent and lift your chin at the end to avoid dizziness.
9. LR lateral stretch
10. Take a step with your right foot back for the triangle pose / Trikonasana
to. Look at the raised hand or the floor
B. Easier: bend the front leg, optionally put the arm on the thigh
11. Preparation of the inverse triangle
12. Palm Tree Pose / Tadasana – 3 times
to. When your heels are on the floor, place your hands on your head.
B. When your heels are off the ground, raise your hands in the air.
vs. Look forward or up
13. Tree pose / Vrikshasana LR – 4 to 6 breaths
to. Hands in Pranamasana or above the head
14. Sit in a comfortable cross-legged position for the Psychic Union Posture / Yoga Mudrasana – 4 breaths
15. Butterfly Pose / Badhakonasana – 4 to 6 breaths
to. First, flap your butterfly wings
B. Then relax and bring your forehead to the ground.
16. One Leg Forward Bend / Janu Sirshasana LR – 4 to 6 breaths
17. Seated Forward Bend / Paschimottanasana – 4 to 6 breaths
to. Relax your back
18. Table pose
to. Raise the opposite arm and leg
19. Easy Cobra Pose / Saral Bhujangasana – 2 times
to. Forehead on the ground
B. Hands beside head, fingertips in line with crown
vs. Legs together and relaxed
20. Half-Locust / Ardha Shalabasana – 3 times, 3 seconds
21. Go back to the child’s / Balasana pose.
22. Seated Spinal Twist / Ardha Matsyendrasana
to. Soft option
– Easy Twisted Posture / Parivrtta Sukhasana, Cross Legged
– Part 1 of Spinal Twist Prostration Posture / Bhunamanasana
23. One Leg Raises / Padotthanasana –
to. Inhale – go up / Exhale – go down
B. Hold your breath and hold for 3 to 5 seconds.
24. Knee-to-chest pose / Supta Pawanmuktasana – 3 times
to. Exhale, lift your nose to the knee
25. Sleeping Abdominal Stretch Posture / Supta Udarakarshanasana – 3 times
to. Hold 3 seconds
27. Modified back flexion
28. Shavasana
This is a complete 60 minute workout for the body. Make sure to stay in Shavasana for 5 minutes at the end to get your body back to normal.