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Teachers and Parents - Phyiscal Resources - Yoga Modules
         
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Surya Namaskar
Samata

Yogasana:

*Standing
*Sitting
*Supine
*Prone


Other Yoga postures
Yoga Modules - Yogasana, Pranayama, Loosening and Breathing.

The following Modules are in a systematic sequence that can be followed one per week. Pranayama can be added to it, and it could be from 8 to 10 minutes. For shakhas where Yoga/pranayama session is one hour Deep relaxation after a longer period of dhyana will surely help. A Module has
  • Breathing
  • Loosening
  • Suryanamaskar
  • Asana and
  • Pranayama

Yoga Modules in Shakhas for 30 minutes:

  • Warmup (3min) - Includes Breathing and Loosening practices
  • Suryanamaskar (7min)
  • Asana (12 min)
  • Pranayama (8 min)

Yoga Modules in Shakhas for 60 minutes:

  • Warmup (5min)
  • Suryanamaskar (10min)
  • Asana ( 20 min)
  • Pranayama (12 min)
  • Dhyana (3 min)
  • Deep Relaxation (10 min)

Pranayama Modules (For 8 Min)

Pranayama Modules (For 12 Min)

Pranayama Module 1

  • Sectional Breathing (4 min)
  • Kapalabhati (4 min)

 

Pranayama Module 1

  • Sectional Breathing (4 min)
  • Kapalabhati (4 min)
  • Naadi Suddhi (4 min)
Pranayama Module 2
  • Sectional Breathing (4 min)
  • Naadi Suddhi (4 min)
 Pranayama Module 2
  • Vastrika (4 min)
  • Kapalabhati (4 min)
  • Naadi Suddhi (4 min)
Pranayama Module 3
  • Kapalabhati (4 min)
  • Naadi Suddhi (4 min)

 

 

 

 Pranayama Module 3
  • Sectional Breathing (4 min)
  • Sitilikarana pranayama (8 min)
    * Sitili
    * Sitkaari
    * Sadanta

 
Pranayama Module 4
  • Vastrika (4 min)
  • Naadi Suddhi (4 min)

 

 

 

 Pranayama Module 4
  • Kapalabhati (4 min)
  • Sitilikarana pranayama (6 min)
    * Sitili
    * Sitkaari
    * Sadanta
  • Bhramari (2 min)
Pranayama Module 5
  • Vastrika (4 min)
  • Kapalabhati (4 min)

 

 

 Pranayama Module 5
  • Kapalabhati (3 min)
  • Naadisudhi (3min)
  • Bhramari (2 min)
  • Dhyana (4 min)
Pranayama Module 6
  • Vastrika (2 min)
  • Kapalabhati (3 min)
  • Naadi Suddhi (3 min)

 

 Pranayama Module 6
  • Vastrika (4 min)
  • Kapalabhati (3 min)
  • Naadi Suddhi (3 min)
  • Dhyana (2 min)
Pranayama Module 7
  • Vastrika (2 min)
  • Kapalabhati (2 min)
  • Naadi Suddhi (3 min)
  • Bhramari (1 min)

 

 

 Pranayama Module 7
  • Sectional Breathing (4 min)
  • Vastrika (2 min)
  • Kapalabhati (3 min)
  • Naadi Suddhi (2 min)
  • Bhramari (1 min)

 
Pranayama Module 8
  • Vastrika (2 min)
  • Kapalabhati (2 min)
  • Naadi Suddhi (2 min)
  • Bhramari (1 min)
  • Dhyan (1 min)

 

 

 Pranayama Module 8
  • Sectional Breathing (3 min)
  • Vastrika (2 min)
  • Kapalabhati (2 min)
  • Naadi Suddhi (2 min)
  • Bhramari (1 min)
  • Dhyana (2 min)

 

Yogasana Modules:

Praathamika
Yoga Modules (1-6)		 Madhyamika
Yoga Modules (1-6)		 Pragna
Yoga Modules (1-6)
Yogasana Module1
(Praathamika)

Breathing Practices

  • Hands Stretched
  • Ankle Stretch

Loosening Practices [Kati Shakti Vikasaka]

  • Forward and Backward Bending
  • Side bending
  • Bend and Twist
  • Complete Twist

Suryanamaskar

Aasanas

  • Introduction to Yogaasan
  • Ardha Kati Chakrasana (Both sides)
  • Trikonasana

 

 

 Yogasana Module7 (Maadhyamika)

Breathing Practices

  • Hands Stretched
  • Ankle Stretch

Loosening Practices [Kati Shakti Vikasaka]

  • Forward and Backward Bending
  • Side bending
  • Bend and Twist
  • Complete Twist

Suryanamaskar

Aasanas

  • Revision of earlier asanas (Bhujangasana and Shalabhasana)
  • Pavanamuktaasana (one leg at a time)
  • Sethubandasana

 

 

Yogasana Module13 (Prajna)

Breathing Practices

  • Hands Stretched
  • Ankle Stretch

Loosening Practices [Kati Shakti Vikasaka]

  • Forward and Backward Bending
  • Side bending
  • Bend and Twist
  • Complete Twist

Suryanamaskar

Asanas

  • Revision of earlier asanas (Ardha Matsyendrasana and Hamsasana)
  • Bhujangasana
  • Shalabhasana
  • Dhanurasana

Yogasana Module2 (Praathamika)

Breathing Practices

  • Horizontal, Oblique and Vertical Stretch
  • Ankle Stretch

Loosening Practices

  • Shoulder rotation
  • Knee rotation
  • Pavanamuktasana kriya

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Ardha Kati Chakrasana and Trikonasana
  • Padahastasana
  • Ardhachakrasana
 Yogasana Module8 (Maadhyamika)

Breathing Practices

  • Horizontal, Oblique and Vertical Stretch
  • Ankle Stretch

Loosening Practices

  • Shoulder rotation
  • Knee rotation
  • Pavanamuktasana kriya

Suryanamaskar

Aasanas

  • Revision of earlier asanas – Pavanamuktaasana(one leg at a time) and Sethubandasana
  • Pavanamuktaasana (both legs)
  • Navasana
 Yogasana Module14 (Prajna)

Breathing Practices

  • Horizontal, Oblique and Vertical Stretch
  • Ankle Stretch

Loosening Practices

  • Shoulder rotation
  • Knee rotation
  • Pavanamuktasana kriya

Suryanamaskar

  • Aasanas
  • Revision of earlier asanas - Dhanurasana
    Paschimottanasana
    Ustrasana
Yogasana Module3 (Praathamika)

Breathing Practices

  • Tiger breathing
  • Sasankasana breathing

Loosening Practices

  • Yogic Jogging
  • Mukha dhouthi

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Padahastasana, Ardhachakrasana
  • Vajrasana
    Butterfly practice for loosening
  • Padmasana
Yogasana Module9 (Maadhyamika)

Breathing Practices

  • Tiger breathing
  • Sasankasana breathing

 

Loosening Practices

  • Yogic Jogging
  • Mukha dhouthi

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Pavanamuktaasana(both legs), Naavasana
  • Butterfly practice for loosening
  • Baddhakonasana
  • Vakrasana

 

Yogasana Module15 (Prajna)

Breathing Practices

  • Horizontal, Oblique and Vertical Stretch
  • Ankle Stretch

Loosening Practices

  • Shoulder rotation
  • Knee rotation
  • Pavanamuktasana kriya

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Paschimatanasana, Ustrasana

  • Viparita Karni

 

Yogasana Module4 (Praathamika)

Breathing Practices

  • Rabbit breathing
  • Dog breathing

Loosening Practices [Kati Shakti Vikasaka]

  • Forward and Backward Bending
  • Side bending
  • Bend and Twist
  • Complete Twist

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Vajrasana, Padmasana
  • Sasankasana
  • Yoga mudra
  • Ardha Ustrasana
 Yogasana Module10 (Maadhyamika)

Breathing Practices

  • Rabbit breathing
  • Dog breathing

Loosening Practices [Kati Shakti Vikasaka]

  • Forward and Backward Bending
  • Side bending
  • Bend and Twist
  • Complete Twist

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Baddhakonasana, Vakrasana
  • Parivritta Trikonasana
  • Parsva konasana
Yogasana Module16 (Prajna)

Breathing Practices

  • Tiger breathing
  • Sasankasana breathing

Loosening Practices

  • Yogic Jogging
  • Mukha dhouthi

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Paschimatanasana, Ustrasana
  • Sarvangasana
  • Matsyasana
Yogasana Module5 (Praathamika)

Breathing Practices

  • Bhujangasana breathing
  • Shalabhasana breathing

Loosening Practices

  • Shoulder rotation
  • Knee rotation
  • Pavanamuktasana kriya

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Sasankasana, Yoga mudra
  • Janushirshasana
  • Supta vajrasana
 Yogasana Module11 (Maadhyamika)

Breathing Practices

  • Bhujangasana breathing
  • Shalabhasana breathing

Loosening Practices

  • Shoulder rotation
  • Knee rotation
  • Pavanamuktasana kriya

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Parivritta Trikonasana, Parsva konasana
  • Vrikshasana
  • Ardha Shirshasana
  • Matsyasana
 Yogasana Module17 (Prajna)

Breathing Practices

  • Tiger breathing
  • Sasankasana breathing

Loosening Practices

  • Yogic Jogging
  • Mukha dhouthi

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Sarvangasana, Matsyasana
  • Halasana
  • Chakrasana
Yogasana Module6 (Praathamika)

Breathing Practices

  • Straight leg raise breathing
  • Sethubandasana breathing

Loosening Practices

  • Yogic Jogging
  • Mukha dhouthi

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Janushirshasana, Supta vajrasana
  • Bhujangasana
  • Shalabhasana
Yogasana Module12 (Maadhyamika)

Breathing Practices

  • Straight leg raise breathing
  • Sethubandasana breathing

Loosening Practices

  • Yogic Jogging
  • Mukha dhouthi

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Vrikshasana, Ardha Shirshasana
  • Ardha Matsyendrasana
  • Hamsasana
Yogasana Module18 (Prajna)

Breathing Practices

  • Tiger breathing
  • Sasankasana breathing

Loosening Practices

  • Yogic Jogging
  • Mukha dhouthi

Suryanamaskar

Aasanas

  • Revision of earlier asanas - Halasana, Chakrasana
  • Shirshasana
  • Matsyasana
  • Mayurasana