I missed it π π π
In the afternoon I was taking home work of my son and in d evening guests were there... so missed it... π no worries... in some days it will be available on YT... hopefully... then I will watch...
Time period- 33 mins
Part 1 (2 min)
Shlok
Om sangachchhadhwam samvadadhwam samvomanansi janatam. Deva bhagam yatha purve sanjanana upaste."
Part 2 (3 min)
Warming up
(For relaxation)
Neck rotation
Shoulder rotation
Hip rotation
Knee rotation
etc...
Part 3 (15 min)
A) Yogasan in standing position
1) Tadasan
2) Vrukshasan
3) Pad Hastasan
4) Ardhchakrasan
5) Trikonasan
B) Yogasan in sitting position
1) Bhadrasan
2) Shashankasan
3) Ardh ushtrasan
4) Vakrasan
C) Yogasan in sleeping position (on stomach)
1) Bhujangasan
2) Shalbhasan
3) Makrasan
D) Yogasan in sleeping position
1) Setu bandh sarvangasan
2) Pawan muktasan
3) Shwasan
Part 4 (2 min)
Kapalbhati
(10-12 breaths in 3 rounds)
Part 5 (5 min)
Pranayaam
1) Nadishodhan (5 rounds)
2) Bramari Pranayaam (5 rounds)
Part 6 (6 min)
Sit in any kind of Dhyan mudra
(Shambavi mudra, aankhen bandh aur haathon ki gyan mudra )
At the time of Meditation play melodies background music.
Lastly take Sankalp:
"Humein hamaare man ko hamesha santulit rakhna hai. Isi me hi hamara aatmvikas samaya hua hai. Vishwa ki ekta ke liye, swaasth ke liye aur shantata ke vruddhi ke liye, vishwa ke prati, samaj ke prati, mere kaam ke prati, mere parivaar ke prati aur mere khuddh ke prati jo kartavya hai, mai unhe poora karne ka nishchay karta hoon."
I guess this is something that should really be followed by all, what say?
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