vetoga level 1 asana sequence - 360 veterans' association · 2017. 12. 5. · bhujangasana inspired...

VETO

GA

Level 1 Asana Sequence

Pranamasana

Urdhva H

astasanaU

ttanasanaPhalakasana

Ashtanga Namaskara

Adho Mukha Svanasana

Uttanasana

Pranamasana

Ashva SanchalanasanaAshva Sanchalanasana

Bhujangasana

Inspired by Sri Dharm

a Mittra

Begin by chanting Om

3 times. Perform

all the postures to the best of your ability offering your efforts to your Divine Self. Perform

all postures in the Shiva Namaskara sequence holding each stationary pose for 5 breaths.

Urdhva H

astasana

Uttanasana

PhalakasanaVirabhadrasana I

Virabhadrasana IIU

tthita ParshvakonasanaPranam

asanaU

rdhva H

astasanaAshtanga Nam

askaraBhujangasana

Adho Mukha

Svanasana

Sukha ParivrttaParshvakonasana

PhalakasanaAshtanga Nam

askaraBhujangasana

Adho Mukha

SvanasanaVirabhadrasana I

Virabhadrasana IIU

tthita ParshvakonasanaBhujangasana D

eep

Uttanasana

Pranamasana

Urdhva

Hastasana

Sukha ParivrttaParshvakonasana

PhalakasanaAshtanga Nam

askaraBhujangasana

Adho Mukha

SvanasanaBhujangasana

Deep

Ashva Sanchalanasana

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Pranamasana

Shalabhasana

Paschimatanasana

Sukha Purvottasasana

Sukha NavasanaSukha

PurvottasasanaJanu Sirshasana

Bend Right then LeftTarasana

BhujangasanaParshva Shavasana

RightBhujangasana

Deep

Parshva Shavasana Left

Garbhasana

Balasana Ardha M

atsyendrasanaRight Leg Bent Tw

ist Right First

SavasanaD

eep Relaxation8-10 m

inutes

Pranayama

5 minutes

6-4-6 Alternate

Dhyana

5 minutes on breath

Ashva Sanchalanasana

TadasanaVrkshasana

Left then Right

Namaskarasana

GarbhasanaShashankasana

Ardha Sarvangansana

Halansana

Matsyanasana

Sukha Urdhva

Dhanurasana

Setu BandhasanaSupta

Padangusthasana Right then Left

Apanasana