Weekly Common Saral Yoga Schedule

Compiled by Dr. Praveen Kapadia, Director

Day Micro Yoga Special Kriyas Special Pranayam Shankh Prakshalan Asanas Surya Namaskar Yogasanas Series
Sunday
120/180 min		 Full
50/60 min		 Ajgar Mudra, Agnisar
15/20 min		 Anulom Vilom
10/15 min		 3 rounds
10/15 min		 15 rounds
15 min		 Padmasan +
30/45 min
Monday
90 min		 Selected
20/25 min		 10 min 10 min 10 min 10 min Merudandasan (Sitting) +
25/30 min
Tuesday
90 min		 Selected
20/25 min		 Throat Stretching
5 min		 Bhastrika (6), Kapalbhati (4)
15 min		 2 rounds
10 min		 5/6 rounds
10 min		 Merudandasan (Lying) +
25/30 min
Wednesday
90 min		 Selected
20/25 min		 10/15 min 5/10 min 10 min 10 min 25/30 min
Thursday
90 min		 Selected
20/25 min		 Anandasan
10 min		 Suryabhedi
5/10 min		 2 rounds
10 min		 5/6 rounds
10 min		 Naukasan +
25/30 min
Friday
90 min		 Selected
20/25 min		 10 min 10 min 10 min 10 min 25/30 min
Saturday
90 min		 Selected
20/25 min		 Simhasan
10 min		 Sheetali & Seetakari
10 min		 2 rounds
10 min		 5/6 rounds
10 min		 Sarvangasan +
25/30 min
    Notes for Yoga Teachers:

  • 1. Everyday class should start with Shanti asan and end with Shanti asan and Prayer.
  • 2. Daily Micro yoga must contain atleast few exercises for Eyes, Neck, Shoulder, Chest, Stomach, Waist and Manthan Kriya.
  • 3. Pranayam should begin with Bhastrika (2 mins) and Kapalabhati (2 mins) followed by special Pranayam.
  • 4. Health drink – Arogyamritam should be given before Shankh Prakshalan asanas, if available.
  • 5. Few standing asanas may be done whenever time permits.
  • 6. Sufficient rest in Shanti asan should be taken/given after Pranayam, Suryanamaskar and at the end.
  • 7. Teacher should explain 2/3 benefits of few asans (not all) every day.
  • 8. Restrictions/prohibition about practice of asanas ..etc must be announced every time.
  • 9. Teacher should be punctual, preplanning the time and schedule. Language and voice must be clear and understandable.