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(5-10 minutes) - It is important to establish proper breathing early in each Yoga session. This is achieved by performing three basic breathing exercises:

Full Yogic breathing (using the abdomen)
Alternate nostril breathing (Anuloma Viloma)
Pumping breath (Kapalabhati)

Sun Salutation (5 minutes) The Sun Salutation is an integrated movement, made up of 12 separate poses, that is performed to warm up the body at the start of the session.

Incorporating backward and forward spinal bends, the movements gently work the spine in preparation for the 12 Asanas.

Traditionally the Sun Salutation is performed facing the rising Sun and is designed to create a feeling of graceful motion.

12 Asanas (40-60 minutes) Perform the 12 Asanas following this sequence:

The Head stand Sirsasana
The Shoulder stand Sarvangasana
The Plough Halsana
The Fish Matsyasana
The Head-to-knee pose Paschimothanasana
The Cobra Bhujangasana
The Locust Salabhasana
The Bow Dhanurasana
The Spinal twist Ardha Matsyendrasana
Balancing pose The Tree and the Crow Kakasana
Hands-to-feet pose Pada Hasthasana
The Triangle Trikonasan.

Final relaxation (5-10 minutes) It is essential that the body is fully relaxed at the end of a Yoga session to reap the full benefits of the asanas. This allows the body to recover from the physical exertion and to circulate the pranic energy.

Relaxation is achieved to tensing and then releasing different muscle groups, one at a time, starting at the feet and working up the body to the head and neck.

Learn more about this author, Janette Peel.
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