This is a list of asanas to perform during a full 60-minute workout. This mainly involves a warm-up followed by deep stretches and some asanas.

1. Meditation: Sitting cross-legged, inhale and exhale deeply. Do this for 5 times.

2. Neck stretch / Greeva Sanchalana – 3 to 5 times

has. If one cannot sit cross-legged, perform this variation. Keeping your knees up and ankles crossed, bend your elbow around your knee with your fingers interlocked

b. back and forward

against From side to side, relaxing the ear towards the shoulder.

d. Neck circles, left and right

3. Rotation of the shoulder socket / Skandha Chakra – 3 to 5 times

Instructions:

1. It can be done standing or sitting.

2. Extend your arms at shoulder level.

3. Now move your shoulder blades in a circle, drawing them first forward and then five times back. You can do this any number of times throughout the day.

4. Continue to breathe normally throughout the process.

5. A variation: elbows touch in front.

4. Cat – Cow / Marjariasana – 3 to 5 times in Table Top position

has. Hands below the shoulders and knees below the hips

b. Move the inner arms out

Contra Start in a neutral position facing the floor.

d. Cat: Eye down

me. Cow: chin to chest

F. Hold the pose and breathe for 3 seconds.

5. Lie in Child’s Pose/Balasana – 4 to 6 breaths

has. Roll up to sit up and lift your chin last to avoid dizziness.

6. Climb to the top of the mat for 3 rounds of Surya Namaskar

7. Shavasana – 1 to 2 minutes

8. Climb to the top of the mat to perform the Standing Forward Bend – Padahastasana

has. Roll up to a standing position with your knees slightly bent and lift your chin last to avoid dizziness.

9. LR Side Stretch

10. Step Right Foot Back for Triangle Pose/Trikonasana

has. Look at the raised hand or the ground.

b. Easiest: Bend front leg, optionally place arm on thigh

11. Preparation of the inverse triangle

12. Palm tree pose / Tadasana – 3 times

has. When your heels are on the ground, place your hands above your head.

b. When your heels do not touch the ground, raise your hands in the air.

against looking forward or upward

13. Tree Pose / Vrikshasana LR – 4 to 6 breaths

has. Hands in Pranamasana or above the head

14. Sit in a comfortable cross-legged position for Psychic Union Pose / Yoga Mudrasana – 4 breaths

15. Butterfly Pose / Badhakonasana – 4 to 6 breaths

has. First, flap your butterfly wings

b. Then relax and bring your forehead to the ground.

16. Single Leg Forward Bend / Janu Sirshasana LR – 4 to 6 breaths

17. Seated Forward Bend / Paschimottanasana – 4 to 6 breaths

has. Relax your back

18. Table pose

has. Raise opposite arm and leg

19. Easy Cobra Pose / Saral Bhujangasana – 2 times

has. forehead on the ground

b. Hands by the side of the head, fingertips in line with the crown of the head

against Legs together and relaxed

20. Half-Locust / Ardha Shalabasana – 3 times, 3 seconds

21. Push Back to Child’s Pose / Balasana

22. Seated Spinal Twist / Ardha Matsyendrasana

has. Soft option

– Easy Revolved Pose / Parivrtta Sukhasana, Legs Crossed

– Part 1 of Prostration Posture with Spinal Twist / Bhunamanasana

23. Single Leg Raises/Padotthanasana –

has. Inhale – go up / Exhale – go down

b. Hold your breath and hold for 3 to 5 seconds

24. Knee to Chest Pose / Supta Pawanmuktasana – 3 times

has. Exhale, raise the nose to the knee

25. Sleeping abdominal stretch pose / Supta Udarakarshanasana – 3 times

has. hold 3 seconds

27. Modified Backbend

28. Shavasana

This is a full body 60 minute workout. Make sure to stay in Shavasana for 5 minutes at the end to get your body back to normal.