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Yoga for Wholeness
Personal Yoga Practice
For personal practice the classes below can be used or shortened or varied to suit time, needs or preferences. Flow is a very important focus. The flow of our breath, the flow of movement, calmness, authenticity of intent.
Suggested Yoga Class 1
Sitting Meditation - focus on the Breath 3 - 5 minutes
Chant the mantra OM x 3 (aloud or silent)
Peace Mantra Om Shanti (planetary focus)
Anti-arthritic practices:
Padanguli Namen (toe bending) x7
Goolf Namen (ankle bending) x7
Goolf Chakra (ankle rotation) x7
Ardha Titali Asana (half butterfly) x5
Nauka Sanchalanasana (rowing) x7
Lying Position
Pada Sanchalanasana (cycling) x5
Kandrhasana (shoulder pose) x5
Shava Udarakarshanasana (sleeping ab. stretch) x5
Abdominal Breath (hands on the abdomen)
Prone Position
Bhugangasana (cobra) x5
Vyaghrasana (tiger) x5
Marjariasana (cat stretch) x7
Pose of the child 2-3 minutes
Pranayama
Breath awareness 3-5 minutes
Shavasana (relaxation)
OM x3 Om Shanti
Suggested Yoga Practice 2
Sitting Meditation - focus on the Breath 3 - 5 minutes
Chant the mantra OM x 3 (aloud or silent)
Peace Mantra Om Shanti (planetary focus)
Anti-arthritic practices:
Padanguli Namen (toe bending) x7
Goolf Namen (ankle bending) x7
Goolf Chakra (ankle rotation) x7
Ardha Titali Asana (half butterfly) x5
Standing Position
Mastrika Bandha (hand clenching) x7
Kehuni Namen (elbow bending) x7
Skandra Chakra (shoulder rotation) x5
Hasta Utthanasana (hand raising posture) x5
Tiryaka Tadasana (swaying palm tree) x5
Dwikonasana (double angle pose) x5
Prone Position
Makarasana (crocodile pose) energy flow in the spine
Vyaghrasana (tiger) x5
Marjariasana (cat stretch) x7
Pose of the child 2-3 minutes
Pranayama
Breath awareness 3-5 minutes
Shavasana (relaxation)
OM x3 Om Shanti
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