Experiment -7 Performing Asanas In Standing Position
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The document outlines a yoga experiment that includes standing asanas and a detailed weekly chart for practice. It provides materials needed, procedures for warm-up, and a list of specific yoga poses categorized by day, focusing on different aspects such as flexibility, strength, and balance. Additionally, it emphasizes relaxation and mindfulness in the practice of yoga.
Experiment -7 Performing Asanas In Standing Position
- 1. Experiment No -7 Performing Asanas In Standing Position Dr. Chandrakant P. Divate Materials Needed: 1) Yoga mat 2) Comfortable clothing Procedure: 1) Start: Sit comfortably in a quiet space. Close your eyes and focus on your breath for 2-3 minutes.
- 2. Phase 1: Warm-Up Begin with warm-up exercises to prepare the body, focusing on stretches for the neck, shoulders, spine, and legs. Include gentle twists and hip openers to ensure the body is ready for supine positions.
- 5. 3. Triyak Kati Chakrasana- तिर्यक् कटि चक्रासन (Part-1)
- 6. 3. Triyak Kati Chakrasana- तिर्यक् कटि चक्रासन (Part-2)
- 7. 3. Triyak Kati Chakrasana- तिर्यक् कटि चक्रासन (Part-3)
- 8. 4. Ardhachakrasana- अर्धचक्रासन (Part-1) (Part-2) (Part-3)
- 9. 5. Padahastasana- पदहस्तासन (Part-1) (Part-2) (Part-3) (Part-4)
- 10. 6. Trikonasana- त्रिकोनासन (Part-1) (Part-2)
- 11. 7. Parivruttee Trikonasana- परिवृत्ती त्रिकोनासन 8. Utthita Trikonasana- उत्थिता त्रिकोनासन
- 15. 12. Uttakatasan-- उत्कटासन (Part-1) (Part-2) (Part-3) (Part-4)
- 19. Weekly Asana Chart for Relaxation Day Asanas Focus Monday 1. Tadasana (ताडासन) Foundation, alignment, and breath 2. Ardhakatichakrasana (अर्धकटीचक्रसन) Spinal flexibility and warm-up 3. Triyak Kati Chakrasana (तिर्यक् कटि चक्रासन) Twisting and core engagement Tuesday 1. Ardhachakrasana (अर्धचक्रासन) Heart opening and back extension 2. Padahastasana (पदहस्तासन) Hamstring stretch and forward bending 3. Trikonasana (त्रिकोनासन) Side stretch and leg strengthening Wednesday 1. Parivruttee Trikonasana (परिवृत्ती त्रिकोनासन) Spinal twist and balance 2. Utthita Trikonasana (उत्थिता त्रिकोनासन) Strength and stability in legs 3. Veerbhadrasana (वीरभद्रासन) Empowerment and grounding Thursday 1. Natarajasan (नटराजसन) Balance and grace 2. Ugrasana (उग्रासन) Deep stretch and core engagement 3. Uttakatasan (उत्कटासन) Strengthening thighs and glutes Friday 1. Garudasan (गरुडासन) Balance and focus 2. Vrukshasana (वृक्षासन) Stability and grounding 3. Ardhakatichakrasana (अर्धकटीचक्रसन) Additional spinal twist Saturday 1. Tadasana (ताडासन) Reflection on posture and breathing 2. Utkatasana (उत्कटासन) Building endurance 3. Trikonasana (त्रिकोनासन) Flexibility and strength Sunday Restorative Yoga or Meditation Focus on relaxation and mindfulness