Daily Practice-MY FAVORITE YOGA SESSION FLOW

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🧘‍♀️ MY FAVORITE YOGA SESSION FLOW

🔥 1. Warm-Up Routine

  • Head Rotation
  • Shoulder Rotation
  • Hip Rotation
  • Toe Touching – 14 counts
  • Hand Across Knee – 5 counts (or breaths)
  • Ankle Rotation
  • Hand Rotation (dynamic)

Standing Asanas:

  • Vrikshasana
  • Garudasana
  • Tadasana
  • Utkatasana
  • Virabhadrasana
  • Surya Namaskara (3–5 rounds)
  • Relaxation Pause

🧘‍♀️ 2. Chest Activation Sequence

  • Half Push-ups – 30 counts
  • Bhujangasana – 30 seconds
  • Jumps – 30 counts
  • Standing Crunches – 30 counts
  • Hand Rotations – 30 counts
  • Claps – 30 counts
  • Shoulder Opener – 30 seconds

🧘 3. Core & Asana Practice

Core Strengthening:

  • Leg Lifting (one leg)
  • Leg Lifting (alternate)
  • Both Legs Up Together – 15 counts
  • Cycling (forward & reverse)
  • Navasana
  • Plank
  • Side Planks
  • Crunches (lying down)

Supine & Inversion Series:

  • Pavanamuktasana
  • Sarvangasana
  • Urdhva Padmasana
  • Rolling (forward/backward & sideways)
  • Halasana
  • Karnapidasana

Forward Bends & Relaxation:

  • Paschimottanasana
  • Shavasana

Seated & Twisting Asanas:

  • Shashankasana
  • Gomukhasana
  • Janu Shirshasana
  • Ardha Matsyendrasana
  • Marichyasana

Backbends & Strengthening:

  • Setu Bandhasana
  • Shalabhasana
  • Dhanurasana
  • Bhujangasana
  • Ustrasana
  • Chakrasana

Advanced / Balance & Arm Strength:

  • Adho Mukha Svanasana
  • Plank to Malasana Transition
  • Purvottanasana
  • Bakasana
  • Mayurasana
  • Shirshasana

Hip Openers & Relaxation:

  • Balasana
  • Ananda Balasana
  • Eka Pada Kapotasana
  • Mandukasana

Flow Sequences:

  • Chandra Namaskara

🌬️ 4. Pranayama & Meditation

  • Baddha Konasana
  • Kapalabhati
  • Bhramari
  • Nadi Shodhana
  • Meditation (Dhyana)

🧘‍♀️ End Note

  • Always ending with 2–5 minutes relaxation
  • Maintaining slow breathing awareness throughout

 

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