Beginners Program

Great for everybody!

Based on Swami Janakananda Saraswati: "Yoga Tantra and Meditation in Daily Life"

Joint Releasing Program

1. Toes stretch and spread
2. Foot extend and flex
3. Foot circle and reverse
4. Blood-pumping 2 variations
5. Spread leg-side twist

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6. Fingers spread/fist
7. Hands up and down (stretching forearm)
8. Lose fists up and down
9. Circle lose fists
10. Extend arm front
11. Extend arm side
12. Shoulder circles
13. Corps pose

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14. Rowing
15. Mill
16. Chopping
17. Neck
        a Side to side
        b Turn
        c Forward and back
        d Heard roll
18. Sit completely still

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Premeditation Poses

1. Crow
2. Butterfly
3. Pump
4. Animal Relaxation Pose

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Digestive System

1. Lion
2. Dog
3. Cat
4. Goat
5. Boat
   -a-Hold tense everything and jaw clench fist and hold as long as possible then drop when breathe out
   -b-Stretch hands out don’t clench teeth, release slowly
   -c-Only upper body
6. Rock and Roll (on the back)
   -a-Sideways
   -b-Forward-backward
7. Wind-releasing pose
8. The Hare
9. Diamond pose