Yoga Practice Outline
THIS IS A CLASSIC HATHA YOGA CLASS OUTLINE FEATURING A SERIES OF 12 ASANAS (POSTURES) COMMONLY KNOWN AS THE "RISHIKESH SERIES".
![rishikesh series rishikesh series](images/rishikeshseries.gif)
Start by relaxing in savasana
![](yogapractice_files/image001.jpg)
Let go of any thoughts of the past or the future and focus the awareness on the breath.
After a few minutes relaxation sit in a comfortable cross-legged position for Pranayama
3 rounds of kapalabhati (with or without retention)
6 - 12 rounds of alternate nostril breathing (anuloma viloma) inhale on the count of 4 retain the breath for 16 and exhale 8
![](yogapractice_files/image003.jpg)
Sit quietly and observe the breath then lie down and relax once again in savasana
Surya namaskar (sun salutation) 6 - 12 rounds (left and right is one round)
![](yogapractice_files/image004.png)
Relax in savasana and observe sensations in the body
Single and double leg raising exercises
12 Asanas (yoga postures)
![]() 1. Sirshasana (Headstand) |
![]() 2. Sarvangasana (Shoulderstand) |
![]() 3. Halasana (Plough) |
![]() 4. Matsyasana (Fish) |
![]() 5. Paschimotanasana (Sitting forward bend) |
![]() 6. Bhujangasana (Cobra) |
![]() 7. Salabhasana (Locust) |
![]() 8. Dhanurasana (Bow) |
![]() 9. Ardha Matsyendrasana (Half spinal twist) |
![]() 10. Kakasana (Crow) |
![]() 11. Pada Hastasana (Standing forward bend) |
![]() 12. Trikonasana (Triangle) |
![]() Savasana (corpse pose) |
Allow as much time as possible for your final relaxation.
![guided relaxation podcast guided relaxation podcast](images/relaxationpodcast.jpg)
Download or listen to a podcast of a guided relaxation by clicking on the image above.