Pain Reliver mentored by Snehalata Yoga Instructor Kendriya Vidyalaya
Starting from 5 nov, 2024 Timing 5:00 – 06:30 pm
Specially designed for Housewives & female with age 30 and above
Here is the structured list of yoga asanas and the curriculum:
1. Raj Yoga Meditation Duration: 15 Minutes
2. Mudra Practice (5 Mudras)
- Apana Mudra – 1 Minute
- Vajra Mudra – 1 Minute
- Prithvi Mudra – 1 Minute
- Vayu Mudra – 1 Minute
- Shunya Mudra – 1 Minute
3. Pranayama Practice (1 Hour Total)
- Nadi Shodhana (Alternate Nostril Breathing) – 3 Minutes
- Bhramari (Bee Breath) – 3 Minutes
- Deep Abdominal Breathing – 3 Minutes
- Bhastrika Pranayama – 3 Minutes
4. Surya Namaskar (Sun Salutation)
Cycles: 5 Cycles
5. Sukshma Vyayama (Subtle Exercises)
Duration: 5 Minutes
6. Head-to-Toe Exercise
Duration: 5 Minutes
7. Yoga Asanas for Back Ache
- Cat-Cow Pose (Marjaryasana/Bitilasana) – 3 Minutes
- Child’s Pose (Balasana) – 3 Minutes
- Bridge Pose (Setu Bandhasana) – 3 Minutes
- Downward-Facing Dog (Adho Mukha Svanasana) – 3 Minutes
- Sphinx Pose (Salamba Bhujangasana) – 3 Minutes
- Crocodile Twist Pose (Markatasana) – 3 Minutes
- Vrikshasana – 3 Miutes
- Trikonasana – 3 Minutes
This curriculum covers meditation, mudras, pranayama, asanas, and exercises to enhance overall well-being and specifically target back pain relief.
