Fitness First : One month online Yoga - For JCI Zone XX Program Area ( Lessons learned)

Please Read Why and What is Yoga

 5th May 2021

05/05/2021 Today's very simple lessons - Exercises

1. Moderate Jogging 2-3 sets of 1 to 2 min duration
2. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
3. Fingers stretch exercise 10-15 nos 2-3 rep.
4. Wrist rotation, both directions 10-15 nos 2-3 rep.
5. Elbow stretch 10-15 nos 2-3 rep.
6. Shoulder rotation both directions 10-15 nos 2-3 rep.

                                                                 Remember to breathe 😀

 7th May 2021

07/05/2021 Today's very simple lessons - Exercises

1. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
2. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
3. Fingers stretch exercise with breathing 10-15 nos 2-3 rep.
4. Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing 10-15 nos 2-3 rep.
5. Elbow stretch with breathing 10-15 nos 2-3 rep.
6. Shoulder rotation both directions + with forward and backward swimming movements 10-15 nos 2-3 rep.
7. Seated legs stretch Left and right legs
8. Janu sirasanam with both legs
9. Simple breathing awareness with one hand (palm) on your stomach

Remember to breathe too 😀

 10th May 2021

10/05/2021 Today's  simple lessons - Exercises

1. Mindfulness : Do asanas with eyes closed and with visualization 
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
4. Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
5. Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
6. Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
7. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
8. Shoulder rotation both directions + with forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
9. Seated legs stretch Left and right legs 
10. Janu sirasanam with both legs with breathing and mindfulness
11. Standard Plank pose for beginners
12. Forearm Plank 
13. Simple breathing awareness with inhalation and exhalation @ 1:1 ratio

Remember to breathe and be mindful too 😀

 10th May 2021

12/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization 
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
4. Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
5. Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
6. Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
7. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
8. Shoulder rotation both directions + with forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
9. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
10. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
11. Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
12. Janu sirasanam with both legs with breathing and mindfulness
13. Standard Plank pose for beginners with normal breathing and mindfulness
14. Forearm Plank with normal breathing and mindfulness
15. Seated leg stretch - Bend knee and keep the feet, inside of the feet touching out side of thigh  outwardly near the thigh with breathing and mindfulness 10-15 nos both legs.  Ardha Vajrasenam
16. Simple breathing awareness with inhalation and exhalation @ 1:1 ratio

Remember to breathe, visualize and be mindful too 😀

17th May 2021

17/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization 
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Tadasana variation - Full body stretch up finally landing on your toes and balancing - 2 sets
4. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
5. Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
6. Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
7. Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
8. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
9. Shoulder rotation both directions +  forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
10. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
11. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
12. Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
13. Janu sirasanam with both legs with breathing and mindfulness
14. Standard Plank pose for beginners with normal breathing and mindfulness
15. Forearm Plank with normal breathing and mindfulness
16. Seated leg stretch - Bend knee and keep the feet, inside of the feet touching out side of thigh  outwardly near the thigh with breathing and mindfulness 10-15 nos both legs.  Ardha Vajrasenam
17. Simple breathing awareness with inhalation and exhalation @ 1:1 ratio

Remember to practice regularly, breathe, visualize and be mindful too 😀

19th May 2021

19/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization. Try to hold final pose of each Asana for some time with normal breathing.
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Tadasana variation - Full body stretch up finally landing on your toes and balancing - 2 sets
4. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
5. Padahastha Asana - Hand to feet on exhalation without bending your knees - 2-3 sets
6. Mushtika Bandhan - Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
7. Manibandha Chakra - Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
8. Kehuni Naman - Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
9. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
10. Skantha Chakra - Shoulder rotation both directions +  forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
11. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
12. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
13. Janu Chakra - Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
14. Janu sirasanam - with both legs with breathing and mindfulness
15. Standard Plank pose for beginners with normal breathing and mindfulness
16. Forearm Plank with normal breathing and mindfulness
17. Ardha Vajrasenam - Seated leg stretch - Bend knee and keep the feet, inside of the feet touching out side of thigh  outwardly near the thigh with breathing and mindfulness 10-15 nos both legs.  
18. Simple breathing awareness with inhalation and exhalation @ 1:2 ratio

 

 Practice regularly, breathe, visualize and be mindful too

   Remember to hold your  pose, not your breath 😀

25th May 2021

25/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization. Try to hold final pose of each Asana for some time with normal breathing.
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Tadasana variation - Full body stretch up finally landing on your toes and balancing - 2 sets
4. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
5. Mushtika Bandhan - Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
6. Manibandha Chakra - Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
7. Kehuni Naman - Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
8. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
9. Skantha Chakra - Shoulder rotation both directions +  forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
10. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
11. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
12. Janu Chakra - Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
13. Janu sirasanam - with both legs with breathing and mindfulness
14. Padahastha Asana - Hand to feet on exhalation without bending your knees - 2-3 sets
15. Ardha chakrasana - Half wheel pose. With hands supporting your back, bend backwards from waist,  combining inhalation. Maintain as much as possible and come back with exhalation. 2 rep.
16. Standard Plank pose for beginners with normal breathing and mindfulness
17. Forearm Plank with normal breathing and mindfulness
18. Ardha Vajrasenam - Seated leg stretch - Bend one leg from the knee, outwardly near the thigh. Keep the  inside of the feet touching out side of same side thigh. Do with breathing and mindfulness 10-15 nos both legs.  
19. Simple breathing awareness with inhalation and exhalation @ 1:2 ratio
20. Sit in a comfortable pose and concentrate on breathing and inner awareness - 5 min

 

 Practice regularly, breathe, visualize and be mindful too

   Remember to hold your  pose, not your breath 😀

28th May 2021

28/05/2021 Today's  simple lessons - Exercises

1. Do everything with Mindfulness and breath awareness : Do asanas with eyes closed and with visualization. Try to hold final pose of each Asana for some time with normal breathing.
2. Moderate Jogging with hands moving up and down with breathing 2-3 sets of 1 to 2 min duration
3. Tadasana variation - Full body stretch up finally landing on your toes and balancing - 2 sets
4. Santhi Asana or Standing/ Seated relaxation posture between each set of every exercise
5. Mushtika Bandhan - Fingers stretch exercise with breathing and mindfulness 10-15 nos 2-3 rep.
6. Manibandha Chakra - Wrist rotation, both directions + clockwise and anti-clockwise rotations with breathing and mindfulness 10-15 nos 2-3 rep.
7. Kehuni Naman - Elbow stretch with breathing and mindfulness 10-15 nos 2-3 rep.
8. Elbow stretch sideways (chest opening) with breathing and mindfulness 10-15 nos 2-3 rep.
9. Skantha Chakra - Shoulder rotation both directions +  forward and backward swimming movements with breathing and mindfulness 10-15 nos 2-3 rep.
10. Padanguli naman - Toes Bending exercise with breathing and mindfulness 8-10 nos 2-3 rounds
11. Seated legs stretch Left and right legs with breathing and mindfulness 8-10 nos
12. Janu Chakra - Seated ankle rotation clockwise and anti-clockwise 10-15 nos 2-3 reps
13. Janu sirasanam - with both legs with breathing and mindfulness
14. Padahastha Asana - Hand to feet on exhalation without bending your knees - 2-3 sets
15. Ardha chakrasana - Half wheel pose. With hands supporting your back, bend backwards from waist,  combining inhalation. Maintain as much as possible and come back with exhalation. 2 rep.
16. Tiryak Tadasana - Inhale and raise the interlocked hands over the head and bend sidewise with exhalation. Inhale and come back. Repeat for the opposite side. Do with mindfulness 2-3 rep.
17. Standard Plank pose for beginners with normal breathing and mindfulness
18. Forearm Plank with normal breathing and mindfulness
19. Ardha Vajrasenam - Seated leg stretch - Bend one leg from the knee, outwardly near the thigh. Keep the  inside of the feet touching out side of same side thigh. Do with breathing and mindfulness 10-15 nos both legs.  
20. Simple breathing awareness with inhalation and exhalation @ 1:2 ratio
21. Sit in a comfortable pose and concentrate on breathing and inner awareness - 5 min

 

 Practice regularly, breathe, visualize and be mindful too

   Remember to practice relaxation 😀