A: Yogic Warming Up Exercises:
1. Close your eyes and take a deep breath. Jogg on your feet - 30 seconds
2. Jogg little faster with the combination of hands and legs and this should speed up gradually - 30 seconds
3. Legs a bit apart, arms rest on waist, breath in, bend knees to 30 degrees - again knees straight - breathe out.- 10 times.
4. Arms rest on waist, right leg up, knee to come to 90 degress with a jump from left leg (breath in) - down (breath out) and left leg up (breath in) - down (breath out). This should speed up slowly. - 30 seconds.
5. Legs apart by 2 feet, both hands parallel straight to your face, neck and spine straight. Then bend right knee (breath-in) with left leg stretched straight and come back (breath-out) and bend left knee with right leg stretched straight (breath-in) and come back (breath-out). Each side 5 times.
6. Same as above step 5 both hands on the right knee while bending right and on the left knee while bending left. Each side 5 times.
7. Legs apart by 2 feet, hands sideways, breath in and right hand to move down to right heel then bring left hand towards right from top of head along with neck and vice versa. Each side 5 times.
8. Legs apart by 2 feet, hands sideways, breath in, bend down, touch left toe with right hand and left hand to flow up straight towards sky and vice versa on other side. The eyes to follow the hand going up. Each side 5 times.
9. Legs apart by 1 feet, both hands parallel straight to your face, breath in and expand your chest, hands to move sideways and look up, breath out and come back to hands parallel straight to your face. 5-7 times.
10. Normal pose. Step 1 - Legs apart and hands sideways with a jump and breath in. Step 2 - Legs to come back with a jump close and clap with hands on top. Step 3 - come back to step 1 - Step 4 - Normal pose. 10-15 times.
11. Both legs together, both hands parallel straight to your face, make a jump with both legs to move on left with waist and both hands to move on right (at the same time in one step) and vice versa. Neck to remain straight. Each side 5-7 times.
Part B : Asanas lying on the stomach
