Time Constraints
It is always best to do yoga practice in the morning on an empty stomach. However, it may not be possible for everyone due to late night work schedule, climatic conditions, difficulty in getting up from the bed etc. Swami Sivananda emphasizes the importance of daily yoga practice. A typical practice session lasts about 60-90 minutes and this can be shortened if needed. Given below are suggestions for the practice if you run short on time.
Session Duration: 15 minutes
- Abdominal breathing - 2 minutes
- Sun Salutations - 10 minutes
- Final Relaxation - 3 minutes
Session Duration: 30 minutes
- Initial Relaxation - 2 minutes
- Kapalabhati 2 rounds - 3 minutes
- Alternate Nostril Breathing 4 rounds - 3 minutes
- Sun Salutations - 10 minutes
- Headstand, Dolphin - 3 minutes
- Shoulderstand - 1 minute
- Plough - ½ minute
- Fish - ½ minute
- Seated Forward Bend - 1 minute
- Cobra - 1 minute
- Half Spinal Twist - 1 minute
- Triangle - 1 minute
- Final Relaxation - 3 minutes
Yoga @Work
- Abdominal Breathing - 2 minutes
- Alternate Nostril Breathing 4 rounds - 2 minutes
- Forward Bend (Seated, Standing) - 2 minutes
- Half Spinal Twist on chair - 1 minute
- Gomukasana - 1 minute
- Tree Pose - 1 minute
- Triangle - 1 minute