Name *

First Name

Last Name

I did the following practices today *

This form serves as your reminder, as well as provides essential feedback to the teacher. Please tick all boxes that apply on any given day. Practices in CAPS are the recommended minimum. Going through this checklist after your practice is also a way to better memorise the routine for next time.

MORNING MANTRAS AND RESOLVES

Morning stretches in bed

Pada Chakrasana (leg rotations)

Pada Sanchalana (cycling)

Goolpha Chakra (ankle rotations)

Janu Chakra (knee rotations)

Shroni Chakra (hip rotations)

Namaskarasana (squatting salutation pose)

Skandha Chakra (shoulder rotations)

TADASANA (palm tree pose)

TRIKONASANA (triangle pose) or TIRYAK TADASANA (swaying palm tree)

KATI CHAKRASANA (waist rotating pose)

SURYA NAMASKARA - 6 rounds

KANDHARASANA (shoulder pose)

SHAVASANA (as relaxation after practices)

Full yogic breath or Viloma Pranayama (staged breath)

Swana pranayama (panting breath)

NADI SHODHANA (alternate nostril breathing)

BHRAMARI PRANAYAMA (bumblebee breath)

YOGA NIDRA

(or long shavasana as a substitute)

REVIEW OF THE DAY (meditation right before sleep)

Manah Prasad - Meditation on Happiness

Antar Mouna (Inner silence) - when time permits