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    Yoga For 50 Women : Age Group 50-65 Years

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    jmobando1
    This document outlines a 45-minute yoga routine for women aged 50-65. It includes 1 minute of prayer, 8 minutes of cleansing practices like nasal cleansing, 8 minutes of neck and shoulder movements, 14 minutes of yoga poses in standing, sitting, prone, and supine positions, 7 minutes of pranayama techniques like alternate nostril breathing, and 5 minutes of meditation. The routine is designed to provide micro circulation practices and poses to benefit women in this age group.

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    Yoga For 50 Women : Age Group 50-65 Years

    Uploaded by

    jmobando1
    117 views1 page
    This document outlines a 45-minute yoga routine for women aged 50-65. It includes 1 minute of prayer, 8 minutes of cleansing practices like nasal cleansing, 8 minutes of neck and shoulder movements, 14 minutes of yoga poses in standing, sitting, prone, and supine positions, 7 minutes of pranayama techniques like alternate nostril breathing, and 5 minutes of meditation. The routine is designed to provide micro circulation practices and poses to benefit women in this age group.

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    7179d8100-c389-49bb-9f94-ceed884743ba

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    This document outlines a 45-minute yoga routine for women aged 50-65. It includes 1 minute of prayer, 8 minutes of cleansing practices like nasal cleansing, 8 minutes of neck and shoulder movements, 14 minutes of yoga poses in standing, sitting, prone, and supine positions, 7 minutes of pranayama techniques like alternate nostril breathing, and 5 minutes of meditation. The routine is designed to provide micro circulation practices and poses to benefit women in this age group.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    117 views1 page

    Yoga For 50 Women : Age Group 50-65 Years

    Uploaded by

    jmobando1
    This document outlines a 45-minute yoga routine for women aged 50-65. It includes 1 minute of prayer, 8 minutes of cleansing practices like nasal cleansing, 8 minutes of neck and shoulder movements, 14 minutes of yoga poses in standing, sitting, prone, and supine positions, 7 minutes of pranayama techniques like alternate nostril breathing, and 5 minutes of meditation. The routine is designed to provide micro circulation practices and poses to benefit women in this age group.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Yoga for 50+Women (Age group 50- 65 years)

    S. NO. YOGA PRACTICES ROUNDS DURATION


    1. PRAYER 01 Minutes
    2. KRIYAS
    - Kunjal
    08 Mintues
    - JalaNeti
    - Kapalbhati (30 Strokes) 3 times
    3. YOGIC SUKSHMA VYAYAMA: (Micro Circulation Practices)
    Neck Movements:
    - Forward and Backward bending 03 Rounds
    - Right and Left bending 03 Rounds
    - Right and Left Twisting 03 Rounds
    Shoulder Movements 03 Rounds
    08 Minutes
    - Shoulder Stretch 03 Rounds
    - Shoulder Rotation (Forward & Backward ) 03 Rounds
    Trunk Twisting 03 Rounds
    Ankle movement 03 Rounds
    - Ankle stretch 03 Rounds
    - Ankle rotation 03 Rounds
    4. YOGASANAS
    STANDING POSTURES

    - Tadasana
    - Hasttotanasana
    - ArdhaKaticakrasana
    - Padahastasana
    SITTNG POSTURES

    - Dandasana
    - Bhadrasana
    - Ardha-Ustrasana
    - Shashakasana
    - Vakrasana 14 Minutes
    PRONE POSTURES

    - Bhujangasana
    - ArdhaShalbhasana
    - Makrasana
    SUPINE POSTURES

    - UttithaEkapadasana
    - Ardha- Halasana
    - Markatasana
    - EkpadaPawanmuktasana
    - SaralMatsyasana
    - Shavasana
    5. PRANAYAMA:
    - Sectional Breathing 07 Minutes
    - NadiSodhana Pranayama 5 Rounds
    - Sital/Sheetkari Pranayama 5 Rounds
    - Bhramari Pranayama 5 Rounds
    6. DHYANA 05 Minutes
    7. SHANTI PATHA 02 Minute
    TOTAL TIME 45 Minutes

    Note: Yogic practices should be performed according to their own capacity.

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