[in lucru..]

1. Surya Namaskar
2. Asanas
   1. shakti bandas (series)
   2. ardha padma paschimottanasana
   3. shashank bhujangasana
   4. bhujangasana
   5. dhanurasana
   6. dwi pada kandharasana
   7. chakrasana
   8. vyaghrasana
   9. sarvangasana
   10. halasana
   11. ardha padma halasana
   12. ushtrasana
   13. ardha matsyendrasana
   14. vatayanasana
   15. siddha yoni asana
   16. [..] vajrasana (series), shashankasana, marjari-asana
   17. [..] pawanmuktasana 1 si 2, supta vajrasana [..] (dinamic) pada hastasana, bhujangasana, shalabhasana, paschimotanasana, sarvangasana, drutha halasana, matsyasana, gomukasana, dwi pada kandrasana
3. Pranayama
   1. anulom vilom (nadi shodhana) x 5
      1. internal kumbhaka + moola bandha + jalandhara bandha
      2. external kumbhaka + uddiyana bandha
   2. bhastrika x 5
      1. + internal kumbhaka + moola bandha + jalandhara bandha
      2. external kumbhaka + uddiyana bandha
   3. surya bheda x 10 (chiar si la apus de 10 ori)
   4. [..] ujjayi
4. Mudra and bandha
   1. vipareeta karani
   2. pashinee
   3. sahajoli + moola bandha x 30
   4. maha mudra x 3+
   5. maha bheda mudra x 3+
5. Shatkarma
   1. neti
   2. kunjal
   3. shankhaprakshalana (inainte de a incepe un astfel de program)
   4. langhoo shankaprakshalana (o data pe saptamana)
6. Yoga Nidra
7. Amaroli – [..]
8. Regim – [..]
9. Post – o data pe saptamana sau sarirea unei mese o data la cateva zile pentru reducerea infectilor.