A complete Yogic routine inspired by Swami Sivananda and traditional Yogic teachings.
ॐ सह नाववतु ।
सह नौ भुनक्तु ।
सह वीर्यं करवावहै ।
तेजस्वि नावधीतमस्तु मा विद्विषावहै ।
ॐ शान्तिः शान्तिः शान्तिः ॥
Prepare body and mind before practice
All 20 asanas, in practice order — tap watch video to follow along
Yoga involves stretching, breath control and balance. Its important to prepare adequately for Yoga sequence. Light food in the previous evening, bowel emptying in morning and warm up before asanas are necessary. Witness the joy of Yoga at roof-top, under the Sun at dawn in a age-diverse group.
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The foundation pose. Improves posture, balance and full-body alignment while grounding the mind.
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The tree pose. Sharpens focus and balance while strengthening the legs and core.
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Twelve poses performed with deep breathing that infuse life into the body and mind, keeping you fresh through the day.
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The corpse pose. Provides deep relaxation, relieves stress and restores mental balance.
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The wind-releasing pose. Eases trapped gas, improves digestion and loosens the hips and knees.
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The shoulder stand. Improves circulation, strengthens the shoulders and core, and lifts overall vitality.
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The fish pose. Opens the chest, improves posture and supports healthy respiration.
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The plough pose. Improves spinal flexibility, strengthens the back and shoulders and stimulates the abdominal organs.
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The seated forward bend. Stretches the spine and hamstrings, and aids digestion and relaxation.
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The headstand. Activates the whole body and enhances focus, circulation and energy.
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The rabbit pose. Relaxes the nervous system, stretches the spine and calms the mind.
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The cobra pose. Strengthens the spine, opens the chest and improves flexibility.
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The bow pose. Improves spinal flexibility and strengthens the back and shoulders.
▶ Watch VideoThe wheel pose. Builds strength, flexibility and balance across the whole body.
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The half spinal twist. Improves spinal mobility and gently massages the internal organs.
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The camel pose. Opens the chest and stretches the entire front body.
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The lion pose. Releases facial and jaw tension and stimulates the throat.
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The peacock pose. Strengthens the arms and wrists and stimulates digestion.
▶ Watch VideoBreathing practices that calm the mind, balance the nervous system and build vital energy.
▶ Watch VideoWatch every pose from this Sivananda-inspired sequence in one place
Prefer to watch the entire 20-pose Yoga Asana Protocol without switching between videos? Life Quality (Sutra Health) has compiled step-by-step recordings of Surya Namaskar, Shavasana, Sarvangasana, Matsyasana, Halasana, Paschimottanasana, Shirshasana and every other asana in this routine into a single, easy-to-follow video archive — ideal for daily home practice alongside our chronic disease reversal program in Faridabad.
▶ Watch All 20 Asanas – Full Video Archive