Essential

(C. Jardin) #1

45


Daily exercise plan


The ideal morning exercise/relaxation routine includes:


  • Sun Salute (4-6 rounds) 5 - 10 minutes

  • Short walk or run (1-2 mile) 15 - 30 minutes

  • Yoga Asanas 10 - 20 minutes

  • Pranayama & Meditation 20 - 30 minutes


When time is limited you can vary this routine. Here is an example to get you started.


  • Yoga exercises 6 minutes Monday

  • Sun Salute (3 rounds) 3 minutes

  • Pranayama 5 minutes

  • Meditation 20 minutes

  • Yoga exercises 6 minutes Tuesday

  • Short walk or run (2 mile) 30 minutes

  • Sun Salute (2 rounds) 2 minutes

  • Pranayama 2 minutes

  • Meditation 20 minutes

  • Sun Salute (4 rounds) 4 minutes Wednesday

  • Yoga Asanas 15 minutes

  • Pranayama 5 minutes

  • Meditation 20 minutes

  • Yoga exercises 6 minutes Thursday

  • Sun Salute (6 rounds) 6 minutes

  • Pranayama 2 minutes

  • Meditation 20 minutes

  • Yoga exercises 6 minutes Friday

  • Short walk or run (1 mile) 15 minutes

  • Sun Salute (3 rounds) 3 minutes

  • Pranayama 5 minutes

  • Meditation 20 minutes

  • Sun Salute (4 rounds) 4 minutes Saturday

  • Yoga Asanas 15 minutes

  • Pranayama 5 minutes

  • Meditation 20 minutes

  • Yoga exercises 6 minutes Sunday

  • Sun Salute (2 rounds) 2 minutes

  • Pranayama 2 minutes

  • Meditation 20 minutes


Weight bearing exercise, tai chi and chi Kung can also be incorporated if these interest you.
Free download pdf