0. Standing relaxation position
1. Swing
2. Sun salutation breathing
3. Breathing salutation
4. Wind relieving posture
5. The plough
6. Leg lifts
7. Ankle on thigh
8. Cat
9. Knee to head
10. Dynamic locust
.11. Dynamic half bridge
12. Dynamic torsion
13. Dynamic prayer position
14. Dynamic rabbit – (only with the guidance of an instructor)
15. Dynamic half fish
16. Balancing on one leg
17. Sitting on the ankles
18. Camel
19. Sideward bend
20. Backward and forward bend
21. Cow’s head posture
22. Cobra
23. Cobra with turning
24. Eye exercises
A) Palming:
B) Rolling the eyes:
C) Nasal gazing:
25. Candle gazing
26. Hanging from a bar
27. Shoulder stand
28. Lion pose
29. Half shoulder stand
A) legs
B) the reproductive organs
C) the abdomen
D) the upper part of the body
30. Rotating the ankles
31. Head rotations
32. Wheel
34. The tree posture
35. The Nataraj posture
36. Ankle-knee pose
37. Prayer position
38. Abdominal contractions
39. Upward stretch
40. The bow
41. Torsion
42. Forward stretch
43. Salutation to the earth (dynamic)
44. Salutation to the earth (static)
45. Salutation to the sun
46. Stomping
47. The fish
48. The snake
49. The spinal twist
50. Abdominal lifts
51. Nauli
52. Full bridge
53. Peacock pose
54. Standing torsion or triangle pose
55. Yoga mudra