Rao Yoga and Meditation
| 1 |  |
Sarvangasana Candle Pose or Shoulderstand 6 minutes |
| 2 |  |
Matsyasana Fish pose 2 minutes |
| 3 |  |
Halasana Plough pose 4 minutes |
| 4 |  |
Bhujangasana Cobra pose 3 x |
| 5 |  |
Shalabhasana Locust pose 3 x |
| 6 |  |
Dhanurasana Bow pose 3 x |
| 7 |  |
Ardha-matsyendrasana Right-Left twist 1 minute each side |
| 8 |  |
Paschimottasana Forward bend 1 minute |
| 9 |  |
Supta-vajrasana Pelvic pose 1 minute |
| 10 |  |
Yoga-mudra Bending forward in Lotus pose 1 minute |
| 11 |  |
Uddiyana Stomach excercise (if possible) 3 x |
| 12 |  |
Kaphalabhath Quick expulsions 3 x 50 |
| 13 |  |
Ujjayi Deep breathing 10 rounds |
| 14 |  |
Shavasana Complete relaxation 5 minutes |
