For Beginners
- Datta Mudra (movement of neck):
- Shavasana (corpse pose)
- Swastikasana(auspicious pose)
- Tadagasana (pond pose)
- Vajrasana (thunderbolt pose)
- Uttanpadasan (both legs)
- Uttanpadasan (one legs)
- Shalabhasan (half)
- Makarasana (crocodile pose)
- Parvatasana (mountain pose)
- Vrikshasana (tree pose)
- Preparatory Movements 1 – 12
- Kantha Sanchalan (movement of neck)
- Skandha Sanchalan Types 1, 2(movement of shoulders)
- Hasta Sanchalan Types 1, 2, 3(movement of arms)
Pada Sanchalan Types 1, 2, 3(movement of legs)
Janu Sanchalan Types 1, 2, 3(movement of knees)
- Sukha Pranayam (deep breathing)
- Janu Hastasana (hand to knee pose)
- Sulabha Pawanmuktasana Ek Pad(easy gas release pose 1 leg)