Basic outline:1) Prayer before beginning exercises2) Sun exercises or warm ups (calisthenics,cardio)3) Relaxation (two to three minutes: longer if required)4) Headstand5) Shoulderstand6) Fish pose (to be followed by a brief period ofrelaxation)7) Forward bending exercises8) Backward bending exercises9) Twisting exercises10) Balancing exercises11) Leg and foot exercises (sitting)12) Exercises in standing position13) Complete relaxation for ten to fifteen minutes(end of physical exercises)14) Abdominal exercises15) Breathing exercises16) Meditation

ZEN WARM-UP (calisthenics) [30 mins][with breath,slow reps,full range of motion,no rest between sets]Crunches-(25x3)x3Side crunches-(15x3)x2Reverse crunches-(15x3) [bhujangasan reps]Leg raises-15x3V-sit ups-25x3Broad pushups-(25x3) OR Heart pushups-(25x3)Bodyweight squats-(25x3)Hopping-double leg-(40x2)Hopping alternate legs-(30x2)Heel raises-(25x3)

CARDIO 30 mins (steady long run; walk last 5 mins) Spot joggingSkippingLeg raised frontLeg raised backLeg front Head high kicksSide to side

HATH YOGASirshasan (headsiand). Plates32. 33. 34, 35, 36. five minutes; s 32 33 34

35 36 Sarvangasan (shoulderstand).Plates 42. 43, ten minutes; 42 43

Matsy\asan (fish pose). Plates 45.46. 47, 48. two times each;

HIP AND LEG EXERCISESSethu Bandhasan (bridge pose), Kama Pcedasan (ear-kneepose) Plate 44, one to two minutes, Plate 53, one-half to one minute

Anjanvyasan (split pose), Plate 100. ten to thirty seconds

FORWARD BENDING EXERCISESHalasan (plough pose), Variations1, 2, 3: Plates 50. 51,52, three times each, and

Paschimothan Asana i hcadkneepose). Variations 1, 2, 3,4: Plates 55. 56, 57, 58, three limes each Janu Sirasan (head-knee pose). Variations I. 2, 3. 4, 5: Plates 61,62. 63, 64, 65, three times each;

Bibhakta Paschimottanasan Kurmasan (tortoise pose), Plate 59 ;3 timesEkpada and DwipadaYoganidrasan Ekpada and Dwipada Sirasan

BACKWARD BENDING EXERCISES Bhujangasan (cobra pose).Plates 76, 77, 78;

Salahhasan (locust pose). Plates 79, 80, 81,82, 83

Dhanurasan (bow pose).Plates 84, 85, 86, 87;

SuptaVa'irasaa (kneeling pose). VariationI* Plate 88

Poonta Supra Vajrasan (diamondpose in full kneeling position). Variation 3: Plate 89,Plate 90. ten seconds, and Baghrasan and Vrischikasan Chakrasan (wheel pose), Plate* 95, 96, 97,98, 99. ten to thirty seconds

TWISTING EXERCISESA rdha Matscndra\an (spinaltwist). Variations 1, 2: Plates 101, 102. 103. twice on each side

Poorna Matsvndrisan i full spinal twist). Variation 3: Plate 104. two times

BALANCING EXERCISESMayoorasan