1. health and fitness
2. exercise

YOGA SEQUENCE LIST
(FOR 5 TO 14 YEAR STUDENTS)
“Getting up early in the morning watching the Sun rising & interacting with the mother nature is
energizing…marvellous experience.” Shiv Ram
Meaning of Yoga:- The word “Yoga” comes from the Sanskrit root “Yuj” which mean “to join”.
Yoga is a practical aid, not a religion. Yoga is an ancient art based on a harmonizing system of development
for the body, mind and spirit. The continued practice of yoga will lead you to a sense of peace and well being
and also a feeling of being at one with their environment. The practice of yoga makes the body strong and
flexible. It also improves the functioning of the system of our body. Yoga brings about emotional stability and
clarity of mind. In the practice of yoga the ultimate aim is one of self-development and self-realization.
Types of Yoga:- There are many types of yoga and it is most important to choose a form that is appropriate for
each individual‟s level of fitness, goals and medical conditions, etc. The main types are as under1. Asans
2. Kriyas
3. Pranayams
Asanas:1. Sitting Asanas
2. Standing Asanas 3. Lying Asanas
4. Mix Asanas (Suryanamaskar)
Kriyas:1. Jalneeti
2. Surtraneeti
3. Baman Dhouti
4. Tratak
5. Seetli
6. Bastrika
Pranayamas:1. Om Chanting
2. Bhramari
3. Kapalbhati
4. Anulom Bilom
5. Agnisaar
6. Nouli
7. Ujjai
We practiced a mixture of Asanas, Kriyas and Pranayama suggested by experts for the students of age group 5
yrs to 14 yrs during the Yoga Camp.
These are most useful for student‟s good health, self development and self-realization.
These activities of yoga in sequence are:1. Om Chanting
2. Bhastrika
3. Sukshma activity (Butterfly)
4. Shoulder activity (Sakandchalan)
5. Gomukhasana
6. Garoodasana
7. Tadasana
8. Sarwangasana
9. Chakraasana
10. Halaasana
11. Paschimottanasana
12. Vajraasana
13. Matasyaasana
14. Suptabajraasana (Yogamudra Vajrasana)
15. Sheershasana
16. Situps
17. Pushups
18. Suryanamakara
19. Bhramri with Padmasana
20. Anulom Vilom
21. Kapalbhaati
22. Shavasana
This is the proper sequence list for the students of age group 5-14 years. Here we are going to introduce about
the above mentioned Asanas as with their benefits.
1. Om Chanting:Sit in Padmasana where left leg is on right thigh and right leg on the left thigh. Back curvature should be
straight and eyes should remain close.
Chant „Om‟ after taking long breath and produce rhythmic sound. Try to chant „Om‟ as long as possible in
a single breath. The repetition should be for atleast 3 times with the same process.
Benefits:It gives rhythmic control, coolness, calmness, positive energy, spiritual power, concentration, heat
throughout the whole day.
2. Bhastrika:The posture should remain same as „Om Chanting‟. Attain silence while taking
2 long breaths in and out for atleast 2 to 3 minutes.
Benefits:It also gives same benefits as „Om Chanting‟, but for the improvement of
concentration, attention and focus at a single object for long time, it is the most
important.
3. Sukshma activities (Butterfly):Take sitting position. Try to bring both feet together with back posture straight. Try to
move both legs up and down slowly, breathing smoothly. Do it for atleast 2 to 3
minutes.
Benefits:It is very beneficial for those suffering from knock knees, bow legs, pelvic hip joints
problem. It also improves running and jumping ability.
4. Shoulder activity (Sakandchalan)
Remain in sitting position while keeping both hand‟s fingers on both shoulders and try to rotate the
shoulders atleast 10 times up to down and then down to up respectively. Try to make both elbows meet.
Benefits:It is very beneficial for those suffering from ball & socket joint problems as in the smooth movements of
sternum and rib cage. It is also very beneficial in keeping us away from the lungs cancer.
5. Gomukhasana:Place the heel of the left leg under the left part of the anus. Bring the right leg
in such a way that the right knee will be above the left knee and the right sole
along the side of the left thigh in close contact. Sit erect. Now, make a fingerlock of the two index-fingers at the back .Take the left hand to the back, raise
the left index-finger upwards. Bring the right index-finger downwards and
catch hold of the left index-finger firmly. Make a finger-lock now. If it slips,
try again, and keep the lock for two minutes. Breathe slowly. When you make
the finger-lock, do not turn the body; do not bend the heel and chest. Keep the trunk straight. Change the
hands and legs alternately.
Benefits:It keeps the face bright and stretches several parts of the body simultaneously including ankles and thighs,
hips, chest, neck, arms and hands.
6. Garoodasana:Stand up straight. Place the right leg straight on the ground. Raise up your left leg and take it
round the right leg. The left thigh should cross the right thigh. Just as the creeper encircles or
winds round a tree, so also the left leg should wind around the right leg. Keep hands (arms)
also likewise, one alternately.
Benefits:The nerves and bones of the legs and hands are strengthened. The hands and legs are
lengthened. A man may grow tall by the practice of this Asana. The bones of the vertebral
column get developed and strengthened.
7. Tadasana:Stand on both feet toes, stretching both hands upwards, while breathing in slowly. Come
downwards while breathing out smoothly.
Benefits:It is very useful in improving the height and flexibility of body. It also improves the
balance, control and concentration of whole body.
8. Sarwangasana:Lie on the back flat. Slowly raise the legs. Lift the trunk, hips and legs vertically. Support
the back with two hands, one on each side. Rest the elbows on the ground. Press the chin
against the chest and form a chin-lock firmly. Allow the back, shoulder portion and neck
to touch the ground closely. Do not allow the body to shake or move to and fro. Keep the
legs straight. When the Asana is over, bring the legs down very, very slowly with
elegance and not with any jerks. Do the Asana very gracefully. In this Asana the whole
weight of the body is thrown on the shoulders. You stand on the shoulders with the help
and support of the elbows.
Benefits:It maintain the blood pressure and bring brightness to face of individuals, it is also improves the eyes sight
and removes the spinal weakness problems.
9. Chakraasana:Stand up. Raise the hands above in the air. Slowly bend towards the back making a
curve of the body. When the hands come to your hip-level at the backside, slowly bend
your legs at the knee. This will help you to bend further and to touch the ground with
your hands. Do not be in a hurry. Do it slowly by adjusting balance.
Benefits:- This asana strengthens the back muscles, leg muscles, tones adrenals, removes fatness of
abdomen. It also strengthens hand power. This pose is extremely beneficial for those people who sit long
hours in front of the desk or computer as they usually lunch over the desk all day long.
10. Halaasana:Lie flat on your back. Keep the hands at the sides on the ground with the palm
facing the ground. Join both your legs. Lift them up very slowly. Do not bend the
legs. Do not raise the hands. Do not bend the trunk. Make an obtuse angle. Then
slowly lower the legs. Fold them over the body until the toes touch the ground. Keep
the knees straight and close together. The legs and thighs must be in one straight
line. Press the chin against the chest. Breathe slowly through the nose only and not
through the mouth.
Benefits:This Asana tones the spinal nerves, the muscles of the back, the vertebral bones and the sympathetic
nervous system that runs along the vertebral column on both sides. A man who practices Halaasana can
never become lazy.
11. Paschimottanasana:Sit on the ground and stretch the legs stiff like a stick. Catch the toes with the thumb,
index and middle fingers. While catching, you will have to bend the trunk
forwards. Exhale and slowly bend without jerks till your forehead touches your
knees. You can keep the face between the knees also. When you bend down draw the
belly back. This facilitates the bending forwards. Bend slowly. When you bend down,
bend the head between the hands. Retain it on a level with them. Retain the breath till you take the forehead
back to its original position, till you sit straight again. Then breathe.
Benefits:-
This posture enables much easier rotation inwards or outward of the legs, flexing or extending the knees.
12. Vajraasana:Keep the soles of the feet on both sides of the anus i.e., place the thighs on the
legs one over the other and the soles on the buttocks. The calves must touch the
thighs. The part from the toe to the knee should touch the ground. The whole
burden of the body is put on the knees and ankles. Put both the hands straight on
the knees. Keep the knees quite close. Sit like this, keeping the trunk, neck and
head in one straight line.
Benefits:Dyspeptics will derive much benefit. The nerves and muscles of the legs and thighs are strengthened.
Problems in the knees, legs, toes and thighs disappear. The stomach works vigorously.
13. Matasyaasana:Sit in Padmasana by keeping the right foot over the left thigh and the left
foot over the right thigh. Then lie flat on the back. Rest the head on the
crossed forearms. When you have finished the Asana, slowly release the
head with the help of the hands and get up. Then unlock the foot-lock.
Benefits:Matsyaasana is the destroyer of many diseases. It removes constipation. It brings down the accumulated
fecal matter to the rectum. It is useful in asthma, chronic bronchitis, etc., on account of the deep breathing.
14. Suptabajraasana (Yogamudravajsasan):In sitting position, bend your left and right leg and bring the feet to the buttock.
Shift the weight forward on to the toes. Bring your knees to the ground, toes
together and sit between your heels. Take both hands behind your back, interlocking
the thumbs. Bend your upper limbs while releasing the breath and try to touch
forehead on the surface. Be in this position for atleast 10 seconds.
Benefits:- It applies pressure to the intestines, liver, spleen and other internal organs increasing the blood
circulation to those area and therefore improving their function. It helps to eliminate the anger, cool the
brain and relax the back. It also tones the pelvic muscles, uterus and intestines, etc.
15. Sheershasana:Sit on the two knees. Make a finger-lock by interweaving the fingers. Place it on the
ground up to the elbow. Now, keep the top of your head on this finger-lock or between
the two hands. Slowly raise the legs till they become vertical. Then slowly bring the
legs down. Do it slowly. Do not be anxious. Be calm. Be cool. Perform this Asana
very, very slowly and avoid jerks. While standing on the head, breathe slowly through
the nose and never through the mouth.
Benefits:- This is a powerful blood-purifier and nervine tonic. All diseases of the eye,
nose, head, throat, stomach, genito-urinary system, liver, spleen, lungs, renal colic,
deafness, gonorrhoea, diabetes, piles, asthma, syphilis, etc., are cured. It augments the
digestive fire, Jatharagni. Wrinkles and grayness will disappear.
16. Sit-ups:Stand on the toe while taking both hands forward in front of the chest and the palm of the hands will be
towards the surface. Back posture should be straight. At the start, take in long breath and try to bend knees
slowly and then try to expel out the breath. Come up slowly while breathing in. Repeat it atleast 10-15
times.
Benefits:- This asana tones and strengthens the hamstrings, quadriceps, gluteal muscles. It also increases
strength and stability of legs.
17. Pushups:It is a common exercise. It is performed in a prone position by raising and lowering the body using the
arms. This movement is also called floor dip. It is a basic exercise commonly used in military physical
training.
Benefits:- It tones and strengthens the triceps, pectoral muscles and anterior deltoids. It is beneficial in
increasing the capacity to resist the upcoming force to a great extent.
18. Suryanamakara:Suryanamaskara is combined process of Yoga Asanas and Pranayam .There
are twelve spinal positions each stretching various ligaments and giving
different movements to the vertebral column. The vertebral column is bent
forward and backward alternately with deep inhalation and exhalation of
breath and a little of retention of breath in some cases.
Position No. 1: Face the sun, fold the hands, keep the palms together touching
the middle of the chest with both thumbs, keep legs together and stand erect.
Position No. 2: Slowly inhale and raise the arms overhead. Bend backward.
Position No. 3: Slowly exhale and bend forward till the palms are kept flat in line with the feet. Touch the
knees with your head keeping the legs straight without bending. In the beginning there may be slight bend
at the knees to effect this, but after some days' practice, the legs could be kept straight.
Position No. 4: After slow and deep inhalation, move the right leg from the body in a long backward step.
Keep the hands and the left foot firmly on the ground without moving, raise the head, and look forward.
The left knee should be between the hands.
Position No. 5: Retain the breath. Move the left leg and keep the left foot along with the right foot, thus
making the body a straight line. The entire weight of the body should rest on the hands and toes.
Position No. 6: Exhale, slowly lower the body and let eight limbs of the body-two toes, two knees, two
hands, chest and forehead-alone touch the floor. The abdominal region is to be kept slightly raised.
Position No. 7: With inhalation, slowly raise your head and bend the spine backward as much as possible.
Position No. 8: Exhale, slowly lower your head and raise the body, the toes and hands resting on the floor.
Position No. 9: Inhale and bring the left foot along the level of the hands. The right foot and knee should
touch the ground. Look forward (Same as Position No. 4).
Position No. 10: Exhale, bring the right leg also forward and come back to Position No. 3.
Position No. 11: Inhale and raise the hands overhead and bend backward as in Position No. 2.
Position No. 12: Slowly bring your hands as in Position No. 1. Simultaneously exhale and relax in
Tadasana.
This is one Namaskara.
19. Bhramri with Padmasana:Make Padmasana with deep breathing practice in which the body can be relaxed and
spine is erect. Then start inhaling through both nostrils and start creating sound while
you exhale. This can be practiced for about 5 minutes. Once the exhalation sound is
mastered, one can start trying to create similar sound while inhaling. The sound should
be deep, steady and smooth.
Benefits:- The practice of Bhramari breathing calms the mind, reduces the stress,
anxiety, depression, anger and keeps the blood pressure normal. This also helps to reduce the throat
ailments and may have positive effect on the endocrine glands. So, this Pranayam is very effective for
relaxation of body and mind.
20. Anulom Vilom:It is an alternative breathing technique. Close your eyes, breathe in from left nostril
closing right nostril with thumb, and breathe out from right nostril closing left
nostril with ring finger and middle finger. Then breathe from right nostril and repeat
the same process.
Benefits:It is very helpful in all headaches, depression, eye, hair, ear problems, high blood pressure, heart diseases,
concentration, attention etc. Do it every day for healthy life style.
21. Kapalbphaati:This Pranayam is a type of breathing exercise and it is done in a sitting Padmasana
posture. “Kapal” means forehead and “bhati” means shining. It brings glow on the
face. It is the breathing technique useful for mind detoxification and purification.
Take in a deep breath and exhale quickly and suddenly, making a puffing sound
while you do it. Keep in mind, that abdomen should inflate when you inhale and
deflate when you exhale. Do this for atleast 3-5 minutes daily, but keep in mind that there should be
progression in strokes in a single breath day by day.
Benefits:It improves the lungs capacity i.e, vital capacity and tidal volume, improves blood circulation and clears
the respiratory passages, minimizing risks of infections and allergies. It also reduces the risk of developing
hernias. The diaphragm gets plenty of exercise and become more stronger and flexible. It also improves
concentration and heightened senses.
22. Shavasana:Lie flat on your back. Keep the hands on the ground by the sides. Stretch
the legs straight. Keep the heels close. Let the toes remain separated.
Close the eyes. Breathe slowly. Relax all muscles, nerves, organs, etc.
Start the relaxation process from the toes. Then proceed to the calfmuscles, muscles of the back, chest, arm, forearm and hands, neck, face, etc. See that the abdominal
organs, heart, chest, brain are also relaxed. Relax the plexus of nerves also. Now repeat "Om, Om, Om."
Think of Atman. Think of Rama. Meditate gently with Suddha Bhava, feeling of purity. Do not sleep.
Continue the meditation for 15 minutes. You will enjoy perfect peace, ease, comfort and relaxation.
Benefits:Shavasana combines pose and meditation. It gives rest not only to the body but also to the mind and soul. It
gives relief, comfort and ease. It is Shavasana that promptly and efficiently ensures complete relaxation and
perfect ease.