All the above figures are in Sets. And 1 Set = 2 Rounds. There are twelve poses in the Sun Salutation series, and one set consists of performing two rounds. During the second round, practitioners move the opposite leg from the one involved in movement during the first round.

The above Training Chart is formulated in such a manner that the participant reaches the target number of postures any day during the week and continues to progress every week.

Do your practices in a clean and well-ventilated space, if possible keep a separate room for your practices.

Wear loose comfortable clothing according to the weather.

Avoid wearing leather belts and excessive jewelry as it restricts the proper flow of energy.

The best time to do yoga is early in the morning on an empty stomach. However if you are practicing in the evening, give a gap of two hours after a light meal and four hours after a heavy meal.

It is advised not to drink water at least half an hour before the practice; however if you feel really thirsty during your practice, you can sip some water in between, therefore keep a small water bottle with you. It is advised to practice the postures on a Yoga mat as it gives better grip and balance. It is necessary to do warm-ups for 5 to 10 minutes before practicing the postures and relax for 5 to 10 minutes after a session of 45 minutes to one hour.

  • * (1) Slow Pace = 2 or 3 seconds per posture = 24 seconds to 36 seconds per round (12 postures).
  • * (2) Fast Pace = 1 or 1.5 seconds per posture = 12 seconds to 18 seconds per round (12 postures).
  • * (3) For every 12 sets that you perform, keep the first 3 sets at a slow pace and the remaining 9 at a fast pace.

For specific health conditions, please consult your doctor before starting and following the Training Chart given above.

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