Preventive Yoga Package

• 01
  
  Finger Flexing
  Stretch both arms straight forward at shoulder level (90° to the body). While inhaling, fully extend the fingers and make a tight fist with the thumb tucked inside. While exhaling, open the fist and stretch the fingers completely. Repeat 20–25 times.
  
• 02
  
  Wrist Rotation
  Keep the fingers and palms fully extended. Breathe normally while rotating both wrists 10–15 times clockwise and then 10–15 times counterclockwise.
  
• 03
  
  Elbow Flexion (Front)
  Stretch both arms straight forward at shoulder level with the palms facing upward. Inhale and bend the elbows, bringing the fingertips to touch the shoulders. Exhale and straighten the arms. Repeat 25 times.
  
• 04
  
  Elbow Flexion (Side)
  Stretch both arms sideways at shoulder level. Inhale and bend the elbows to touch the shoulders. Exhale and straighten the arms. Repeat 25 times.
  
• 05
  
  Shoulder Lift
  Place the fingertips on the shoulders. Inhale and raise both elbows upward toward the sky. Exhale and return them to the shoulders. Repeat several times.
  
• 06
  
  Chest Expansion
  Stretch both arms forward at shoulder level with the palms facing each other. Inhale and move the arms as far back as comfortably possible, opening the chest. Exhale and return to the starting position.
  

• 07
  
  Standing Side Stretch
  Stand upright. Raise the right arm overhead while sliding the left hand down the outside of the left leg. Bend the upper body gently toward the left as far as comfortable. Keep your head lifted and look toward the raised hand. Return to the starting position and repeat on the opposite side. Perform 10 repetitions on each side.
  
• 08
  
  Standing Spinal Twist
  Stand upright with both feet together and the spine straight. Inhale and stretch both arms forward at shoulder level, keeping the palms facing each other and shoulder-width apart. Exhale and slowly rotate the waist and upper body to the right, looking over the right shoulder. Keep both feet firmly on the floor and maintain the distance between the hands. Inhale and return to the center. Repeat on the left side. Perform several rounds.
  
• 09
  
  Standing Forward and Backward Bend
  Stand upright. Bend forward and bring both hands toward the floor near the feet. Slowly return to standing and gently arch backward as far as comfortable. Repeat 10 times.
  

• 10
  
  Chair Pose Warm-up
  Stand with the feet slightly apart. Stretch both arms forward at shoulder level with the palms facing downward. Keeping the elbows straight, exhale and slowly bend the knees as though sitting on an imaginary chair. Keep the arms parallel to the floor and the spine upright. Ideally, the thighs should become parallel to the floor, or lower only as far as comfortable. Hold the position for a few seconds, then inhale and return to standing. Repeat 10 times.
  
• 11
  
  Marching in Place
  March gently in place for about 2 minutes.
  

• 12
  
  Clapping Exercise
  Move the arms forward and backward while clapping rhythmically for about 2 minutes.
  
• 13
  
  Cross Tapping
  Cross the arms to tap the opposite shoulders, then straighten the arms to tap the corresponding thighs. Continue alternately for about 1 minute.
  
• 14
  
  Head, Neck, and Shoulder Tapping
  Using both hands, gently tap the back of the shoulders, neck, head, and face for approximately 1 minute.
  

Practice the following asanas:

• Surya Namaskar (Sun Salutation) – 3 rounds
• Tadasana (Mountain Pose) – 10 repetitions
• Trikonasana (Triangle Pose) – 10 repetitions on each side
• Kati Chakrasana (Standing Spinal Twist) – 10 repetitions on each side
• Vajrasana (Thunderbolt Pose)
• Gomukhasana (Cow Face Pose) – 3 repetitions on each side
• Baddha Konasana (Bound Angle Pose)
• Bhujangasana (Cobra Pose) – 10 repetitions
• Pawanmuktasana (Wind-Relieving Pose) – 10 repetitions
• Sarvangasana (Shoulder Stand)

Practice the following breathing exercises:

• Bhastrika Pranayama – 5 minutes (Inhale slowly and deeply, hold the breath comfortably for a few seconds, then exhale forcefully. Individuals with medical conditions should exhale gently instead of forcefully.)
• Kapalabhati – 2 minutes
• Anulom Vilom (Alternate Nostril Breathing) – 10 minutes
• Bhramari (Humming Bee Breath) – 2 minutes
• Udgith Pranayama (Om Chanting) – 2 minutes