Neck
- Neck flexion & extension
- Side bending
- Neck rotation
Shoulders & Arms
- Shoulder shrugs
- Shoulder rotations (forward & backward)
- Arm swings (cross & open)
- Wrist rotations & finger opening
Trunk & Lower Body
- Waist rotation
- Hip rotation
- Knee rotation
- Ankle rotation
- Marching on spot
Upper Body
- Wall push-ups
- Shoulder blade squeeze
- Resistance band rows
Core & Spine
- Pelvic tilt
- Bridging
- Partial curl-ups
- Cat–Camel exercise
Lower Body
- Straight leg raise
- Quadriceps setting
- Hamstring stretch
- Calf raises
- Sit-to-stand (chair squat)
🧘♂️ Asanas
- Tadasana (Posture & balance)
- Vajrasana (Digestion & knees)
- Bhujangasana (Spine & lungs)
- Setu Bandhasana (Back & thyroid)
- Paschimottanasana (Hamstrings & calm mind)
- Balasana (Relaxation)
🌬️ Pranayama
- Anulom Vilom
- Bhramari
- Deep diaphragmatic breathing
🧠 Relaxation
- Short meditation (5 minutes)
- Shavasana
🔹Cool-Down & Stretching
- Hamstring stretch
- Calf stretch
- Shoulder & arm stretch
- Lower back stretch
- Shavasana
⏱️ Suggested Daily Schedule
- Warm-up (Loosening): 10–15 min
- Physiotherapy: 20–25 min
- Yoga Therapy: 20–25 min
- Cool-down: 5–10 min
Total: ~60 minutes
Kerala Yoga Academy requests support to digitise traditional training into high-quality online video programs, expanding access and preserving authentic knowledge.