Yog sadhana came from God Shiv Shankar 

Yoga cover all kind of poses like supine yog poses, prone yog poses, standing poses, sitting poses, pranayam, meditation etc.

Benifits of yoga:-

*Strength, flexibility, increase range of motion, tone of smooth muscle, increase blood flow (faster recovery), muscle strength.

*Hath yog/patanjali yog:-

*Standing poses:-

Tadasan, padhastasana, ardhakatichakrasana, vrikshasana, natarajasana, hastuttanasana

*Supine (back) poses:-

Shawasana, pawanmuktasana, Ekpaduttanasana, uttanpadasana, setubandhasana

*Prone (on stomach) poses:-

Makrasana, bhujangasana, sarpasana, shalbhasana

*Sitting asanas:-

Vajrasana, mandukasana, gomukhasana, vajrasana, sukhasana, bhadrasana

Practical aspects:-

1)Breathing normal

2) awareness to our body

3)time- minimum hold each pose 15 seconds

4) frequency - 3sets

5) alignment not final pose- do it properly each pose

6)best time for yoga is 4AM to 6AM empty stomach after taking meal 3 hours

*Sukshma vyam:-

1)neck movement - up, down, left, right, flexible each,

2)hand clinching- 5 times 

3) wrists joint rotation

4) shoulder rotation 5 times

5)toe bending

6) ankle bending

7) ankle rotation

8)knee cap tightening

9)hip joint rotation

10)cat and camel breathing