Asana chart

Yoga

for

PREPARATORY PRACTICE Basic Movements (yoga sopan book) Preparatory Movements (yoga pravesh book) Sun Salutatons with Slow Speed (yoga pravesh book)

USEFUL

PRACTICES

Preparatory Movements type 1 to 10 with fast speed Sun Salutations 32 rounds in 8 minutes Asana Uttanpad Chakrasana (3 rounds)

Akarna Dhanurasana (1 minute on wach side)

Sarwangasana (3 minutes)

Ushtrasana (2 minutes)

Halasana (1minute)

Udarsanchalan (3 rounds)

Matsyasana (1 minute)

Trikonasana (1 minute on each side)

Ardhamatsyendrasana (2 minutes on each side)

Veerasana (1 minute on each side)

Paschimottasana (1 minute)

Shavasana (when needed)

Cleasing Practices Agnisar 100 strokes total in 3 to 4 rounds Uddiyan Bandh 5 rounds ( each round 30 seconds) Kapalbhati 5 rounds (120 strokes per round) Vaman Dhouti (once a week ) Laghoo Shankhaprakashlana (once a week) Full shankhaprakshalana (once a year) Pranayama Suryabhedan Pranayama with Kumbhak for 10 minutes Bhastrika Pranayama with Kumbhak for 10 minutes

OPTIONAL

PRACTISES

Asana Bhujangasana

Ardhpaschimottanasana

Dhanurasana

Sulabh Ushtrasana

Vipritakarni

Garudasana

Vakrasana

Parivart Trikonasana

Uttanpadasana

Patangasana

Pawavanmuktasana Pranayama Anulom Viloma with or without Kumbhak, Right Nostrill Breathing

Cleasing Practices Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes

CONTRAINDICATONS Shirshasana (Head stand) & Its Variations

FOOD HABITS Suitable Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes ) & Vegetables. Avoid Nonveg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

SPECIAL

FOOD PROGRAMME FANEER

This is a specially designed food programme for reduction of weight. This includes the diet for three days as follows; First Day - Only Fruits and Raw Vegitables (no other food to be taken) Second day - Only Water with Lemon Juice & Salt Third day - Only Juices & Soupes (liquid diet only)

DAIL Y PRACTICE PROGRAMS No. Asana / Yoga Technique

Duration in Minutes 5

1

Omkar Chanting

2

Prepeparatory movements 1 to 10 (5 repetitions)

8

3

Sun salutations - 32 repetitions

8

4

Shavasana

2

5

Dharasana (bow pose in prone position)

2

6

Sarwangasana (shoulder stand)

3

7

Halasana (plough pose)

1

8

Matsyasana (fish pose)

1

9

Shavasana (corpse pose)

2

10 Uttanpad chakrasana 3 rounds

3

11 Ushtrasana (camel pose)

1

12 Ardha Matsyendrasana (spinal twist) both sides

5

13 Paschimottanasana (forward bend)

2

14 Akarna Dhanurasana Type 1 or Akarna Dhanurasana Type 2

3

15 Udar sanchalana type 2 (abdominal movements)

3

16 Trikonasana (triangle pose) 1 min X 2 sides

3

17 Veerasana (warrior pose) 1 min X 2 sides

3

18 Garudasana 1 min X 2 sides

2

19 Shavasana (corpse pose)

2

20 Agnisar (100 rounds)

4

21 Uddiyan Bandha (abdominal lock) 5 rounds

3


5

23 Kapalbhati (forceful exhalations) 120 X 5

2

24 Bhasrika - Right Nostril Breathing + Surya Bhedan (bellows breath)

10

25 Prayer

7 Total Time

90

Additional Practices Yoga

Nidra (once a day)

Vaman Dhouti & Laghoo Shankh Prakshalana

once aweek

Full Shankh Prakshalana

Yoga

once a

for

Depression

&

PREPARATORY PRACTICE Basic Movements (yoga sopan book) Preparatory Movements (yoga pravesh book) Sun Salutatons with slow speed (yoga pravesh book)

USEFUL

PRACTICES

Preparatory Movements type 1 to 10 with slow speed Sun Salutations 12 rounds in 8 minutes Asana Bhujangasana (1 minute)


Shalabhasana (15 Secs)

Ushtrasana (2 min)

Dhunurasana (30 sec)

Trikonasana (1 minute on each side)



Paschimottasana (1 minute)


Cleansing Practices Agnisar 100 strokes total in 3 to 4 rounds Uddiyan Bandh 5 rounds (each round 30 seconds) Jalneti (Once a week) - Laghoo Shankhaprakashlana (once a week) Pranayama Anulom Vilom Deep Breathing 15 minutes Ujjayi Pranayama without kumbhak for 10 minutes Right Nostrill Purak followed by Bhramari Rechak (21 rounds)

Anxiety

OPTIONAL

PRACTISES

Asana Vipritakarani

Ardhpaschimottanasana

Vakrasana

Sulabh Ushtrasana

Uttanpadasana

Marjarasana - Garudasana

Pawavanmuktasana

Patangasana

Pranayama Bothnostrill Breathing, Bhramari Pranayama without Kumbhak Bhastrika Pranayama without Kumbhak Cleasing Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes

Practices

CONTRAINDICATONS Shirshasana (Head stand) & its variations. Any Pranayama with Kumbhak.

FOOD HABITS Suitable Normal food with less fats & carbohydrates but with high fibres. Best food is fruits & vegetables . Avoid Nonveg food, Oily & Spicy food, refined foods, Fast Food, Preserved Food. Salts.



1

Sun Salutation 12 + 2

2


2

3

Bhujangasana (cobrea pose - straight hand + bent hand)

2

4

Shalabhasana (locust pose)

1

5

Dhanurasana (bow pose) 3 rounds

5

6

Makarasana

2

7

Sarwangasana (shoulder stand)

3

8

Halasana (plough pose)

2

9

Matsyasana

1

10 Shavasana

2

11 Ardha Matsyendrasana (half spinal twist)

5

12 Paschimottanasana

1

13 Akarna Dhanurasana Type 1, Akarna Dhanurasana Type 2

2

14 Ushtrasana

1

15 Shavasana

2

16 Trikonasana (Triangle) from both sides

3

17 Veerasana

3

18 Shavasana

2

19 Agnisar (stimulating fire technique)

3

20 Uddiyan Bandha (abdominal lock)

3

21 Kapalabhati 5 rounds of 1 min, each

5


2

23 Anulom Vilom Deep breathing OR Right nostrill purak & Bhramari Rechak

10

24 Ujjayi Breathing

10

25 Prayer

7 Total Time

Omkar Chanting

90 30

Jala Neti ( once a week ) Laghoo Shankh Prakashalana (once a week) Yoga

Nidra for Stress relief (Every day 1 time)

30

Listen Omkar chanting throughout the night

Yoga

for

PREPARATORY PRACTICE Basic Movements & Gurukul

USEFUL

Yogic

Kriya.

PRACTICES

Asaas Tadagasana

Ardha Chakrasana 1, Ardha Chakrasana 2

Shavasana and slow practice of all basic movements Vajrasana series from Yoga Sopan book

Anantasana 1, Anantasana 2

Pavanmuktasana

Preparatory Movements with slow speed

Cleansing Practices Agnisar 100 strokes total in 3 to 4 rounds Uddiyan Bandh 5 rounds (each round 30 seconds) Kapalbhati 5 rounds (120 strokes per round) Vaman Dhouti (once a week ) Laghoo Shankhaprakashlana (once a week )


Pranayama Anulom Vilom Deep Breathing (15 minutes) Purak with Right Nostrill followed by Bhramari Rechak (21rounds) Suryabhedan Pranayama with Kumbhak for 10 minuits Bhastrika Pranayama with Kumbhak for 10 minuits

OPTIONAL

PRACTISES

Asana Vakrasana

Ushtrasana

Uttanpadasana

Marjarasana - Sankatasana

Sulabh Ushtrasana Pranayama Right Nostrill

Breathing,

Bhramari

Pranayama

without

Cleasing Neti.

Practices

CONTRAINDICATONS Suryanamaskar, Sarwangasana, Halasana, Shirshasana (head stand) & Iits Variations. Left Nostrill Breathing. Sheetali & Sitakari Pranayama..

FOOD HABITS Suitable Normal Food with Less Fats, Protines & Carbohydrates but with high Fibres. Best food is Fruits & Vegetables. Avoid Nonveg Food, Spicy Food, Refined Foods, Fast Food, Preserved Food.


Kumbhak.


1

Shavasana (Corpse pose)

2

Hasta Sanchalana Type 1, 2, 3 (hands movements)

7

3

Pada sanchalana type 1, 2, 3 (leg movements)

7

4

Janu sanchalana type 1, 2, 3 (knee movements)

7

5


2

6

Vajrasana

1

7

Skandha sanchalana type 1, 2 (shoulder movement)

4

8

Kantha sanchalana type 1, 2 (neck movements)

4

9

Datta Mudra

2


2

11 Vajrasana Chain of Asanas

12


2

13 Deep breathing in Tadagasana (pond pose)

5

14 Swastikasana (auspicious pose)

1

15 Sheetali (Inhalation) + Bhramari (exhalation)

9

16 Inhale (right nostril) + Bhramari (exhalation) 21 times

10

17 Fast Breathing Type 1 to 6

5

18 Prayer

7 Total Time

90

Vaman Dhouti (once a week) Laghoo Shankh Prakashalana (once a week) Yoga

Nidra (once a day)

30

Omkar Chanting

30

Yoga

for

PREPARATORY PRACTICE Basic Movements (yoga sopan book) Preparatory Movements (yoga pravesh book) Sun Salutatons with Slow Speed (yoga pravesh book)

USEFUL

PRACTICES

Preparatory Movements type 1 to 10 with Fast Speed Sun Salutations 32 rounds in 8 minutes Asana Uttanpad Chakrasana (3 rounds)


Dhanurasana 3 rounds (1 minute each)

Udarsanchalan (3 rounds)

Ashwini Mudra in Sarwangasana (3 minutes)

Hansasana or Mayurasana (3 rounds each)

Halasana (1 minute)

Privart Trikonasana (1 minute on each side)

Matsyasana (30 seconds)




Paschimottasana (1 minute) Cleasing Practices Agnisar 100 strokes total in 3 to 4 rounds Uddiyan Bandh 5 rounds ( each round 30 seconds)

Kapalbhati 5 rounds (120 strokes per round) Nouli (all types) Vaman Dhouti (once a week) Full shankhaprakshalana (once a year) followed by Laghoo Shankhaprakashlana for 40 days Pranayama Suryabhedan Pranayama with Kumbhak for 10 minutes Bhastrika Pranayama with Kumbhak for 10 minutes

OPTIONAL

PRACTISES

Asana Bhujangasana

Uttanpadasana

Noukasana

Pawanmuktasana

Vipritakarani

Ardhapaschimottanasana

Vakrasana

Pranayama Anulom

Ushtrasana

Viloma

with

or

without

Kumbhak,

Right

Nostrill

Cleasing Neti - Dand Dhouti - Vastra Dhouti Walking for 60 minutes

Breathing Practices

CONTRAINDICATONS No Contraindication

FOOD HABITS Suitable Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes ) & Vegetables. Avoid Sugar, Sugar cane, Nonveg food, Milk & Milk Products, Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

SPECIAL

FOOD PROGRAMME FANEER

This is a specially designed food programme for reduction of weight. This includes the diet for three days as follows; First Day - Only Fruits and Raw Vegitables (no other food to be taken) Second day - Only Water with Lemon Juice & Salt (no other food to be taken) Third day - Only Juices & Soupes (liquid diet only)


Duration in

Minutes 1 Omkar Chanting

5

2 Sun Salutation 32 rounds

8


2

4 Uttan Chakrasana 3 rounds

3

5 Dhanurasana (bow pose) 3 rounds

3

6 Makarasana

2

7 Ashwini Mudra in Sarwangasana (horse gesture)

3

8 Halasana

2

9 Matsyasana

1

10 Shavasana

2

11 Ardha Matsyendrasana (spinal twist) both sides

5

12 Paschimottanasana (Half), Paschimottanasana (Full)

2

13 Akarna Dhanurasana (Type 1), Akarna Dhanurasana (Type 2)

3

14 Udar Sanchalana 3 rounds

2

15 Shavasana

2

16 Hansasana (swanp pose) / Mayurasana (picock)

3

17 Parivarta Trikonasana (twisted triangle) from both sides

3

18 Veerasana from both sides

3

19 Shavasana

2

20 Agnisar (stimulating fire technique) 100 strokes

5

21 Uddiyan Bandha (abdominal lock) 5 rounds

5


2

23 Kapalbhati (forceful exhalations) 5 rounds

5

24 Bhasrika (bellow¶s breath)

10

25 Prayer

7 Total Time

90

Meditation on Pancreas during the practice of all Asanas Yoga

Nidra (once a day)

Laghu Shankha Prakshalana (once a week) Shankha prakshalana (complete) + 40 Days of Laghu shankha prakshalana (once a year)

Yoga for Spine Problems (Lower Back Ache, Cervical / Lumber Spondilolysis) PREPARATORY Basic Movements (yoga sopan book)

PRACTICE

USEFUL

Asana Tadagasana, Vajrasana series from for about 10 days

PRACTICES

Yoga

Sopan book, Pavanmuktasana, Ardha Chakrasana, Anantasana,

Bhujangasana

Tiryak Tadasana

Shalabhasana

Katichakrasana

Dhunurasana

Trikonasana

Ardhamatsyendrasana

Veerasana

Tadasana


Cleansing Practices Uddiyan Bandh 3 Rounds (each round 30 seconds) Jalaneti (once a week) Pranayama Anulom Vilom Deep Breathing (15 minutes) Sheetali Purak followed by Bhramari Rechak (21 rounds)

OPTIONAL PRACTISES Asana Vakrasana, Uttanpadasana, Sulabh Ushtrasana, Ushtrasana, Marjarasana - Sankatasana Pranayama Right Nostrill Breathing, Bhramari Pranayama without Kumbhak Cleasing Practices Neti

CONTRAINDICATONS Asana All Forward Bending Asanas Sarwangasana, Halasana, Shirshasana (Head stand) & its variations Fast Breathing, Left nostrill Breathing, Bhastrika Pranayama, Any Pranayama with Kumbhak. Vaman Dhouti, Shankha Prakshalana (Laghoo / Purna)

FOOD HABITS Suitable Normal Food with Less Fats & Carbohydrates but with High Fibres. Best Food is Fruits & Vegetables, Less Protin Diet. Avoid Nonveg Food, Milk & Milk Products ( Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food, Salts.

DAIL Y PRACTICE PROGRAMS

No. Asana / Yoga Technique


1


2

Basic Movements all Types (with very slow movements)

3

Shavasana

4

Vajrasana Series from

5

Shavasana

3

6

Bhujangasana

1

7

Dhanurasana (bow pose)

1

8

Shalabhasana (locust pose)

1

9

Makarasana

2

10 Pavanmuktasana

2

11 Ardhachakrasana 1, Ardhachakrasana 2

1

12 Anantasana 1, Anantasana 2

1

13 Ardhamatsyendrasana

2


3

15 Tadasana, Tiryak Tadasana

2

16 Katichakrasana

1

17 Trikonasana

1

18 Veerasana

1


2

20 Shavasana

2

15 5

Yoga

Sopan Book

15

21 Anulom Vilom, Deep Breathing

10

22 Sheetali Purek & Bhramari Rechak

10

23 Ujjayi Breathing without Kumbhak

10

24 Prayer

7 Total Time

Omkar Chanting

90 30

Jala Neti (once a week) Yoga

Nidra for Stress Relief (once a day)

30

Listen Omkar Chanting Throughout the Night

Sun Salutation ( Surya Namaskar)

It is considered as the best exercise for human body. Surya Namaskar consists of important Yogasanas and Pranayama. The Pranayama and thus its advantages are skillfully incorporated in Surya Namaskar. The Mantras (Bija Mantras), which are chanted before practicing are also very useful. In all this Surya Namaskar is an appreciated exercise among people of all ages from kids to old age people.

Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight. It is often recommended for obesity. In all one Namaskar includes 10 different positions, they are Position 1 Inhale and maintain the position as shown in figure in standing position with hands joined together near chest, feet together and toes touching each other. Breathing

INHALE

Position 2 Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees. Breathing

EXHALE Do's While exhaling bend forward in the waist Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle Legs straight Try to touch the forehead to the knees Relax the neck Don'ts Do not bend the knees Do not keep the neck tense

Position 3 Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.

Breathing

INHALE Do's Take the left leg backwards and touch the knee to the floor, keeping the toes erect.

The knee of the right leg will be bent. The knee of the left leg should touch the ground. Drop the waist/ hips towards the floor. Gaze is upwards, both arms are straight. Don'ts Do not bend the neck forward. Do not bend the elbows.

Position 4 Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line. Breathing

HOLD Do's Take the right leg back and place it beside the left leg, keeping the toes erect. Keep the body in one straight line - plank position. Keep the arms straight. Gaze forward. Don'ts Do not bend the arms. Do not look towards the floor. Do not drop the hips/waist towards the floor. Do not stick the buttocks into the air. Do not bend the knees.

Position 5 Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called ' Ashtanga' position. Breathing

EXHALE Do's Bring the body towards the floor placing the 8 parts on the floor: Toes, knees, chest, palms, and forehead. Keep the hands close to the body, next to the shoulders. Keep the elbows pointed to the sky and close in to the body.

Don'ts Do not touch the thighs, hips, waist or abdomen to the floor. Do not touch the chin to the floor. Do not let the elbows fall away from the body.

Position 6 Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards.

Breathing

INHALE Do's Push the upper body upwards so that the arms are straight. Keep the fingers pointed forwards, palms on the ground, thumbs at 90 degree angle. Open the chest, pull the shoulders downwards. Drop the head and neck backwards and gaze upwards towards the sky. Keep the heels, legs and knees together. Keep the toes erect. Don'ts Do not let the legs or heels be apart. Do not bend the elbows. Do not hunch the shoulders towards the ears.

Position 7 Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.

Breathing

HOLD Do's Push the body upward so the buttocks and waist are raised into the air, leaving the body in an Inverted µV¶ position. Take the head and chin towards the chest. Try to touch the heels to the floor. Don'ts

Do not bend the legs in the knees. Do not bend the arms.

Position 8 Hold the breath as in position 7, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground.

Breathing

HOLD Do's Take the right leg forward and place it between the hands. The knee of the right leg will be bent. The knee of the left leg should touch the ground. Drop the waist/ hips towards the floor. Gaze is upwards, both arms are straight. Don'ts Do not bend the neck forward. Do not bend the elbows.

Position 9 Exhale and bring the left leg forwards as in the position 2 and place it in between both the arms. Breathing

EXHALE Do's Take the left leg forward and place it beside the right. Palms touching the ground, fingers pointing forward, thumbs at 90 degree angle. Legs straight. Try to touch the forehead to the knees. Relax the neck. Don'ts Do not bend the knees. Do not keep the neck tense..

Position 10 Inhaling start getting up and attain the position as in position 1. Breathing

INHALE

Asana chart

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