Professional Documents
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PREPARATORY PRACTICE
USEFUL PRACTICES
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
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.
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)
PREPARATORY PRACTICE
Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)
Sun Salutatons with slow speed (yoga pravesh book)
USEFUL PRACTICES
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)
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 Practices
Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes
CONTRAINDICATONS
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.
PREPARATORY PRACTICE
USEFUL PRACTICES
Asaas
Tadagasana Ardha Chakrasana 1, Ardha Chakrasana 2
Shavasana and slow practice of all basic Anantasana 1, Anantasana 2
movements
Vajrasana series from Yoga Sopan book Shavasana (when needed)
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 Kumbhak.
Cleasing Practices
Neti.
CONTRAINDICATONS
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.
DAILY PRACTICE PROGRAMS
PREPARATORY PRACTICE
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)
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) Veerasana (1 minute on each side)
Ardhamatsyendrasana (2 minutes on each side) Shavasana (when needed)
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 Ushtrasana
Pranayama
Anulom Viloma with or without Kumbhak, Right Nostrill Breathing
Cleasing Practices
Neti - Dand Dhouti - Vastra Dhouti Walking for 60 minutes
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.
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)
Yoga for Spine Problems (Lower Back Ache, Cervical / Lumber Spondilolysis)
PREPARATORY PRACTICE
USEFUL PRACTICES
Asana
Tadagasana, Vajrasana series from Yoga Sopan book, Pavanmuktasana, Ardha Chakrasana, Anantasana,
for about 10 days
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.
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.
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.
Breathing
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
EXHALE 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.
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
‘V’ 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