Yoga for Arthritis

PREPARATORY PRACTICE

Basic Movements & Gurukul Yogic Kriya.

USEFUL PRACTICES

Asanas
	Tadagasana Ardha Chakrasana 1, Ardha Chakrasana 2 Shavasana and slow practice of all basic movements Anantasana 1, Anantasana 2 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 PRACTICES

Asana

		Vakrasana		Ushtrasana
		Uttanpadasana		Marjarasana - Sankatasana
		Sulabh Ushtrasana

Pranayama

Right Nostrill Breathing, Bhramari Pranayama without Kumbhak.

Cleasing Practices

Neti

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.

 

DAILY PRACTICE PROGRAMS

No.	Asana / Yoga Technique	Duration in Minutes
1	Shavasana (Corpse pose)	2
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	Shavasana (corpse pose)	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
10	Shavasana (corpse pose)	2
11	Vajrasana Chain of Asanas	12
12	Shavasana (corpse pose)	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