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  Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)  

Yoga for Menstrual Problems

 

PREPARATORY PRACTICE

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

 

USEFUL PRACTICES

Sun Salutations 12 rounds in 12 minutes
   

Asana

 
Dhanurasana (3 rounds)
Paschimottasana (1 minute)
Shalabhasana (1 minute)
Akarna Dhanurasana (1 minute on wach side)
Ardha Chakrasan (2 minutes)
Marjarasana (2 minutes)
Purna Chakrasana (1 minute)
Ushtrasana (1 minute)
Uttanpad Chakrasana (3 rounds)
Udarsanchalan (3 rounds)
Sarwangasana (3 minutes)
Sankatasana (1 minute)
Ashwani Mudra (2 minutes)
Garudasana (2 minutes)
Halasana (1 minute)
Parivart Trikonasana (1 minute on each side)
Matsyasana (1minute)
Veerasana (1 minute on each side)
Ardhamatsyendrasana (2 minutes on each side)
Shavasana (when needed)

 

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)
Full shankhaprakshalana (once a year)
Laghoo Shankhaprakashlana (once a week)

 

Pranayama

  Nadishodhan Pranayama with Kumbhak for 10 minutes
Bhramari Pranayama without kumbhak for 10 minutes

 

OPTIONAL PRACTICES

Asana

  Bhujangasana Pawavanmuktasana
Vipritkarani Ardhpaschimottanasana
Vakrasana Sulabh Ushtrasana
Uttanpadasana Patangasana

 

Pranayama

Anulom Viloma without Kumbhak, Right Nostrill Breathing

 

Cleansing Practices

Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types)

 

CONTRAINDICATIONS

No Contraindication

 

FOOD HABITS

Suitable

Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana) & Vegetables.

 

Avoid

Non-veg Food, 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 Vegetables (no other food to be taken)
Second day - Only Water with Lemon Juice & Salt
Third day - Only Juices & Soups (liquid diet only)

 

DAILY PRACTICE PROGRAMS

No.
Asana / Yoga Technique
Duration in Minutes
1
Sun Salutation 12 + 2
10
2
Shavasana (corpse pose)
2
3
Dhanurasana (bow pose) 3 rounds
3
4
Shalabhasana (locust pose)
1
5
Chakrasana (wheel pose) Half + Full
3
6
Shavasana
2
7
Sarwangasana (shoulder stand)
3
8
Ashwini Mudra (horse gesture)
2
9
Marjarasana (cat pose)
2
10
Ushtrasana (camel pose)
1
11
Ardha Matsyendrasana (half spinal twist) both sides
4
12
Udar Sanchalana type I & II (abdominal movement)
4
13
Shavasana (corpse pose)
2
14
Sankatasana (difficult pose)
1
15
Garudasana (eagle pose)
1
16
Veerasana (warrior pose) from both sides
2
17
Parivarta Trikonasana (twisted triangle) from both sides
2
18
Shavasana (corpse pose)
2
19
Agnisar (stimulating fire technique) 100 strokes
3
20
Uddiyan Bandha (abdominal lock) 5 rounds
3
21
Shavasana (corpse pose)
2
22
Kapalbhati (forceful exhalations) 5 rounds
5
23
Nadi Shodhan Pranayama (alternate nostril)
10
24
Bhramari (humming bee breath)
10
25
Prayer
7
   
 
Total Time
90