YOGA THERAPY BOOKS BY GURUJI

Preparatory Practices

• Start the training with Shavasana Practice for 3 Minutes.
• Basic movements (ref Yoga Sopan book )
• Preparatory movements (ref Yoga Pravesh book )
• Sun Salutatons with slow speed (ref Yoga Pravesh book )

Useful Practices

Preparatory Movements type 1 to 10 with slow speed. Sun Salutations 12 rounds in 8 minutes

Asanas: Bhujangasana (1 minute) – Shalabhasana (15 Secs) – Dhunurasana (30 sec) Ardhamatsyendrasana (2 minutes on each side) - Pasc himottasana (1 minute) Akarna Dhanurasana (1 minute on wach side) - Ushtrasana (2 min) Trikonasana (1 minute on each side) – Veerasana (1 minute on each side) Shav asana (when needed)

Cleansing Practices: Agnisar 100 strokes total in 3 to 4 rounds

• Uddiyana Bandha 5 rounds (each round 30 seconds)
• Jalaneti (Once a week)
• Laghoo Shankhaprakashlana (once a week )

Pranayama: Anulom Vilom Deep Breathing 15 minutes
Ujjayi Pranayama without kumbhak for 10 minuits
Right Nostrill Purak followed by Bhramari Rechak ( 21 rounds)

Optional Practices:

Asanas: Vipareetkarni, Vakrasana, Uttanpadasana, Pa wavanmuktasana, Ardhpaschimottanasana, Sulabh Ushtrasana. Marjarasa na - Garudasana, Patangasana.

Pranayama: Bothnostrill breathing, Bhramari Pranaya ma without kumbhak, Bhastrika pranayama without Kumbhak

Cleansing Practices: Neti – Dand Dhouti – Vastra Dh outi – Nauli (all types)

Walking for 60 minutes

Contraindications: Shirshasana (Head stand) & its v ariations. Any Pranayama with Kumbhak.

Food Habits

Suitable - Normal food with less fats & carbohydrat es but with high fibers. Best food is fruits & vegetables

Avoid: Nonveg food, Oily & Spicy food, refined food s, Fast Food, Preserved Food. Salts.

Daily Practice Program: