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)

Useful Practices

Sun Salutations 12 rounds in 12 minutes

Asanas: Dhanurasana (3 rounds) – Shalabhasana (1 mi nute) – Ardha Chakrasan (2 minutes) – Purna Chakrasana (1 minute) - Uttanpad C hakrasana 3 rounds – Sarwangasana (3 minutes) – Ashwani Mudra (2 minutes ) –Halasana (1 minute) - Matsyasana (1minute) - Ardhamatsyendrasana (2 minut es on each side), Paschimottasana ( 1 minute) – Akarna Dhanurasana (1 minute on each side) Marjarasana (2 minutes) – Ushtrasana (1 minute) - U darsanchalan (3 rounds) – Sankatasana (1 minute) – Garudasana (2 minutes) – P arivart Trikonasana (1 minute on each side) – Veerasana (1 minute 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 )
• Laghoo Shankhaprakashlana (once a week)
• Full shankhaprakshalana (Once a Year)

Pranayama

• Nadishodhan Pranayama with kumbhak for 10 minutes
• Bharamari Pranayama without kumbhak for 10 minutes.

Meditation on Swadhistan Chakra with mantra Yoga Nidra specially designed for Menstrual Problems.

Optional Practices

Asanas: Bhujangasana, Vipareetkarni, Vakrasana, Utt anpadasana, Pawavanmuktasana, Ardhpaschimottanasana, Sulabh Ush trasana. Patangasana.

Pranayama: Anulom Viloma without kumbhak, Right nos trill breathing Cleansing Practices: Neti – Dand Dhouti – Vastra Dh outi – Nauli (all types)

Contraindications: None.

Food Habits:

Suitable : Normal food with less fats & carbohydrate s but with high fibres. Best food is fruits (except banana) & vegetables

Avoid: Nonveg food, Rice, Oily & Spicy food, refine d foods, Fast Food, Preserved Food.

Special Food Program - FANEER

This is a specially designed food program for bette r digestion. 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 & soup (liquid diet only)

(This is to be repeated once in 15 days)

Daily Practice Program: