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Basic Movements (yoga sopan book)


Preparatory Movements (yoga pravesh book)


Sun Salutatons with Slow Speed (yoga pravesh book)

x x 

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)


Sarwangasana (3 minutes) Ushtrasana (2 minutes)


Halasana (1minute) Udarsanchalan (3 rounds)


Matsyasana (1 minute) Trikonasana (1 minute on each side)


Ardhamatsyendrasana (2 minutes on each side) Veerasana (1 minute on each side)


Paschimottasana (1 minute) Shavasana (when needed)

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

   

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

 

Shirshasana (Head stand) & Its Variations

 

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)

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! !



! 
" Omkar Chanting #
$ Prepeparatory movements 1 to 10 (5 repetitions) %
& Sun salutations - 32 repetitions %
' Shavasana $
# Dharasana (bow pose in prone position) $
( Sarwangasana (shoulder stand) &
) Halasana (plough pose) "
% Matsyasana (fish pose) "
* Shavasana (corpse pose) $
"+ Uttanpad chakrasana 3 rounds &
"" Ushtrasana (camel pose) "
"$ Ardha Matsyendrasana (spinal twist) both sides #
"& Paschimottanasana (forward bend) $
"' Akarna Dhanurasana Type 1 or Akarna Dhanurasana Type 2 &
"# Udar sanchalana type 2 (abdominal movements) &
"( Trikonasana (triangle pose) 1 min X 2 sides &
") Veerasana (warrior pose) 1 min X 2 sides &
"% Garudasana 1 min X 2 sides $
"* Shavasana (corpse pose) $
$+ Agnisar (100 rounds) '
$" Uddiyan Bandha (abdominal lock) 5 rounds &
$$ Shavasana (corpse pose) #
$& Kapalbhati (forceful exhalations) 120 X 5 $
$' Bhasrika - Right Nostril Breathing + Surya Bhedan (bellows breath) "+
$# Prayer )

 ,
- *+

..

, 

coga Nidra (once a day)
Vaman Dhouti & Laghoo Shankh Prakshalana once aweek
Full Shankh Prakshalana once a

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 0 1
 

 c 
Basic Movements (yoga sopan book)

Preparatory Movements (yoga pravesh book)


Sun Salutatons with slow speed (yoga pravesh book)

x x 

Preparatory Movements type 1 to 10 with slow speed


Sun Salutations 12 rounds in 8 minutes


Asana

Bhujangasana (1 minute) Akarna Dhanurasana (1 minute on wach side)


Shalabhasana (15 Secs) Ushtrasana (2 min)


Dhunurasana (30 sec) Trikonasana (1 minute on each side)


Ardhamatsyendrasana (2 minutes on each side) Veerasana (1 minute on each side)


Paschimottasana (1 minute) Shavasana (when needed)



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)


   

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



Shirshasana (Head stand) & its variations.


Any Pranayama with Kumbhak.

 

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.

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! !



! 
" Sun Salutation 12 + 2 "+
$ Shavasana (corpse pose) $
& Bhujangasana (cobrea pose - straight hand + bent hand) $
' Shalabhasana (locust pose) "
# Dhanurasana (bow pose) 3 rounds #
( Makarasana $
) Sarwangasana (shoulder stand) &
% Halasana (plough pose) $
* Matsyasana "
"+ Shavasana $
"" Ardha Matsyendrasana (half spinal twist) #
"$ Paschimottanasana "
"& Akarna Dhanurasana Type 1, Akarna Dhanurasana Type 2 $
"' Ushtrasana "
"# Shavasana $
"( Trikonasana (Triangle) from both sides &
") Veerasana &
"% Shavasana $
"* Agnisar (stimulating fire technique) &
$+ Uddiyan Bandha (abdominal lock) &
$" Kapalabhati 5 rounds of 1 min, each #
$$ Shavasana (corpse pose) $
$& Anulom Vilom Deep breathing OR Right nostrill purak & Bhramari Rechak "+
$' Ujjayi Breathing "+
$# Prayer )

 ,
- *+

Omkar Chanting &+
Jala Neti ( once a week )
Laghoo Shankh Prakashalana (once a week)
coga Nidra for Stress relief (Every day 1 time) &+
Listen Omkar chanting throughout the night

c     



 c 

Basic Movements & Gurukul cogic Kriya.

x x 

Asaas

Tadagasana Ardha Chakrasana 1, Ardha Chakrasana 2


Shavasana and slow practice of all basic Anantasana 1, Anantasana 2


movements

Vajrasana series from coga 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

   

Asana
Vakrasana

Ushtrasana

Uttanpadasana
Marjarasana - Sankatasana
Sulabh Ushtrasana



Pranayama
Right Nostrill Breathing, Bhramari Pranayama without Kumbhak.

Cleasing Practices
Neti.



Suryanamaskar, Sarwangasana, Halasana, Shirshasana (head stand) & Iits Variations.


Left Nostrill Breathing.


Sheetali & Sitakari Pranayama..

 

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.

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! !



! 
" Shavasana (Corpse pose) $
$ Hasta Sanchalana Type 1, 2, 3 (hands movements) )
& Pada sanchalana type 1, 2, 3 (leg movements) )
' Janu sanchalana type 1, 2, 3 (knee movements) )
# Shavasana (corpse pose) $
( Vajrasana "
) Skandha sanchalana type 1, 2 (shoulder movement) '
% Kantha sanchalana type 1, 2 (neck movements) '
* Datta Mudra $
"+ Shavasana (corpse pose) $
"" Vajrasana Chain of Asanas "$
"$ Shavasana (corpse pose) $
"& Deep breathing in Tadagasana (pond pose) #
"' Swastikasana (auspicious pose) "
"# Sheetali (Inhalation) + Bhramari (exhalation) *
"( Inhale (right nostril) + Bhramari (exhalation) 21 times "+
") Fast Breathing Type 1 to 6 #
"% Prayer )

 ,
- *+

Vaman Dhouti (once a week)
Laghoo Shankh Prakashalana (once a week)
coga Nidra (once a day) &+
Omkar Chanting &+

c    
  

 c 

Basic Movements (yoga sopan book)


Preparatory Movements (yoga pravesh book)


Sun Salutatons with Slow Speed (yoga pravesh book)

x x 

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

   

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

 

No Contraindication

 

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)

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   c 
! !



! 
" Omkar Chanting #
$ Sun Salutation 32 rounds %
& Shavasana (corpse pose) $
' Uttan Chakrasana 3 rounds &
# Dhanurasana (bow pose) 3 rounds &
( Makarasana $
) Ashwini Mudra in Sarwangasana (horse gesture) &
% Halasana $
* Matsyasana "
"+ Shavasana $
"" Ardha Matsyendrasana (spinal twist) both sides #
"$ Paschimottanasana (Half), Paschimottanasana (Full) $
"& Akarna Dhanurasana (Type 1), Akarna Dhanurasana (Type 2) &
"' Udar Sanchalana 3 rounds $
"# Shavasana $
"( Hansasana (swanp pose) / Mayurasana (picock) &
") Parivarta Trikonasana (twisted triangle) from both sides &
"% Veerasana from both sides &
"* Shavasana $
$+ Agnisar (stimulating fire technique) 100 strokes #
$" Uddiyan Bandha (abdominal lock) 5 rounds #
$$ Shavasana (corpse pose) $
$& Kapalbhati (forceful exhalations) 5 rounds #
$' Bhasrika (bellow¶s breath) "+
$# Prayer )

 ,
- *+

Meditation on Pancreas during the practice of all Asanas
coga Nidra (once a day)
Laghu Shankha Prakshalana (once a week)
Shankha prakshalana (complete) + 40 Days of Laghu shankha prakshalana
(once a year)

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  ,-  2 3 4 5 6
,  !- / .
, ,
7

 c 

Basic Movements (yoga sopan book)
x x  

Asana
Tadagasana, Vajrasana series from coga Sopan book, Pavanmuktasana, Ardha Chakrasana, Anantasana,
for about 10 days

Bhujangasana Tiryak Tadasana


Shalabhasana Katichakrasana

Dhunurasana Trikonasana

Ardhamatsyendrasana Veerasana

Tadasana Shavasana (when needed)

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)

   

Asana
Vakrasana, Uttanpadasana, Sulabh Ushtrasana, Ushtrasana, Marjarasana - Sankatasana

Pranayama
Right Nostrill Breathing, Bhramari Pranayama without Kumbhak

Cleasing Practices
Neti

 

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)

 

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.

c  


   c 
! !



! 
" Shavasana (corpse pose) #
$ Basic Movements all Types (with very slow movements) "#
& Shavasana #
' Vajrasana Series from coga Sopan Book "#
# Shavasana &
( Bhujangasana "
) Dhanurasana (bow pose) "
% Shalabhasana (locust pose) "
* Makarasana $
"+ Pavanmuktasana $
"" Ardhachakrasana 1, Ardhachakrasana 2 "
"$ Anantasana 1, Anantasana 2 "
"& Ardhamatsyendrasana $
"' Shavasana (corpse pose) &
"# Tadasana, Tiryak Tadasana $
"( Katichakrasana "
") Trikonasana "
"% Veerasana "
"* Shavasana (corpse pose) $
$+ Shavasana $
$" Anulom Vilom, Deep Breathing "+
$$ Sheetali Purek & Bhramari Rechak "+
$& Ujjayi Breathing without Kumbhak "+
$' Prayer )

 ,
- *+

Omkar Chanting 30
Jala Neti (once a week)
coga Nidra for Stress Relief (once a day) 30
Listen Omkar Chanting Throughout the Night

! ,! 
2 ! - 47 
It is considered as the best exercise for human body. Surya Namaskar consists of important cogasanas 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.

In all one Namaskar includes 10 different positions, they are -



"
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.

 


INHALE



$
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.

 


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






&
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.

 


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.



'
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.

 


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.





#
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 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.

 


EXHALE

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.





(
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.

 


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.






)
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.

 


HOLD

Do's
Push the body upward so the buttocks and waist are raised into the air, leaving the body in an Inverted

µV¶ 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.





%
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.

 


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.






*
Exhale and bring the left leg forwards as in the position 2 and place it in between both the
arms.

 


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..







"+
Inhaling start getting up and attain the position as in position 1.

 


INHALE