Yoga for Depression & Anxiety

 

PREPARATORY PRACTICE

	Basic Movements (yoga sopan book)
	Preparatory Movements (yoga pravesh book)
	Sun Salutatons with slow speed (yoga pravesh book)

USEFUL PRACTICES

	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)

OPTIONAL PRACTICES

Asana

		Vipritakarani		Ardhpaschimottanasana
		Vakrasana		Sulabh Ushtrasana
		Uttanpadasana		Marjarasana - Garudasana
		Pawavanmuktasana		Patangasana

Pranayama

Both nostrill Breathing, Bhramari Pranayama without Kumbhak Bhastrika Pranayama without Kumbhak

Cleasing Practices

Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes

CONTRAINDICATIONS

	Shirshasana (Head stand) & its variations.
	Any Pranayama with Kumbhak.

FOOD HABITS

Suitable

Normal food with less fats & carbohydrates but with high fibres. Best food is fruits & vegetables.

Avoid

Non-veg food, Oily & Spicy food, refined foods, Fast Food, Preserved Food. Salts.

DAILY PRACTICE PROGRAMS

No.	Asana / Yoga Technique	Duration in Minutes
1	Sun Salutation 12 + 2	10
2	Shavasana (corpse pose)	2
3	Bhujangasana (cobrea pose - straight hand + bent hand)	2
4	Shalabhasana (locust pose)	1
5	Dhanurasana (bow pose) 3 rounds	5
6	Makarasana	2
7	Sarwangasana (shoulder stand)	3
8	Halasana (plough pose)	2
9	Matsyasana	1
10	Shavasana	2
11	Ardha Matsyendrasana (half spinal twist)	5
12	Paschimottanasana	1
13	Akarna Dhanurasana Type 1, Akarna Dhanurasana Type 2	2
14	Ushtrasana	1
15	Shavasana	2
16	Trikonasana (Triangle) from both sides	3
17	Veerasana	3
18	Shavasana	2
19	Agnisar (stimulating fire technique)	3
20	Uddiyan Bandha (abdominal lock)	3
21	Kapalabhati 5 rounds of 1 min, each	5
22	Shavasana (corpse pose)	2
23	Anulom Vilom Deep breathing OR Right nostrill purak & Bhramari Rechak	10
24	Ujjayi Breathing	10
25	Prayer	7
	Total Time	90
	Omkar Chanting	30
	Jala Neti ( once a week )
	Laghoo Shankh Prakashalana (once a week)
	Yoga Nidra for Stress relief (Every day 1 time)	30
	Listen Omkar chanting throughout the night