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

Yoga for Arthritis


PREPARATORY PRACTICE


Basic Movements & Gurukul Yogic Kriya.



USEFUL PRACTICES

Asanas

 
Shavasana and slow practice of all basic movements
Vajrasana series from Yoga 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


OPTIONAL PRACTICES

Asana

  Vakrasana Ushtrasana
Uttanpadasana Marjarasana - Sankatasana
Sulabh Ushtrasana    

Pranayama


Right Nostrill Breathing, Bhramari Pranayama without Kumbhak.

Cleasing Practices

Neti



CONTRAINDICATONS

Suryanamaskar, Sarwangasana, Halasana, Shirshasana (head stand) & Iits Variations.
Left Nostrill Breathing.
Sheetali & Sitakari Pranayama..


FOOD HABITS


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.

 


DAILY PRACTICE PROGRAMS

No.
Asana / Yoga Technique
Duration in Minutes
1
Shavasana (Corpse pose)
2
2
Hasta Sanchalana Type 1, 2, 3 (hands movements)
7
3
Pada sanchalana type 1, 2, 3 (leg movements)
7
4
Janu sanchalana type 1, 2, 3 (knee movements)
7
5
Shavasana (corpse pose)
2
6
Vajrasana
1
7
Skandha sanchalana type 1, 2 (shoulder movement)
4
8
Kantha sanchalana type 1, 2 (neck movements)
4
9
Datta Mudra
2
10
Shavasana (corpse pose)
2
11
Vajrasana Chain of Asanas
12
12
Shavasana (corpse pose)
2
13
Deep breathing in Tadagasana (pond pose)
5
14
Swastikasana (auspicious pose)
1
15
Sheetali (Inhalation) + Bhramari (exhalation)
9
16
Inhale (right nostril) + Bhramari (exhalation) 21 times
10
17
Fast Breathing Type 1 to 6
5
18
Prayer
7
   
 
Total Time
90
   
  Vaman Dhouti (once a week)
  Laghoo Shankh Prakashalana (once a week)
  Yoga Nidra (once a day)
30
  Omkar Chanting
30