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

Yoga for HIV

 

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
Sun Salutations 12 rounds in 8 minutes
   

Asana

 
Uttanpad Chakrasana (3 rounds)
Paschimottasana ( 1 minute)
Bhujangasana (1 minute)
Akarna Dhanurasana (1 minute on each side)
Dhanurasana (1 minute)
Ushtrasana (2 minutes)
Sarwangasana (3 minutes)
Udarsanchalan ( 3 rounds)
Halasana (1minute)
Trikonasana (1 minute on each side)
Matsyasana (1 minute)
Veerasana (1 min. on each side)
Supta Vajrasana (1 minute)
Garudasana ( 2 minutes)
Ardhamatsyendrasana (2 minutes 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

  Suryabhedan Pranayama with Kumbhak for 10 minutes
Bhastrika Pranayama with Kumbhak for 10 minutes

 

OPTIONAL PRACTICES

 

Asana

  Vipritkarani Sulabh Ushtrasana
Vakrasana Garudasana
Uttanpadasana Parivart Trikonasana
Pawavanmuktasana Patangasana
Ardhapaschimottanasana    

 

Pranayama

Anulom Viloma with or without Kumbhak, Right Nostril Breathing

 

Cleansing Practices

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

 

CONTRAINDICATONS

Shirshasana (head stand) & its variations

 

FOOD HABITS

 

Suitable

High protein Food, All food in hot condition.
Normal food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits ( except banana, mango & grapes ) & Vegetables.

 

Avoid

Cold Food & Cold Drinks, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

 

DAILY PRACTICE PROGRAMS

 

No.
Asana / Yoga Technique
Duration in Minutes
1
Prepeparatory Movements (3 repetitions) OR Sun Salutations (12 rounds)
10
2
Shavasana
2
3
Uttanpad Chakrasana (3 rounds)
3
4
Bhujangasana
1
5
Dharasana (bow pose in prone position)
1
6
Suptavajrasana
1
7
Shavasana
2
8
Sarwangasana (shoulder stand)
3
9
Halasana (plough pose)
1
10
Matsyasana (fish pose)
1
11
Shavasana (corpse pose)
2
12
Ushtrasana (camel pose)
1
13
Ardha Matsyendrasana both sides
5
14
Paschimottanasana (forward bend)
2
15
Akarnadhanurasana Type 1, Akarnadhanurasana Type 2
3
16
Udar sanchalana type 2 (abdominal movements)
3
17
Trikonasana (triangle pose) 1 min X 2 sides
2
18
Veerasana (warrior pose) 1 min X 2 sides
2
19
Garudasana 1 min X 2 sides
2
20
Shavasana (corpse pose)
2
21
Agnisar (100 rounds)
3
22
Uddiyan Bandha (abdominal lock)
4
23
Shavasana (corpse pose)
2
24
Kapalbhati (forceful exhalations) 120 X 5
5
25
Bhasrika Pranayama with Kumbhak
10
26
Surya Bhedan Pranayama with Kumbhak
10
27
Prayer
7
   
 
Total Time
90
   
  Omkar Chanting
30
  Yoga Nidra
30
  Vaman Dhouti (once a week)
 
Laghoo Shankhprakshalana (once a week)
  Purna Shankhprakhalana (once a year)