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)