YOGA THERAPY BOOKS BY GURUJI

Yoga for Depression & Anxiety

Preparatory Practices

  • Start the training with Shavasana Practice for 3 Minutes.
  • Basic movements (ref Yoga Sopan book )
  • Preparatory movements (ref Yoga Pravesh book )
  • Sun Salutatons with slow speed (ref Yoga Pravesh book )

Useful Practices

Preparatory Movements type 1 to 10 with slow speed. Sun Salutations 12 rounds in 8 minutes

Asanas: Bhujangasana (1 minute) – Shalabhasana (15 Secs) – Dhunurasana (30 sec) Ardhamatsyendrasana (2 minutes on each side) - Pasc himottasana (1 minute) Akarna Dhanurasana (1 minute on wach side) - Ushtrasana (2 min) Trikonasana (1 minute on each side) – Veerasana (1 minute on each side) Shav asana (when needed)

Cleansing Practices: Agnisar 100 strokes total in 3 to 4 rounds

  • Uddiyana Bandha 5 rounds (each round 30 seconds)
  • Jalaneti (Once a week)
  • Laghoo Shankhaprakashlana (once a week )

Pranayama: Anulom Vilom Deep Breathing 15 minutes
Ujjayi Pranayama without kumbhak for 10 minuits
Right Nostrill Purak followed by Bhramari Rechak ( 21 rounds)

Optional Practices:

Asanas: Vipareetkarni, Vakrasana, Uttanpadasana, Pa wavanmuktasana, Ardhpaschimottanasana, Sulabh Ushtrasana. Marjarasa na - Garudasana, Patangasana.

Pranayama: Bothnostrill breathing, Bhramari Pranaya ma without kumbhak, Bhastrika pranayama without Kumbhak

Cleansing Practices: Neti – Dand Dhouti – Vastra Dh outi – Nauli (all types)

Walking for 60 minutes

Contraindications: Shirshasana (Head stand) & its v ariations. Any Pranayama with Kumbhak.

Food Habits

Suitable - Normal food with less fats & carbohydrat es but with high fibers. Best food is fruits & vegetables

Avoid: Nonveg food, Oily & Spicy food, refined food s, Fast Food, Preserved Food. Salts.

Daily Practice Program:

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 Sarvangasana (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 Dhunurasana 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 90min
Omkar Chanting 30min
Jala Neti ( once a week )
Laghoo Shankh Prakashalana (1x/ week)
Yoga Nidra for Stress relief (1x/day) 30min
Listen Omkar chanting throughout the night

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Contact Details

Yoga Vidya Gurukul

Village Talwade, Trimbak, Nasik
Maharashtra,India.

Phone - +91-9822770727

E-mail - yoga@yogapoint.com or yogapoint108@gmail.com

Yoga Vidya Gurukul

Address of Institute office in Nasik

Yoga Vidya Dham, Kaivalya Nagari,
College Road, Nashik - 422005.
Maharashtra, India.

Phone - +91-9822770727 (for courses in ENGLISH)

+91-253-2318090 (For courses, in HINDI or MARATHI)

(Please call during 9.00 AM to 5 PM Indian Time)

E-mail - yoga@yogapoint.co or yogapoint108@gmail.com

YOGA VIDYA GURUKUL

Village Talwade, Trimbak, Nasik
Maharashtra,India.

Phone - +91-9822770727

E-mail - yoga@yogapoint.com or yogapoint108@gmail.com

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