Yoga for Arthritis


PREPARATORY PRACTICE


* Basic Movements 

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USEFUL PRACTICES


 Asana


* Tadagasana 


* Ardha Chakrasana 1, Ardha Chakrasana 2

* Shavasana and slow practice of all basic movements 


* Anantasana 1, Anantasana 2


* Vajrasana series from Yoga Sopan book


* Shavasana (when needed)

* Pavanmuktasana 


* Preparatory Movements with slow speed


Cleasing 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,
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OPTIONAL PRACTICES


Asana


* Vakrasana


 * Ushtrasana

* Uttanpadasana 


* Marjarasana - Sankatasana

* Sulabh Ushtrasana 

Pranayama


* Right Nostrill Breathing, Bhramari Pranayama without Kumbhak.


Cleasing Practices


* Neti 
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CONTRAINDICATIONS


* Suryanamaskar, Sarwangasana, Halasana, Shirshasana (head stand) & Iits Variations.

* Left Nostrill Breathing.

* Sheetali & Sitakari Pranayama..
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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.
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                                                DAILY PRACTICE PROGRAMS 


DAILY PRACTICE PROGRAMS

No.Asana 

1 Shavasana (Corpse pose) 

2 Hasta Sanchalana Type 1, 2, 3 (hands movements) 

3 Pada sanchalana type 1, 2, 3 (leg movements) 

4 Janu sanchalana type 1, 2, 3 (knee movements) 

5 Shavasana (corpse pose) 

6 Vajrasana 

7 Skandha sanchalana type 1, 2 (shoulder movement) 

8 Kantha sanchalana type 1, 2 (neck movements) 

9 Datta Mudra 

10 Shavasana (corpse pose) 

11 Vajrasana Chain of Asanas 

12 Shavasana (corpse pose) 

13 Deep breathing in Tadagasana (pond pose) 

14 Swastikasana (auspicious pose) 

15 Sheetali (Inhalation) + Bhramari (exhalation) 

16Inhale (right nostril) + Bhramari (exhalation) 21 times 

17 Fast Breathing Type 1 to 6 

18 Prayer 


                                                                               Total Time 


* Vaman Dhouti (once a week)

* Laghoo Shankh Prakashalana (once a week)

* Yoga Nidra (once a day) 


* Omkar Chanting 




Duration in Minutes


2


7


7


7


2


1


4


4


2


2


12


2


5


1


9


10


5


7



90







30



30



If you have any questions related to Registration, Payment, Visa or any other inquiry about our Yoga teacher training course, please contact us at:

Shiva Yoga Valley

E-mail : info@shivayogavalley.com

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