Quick links
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PREPARATORY PRACTICE
:
* Basic Movements.
* Preparatory Movements .
* Sun Salutatons with Slow
Speed.
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USEFUL
PRACTICES
Preparatory Movements type 1 to 10
with slow speed.
Sun Salutations 12 rounds in 8 minutes.
Asana
:
* Bhujangasana (1 minute) * Akarna Dhanurasana (1 minute on wach side)
* Shalabhasana (15 Secs)
* Ushtrasana (2 min)
* Dhunurasana (30 sec)
* Trikonasana (1 minute on each
side)
* Ardhamatsyendrasana (2 minutes on each side)
* Veerasana (1 minute on each
side)
* Paschimottasana (1 minute)
*
Shavasana (when needed)
Cleansing
Practices:
* Agnisar 100 strokes
total in 3 to 4 rounds.
* Uddiyan Bandh 5 rounds (each round 30 seconds).
* Jalneti (Once a week) - Laghoo Shankhaprakashlana (once a
week).
Pranayama:
* Anulom Vilom Deep
Breathing 15 minutes.
* Ujjayi Pranayama without kumbhak for 10 minutes.
* Right Nostrill Purak followed by Bhramari Rechak (21
rounds)
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OPTIONAL PRACTICES:
Asana:
* Vipritakarani
* Ardhpaschimottanasana
* Vakrasana
* Sulabh Ushtrasana
* Uttanpadasana
* Marjarasana - Garudasana
* Pawavanmuktasana
* Patangasana
Pranayama:
* Both nostrill Breathing, Bhramari Pranayama without Kumbhak
Bhastrika Pranayama without Kumbhak.
Cleansing
Practices:
* Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types)
Walking for 60 minutes
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CONTRAINDICATIONS:
* Shirshasana (Head stand) & its variations.
* Any Pranayama with
Kumbhak.
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FOOD HABITS:
Suitable:
* Normal food with less fats & carbohydrates but with high
fibres. Best food is fruits & vegetables.
Avoid:
* Non-veg food, Oily & Spicy food, refined foods, Fast Food,
Preserved Food. Salts.
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DAILY PRACTICE
PROGRAMS:
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 Sarwangasana (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 Dhanurasana Type 1, Akarna Dhanurasana Type 2
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
90
* Omkar Chanting
30
* Jala Neti ( once a week
)
* Laghoo Shankh Prakashalana
(once a week)
* Yoga Nidra for Stress relief
(Every day 1 time)
30
* Listen Omkar chanting
throughout the night
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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
