Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits & Vegetables.
Non-veg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food, Salts.
|
No.
|
Asana / Yoga Technique
|
Duration in Minutes
|
|
1
|
Sun salutations - 12
|
10
|
|
2
|
Shavasana (corpse pose)
|
2
|
|
3
|
Bhujangasana (Cobra pose)
|
1
|
|
4
|
Shalabhasana (Locust pose)
|
1
|
|
5
|
Dhanurasana (Bow pose)
|
1
|
|
6
|
Makarasana
|
2
|
|
7
|
Pavanmuktasana (half & Full )
|
2
|
|
8
|
Uttanpad Chakrasana
|
3
|
|
9
|
Sarvangasana (shoulder stand) 3 rounds
|
3
|
|
10
|
Halasana (Plough pose)
|
1
|
|
11
|
Matsyasana
|
2
|
|
12
|
Shavasana (Corpse pose)
|
2
|
|
13
|
Paschimottanasana (half forward bend) & Paschimottanasana (full forward bend)
|
2
|
|
14
|
Ardha Matsyendrasana (Half spinal twist) both sides
|
5
|
|
15
|
Akarna Dhanuarasana Type I & Akarna Dhanuarasana Type II
|
3
|
|
16
|
Ushtrasana
|
2
|
|
17
|
Udarsanchalana
|
2
|
|
18
|
Shavasana (Corpse pose)
|
2
|
|
19
|
Trikonasana (Triangle pose) from both sides
|
3
|
|
20
|
Veerasana (Warrior pose) from both sides
|
3
|
|
21
|
Shavasana (Corpse pose)
|
2
|
|
22
|
Agnisar (Stimulating Fire technique)
|
5
|
|
23
|
Uddiyan Bandha (Abdominal lock) 5 rounds
|
5
|
|
24
|
Shavasana(Corpse pose)
|
2
|
|
25
|
Kapalbhati (Forceful exhalations)
|
5
|
|
26
|
Surya bhedan Pranayama with Kumbhak
|
12
|
|
27
|
Prayer
|
7
|
|
Approx. Time
|
90
|
