Yog Asanas:

OPTIONAL PRACTICES

ASANA:
Vakrasana, Uttanpadasana, Sulabh Ushtrasana, Ushtrasana, Marjarasana - Sankatasana
PRANAYAMA:
Right Nostrill Breathing, Bhramari Pranayama without Kumbhak

Food Habits:

SUITABLE:
Normal Food with Less Fats & Carbohydrates but with High Fibres. Best Food is Fruits & Vegetables, Less Protein Diet.

AVOID:
Non-veg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food, Salts.

DAILY PRACTICE PROGRAMS:

No.	Asana / Yoga Technique	Duration in Minutes
1	Shavasana (corpse pose)	5
2	Basic Movements all Types (with very slow movements)	15
3	Shavasana	5
4	Vajrasana Series from Yoga Sopan Book	15
5	Shavasana	3
6	Bhujangasana	1
7	Dhanurasana (bow pose)	1
8	Shalabhasana (locust pose)	1
9	Makarasana	2
10	Pavanmuktasana	2
11	Ardhachakrasana 1, Ardhachakrasana 2	1
12	Anantasana 1, Anantasana 2	1
13	Ardhamatsyendrasana	2
14	Shavasana (corpse pose)	3
15	Tadasana, Tiryak Tadasana	2
16	Katichakrasana	1
17	trikonasana	1
18	Veerasana	1
19	Shavasana (corpse pose)	2
20	Shavasana	2
21	Anulom Vilom, Deep Breathing	10
22	Sheetali Purek & Bhramari Rechak	10
23	Ujjayi Breathing without Kumbhak	10
24	Prayer	7
Approx. Time		60