Normal food with less fats & carbohydrates but with high fibres. Best food is fruits & vegetables.
Non-veg food, Oily & Spicy food, refined foods, Fast Food, Preserved Food. Salts.
| 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
|
3
|
| 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)
|
3
|
| 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 nostril purak & Bhramari Rechak
|
10
|
| 24
|
Ujjayi Breathing
|
10
|
|
Approx. Time
|
60 |
