Yoga for Menstrual Problems

                                                        Yoga for Menstrual Problems
PREPARATORY PRACTICE
Basic Movements (yoga sopan book)
Preparatory Movements (yoga pravesh book)
Sun Salutatons with Slow Speed (yoga pravesh book)


USEFUL PRACTICES
Sun Salutations 12 rounds in 12 minutes


Asana
Dhanurasana (3 rounds)
Paschimottasana (1 minute)
Shalabhasana (1 minute)
Akarna Dhanurasana (1 minute on wach side)
Ardha Chakrasan (2 minutes)
Marjarasana (2 minutes)
Purna Chakrasana (1 minute)
Ushtrasana (1 minute)
Uttanpad Chakrasana (3 rounds)
Udarsanchalan (3 rounds)
Sarwangasana (3 minutes)
Sankatasana (1 minute)
Ashwani Mudra (2 minutes)
Garudasana (2 minutes)
Halasana (1 minute)
Parivart Trikonasana (1 minute on each side)
Matsyasana (1minute)
Veerasana (1 minute on each side)
Ardhamatsyendrasana (2 minutes on each side)
Shavasana (when needed)




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)
Full shankhaprakshalana (once a year)
Laghoo Shankhaprakashlana (once a week)


Pranayama
Nadishodhan Pranayama with Kumbhak for 10 minutes
Bharamari Pranayama without kumbhak for 10 minutes


OPTIONAL PRACTISES
Asana
Bhujangasana, Vipareetkarni, Vakrasana, Uttanpadasana, Pawavanmuktasana, Ardhpaschimottanasana, Sulabh Ushtrasana, Patangasana


Pranayama
Anulom Viloma without Kumbhak, Right Nostrill Breathing


Cleasing Practices
Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types)


FOOD HABITS
Suitable
Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana) & Vegetables.


Avoid
Nonveg Food, Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

SPECIAL FOOD PROGRAMME FANEER
This is a specially designed food programme for reduction of weight. This includes the diet for three
days as follows;
First Day - Only Fruits and Raw Vegitables (no other food to be taken)
Second day - Only Water with Lemon Juice & Salt
Third day - Only Juices & Soupes (liquid diet only)

DAILY PRACTICE PROGRAMS

No.	Asana / Yoga Technique	Duration in Minutes
1	Sun salutation 12 + 2	10
2	Shavasana (corpse pose)	2
3	Dhanurasana (bow pose) 3 rounds	3
4	Shalabhasana (locust pose)	1
5	Chakrasana (wheel pose) Half + Full	3
6	Shavasana	2
7	Sarvangasana (shoulder stand)	3
8	Ashwini Mudra (horse gesture)	2
9	Marjarasana (cat pose)	2
10	Ushtrasana (camel pose)	1
11	Ardha Matsyendrasana (half spinal twist) both sides	4
12	Udar Sanchalana type I & II (abdominal movement)	4
13	Shavasana (corpse pose)	2
14	Sankatasana (difficult pose)	1
15	Garudasana (eagle pose)	1
16	Veerasana (warrior pose) from both sides	2
17	Parivarta Trikonasana (twisted triangle) from both sides	2
18	Shavasana (corpse pose)	2
19	Agnisar (stimulating fire technique) 100 strokes	3
20	Uddiyan Bandha (abdominal lock) 5 rounds	3
21	Shavasana (corpse pose)	2
22	Kapalbhati (forceful exhalations) 5 rounds	5
23	Nadi Shodhan Pranayama (alternate nostril)	10
24	Bhramari (humming bee breath)	10
25	Prayer	7
	Total Time	90