Yoga for Arthritis

                                                                Yoga for Arthritis
PREPARATORY PRACTICE
Basic Movements & Gurukul Yogic Kriya.

USEFUL PRACTICES
Asaas
Tadagasana
Ardha Chakrasana
Shavasana and slow practice of all basic movements
Anantasana
Vajrasana series from Yoga Sopan book
Shavasana (when needed)
Preparatory Movements with slow speed
Pavanmuktasana

Cleansing 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 )
Laghoo Shankhaprakashlana (once a week )

Pranayama
Anulom Vilom Deep Breathing (15 minutes)
Purak with Right Nostrill followed by Bhramari Rechak (21rounds)
Suryabhedan Pranayama with Kumbhak for 10 minuits
Bhastrika Pranayama with Kumbhak for 10 minuits

OPTIONAL PRACTISES
Asana
Vakrasana, Uttanpadasana, Sulabh Ushtrasana, Ushtrasana, Marjarasana - Sankatasana.

Pranayama
Right Nostrill Breathing, Bhramari Pranayama without Kumbhak.

Cleasing Practices
Neti.

CONTRAINDICATONS
Suryanamaskar, Sarvangasana, Halasana, Shirshasana (head stand) & Iits Variations.
Left Nostrill Breathing.
Sheetali & Sitakari Pranayama.


FOOD HABITS
Suitable
Normal Food with Less Fats, Protines & Carbohydrates but with high Fibres. Best food is Fruits & Vegetables.

Avoid
Nonveg Food, Spicy Food, Refined Foods, Fast Food, Preserved Food.

DAILY PRACTICE PROGRAMS

No.	Asana / Yoga Technique	Duration in Minutes
1	Shavasana (Corpse pose)	2
2	Hasta Sanchalana Type 1, 2, 3 (hands movements)	7
3	Pada sanchalana type 1, 2, 3 (leg movements)	7
4	Janu sanchalana type 1, 2, 3 (knee movements)	7
5	Shavasana (corpse pose)	2
6	Vajrasana	1
7	Skandha sanchalana type 1, 2 (shoulder movement)	4
8	Kantha sanchalana type 1, 2 (neck movements)	4
9	Datta Mudra	2
10	Shavasana (corpse pose)	2
11	Vajrasana Chain of Asanas	12
12	Shavasana (corpse pose)	2
13	Deep breathing in Tadagasana (pond pose)	5
14	Swastikasana (auspicious pose)	1
15	Sheetali (Inhalation) + Bhramari (exhalation)	9
16	Inhale (right nostril) + Bhramari (exhalation) 21 times	10
17	Fast Breathing Type 1 to 6	5
18	Prayer	7
	Total Time	90
	Vaman Dhouti (once a week)
	Laghoo Shankh Prakashalana (once a week)
	Yoga Nidra (once a day)	30
	Omkar Chanting