Yoga for Asthama

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


USEFUL PRACTICES
Preparatory Movements type 1 to 10 with slow speed.
Sun Salutations 12 rounds in 8 minutes


Asana
Bhujangasana (1 minute)
Ushtrasana (1 min)
Shalabhasana (15 Secs)
Chakrasana
Dhunurasana (30 sec)
Trikonasana (1 minute on each side)
Ardhamatsyendrasana (2 minutes on each side)
Veerasana (1 minute on each side)
Akarna Dhanurasana (1 minute on wach side)
Shavasana (when needed)




Cleansing Practices
Agnisar 100 strokes (total in 3 to 4 rounds or more)
Uddiyan Bandh 5 rounds (each round 30 seconds)
Kapalbhati 5 rounds (120 strokes per round or more)
Jalaneti (once a week)
Vaman Dhouti (alternate day)
Laghoo Shankhaprakashlana (once a week)
Purna Shankhaprakahalana (once in 6 months)


Pranayama
Anulom Vilom Deep Breathing (15 minutes)
Ujjayi Pranayama without Kumbhak (10 minuits)
Right Nostrill Purak followed by Bhramari Rechak (21 rounds)
Nadishodhan Pranayama with Kumbhak (15 minutes)
Bhastrika Pranayama with Kumbhak (10 minutes)
Bhramant Pranayama (60 minutes)


OPTIONAL PRACTISES
Asana
Vipareetkarni, Vakrasana, Uttanpadasana, Pawavanmuktasana, Sulabh Ushtrasana, Ardha Chakrasana
Marjarasana, Garudasana, Patangasana


Pranayama
Both Nostrill Breathing, Bhramari Pranayama without Kumbhak


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


CONTRAINDICATONS
Asana
Nil


Pranayama
Sheetali & Sitakari Pranayama, Left Nostrill Breathing


FOOD HABITS
Suitable
Normal Food with Less Fats & Carbohydrates but with High Fibres. Best Food is Fruits (except banana, guava, custered apple & cucumber ) & Vegetables, Warm Food


Avoid
Cold Drinks and Cold Food, Nonveg Food, Milk & Milk Products (skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

DAILY PRACTICE PROGRAMS

No.	Asana / Yoga Technique	Duration in Minutes
1	Sun Salutation 12	10
2	Shavasana (corpse pose)	2
3	Sarvangasana (shoulder stand)	5
4	Matsyasana (fish pose)	1
5	Shavasana (corpse pose)	2
6	Bhujangasana (cobra pose - straight hand)	2
7	Dhanurasana (bow pose)	1
8	Shalabhasana (locust pose)	1
9	Makarasana	2
10	Ardha Matsyendrasana (half spinal twist) both sides	5
11	Chakrasana 2 rounds	1
12	Ushtrasana (camel pose)	2
13	Shavasana (corpse pose)	2
14	Trikonasana	3
15	Veerasana (warrioe pose)	2
16	Shavasana	2
17	Agnisar 100 strokes in 3 to 4 rrounds	4
18	Uddiyan Bandha (abdominal lock) 5 rounds	4
19	Shavasana (corpse pose)	2
20	Kapalbhati (forceful exhalations) 5 rounds	5
21	Ujjayi Pranayama with Kumbhak OR Nadi Shodhan Pranayama	10
22	Right Nostrill Purak with Bhramari Rechak	10
23	Bhasrika (bellow’s breath)	5
24	Prayer	7
	Total Time	90
	Jalaneti once a week
	Laghoo Shankh Prakshalana (once in week)
	Purna Shankh Prakshalana (once in 6 months)
	Meditation on Lungs	15
	Yoga Nidra & Omkar Chanting (once a day)
	Bhramant Pranayama	60