Yoga for HIV

                                                             Yoga for HIV

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
Sun Salutations 12 rounds in 8 minutes
Asana
Uttanpad Chakrasana (3 rounds)
Paschimottasana ( 1 minute)
Bhujangasana (1 minute)
Akarna Dhanurasana (1 minute on each side)
Dhanurasana (1 minute)
Ushtrasana (2 minutes)
Sarwangasana (3 minutes)
Udarsanchalan ( 3 rounds)
Halasana (1minute)
Trikonasana (1 minute on each side)
Matsyasana (1 minute)
Veerasana (1 min. on each side)
Supta Vajrasana (1 minute) Garudasana ( 2 minutes)
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)
Laghoo Shankhaprakashlana (once a week)
Full shankhaprakshalana (once a year)

Pranayama Suryabhedan Pranayama with Kumbhak for 10 minutes
Bhastrika Pranayama with Kumbhak for 10 minutes

OPTIONAL PRACTISES
Asana
Vipareetkarni, Vakrasana, Uttanpadasana, Pawavanmuktasana, Ardhpaschimottanasana, Sulabh Ushtrasana, Garudasana, Parivart Trikonasana, Patangasana

Pranayama
Anulom Viloma with or without Kumbhak, Right Nostrill Breathing

Cleasing Practices
Neti - Dand Dhouti - Vastra Dhouti - Nouli (all types) Walking for 60 minutes

CONTRAINDICATONS
Shirshasana (head stand) & its variations

FOOD HABITS
Suitable
High protin Food, All food in hot condition.
Normal food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits ( except banana, mango & grapes ) & Vegetables.

Avoid
Cold Food & Cold Drinks, 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	Prepeparatory Movements (3 repetitions) OR Sun Salutations (12 rounds)	10
2	Shavasana	2
3	Uttanpad Chakrasana (3 rounds)	3
4	Bhujangasana	1
5	Dharasana (bow pose in prone position)	1
6	Suptavajrasana	1
7	Shavasana	2
8	Sarvangasana (shoulder stand)	3
9	Halasana (plough pose)	1
10	Matsyasana (fish pose)	1
11	Shavasana (corpse pose)	2
12	Ushtrasana (camel pose)	1
13	Ardha Matsyendrasana both sides	5
14	Paschimottanasana (forward bend)	2
15	Akarnadhanurasana Type 1, 2	3
16	Udar sanchalana type 2 (abdominal movements)	3
17	Trikonasana (triangle pose) 1 min X 2 sides	2
18	Veerasana (warrior pose) 1 min X 2 sides	2
19	Garudasana 1 min X 2 sides	2
20	Shavasana (corpse pose)	2
21	Agnisar (100 rounds)	3
22	Uddiyan Bandha (abdominal lock)	4
23	Shavasana (corpse pose)	2
24	Kapalbhati (forceful exhalations) 120 X 5	5
25	Bhasrika Pranayama with Kumbhak	10
26	Surya Bhedan Pranayama with Kumbhak	10
27	Prayer	7
	Total Time	90
	Omkar Chanting	30
	Yoga Nidra	30
	Vaman Dhouti (once a week)
	Laghoo Shankhprakshalana (once a week)
	Purna Shankhprakhalana (once a year)