Mins 10 Warmups: Helps in Weight loss,Stronger heart and lungs,

Reduced risk of heart disease

More confidence about how you feel and how you look

Pranayams:

Step 1 Step 2 Step 3 Step 4

Bastrika 60 Times or 5 Mins Kapalbhati 10 Mins Agnisar/Baharya 10 Times Anulomvilom 10 Mins

• Relax • Relax • Relax • Relax

• Breathe in deeply into lungs • Breathe out with a small jerk • Breathe air out, • Close right nasal with thumb

• Breathe out in the stomach • Touch chin to chest, • Inhale from left.

• Squeeze stomach completely • Open right nasal and close left • Squeeze stomach completely • Open right nasal and close left

• hold for a while. nasal with middle and ring finger

• Exhale from right nasal.

• Inhale from right nasal.

• Close right nasal

Tips: Tips: Tips : Tips :

• Do not force while exhaling • Do not force while exhaling • Not for heart and high BP patients • Breathe into lungs not to stomach

• Do not hurry. • Do not hurry. • Do not hurry. • Do not hurry.

• Do it slowly. • Do it slowly. • Do it slowly. • Do it slowly.

• Expect good results when done • Expect good results when done • Do not force while exhaling • Rest & Stretch whenever needed

continously and in rhythm continously and in rhythm •Rest & Stretch whenever needed

• Rest & Stretch whenever needed • Rest & Stretch whenever needed

Benefits : Benefits : Benefits : Benefits :

Relieves inflammation of the Purifies Blood, cures TB, stomach, hernia, urinal, To heart, high BP,

throat,increases gastric fire, Asthama uterus, Reduces Fat vat-cuf-pit, heart blockage,

destroys phlegm,removes Makes Heart and Lungs strong arthritis,cartilage,parkinson

diseases of the nose,chest Keeps practitioner in good paralysis,neural related,

and eradicates asthma, health migraine pain,depression,

consumption, etc. asthma,allergy,sinus

Standing Asanas:

Tadasan Katichakrasan Veerasana

3 Times 3 Times each sides 3 Times both legs

Strengthens Lungs Makes back bone flexible Cures joints related problem

Increases Height Improve breathing Improve Digestion

Sitting Asanas:

Vajrasan Mandukasan Shashakasan

3-5 Mins 3 Times 3 Times

Benificial for Heart Paitents

Benificial For Diabetic Paitents Strengthens Pancreas,Intestine

Cures Indigestion,Acidity,Gas, Benificial for Heart Paitents Liver, Kidneys

Conspitation Cures Stomach problems Reduces Fat

Chest Rest Asanas:

Makarasan Bhujangasan Shalabhasan

3 Times Both legs 3 Times 3 Times each side

Helpful in Slip Disc, Cervical Helpful in Slip Disc, Cervical Cures all diseases below the

Useful for Asthama, Lungs and all Spine related problems Spine. Helpful in Backache

related problems, Knee pain

Back Rest Asanas:

Markartasan Pavanmuktasan -1

3 Times each sides 3 Times each sides

Useful for Backache,Cervical,Spondalities Extremely Benificial for Gas

Slip Disc related problems

Cures Stomachache, conspitation, gas Benificial for female problems

Helpful for Hip, Joints pain Reduces Stomach Fat

Pavanmuktasan-2 Sarvangasan Padvritasan 2 Mins

3 Times 3 Times Single & Double Leg (Circle)

Dwichakrikasan 2 MinsDwichakrikasan 2 Mins

Benefits Same as Type -1 Increases Height Single & Double Leg (Cyclying)

Reduces Obesity, Weakness

and Tiredness Reduces Weight

Savasana 10 Mins

Must be done as the last asana

Mental Stress, Depression, High Blood pressure, Heart Disease

Insomnia are cured

Weakness, Tiredness, Negative Thinking are Cured

Improves Concentration

Exhale

Inhale

Exhale Inhale

4

5

3

Inhale 6

2

7 Exhale

Surya Namaskar1

Inhale

12 8

Exhale 11

9

10 Exhale

Inhale

Exhale Inhale