Community yoga Protocol for
Elders for promoting Innate Immunity
1.0.
Background : Vivekananda Kendra is involved in
promoting yoga as a way of life for all age categories. It has mooted proposal
for Department of Science and Technology to work on the Community yoga Protocol
for Elders for promoting Innate Immunity in advancing his social capital work.
The project period is for 6 months starting from April 2021 to Sep 2021. The
outputs expected are Protocol, Process and promotion document for
dissemination. It is interested to develop the protocol in the context of
pandemic and see this opportunity for advancing its mission of Man making and
Nation Building. The purpose of this note is to seek opinion on the yoga
protocol built on Common yoga protocol for elders for better outcome.
2.0.
Context : Older persons and persons with
pre-existing medical conditions (such as high blood pressure, heart disease,
lung disease, cancer or diabetes) appear to develop COVID 19 more often than
others. Older people don't have as strong an immune system so they are more
vulnerable to infectious disease.. Chinese Centre for Disease Control and
Prevention, in its report on impact of COVID 19, confirm that fatality rate was
gradually increasing with the age. An
emerging theme in corona virus pathogenesis is that the interaction between
specific viral genes and the host immune system, specifically the innate immune
system, functions as a key determinant in regulating virulence and disease
outcomes4. As a result, boosting innate immunity of the human
populations is seriously considered as one of the potential strategies
worldwide to combat the catastrophe.
3.0.
Literature Review : The Common Yoga Protocol is a
generic document that details yoga procedures to be followed by all segments of
the population. It serves as a fundamental text to the beginners of the yoga
practice irrespective age and ailments. In the present context of COVID 19,
there is an immense need to evolve a yoga protocol, specifically targeting the
most vulnerable categories of the population.
Available
research evidences prove that yoga give positive support to the person with
acute or chronic diseases by maximizing implementation combination of yoga
asanas, pranayama and meditation. Yoga increased amount of antibody that are
IgA, salivary cortisol, SOD, leukocyte, eosinophils, monocytes, CD56 and
stimulate inflammatory response namely, IL-1β, IL-10, IL-6, CRP, EC-SOD, NF-κB
and IRF, glucocorticoid receptor, cAMP, and sTNF-RII5.
4.0.
Definition of the problem and categorisation: For a
surprisingly large segment of the older population, chronological age is not a
relevant marker for understanding, measuring, or experiencing healthy aging.Vivekananda Kendra, in association with its partner organisations, in
2019, undertook a formative research on the status of the elderly people in
Rameswaram of Ramanathapuram District, Tamil Nadu. Findings of the study were
in conformity to the results of research work published by Lowsky et al.
Vivekananda Kendra, through further analysis of the research findings has
classified the elderly into three categories namely independent, dependent and
despondent. Characteristics of the three categories based on immunity and level
of vulnerability to diseases such as COVID 198.
Table 1:
Characteristics of three categories of the elderly
|
Broader characteristics |
Immunity |
Vulnerability |
|
|
Independent |
able to carry on their activities of daily living without
any support They are productive. They are mobile |
Normal health or pre-Non-Communicable Diseases
(NCDs) Better immunity |
Less vulnerable to COVID 19 and other viral diseases |
|
Dependent |
Able to carry on their activities of daily
living with medical/health support. Can be productive. Restricted mobility |
Diseased with NCDs (Hypertension, Arthritis,
diabetes etc.) Declining immunity |
More vulnerable |
|
Despondent |
Unable to carry on their activities of daily living without
support due advanced age or chronic ailments– they are usually Homebound or
bedridden |
Advanced stage of NCDs, senility problems Deteriorated immunity |
Highly vulnerable |
All the elderly people are characterised by
unique immune system due to multiple factors which calls for classification and
categorisation based on criteria to adopt different protocol for
exercising yogic practices. For example, for the independent category of elderly,
yoga needs to introduced as a lifestyle practice to enhance immunity. In case
of dependent category of elderly, the yoga interventions should aim at
addressing the existing diseases and should take a therapeutic form. Focus for
despondent category of elderly will be to reduce agony rather than curing the
diseases due to the advanced level of the diseases and the yoga interventions
take palliative form here.
Mobility
and Immunity are the two parameters considered for elders’ vulnerability in
categorising them. The factors which were taken for consideration of tests and
yoga technique were functionality, flexibility, muscular and Balance and for
the immunity the subjective parameters namely communicable, non-communicable
diseases, organs functionality (capacity to take or evacuate food), wound
healing time, time taken for curing ailments and also the immunoglobulin (IgA (respiratory and
digestive tract), IgE ( allergens), IgM (blood and lymph fluid) and IgD)
levels. Besides the above research
studies done, ranking based on the vulnerability of the elders were taken into
account for evolving the yoga technique. These short-listing will be further
narrowed / expanded based on the experimentation during implementation
5.0.
Protocol
documentation: A protocol is a mandatory set of decision-making
rules/instructions/standards based on best practice specific to a specific
Practice. A Protocol defines a set of Procedures or steps to be followed for
the accomplishment of a given task. We have evolved the Community Yoga protocol
for elders short-listing the review of existing literature based on the
availability of tests for mobility and immunity and in consultation from
practitioners from different schools. Process of listing the protocol was based
on the research articles. The following are the salient features.
|
S.No |
Particulars |
Explanation |
|
1 |
Style
of yoga |
A style with an explicit
emphasis on safety is critical for therapeutic use. Ashtanga yoga (Moral
codes/Self-purification and study / Posture/ Breathing/ Internal listening/
Concentration/ Meditation/State of unity. |
|
2 |
Dose
and delivery of yoga |
How much yoga needs to be practiced
each week (frequency per week and minutes per session) and for how long
(total number of weeks) to achieve optimal benefits. |
|
3 |
Components
of the yoga intervention |
Loosening
Exercises, Asanas, Pranayama, Kriyas , Bandhas and Mudras |
|
4 |
Specific
class sequences |
Standardized sequences are more
reproducible, progressively more difficult, given the variability in
abilities that might exist within different groups of participants? |
|
5 |
Dealing
with modifications |
Adaptation based on Physical
constraints - Chair Variation and life style modifications |
|
6 |
Selection
of instructors |
Training of Instructors |
|
7 |
Facilitation
of home practice |
Home practice book with an app for
practice. |
|
8 |
Measurement
of intervention fidelity over time. |
Checklists should be developed that
specify the critical and minimum components of the intervention - to reduce
risk of injury. |
Table 2
: Yoga protocol components
(Source :https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3468844/)
6.0.
Features
of Yoga Protocol: The whole protocol is mainly for increasing mobility, flexibility
and innate Immunity in elders. Considering above points we have created yoga
protocol with the practices which can be done sitting in chair or taking
support of chair / nearby any object like table, wall or a person nearby can
give support. For these categories of elders, we have given Micro exercises and
very simple loosening exercises for all parts of body, Pranayam, Sound
Vibration therapy in the form of A kar, U kar, M kar, AUM kar and Om kar
sound.
Following are the main points we have emphasised in the yoga
protocol for all three categories of elder.
Mantra and Prarthana ( A Kar, U kar, M kar ,
AUM kar and Om kar sound. Starting and
closing Prayer with Surya Namaskar Mantra with Bija Mantra)
Mantra are having packed up energy in it, and when chant loudly the
energy of the Mantra get releases and it create positive impact on our system
along with Mind and emotions. Also Mantra stimulate our endocrine system to
secret positive enzyme in the body.
Micro Exercises
(Sukshma Vyayam)- These are for giving movement to all
small joints and related group of muscles of the body. Micro exercises are less
or no strenuous compare to other conventional exercises. The elderly people can
easily understand and follow the practices.
Breathing Exercises: To
understand and correct minor or major defect like speed, shallowness, mild
jerks and haphazardness in the breathing. Breathing exercises are most
important part in any yoga protocol. Breathing should be slow, smooth, deep and
continuous in any breathing exercise. And such breathing helps to enhance lung
capacity and increases elasticity of lung.
Loosening Exercises: Loosening
exercises which we have selected in all three protocol is very much elderly
friendly. So that all the people will do it without any difficulty. Loosening
exercises are meant for loosen the different group of muscles which also helps
for better blood circulation. It also useful for better mobility and
flexibility.
Simple Shavasana: It is important for cooling down the stimulation caused by exercises and asana.
Cool down system / body works and shows more better functions and mobility.
Another important dimension of Shavasana is, its help to relax stressed up
mind.
Chair Surya Namaskar : Surya
Namaskar is a chain of different asana / postures doing continuously. Doing
normal Surya Namaskar may be difficult for elderly or all cannot do it because
of their limitation for it. As Surya-namaskar is good for Increasing mobility,
Stamina, Flexibility and agility and helpful for Pranic (Vital energy) and
Mental Balance. A new form of Surya-namaskar, i.e. Chair Surya Namaskar with
same concept has been introduce in these protocol mainly for Independent and
Dependent category.
Agnisara Kriya: Is
helpful to strengthen Digestive system of body and it also reduces the
accumulation of gases which is a regular problem for elders.
Yogasana : Basically
asana is meant to strengthen the tissues and organs of the physical body. Along
with this it also develop forbearing capacity of mind, which very much
requirement of elders to overcome boredom and loneliness. In the protocol we
have selected the asana which are very easy and less or no strenuous for
elders. Also we have seen that every asana shall be maintain only for 15 to 30
Secs depending on individual capacity.
Pranayama & Kriya: Pranayama
is to correct pranic imbalances and strengthen the Pranamaya Kosha (Vital
Energy sheath) which governs the different functions of our life. And Kriya are
useful to cleanse the internal body.
In these protocols we have selected and introduce the practices
which will help to cleanse respiratory track of practitioners and then by
simple and less strenuous pranayama practices with easy method for doing it.
Meditation: This is for
quieten down the mind and emotion. As the age grow our body is less active but
mind and emotions are active or over active. Because of this imbalances the
person became irritated, bored and he / she may lose interest in life and in
many cases the suicidal tendencies get crops up. Also irritation, Boredom, and
non interest in life percolate down in Pranamaya Kosha and then all sorts of
Psycho-somatic ailments get generate in Physical body.
To arrest this chain there are two ways method one is slowing down
the speed of mind and expansion of understanding. And meditation is for slowing
down and then to stop the mind. Many kinds of meditation techniques are
available in the field of yoga. Out of which we have selected the 'NAM JAPA'
for which we used primordial sound of universe i.e. OM as a mantra for NAM
JAPA. And NAM JAPA is a tool for mind to deep into meditation.
Silence: Allowing our
mind to go in to zone of silence, it is most important part of Yoga. It is only
because silence is the seat for happiness. We need to train our mind to go in
No-mind state (Silence) and enjoy it for happy life.
Sankalpa (Resolution) -
In Sankalpa, there is tremendous strength, it just like accumulated water can
create energy. Repeated Sankalpa get rooted in Subconscious mind (Sushupti Avastha)
and it start working on our conscious (Jagrut Avastha) and then percolating
down in physical body. Sankalpa can be
taken when our conscious state of mind dwell into the silence. Sankalpa should
be in minimum words 5 to 7 words and positive in nature.
The above practices will be administered sequentially over a period
covering all the techniques starting with easy to difficult techniques
considering their vulnerability and maximisation of benefits.
7.0. Selection of Trainers and training of
Instructors: Practitioners who are pursuing the yoga as a way of life will be
taken from Kendra family / fraternity. They will be oriented on the tests to be
administered, methodology to track the progress and for administration of the
practice ( yoga technique). Besides
this, they will enable the elderly to practice the same with modifications (adaptations
in way of life) and at home.
8.0. Way forward: Expert opinions on the above is
called for to incorporate the relevant practices in the protocol
|
Yoga Protocol for
Elderly People (Independent) : 45 to 60 Mins |
|
|||
|
SL.NO |
YOGA PRACTICES |
ROUNDS |
DURATION |
|
|
1 |
Prayer |
1 Minute |
|
|
|
2 |
Breathing and Loosening Exercises (Any 8 to 10 practices per day) |
|
||
|
|
Hand In & Out Breathing |
5 to 10 Repetitions |
10 Minutes |
|
|
|
Ankle Joint Stretch |
5 to 10 Repetitions |
|
|
|
|
Knee Joint Stretch
|
5 to 10 Repetitions |
|
|
|
|
Knee Joint Rotation(CW &ACW)
|
5 to 10 Repetitions |
|
|
|
|
Waist Rotation (CW &ACW) |
5 to 10 Repetitions |
|
|
|
|
Side Bending |
5 to 10 Repetitions |
|
|
|
|
Spinal Twisting |
5 to 10 Repetitions |
|
|
|
|
Shoulder Rotation |
5 to 10 Repetitions |
|
|
|
|
Neck Movement |
5 to 10 Repetitions |
|
|
|
|
Tiger Breathing |
5 to 10 Repetitions |
|
|
|
|
Butterfly Stretch (SL & BL
) |
5 to 10 Repetitions |
|
|
|
|
Straight Leg Raising |
5 to 10 Repetitions |
|
|
|
|
JatharParivartanasana |
5 to 10 Repetitions |
|
|
|
|
Pawana Muktasana Stretch |
5 to 10 Repetitions |
|
|
|
|
Folded Leg Lumbar Stretch |
5 to 10 Repetitions |
|
|
|
|
SetuBandhasana |
5 to 10 Repetitions |
|
|
|
3 |
Shavasana |
|
2 Minute |
|
|
4 |
Chair Suryanamaskar |
4 Rounds |
3 Minutes |
|
|
5 |
Agnisara Kriya |
2 - 3 Rounds |
1 Minute |
|
|
6 |
Yogasana Practices (any 5-7 asana every day) |
|
||
|
|
Ardh Kati Chakrasana |
1 Round : 15 to 30 Secs |
10 Minutes |
|
|
|
ArdhaChakrasana |
1 Round : 15 to 30 Secs |
|
|
|
|
Vakrasana |
1 Round : 15 to 30 Secs |
|
|
|
ArdhaUshtrasana |
1 Round : 15 to 30 Secs |
|
||
|
Bhujansana |
1 Round : 15 to 30 Secs |
|
||
|
Shalabhasana |
1 Round : 15 to 30 Secs |
|
||
|
ArdhaHalasana |
1 Round : 15 to 30 Secs |
|
||
|
Markatasana |
1 Round : 15 to 30 Secs |
|
||
|
Setubandhasana |
1 Round : 15 to 30 Secs |
|
||
|
|
Sarala Matsyasana |
1 Round : 15 to 30 Secs |
|
|
|
6 |
Pranayama
& Meditation |
|
|
|
|
|
Alternate Nostril Kapalbhati |
60 Strokes x 2 Rounds |
3 Minutes |
|
|
Sectional Breathing
|
(3Types x 3 Rounds each) |
3 Minutes |
|
|
|
NadiShuddhi |
10 to 15 rounds |
3 Minutes |
|
|
|
|
Bhramari |
5 rounds |
2 Minutes |
|
|
|
Om Kar Japa(Ahat&Anahat) |
2 min Ahat & 1 Min Anahat |
3 Minutes |
|
|
|
Silence (1 Mins) |
2 Minute |
2 Minutes |
|
|
|
Sankalpa |
1 Minute |
|
|
|
7 |
Closing Prayer |
|
1 Minute |
|
|
Total |
45 Minutes |
|
||
|
Yoga Protocol for Elderly People (Dependent) : 30
to 45 Mins |
|
|||
|
SL.NO |
YOGA PRACTICES |
ROUNDS |
DURATION |
|
|
FOR 1st Week |
|
|||
|
1 |
Prayer |
1 Minute |
|
|
|
2 |
Breathing and
Loosening Exercises (Any 10 to 12 practices in a day) |
|
||
|
|
Hand In & Out
Breathing |
5 to 10 Repetitions
|
13 Minutes |
|
|
|
Hand Stretch
Breathing |
5 to 10 Repetitions
|
|
|
|
|
Ankle Rotation |
5 to 10 Repetitions
|
|
|
|
|
Waist Rotation (CW & ACW ) |
5 to 10 Repetitions
|
|
|
|
|
Forward and
backward Bending |
5 to 10 Repetitions
|
|
|
|
|
Spinal Twisting |
5 to 10 Repetitions
|
|
|
|
|
Trikonasana
Stretching |
5 to 10 Repetitions
|
|
|
|
|
Shoulder Rotation |
5 to 10 Repetitions
|
|
|
|
|
Neck Movement ( 4
Variations ) |
5 to 10 Repetitions
|
|
|
|
|
Tiger Breathing |
5 to 10 Repetitions
|
|
|
|
|
Butterfly
Stretch (SL & BL ) |
5 to 10 Repetitions
|
|
|
|
|
OM kar Sound |
5 times |
|
|
|
|
Bhujangasana Stretch |
5 to 10 Repetitions
|
|
|
|
|
Shalabhasana Stretch |
5 to 10 Repetitions
|
|
|
|
|
Straight Leg
Raising with A kar sound
|
5 to 10 Repetitions
|
|
|
|
|
Folded Leg Lumbar
Stretch |
5 to 10 Repetitions
|
|
|
|
|
Cycling |
Clock wise - 20
& ACW -10 |
|
|
|
3 |
Simple Shavasana |
|
1 Minute |
|
|
4 |
Chair Suryanamaskar |
2 Rounds |
3 Minutes |
|
|
5 |
Agnisara Kriya |
2 Rounds |
2 Minutes |
|
|
6 |
Quick Relaxation Technique
(QRT) |
|
4 Minutes |
|
|
|
Alternate Nostril
Kapalbhati |
60 Strokes x 2
Rounds |
3 Minutes |
|
|
|
Sectional
Breathing |
(3Types x 3 Rounds
each) |
3 Minutes |
|
|
7 |
Silence (1 Mins) |
1Minute |
1 Minute |
|
|
8 |
Sankalpa |
5 times in Anahat |
1 Min |
|
|
9 |
Closing Prayer |
|
1 Minute |
|
|
FOR SECOND WEEK |
|
|
|
|
|
1 |
Prayer |
1 Min |
|
|
|
2 |
Chair Surya Namaskar |
2-4 rounds |
3 Min |
|
|
3 |
Agnisara Kriya |
2 Rounds |
2 Minutes |
|
|
4 |
Yogasana (Any 5-6 Asana
per day) |
|
|
|
|
|
Ardha Kati
Chakrasana |
1 time : 15 to 30
Secs |
10 Mins |
|
|
|
Vrikshasana |
1 time : 15 to 30
Secs |
|
|
|
|
Shashankasana |
1 time : 15 to 30
Secs |
|
|
|
|
ArdhaUshtrasana |
1 time : 15 to 30
Secs |
|
|
|
|
|
|||
|
|
Vakrasana |
1 time : 15 to 30
Secs |
|
|
|
|
SaralDhanurasana |
1 time : 15 to 30
Secs |
|
|
|
|
Setubandhasana |
1 time : 15 to 30
Secs |
|
|
|
|
Pawan Muktasana |
1 time : 15 to 30
Secs |
|
|
|
5 |
Quick Relaxation Technique (QRT) |
|
4 Minutes |
|
|
6 |
Pranayama & Meditation |
|
|
|
|
|
Alternate Nostril
Kapalbhati |
60 Strokes x 2
Rounds |
3 Minutes |
|
|
Sectional
Breathing |
(3Types x 3 Rounds
each) |
3 Minutes |
|
|
|
|
Nadi Shuddhi |
10 to 15 rounds |
5 Minutes |
|
|
Bhramari |
5 rounds |
2 Minutes |
|
|
|
|
Om Kar Japa (Ahat
&Anahat) |
2 Min Ahat & 1
Min Anahat |
3 Minutes |
|
|
7 |
Silence (1 Mins) |
1Minute |
2 Minutes |
|
|
8 |
Sankalpa |
5 times in Anahat |
1 Min |
|
|
9 |
Closing Prayer |
|
1 Minute |
|
|
From 3rd week onward mix the practices and keep
on changing them every day and set the class for 45 Mins to 60 Mins. |
|
|||
|
||||
Practices
Modified and performed sitting on Chair or lying on bed or
with
the support of wall or table or chair
|
|
Yoga Protocol for Elderly People - Despondent (15 – 20 minutes) |
|
|||||||
|
SL.NO |
YOGA PRACTICES |
ROUNDS |
DURATION |
|
|||||
|
1st day practices |
|
|
|
||||||
|
1 |
StartingPrayers
: OM Sahana Vavatu |
|
1 Minute.. |
|
|||||
|
2 |
SukshmaVyayam (Micro Exercises)
:: Sitting on Chair |
|
|||||||
|
|
Finger
Strengthening |
5 times |
12minute |
|
|||||
|
|
Wrist Joint
Rotation (Alternate hand) |
5 times |
|
||||||
|
|
Upper Arms
Strengthening (Front, Side &
Upward)) |
5 times each |
|
||||||
|
|
Shoulder Movements
Up-Down, Back-Front & Rotations) |
5 times each |
|
||||||
|
|
Neck Movements
(Back & Front , Right & Left Bending , Right & Left
Twisting ) |
5 times each |
|
||||||
|
|
Toes Bending |
5 times |
|
||||||
|
|
Ankle Stretching
(Single & Both Legs) |
5 times |
|
||||||
|
|
Knee Joint
Stretching |
5 times each |
|
||||||
|
|
Butterfly
Stretch
|
10 times |
|
||||||
|
|
Sit-Ups (without
support) |
5 times |
|
||||||
|
3 |
Simple Shavasana |
2 Mins |
|
||||||
|
4 |
Deep Breathing |
5 rounds |
1 Min |
|
|||||
|
5 |
OM Kar Sounds |
5 rounds |
1 Min |
|
|||||
|
6 |
Prayers |
1 Min |
|
||||||
|
2nd day practices |
|
||||||||
|
1 |
StartingPrayers
: OM Sahana Vavatu |
|
1 Minute.. |
|
|||||
|
2 |
SukshmaVyayam (Micro Exercises)
:: Sitting on Chair :: Repeat all the
practices of 1st day |
10
Mins |
|
||||||
|
3 |
Simple Shavasana |
2 Mins |
|
||||||
|
4 |
Single Nostril
Kapalbhati |
20 st each |
1 Min |
|
|||||
|
Deep Breathing |
5 rounds |
1 Min |
|
||||||
|
5 |
Om kar Japa (Ahat) |
1 Min |
1 Min |
|
|||||
|
6. |
Silence |
1 Min |
1 MIn |
|
|||||
|
7. |
Prayers |
1 mIn |
|
||||||
|
3rd day practices |
|
|
|||||||
|
1 |
StartingPrayers
: OM Sahana Vavatu |
|
1 Minute.. |
|
|||||
|
2 |
Breathing & Loosening
Exercises(Sitting on Chair) |
|
|
||||||
|
|
Hand In & Out
Breathing |
5 times |
12 minutes |
|
|||||
|
|
Hand Stretch
Breathing (90% & 180%) |
5 times each |
|
||||||
|
|
Back Bending
Stretch |
5 times |
|
||||||
|
|
Forward
Bending |
5 times |
|
||||||
|
|
Side Bending |
3 Rounds |
|
||||||
|
|
Spinal
Twisting |
3 Rounds |
|
||||||
|
|
Pawan Muktasana |
5 times |
|
||||||
|
|
AshwaSanchalanasana |
5 times |
|
||||||
|
3 |
Simple Shavasana |
2 Mins |
|
||||||
|
4 |
Deep Breathing |
5 rounds |
1 Min |
|
|||||
|
5 |
OM Kar Sounds |
5 rounds |
1 Min |
|
|||||
|
6 |
Prayers |
1 Min |
|
||||||
|
4thday practices |
|
||||||||
|
1 |
StartingPrayers
: OM Sahana Vavatu |
|
1
Minute.. |
|
|||||
|
2 |
Shoulder Exercises and Mudra : |
|
|||||||
|
|
Shoulder Stretching(Vertical) |
5 times |
12 minutes |
|
|||||
|
|
Shoulder Stretching
( Horizontal) |
5 times |
|
||||||
|
|
Gomukhasana
Shoulder Stretching
|
5 Rounds |
|
||||||
|
|
Spiral Rotation of
hands circles clockwise & Anti clockwise by alternate hand) |
2-4 Circles |
|
||||||
|
|
Chin Mudra
Breathing |
5-10 times
|
|
||||||
|
|
Vayu Mudra
Breathing |
5-10 times
|
|
||||||
|
|
Ashwini Mudra followed by MulaBadha One time |
5 times |
|
||||||
|
|
Agnisara Kriya followed by Uddiyan Bandha : 2 times |
2 rounds |
|
||||||
|
3 |
Nada Anusandhana (A
Kar - U Kar - M Kar - AUM kar )3 rounds each |
2-3 Mins |
|
||||||
|
4 |
Om Kar Japa (Ahat&Anahat) |
2 Mins |
2 Mins |
|
|||||
|
5 |
Silence |
1 Mins |
1 Min |
|
|||||
|
6 |
Sankalpa |
5 times |
1 Min |
|
|||||
|
7 |
Prayers |
1 Min |
|
||||||
|
5thday practices |
|
||||||||
|
1 |
StartingPrayers
: OM Sahana Vavatu |
|
1
Minute.. |
|
|||||
|
2 |
Loosening &Strengthening
Exercises with the support |
|
|||||||
|
|
Ankle Rotation
(Alternate legs) |
5-10 times |
12 minutes |
|
|||||
|
|
Trikonasana |
10-20 Secs holding |
|
||||||
|
|
Vrikshasana |
10-20 Secs holding |
|
||||||
|
|
Utkatasana with
wall Support
|
5Secs Holding |
|
||||||
|
|
ParshwaTanasana (With Wall Support) |
5-10 Sec Holding |
|
||||||
|
|
Wall Support
Chaturanga (Plank ) |
5 times |
|
||||||
|
|
Trikonasana Leg
Stretching (Leg on the stool) |
3-5 times |
|
||||||
|
|
Virabhadrasana (Warrior Pose) |
15-30 Secs holding |
|
||||||
|
|
Walking on the
lines |
3-5 mitres |
|
||||||
|
|
Walking on the
line (With Book on the head) |
3-5 mitres |
|
||||||
|
3 |
Nada Anusandhana (A Kar - U Kar - M
Kar - AUM kar ) |
3 rounds each |
3 Mins |
|
|||||
|
4 |
Om Kar Japa (Ahat & Anahat) |
2 Mins |
2 Mins |
|
|||||
|
5 |
Silence |
1 Mins |
1 Min |
|
|||||
|
6 |
Sankalpa |
5 times |
1 Min |
|
|||||
|
7 |
Prayers |
|
1 Min |
|
|||||
|
6thday practices |
|
||||||||
|
1 |
StartingPrayers
: OM Sahana Vavatu |
|
1
Minute.. |
|
|||||
|
2 |
Loosening & Stretching
Exercises in Supine Posture (Lying on the BED) : |
|
|||||||
|
|
Hand In & Out
Breathing |
5 times |
12 Minutes |
|
|||||
|
|
Hand Raising
Breathing |
5 Times |
|
||||||
|
|
Neck Twisting |
3 Rounds |
|
||||||
|
|
Straight Leg
Raising |
3 Rounds |
|
||||||
|
|
Pawan Muktasana
(Alternate Legs) |
3 times each |
|
||||||
|
|
SetuBandhasana |
3 times |
|
||||||
|
|
Folded Leg Lumbar
stretch (Alternate Leg ) |
3 times each |
|
||||||
|
|
Folded Leg Lumbar
stretch (Both Legs Together) |
3 times |
|
||||||
|
3 |
Simple Shavasana Breathing 5 times & 3 times OM kar
sound |
3 Minutes |
|
||||||
|
4 |
Pranayama
|
|
|||||||
|
|
Single Nostril
Kapalbhati |
20 Strokes each |
5 minutes |
|
|||||
|
|
NadiShuddhi |
5 rounds |
|
||||||
|
|
Sukha
Pranayama(Deep Breathing) |
|
|||||||
|
|
Bhramari |
5 rounds |
|
||||||
|
5 |
Om Kar Japa (Ahat&Anahat) |
2 Mins |
2 Mins |
|
|||||
|
6 |
Silence |
1 Mins |
1 Min |
|
|||||
|
7 |
Sankalpa |
5 times |
1 Min |
|
|||||
|
8 |
Closing Prayers
:SarveBhavantuSukhinah…….. |
|
1 Min |
|
|||||
Note:
Repeat all the days practices in same
way from 2nd week onward. for a month.
And in 2nd month onward time can be increased by 10 mins and daily schedule can be for 30 Mins
duration in which
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