Dr. Shamanthakamani Narendran

M.D. (Pead), Ph.D. (Yoga Science)

INTEGRATED YOGA MODULE FOR MENSTRUAL DISORDER – I

Breathing practices Hands in and out breathing Hands stretch breathing Ankle stretch breathing Tiger breathing Sasankasana breathing Straight leg raise breathing Cycling Quick relaxation technique (QRT)

(Heavy Periods and Frequent Periods)

YogasanasStanding Ardhakati cakrasana Ardha cakrasana Padahastasana Viparita karani with wall support Quick relaxation technique (QRT) Setubandhasana Halasana Matsyasana Ardha Sirsasana/Sirsasana Bhujangasana Ustrasana Deep relaxation technique (DRT)

PranayamaKapalabhatiVibhaga pranayama (Sectional breathing)Nadi suddhi

Meditation (Dhyana Dharana)NadanusandhanaOM meditation

KriyasJala NetiVaman Dhouti

INTEGRATED YOGA MODULE FOR MENSTRUAL DISORDER – II

Sithilikarna Vyama (Loosening Exercises) Jogging Forward & Backward bending Side bending Twisting Butterfly loosening Baddhakonasana exercise Tiger stretch Pavanamuktasana kriya Situps from standing position Halasana Pascimottanasana exercise Suryanamaskar Quick relaxation technique (QRT)

(Decreased flow, pain during menses, less frequency periods)

Yogasanas Bhujangasana Salabhasana Dhanurasana Malasana Supta Vajrasana Janusirsasana Ardha Sirsasana/Sirsasana Viparitakarani Kriya and Banda Sarvangasana Matsyasana Halasana Sasankasana Marichyasana Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama (Sectional breathing) Surya Anuloma Chandra Anuloma Nadi suddhi Sitali/Sitkari/Sadanta pranayama Meditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vaman Dhouti Laghu – Sankha praksalana

INTEGRATED YOGA MODULE FOR ONCOLOGY

Breathing practices Hands in and out breathing Hands stretch breathing Ankle stretch breathing Straight leg raise breathing (Alternate legs)Suksma Vyayama (strengthening exercises) Manibandha sakti vikasaka (wrists) Karapristha sakti vikasaka (back of hands) Kaphoni sakti vikasana (elbows) Griva sakti vikasaka – I (neck) Griva sakti vikasaka – II (neck) Kati sakti vikasaka – I (back) Kati sakti vikasaka – II (back) Netra sakti vikasaka (eyes)

Yogasanas Ustrasana Bhujangasana Viparitakarani with wall support Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama (Sectional breathing) Surya Anuloma Chandra Anuloma Nadi suddhi Sitali/Sitkari/Sadanta pranayama Bhramari

Meditation (Dhyana Dharana)OM meditationCyclic meditationMind sound resonance technique (MSRT)Pranic energization technique (PET)

KriyasJala NetiSutra NetiVaman Dhouti

PROMOTION OF POSITIVE HEALTHBreathing practices Hands in and out breathing Ankle stretch breathing Tiger breathing Rabbit breathing Sasankasana breathing Straight leg raise breathingSithilikarana vyayama (loosening exercise) Jogging Forward and Backward bending Side bending Twisting Pavanamuktasana kriya Suryanamaskar

Yogasanas

Standing Ardhakati cakrasana Ardha cakrasana Padahastasana

Prone Bhujangasana Salabhasana Dhanurasana

Supine Sarvangasana Matsyasana Cakrasana

Sitting Pascimottanasana Vakrasana/Ardha

Matsyendrasana Sasankasana/ Yogamudra Ustrasana Deep relaxation

technique (DRT)

PranayamaKapalabhatiVibhaga pranayama (Sectional breathing)Nadi suddhiMeditation (Dhyana Dharana)NadanusandhanaOM meditationKriyasJala NetiSutra NetiVaman Dhouti

INTEGRATED YOGA MODULE FOR KNEE PAIN

Sithilikarana Vyayama (loosening exercises)Sitting Knee cap tightening Sitting position knee loosening Patella movement (passive) Straight leg raising (sitting on a chair) Tiger breathingSupine Knee cap tightening Side bending Twisting Suryanamaskara Quick relaxation technique (QRT)

Yogasanas Bhujangasana Salabhasana Dhanurasana Viparitakarani Halasana Setubandhasana Pascimottanasana Deep relaxation technique (DRT) (leg resting on

wall)

Pranayama Kapalabhati Vibhaga pranayama (Sectional breathing) Nadi suddhi BhramariMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vaman Dhouti

INTEGRATED YOGA MODULE FOR BACK PAIN

Breathing exercise Folded leg lumbar stretch Crossed leg lumbar stretch Pavanamuktasana lumbar stretch Setubandhasana lumbar stretch Dorsal stretch Tiger breathing Sasankasana breathing Bhujangasana breathing Straight leg raising (alternate legs) Side leg lumbar stretchRelax in Makarasana

Yogasanas Ardhakaticakrasana Viparitakarani (with wall support) Matsyasana Ustrasana Deep relaxation technique (DRT)

Pranayama Vibhaga pranayama (sectional breathing) Nadi suddhi Sitali/ Sitkari/ Sadanta pranayama Bhramari

Meditation (Dhyana Dharana) Nadanusandhana OM meditation

Kriyas Jala Neti Sutra Neti

INTEGRATED YOGA MODULE FOR KNEE AND BACK PAIN

Knee cap tightening Sitting position knee loosening Knee rotation Cycling Viparita karani with wall support Folded legs lumbar stretch Crossed legs lumbar stretch Side leg raising Side lumbar stretch Pavanamuktasana lumbar stretch Setubandhasana lumbar stretch Relax in Makarasana Deep relaxation technique (DRT)

PranayamaSurya Anuloma pranayamaNadi suddhi

Meditation (Dhyana Dharana)NadanusandhanaOM meditation

KriyasJala NetiSutra Neti

INTEGRATED YOGA MODULE FOR HYPERTENSION

Suksma Vyayama (strengthening the joints) Loosening of wrists Shoulder rotation Padasancalana Drill walkingBreathing exercise Hands stretch breathing Ankle stretch breathing Trikonasana breathing Tiger breathing Straight leg raising Setubandhasana breathing Quick relaxation technique (QRT)

Yogasanas Ardhakaticakrasana Vrksasana Garudasana Vakrasana/ Ardha-Matsyendrasana Gomukhasana Bhujangasana Deep relaxation technique (DRT)

Pranayama Vibhaga pranayama Candra Anuloma pranayama Nadi suddhi Ujjayi pranayama Sitali/ Sitkari/ SadantaMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Vamana Dhouti Kapalabhati (20-40 strokes/minute)

INTEGRATED YOGA MODULE FOR HEADACHE AND NECK PAIN

Loosening and breathing exercises Loosening of fingers Loosening of wrists Rotation of shoulder Neck bending Neck rotation Pada sancalana Hand stretch breathing Tiger breathing Sasankasana breathing Head rolling Suryanamaskara Quick relaxation technique (QRT)

Yogasanas Ardhakaticakrasana Padahastasana Trikonasana Vakrasana/ Ardha-Matsyendrasana Ustrasana Bhujangasana Salabhasana Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama Candra Anuloma pranayama Nadi suddhi Sitali/ Sitkari/ Sadanta BhramariMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vamana Dhouti

AvoidSupine postures – DhanurasanaSevere cases of headach and neck pain should

also avoidExtreme forward bendingSutra NetiVamana Dhouti

INTEGRATED YOGA MODULE FOR GASTROINTESTINAL DISORDER

Breathing exercises Ankle stretch breathing Tiger breathing Straight leg raise breathing Navasana breathing Instant relaxation technique (IRT)Sithilikarana Vyayama (loosening exercises) Jogging Forward and Backward bending Side bending Twisting Pavanamuktasana kriya Quick relaxation technique (QRT)

Yogasanas Ardhakaticakrasana Padahastasana Parivritta Trikonasana Vakrasana/ Ardha-Matsyendrasana Bhujangasana Salabhasana Uddiyana Bandha / Agnisara Nauli kriya Viparitakarani kriya Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama (sectional breathing) Nadisuddhi pranayama Sitali/ Sitkari/ Sadanta pranayama Bhramari pranayamaMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vamana Dhouti Laghu Sankhapraksalana

INTEGRATED YOGA MODULE FOR DIABETES MELLITUS

Breathing exercises Rabbit breathing Tiger breathing Navasana breathingSithilikarana Vyayama (loosening exercises) Jogging Forward and Backward bending Trikonasana bending Twisting Dhanurasana swing Pavanamuktasana kriya Suryanamaskara Quick relaxation technique (QRT)

Yogasanas Parivritta Trikonasana Vakrasana/ Ardha-Matsyendrasana Ustrasana Hamsasana / Mayruasana Bhujangasana Dhanurasana Sarvangasana Matsyasana Uddiyana Bandha / Agnisara Kriya Nauli Kriya Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama (sectional breathing) Nadisuddhi pranayama Sitali/ Sitkari/ Sadanta pranayama Bhramari pranayamaMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vamana Dhouti

INTEGRATED YOGA MODULE FORASTHMA

Breathing practices Hands in and out breathing Ankle stretch breathing Tiger breathing Rabbit breathing Dog breathing (eyes closed) Straight leg raise breathing Back stretch Tiger stretch Yoga chair breathingSithilikarana Vyayama (loosening exercises) Pavanamuktasana kriya Suryanamaskar

Yogasanas Ardhakati cakrasana Padahastasana Ardha cakrasana Vakrasana/ Ardha-Matsyendrasana Bhujangasana Salabhasana Sarvangasana Matsyasana Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama (Sectional breathing) Surya Anuloma Nadi suddhi BhramariMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vaman Dhouti

INTEGRATED YOGA MODULE FOR ARTHRITIS

Sithilikarana Vyayama Passive rotation of toes Toe bending Ankle bending and Ankle rotation Knee bending and Knee rotation Half butterfly and Full butterfly Waist rotation Wrist rotation Shoulder rotation Neck bending and Neck rotation

Sithilikarana Vyayama (strengthening exercises) Manibandha sakti vikasaka (wrist) Kara tala sakti vikasaka (palms) Anguli sakti vikasaka (fingers) Kaphoni sakti vikasaka (elbows) Bhujabhandha sakti vikasaka (arms) Kati sakti vikasaka (back) Jangha sakti vikasaka (thighs) Pindali sakti vikasaka (calf)

Pranayama Kapalabhati Vibhaga pranayama (Sectional breathing) Nadi suddhi Sitali/ Sitkari/ Sadanta BhramariMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vaman Dhouti

INTEGRATED YOGA MODULE FOR ANXIETY AND DEPRESSION

Sithilikarana Vyayama (loosening exercises) Jogging Spinal twist and Spinal stretch Knee stretch Forward and Backward bending Alternate toe touching Suryanamaskar Relax by walking Tiger stretch Alternate Bhujangasana and Parvathasana Cycling Pascimottanasana stretch Side leg raising Quick relaxation technique (QRT)

Yogasanas Ardhakati cakrasana Padahastasana Ardha cakrasana Bhujangasana Salabhasana Dhanurasana Sarvangasana Matsyasana Halasana Chakrasana Sasankasana Vakrasana/ Ardha-Matsyendrasana Ustrasana Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama (Sectional breathing) Surya Anuloma pranayama Nadi suddhi Sitali/ Sitkari/ Sadanta BhramariMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vaman Dhouti

INTEGRATED YOGA MODULE FOR DYNAMICS / OBESITY

Sithilikarana Vyayama (loosening exercises) Jogging with jump Spinal twist Spinal swing Hip twist Hip rotation Hip stretch Knee stretch Forward bending Backward bending Alternate toe touching Suryanamaskar Relax by walking

Tiger stretch Spinal stretch Back stretch Dhanurasana swing Alternate Bhujangasana and Parvathasana Navasana Cycling Pascimottanasana stretch Combination Pascimottanasana / Halasana stretch Side leg raising Alternate leg raising Quick relaxation technique (QRT)

Yogasanas Ardhakati cakrasana Ardha cakrasana Padahastasana Vakrasana/ Ardha-Matsyendrasana Ustrasana Bhujangasana Salabhasana Dhanurasana Sarvangasana Matsyasana Halasana Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama (Sectional breathing) Surya Anuloma pranayama Nadi suddhiMeditation (Dhyana Dharana) Nadanusandhana OM meditationKriyas Jala Neti Sutra Neti Vaman Dhouti

INTEGRATED YOGA MODULE FOR VOICE CULTURE

Breathing practices Hands stretch breathing Dog breathing Tiger breathing Tongue massaging Tongue in and out Tongue rotation Bhramari Lip stretch

Karna sakti vikasaka Mukha dhouti Laughter Mouth twisting Tongue twisting Head rolling Vaksakti vikasaka

Yogasanas Ardhakati cakrasana Ardha cakrasana Padahastasana Bhujangasana Salabhasana Viparita karani Sarvangasana Halasana Matsyasana Deep relaxation technique (DRT)

Pranayama Kapalabhati Vibhaga pranayama Nadi suddhi Ujjyi pranayama Bhastrika pranayama Bhramara / Bhramari pranayama Chanting (Maha mrityunjaya mantra, songs & bhajans) Simha MudraMeditation (Dhyana & Dharana) Nadanusandhana OM meditation

Kriyas

Jala Neti

Sutra Neti

Vaman Dhouti