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Preparatory Movements type 1 to 10 with Fast Speed
Sun Salutations 32 rounds in 8 minutes
   
Asana
 
Uttanpad Chakrasana (3 rounds)
Akarna Dhanurasana (1 minute on wach side)
Dhanurasana 3 rounds (1 minute each)
Udarsanchalan (3 rounds)
Ashwini Mudra in Sarwangasana (3 minutes)
Hansasana or Mayurasana (3 rounds each)
Halasana (1 minute)
Privart Trikonasana (1 minute on each side)
Matsyasana (30 seconds)
Veerasana (1 minute on each side)
Ardhamatsyendrasana (2 minutes on each side)
Shavasana (when needed)
Paschimottasana (1 minute)    

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)
Nouli (all types)
Vaman Dhouti (once a week)
Full shankhaprakshalana (once a year) followed by Laghoo Shankhaprakashlana for 40 days

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

OPTIONAL PRACTISES

Asana
Bhujangasana, Noukasana, Vipareetkarni, Vakrasana, Uttanpadasana, Pawavanmuktasana, Ardhpaschimottanasana, Ushtrasana

Pranayama
Anulom Viloma with or without Kumbhak, Right Nostrill Breathing

Cleasing Practices
Neti - Dand Dhouti - Vastra Dhouti Walking for 60 minutes

CONTRAINDICATONS

No Contraindication

FOOD HABITS

Suitable
Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes ) & Vegetables.

Avoid
Sugar, Sugar cane, Nonveg food, Milk & Milk Products, Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.

SPECIAL FOOD PROGRAMME FANEER

This is a specially designed food programme for reduction of weight. This includes the diet for three
days as follows;

First Day - Only Fruits and Raw Vegitables (no other food to be taken)
Second day - Only Water with Lemon Juice & Salt (no other food to be taken)
Third day - Only Juices & Soupes (liquid diet only)

DAILY PRACTICE PROGRAMS

No.
Asana / Yoga Technique
Duration in Minutes
1
Omkar Chanting
5
2
Sun salutation 32 rounds
8
3
Shavasana (corpse pose)
2
4
Uttan Chakrasana 3 rounds
3
5
Dhanurasana (bow pose) 3 rounds
3
6
Makarasana
2
7
Ashwini Mudra in Sarwangasana (horse gesture)
3
8
Halasana
2
9
Matsyasana
1
10
Shavasana
2
11
Ardha Matsyendrasana (spinal twist) both sides
5
12
Paschimottanasana
2
13
Akarna Dhanurasana
3
14
Udar Sanchalana 3 rounds
2
15
Shavasana
2
16
Hansasana (swanp pose) / Mayurasana (picock)
3
17
Parivarta Trikonasana (twisted triangle) from both sides
3
18
Veerasana from both sides
3
19
Shavasana
2
20
Agnisar (stimulating fire technique) 100 strokes
5
21
Uddiyan Bandha (abdominal lock) 5 rounds
5
22
Shavasana (corpse pose)
2
23
Kapalbhati (forceful exhalations) 5 rounds
5
24
Bhasrika (bellow’s breath)
10
25
Prayer
7
   
 
Total Time
90
   
  Meditation on Pancreas during the practice of all Asanas
  Yoga Nidra (once a day)
  Laghu Shankha Prakshalana (once a week)
 
Shankha prakshalana (complete) + 40 Days of Laghu shankha prakshalana (once a yeay)
     


Source : Official Site of Yoga Gurukul(University)


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