PROGRAMS

Massage the eyelids with oil (sesame, almond, olive), then rinse with cool water. Open and close them by following the breath. Run the Gesture of the Bee (Bhramari Mudra): imagine that a bee spins in a circle in front of us, first one way then the other; bend your neck back and repeat the exercise; rubbing the hands and bring them closer to the eyes, the warmth of your hands will relax your eyes.

NOSTRILS PURIFICATION (Neti Kriya)

Washing with warm saline water.

EARS PURIFICATION (Karna Kriya)

Massage with oil using the little finger.

MOUTH PURIFICATION (Mansuya Kriya)

Clean teeth (Danta Kriya) and tongue (Jihva Kriya).

GENITAL AND ANUS PURIFICATION (Yoni / Lingam Kriya - Mula Kriya)

Massaging the genitals and anus with a few drops of oil and water in equal parts.

Execute for a few minutes contractions to the genitals (Asvini Mudra for the woman - vajroli Mudra for the man), inhaling and exhaling contracting relax.

Execute the Muladhara Bandha: breathe in contracting the sphincter, exhaling slowly relax him.

NAVEL PURIFICATION (Nabi Kriya)

Massage with oil for a few minutes then perform abdominal breathing (inhaling swell the belly, exhaling deflate).

FONTANELLE PURIFICATION (Brahmarendra or Jivodaka Kriya)

Massage the top of the skull with olive oil and a few drops of essential oil of mint. Tapping with the fingertips.

PROGRAMS FOR SPECIFIC DISEASES

CHRONIC BRONCHITIS - COLD

SUN SALUTATION - POSE OF THE PALM OF THE HAND - POSE OF THE TWO CIRCLES - SIMPLE POSE OF THE COCKEREL - POWERFUL POSE - POSE OF THE TREE - INTENSE STRETCH POSE - POSE OF THE FEET ON WOMB - STICK POSE

DRUM BREATHING - COMPLETE YOGIC BREATHING

PAINFUL MENSTRUATION (dysmenorrhea)

SUPPORTED SHOULDERSTAND - POSE OF THE FISH - HEADSTAND

CONSTIPATION

SUN SALUTATION - MULADHARA BANDHA (LOW CONTRACTION) - SIMPLE POSE OF THE COCKEREL - KNOT POSE - COBRA POSE - POSE OF THE DEVOTION - REVERSED POSE + SUPPORTED SHOULDERSTAND + POSE OF THE FISH - WIND-RELIEVING POSE - POSE OF THE BELLOWS - ABDOMINAL TWIST

ABDOMINAL BREATHING

PROGRAM FOR ANXIETY, DEPRESSION, STRESS

SUN SALUTATION - POSE OF THE TREE - COBRA POSE - POSE OF THE ADEPT - POSE OF THE DEVOTION - POSE OF ADITI - GESTURE OF THE SUN AND THE MOON - SUPPORTED SHOULDERSTAND + POSE OF THE FISH - POSE OF THE RESTING BUDDHA

BREATHING OF THE SUN AND THE MOON - COMPLETE YOGIC BREATHING

RELAX WITH CHAKRAS VISUALIZATION

PROGRAM TO PREVENT BACK PAIN

GESTURE OF THE SUN AND THE MOON - SUN SALUTATION - LATERAL POSE OF THE HERO - POSE OF THE DANCE - KNOT POSE - PARTIAL POSE OF THE COBRA - POSE OF THE ADEPT - POSE OF THE DEVOTION - POSE OF THE TIGER - RAISED ANGLE POSE - POSE OF ANANTA - POSE OF THE PILLAR - STICK POSE - ABDOMINAL TWIST - SNAKE TWIST

RELAX

PROGRAM TO PREVENT SINUSITIS

Perform daily washing of the nose with saline water and breathing techniques

SUN SALUTATION - INTENSE STRETCH POSE - PARTIAL POSE OF THE COBRA - POSE OF THE FEET ON WOMB

BREATHING OF THE SUN - BREATHING OF THE MOON - BREATHING OF THE SUN AND THE MOON - BREATHING OF THE LIGHT OF THE SKULL

PROGRAM TO PREVENT HEADACHE

GESTURE OF THE SUN AND THE MOON - POSE OF THE DEVOTION - POSE OF ADITI

BREATHING OF THE SUN AND THE MOON - COMPLETE YOGIC BREATHING

RELAX

PREVENTION PROGRAM FOR BLOOD PRESSURE PROBLEMS

LOW BLOOD PRESSURE

GESTURE OF THE FISH - GESTURE OF THE SUN AND THE MOON - SUN SALUTATION - POWERFUL POSE - QUADRANGULAR POSE - POSE OF THE SEAGULL - POSE OF THE HALF MOON - POSE OF ADITI

BREATHING OF THE SUN - CONTRARY BREATHING

HIGH BLOOD PRESSURE

POSE OF THE TREE - NATARAJ POSE - POSE OF THE EAST - POSE OF THE LOCUST

BREATHING OF THE MOON - IRREGULAR BREATHING - COMPLETE YOGIC BREATHING

RELAX

PROGRAM FOR PROMOTING BLOOD AND LYMPHATIC CIRCULATION OF THE LEGS

(Also useful to prevent cellulite, varicose veins, heavy legs)

LYMPHATIC DRAINAGE MASSAGE

GESTURE OF THE FISH - SUN SALUTATION - RAISED ANGLE POSE - ROWING BOAT POSE - PARTIAL POSE OF THE PILLAR - POSE OF THE PILLAR - REVERSED POSE - WIND-RELIEVING POSE - POSE OF THE BELLOWS - ANGLE POSE ON THE BACK - SUPPORTED SHOULDERSTAND - POSE OF THE FISH - POSE OF THE EAST - POSE OF THE LOCUST

CONTRARY BREATHING

RELAX

PREVENTION PROGRAM FOR DISORDERS OF THE HEART

POSE OF THE MOUNTAIN - POSE OF THE TREE - TRIANGLE POSE - POWERFUL POSE - QUADRANGULAR POSE - POSE OF THE LIBRA - SNAKE TWIST - REVERSED POSE - PLOW POSE - POSE OF THE RESTING BUDDHA - GESTURE OF THE SUN AND THE MOON

BREATHING OF THE SUN AND THE MOON - COMPLETE YOGIC BREATHING

RELAX

PROGRAM TO PREVENT THE KIDNEY DISORDERS

It stimulates the kidneys and all urinary system, increases diuresis. Execute mainly in the morning.

SUN SALUTATION - NATARAJ POSE - POSE OF THE THUNDERBOLT - POSE OF THE CAMEL - POSE OF THE ADEPT - COBRA POSE - KING COBRA POSE - POSE OF THE ARC - POSE OF THE LOCUST - POSE OF THE RESTING BUDDHA - POSE OF THE GREAT GESTURE - POSE OF ADITI - STICK POSE

Breathing techniques while supine

RELAX

PREVENTION PROGRAM FOR LIVER DISORDERS

MOUTH PURIFICATION - POSE OF THE LION - SUN SALUTATION - SIMPLE POSE OF THE COCKEREL - SIDE ANGLE POSE - LATERAL POSE OF THE HERO - NATARAJ POSE - POSE OF THE HALF MOON - ROWING BOAT POSE - POSE OF THE GREAT GESTURE - ABDOMINAL TWIST - POSIZIONE DEL MANTICE - PLOW POSE - POSE OF THE FISH - POSE OF THE RESTING BUDDHA

ABDOMINAL BREATHING

RELAX

LIST OF POSES AND PRANAYAMAS

LESSON 1

1) SIMPLE POSE (SUKHASANA)

2) EXERCISE OF BREATH

3) EXERCISE OF BREATH

4) GESTURE OF THE BEE (BHRAMARI MUDRA)

5) GESTURE OF THE SUN AND THE MOON (CHANDRA SURYA MUDRA)

6) GESTURE OF THE BALI DANCE (NATYA MUDRA)

7) POSE OF THE TREE (VRKSASANA)

8) POSE OF THE LIBRA (TULITASANA)

9) POSE OF THE TWO CIRCLES

10) POSE OF THE SEAGULL (PAKSINASANA)

LESSON 2

11) LOW CONTRACTION (MULADHARA BANDHA)

12) POSE OF THE ADEPT (SADHAKASANA)

13) GESTURE OF THE FISH (MATSYA MUDRA)

14) POSE OF ADITI (ADITIASANA)

15) POSE OF ANANTA (ANANTASANA)

16) ANGLE POSE ON THE BACK (SUPTAKONASANA)

17) SIMPLE POSE OF THE COCKEREL (KUKKUTASANA)

18) POSE OF THE CAMEL (USHTRASANA)

19) POSE OF GANAPATI (GANAPATIASANA)

LESSON 3

20) RAISED ANGLE POSE (UTTHITA KONASANA)

21) PLOW POSE (HALASANA)

22) POSE OF THE COBRA (BUJANGASANA)

23) POSE OF THE DEVOTION (DHARMIKASANA)

24) POSE OF THE EAST (PURVOTTANASANA)

25) LAKINI POSE (LAKINIASANA)

26) POSE OF THE MOUNTAIN (TADASANA)

27) SIDE ANGLE POSE (PARSHVA KONASANA)

28) POSE OF THE GREAT GESTURE (MAHAMUDRASANA)

29) REVERSED POSE (VIPARITA KARANIASANA)

LESSON 4

30) POSE OF THE LION (SIMHASANA)

31) POSE OF THE ARC (DHANURASANA)

32) ROWING BOAT POSE (PARIPURNA NAVASANA)

33) SLEEPING HERO POSE (SUPTA VIRASANA)

34) POSE OF THE PALM OF THE HAND (TALASANA)

35) LATERAL POSE OF THE HERO (PARSHVA VIRASANA)

36) POSE OF THE HALF MOON (ARDHA CHANDRASANA)

37) PARTIAL POSE OF THE PILLAR (ARDHA STAMBASANA)

38) POSE OF THE PILLAR (STAMBASANA)

39) POSE OF THE FISH (MATSYASANA)

40) POSE OF THE RESTING BUDDHA (SAYANA BUDDHASANA)

LESSON 5

41) POSE OF THE BELLOWS (BASTRIKASANA)

42) COW FACE POSE (GOMUKHASANA)

43) POSE OF THE KNOT (PASHASANA)

44) PARTIAL POSE OF THE TREE (ARDHA VRKSASANA)

45) PARTIAL POSE OF THE COBRA (ARDHA BUJANGASANA)

46) POSE OF THE DANCE (NATYASANA)

47) POWERFUL POSE (UTKATASANA)

48) SUN SALUTATION (SURYA NAMASKAR)

LESSON 6

49) POSE OF THE FEET ON WOMB (GARBHA PADASANA)

50) BRIDGE POSE (SETU BANDHASANA)

51) POSE OF THE LOCUST (SALAMBASANA)

52) ABDOMINAL TWIST (JATHARA PARIVARTASANA)

53) TRIANGLE POSE (TRIKONASANA)

54) POSE OF THE SIDEWAYS TRIANGLE (UTTANA PARSHVA TRIKONASANA)

55) SNAKE TWIST (SARPASANA)

LESSON 7

56) QUADRANGULAR POSE (CHATUSHKONASANA)

57) MONKEY POSE or LOW LUNGE (ANJANEYASANA)

58) NATARAJ POSE (NATARAJASANA)

59) INTENSE STRETCH POSE (UTTANASANA)

60) POSE OF THE TIGER (SARDULASANA)

61) FEROCIOUS POSE (UGRASANA)

62) TWIST OF THE SAGE MATSYENDRA (ARDHA MATSYENDRASANA)

LESSON 8

63) SUPPORTED SHOULDERSTAND AND ITS MODIFICATIONS (SALAMBA SARVANGASANA)

64) WIND-RELIEVING POSE (PARVANAMUKTASANA)

65) PARTIAL BOAT POSE (ARDHA NAVASANA)

66) HEADSTAND (SIRSASANA)

67) TWIST OF THE SAGE MARICHY (MARICHYASANA)

68) STORK POSE (KAGAMASANA)

69) POSE OF THE PARROT (SHUKASANA)

70) POSE OF THE GATE (PARIGHASANA)

71) POSE OF THE THUNDERBOLT (VAJRASANA)

72) POSE OF THE CRICKET (JHILLIASANA)

73) SVASTIKA POSE (SVASTIKASANA)

LESSON 9

74) VIRABHADRA POSE (VIRABHADRASANA)

75) EXTENDED HANDS AND FEET POSE (UTTHITA HASTAPADASANA)

76) POSE OF GARUDA (GARUDASANA)

77) REVOLVED SIDE ANGLE POSE (PARIVRITTA PARSHVAKONASANA)

78) REVOLVED WIDE-LEGGED FORWARD BEND (PRASARITA PADOTTASANA)

79) RECLINED TRIANGLE POSE (SUPTA KONASANA)

80) LATERAL PLOW POSE (PARSHVA HALASANA)

81) HORSE POSE (VATAYANASANA)

82) SIDE POSE OF ARC (PARSHVA DHANURASANA)

83) POSE OF THE BED (PARYANKASANA)

84) POSE OF FIRMNESS (DRISTIKASANA)

85) GOPITA POSE (GOPITASANA)

86) SWAN POSE (HAMSASANA)

87) QUAIL POSE (VARTAKASANA)

88) HERON POSE (KRAUNCHASANA)

89) CHATAKA POSE (CHATAKASANA)

LESSON 10

90) MOON SALUTATION (CHANDRA NAMASKAR)

91) EARTH SALUTATION (PRITHVI NAMASKAR)

LESSON 11

92) CENTRAL AXIS POSE (MERUDANDASANA)

93) POSE OF THE SUN SALUTATION (SURYA NAMASKARASANA)

94) STICK POSE (DANDASANA)

95) PARTIAL POSE OF THE LOCUST (SAPURNA SALAMBASANA)

96) BOAT POSE (NAUKASANA)

97) COBRA POSE (BUJANGASANA)

98) KING COBRA POSE (RAJA BUJANGASANA)

BREATHINGS (PRANAYAMA)

LESSON 1

1) BREATHING OF THE BEE (BHRAMARI PRANAYAMA)

2) CONTRARY BREATHING (VILOMA PRANAYAMA)

LESSON 2

3) BREATHING OF THE SUN (SURYA PRANAYAMA)

4) BREATHING OF THE MOON (CHANDRA PRANAYAMA)

5) BREATHING OF THE SUN AND THE MOON (SURYA CHANDRA PRANAYAMA)

LESSON 3

6) DRUM BREATHING (MRIDANGA PRANAYAMA)

7) INTERRUPTED BREATHING (VILOMA PRANAYAMA)

8) MEDITATION ON LISTENING TO THE OWN BREATH

LESSON 4

9) COMPLETE YOGIC BREATHING

LESSON 5

10) BREATHING OF THE LIGHT OF THE SKULL (KAPALABHATI)

11) IRREGULAR BREATHING (VILOMA PRANAYAMA)

LESSON 6

12) BREATHINGS ON CHAKRAS

PROGRAMS