ARTHRITIS

SITHILIKARANA VYAYAMA (Loosening Exercises)

 Passive Rotation of Toes 10 rounds

 Toes Bending 10 rounds
 Ankle Rotation 10 rounds
 Knee Rotation 10 rounds
 Knee Cap Tightening 25 rounds
 Half Butterfly 10 rounds
 Full Butterfly 10 rounds
 Waist Rotation 10 rounds
 Wrist Rotation 10 rounds
 Shoulder Rotation 10 rounds
 Neck Bending 10 rounds
 Neck Rotation 10 rounds

SAKTI VIKASAKA SUKSMA VYAYAMA

 wrists – Mani Bandha Sakti Vikasaka 10 rounds

 Palms – Kara Tala Sakti Vikasaka 10 rounds
 Fingers – Anguli Sakti Vikasaka 10 rounds
 Elbows – Kaphoni Sakti Vikasaka 20 rounds
 Arms – Bhuja Bandha Sakti Vikasaka 20 rounds
 Back – Kati Sakti Vikasaka 10 rounds
 Thighs – Jangha Sakti Vikasaka 5 rounds
 Calf Muscles – Pindali Sakti Vikasaka 5 rounds

YOGASANAS

 Ardhakati Cakrasana ½ min

 Ardha Cakrasana ½ min
 Pada Hastasana 1 ½ min
 Bhujangasana ½ min
 Salabhasana ½ min
  Dhanurasana ½ min
 Sarvangasana 2 mins
 Matsyasana 1 min
 Viparita-Karani asana 1 ½ min
 Halasana 1 min
 Cakrasana ½ min
 Sasankasana 1min
 Vakrasana 2 mins
 Ardha-Matsyendrasana 1 min
 Ustrasana ½ min
 Instant Relaxation Technique (IRT) 1 min
 Quick Relaxation Technique (QRT} 3 mins
 Deep Relaxation Technique (DRT) 3 mins

PRANAYAMA

 Cleaning Breath (Kapalabhati Kriya) 40 t0 120 strokes/min

 Vibhagya Svasana (Sectional Breathing) 5 rounds
 Surya Anuloma Viloma Pranayama 21 rounds
 Candra Anuloma Viloma Pranayama 21 rounds
 Nadi Suddhi Pranayama 9 rounds
 Cooling Pranayama (Sitali, Sikari, Sadanta) 9 rounds
 Bhramari Pranayama 9 rounds

MEDITATION

 Nadanu-Sandhana 3 mins
 OM Dhyana (Meditation) 15 mins

KRIYAS (Cleansing practices)

 Jala Neti
 Sutra Neti
 Vamana Dhouti