antistress

Yoga Antistress For Women

Our program yoga antistress for women will take a week, after which you are guaranteed to feel much better! Classes are planned 2 times a day for 30-60 minutes (in the morning – before breakfast, evening – before dinner, or 2-3 hours after dinner, i.e at night).

1 day

MORNING:

  • Jala-neti (yogic washing of the nose) – 5 minutes.
  • Kapalabhati breath dryly – 2-3 minutes.
  • Surya-namaskar with  Ashvini-wise  – 20 minutes.
  • Shavasana – 5 minutes
  • Anul-Vil Pranayama – 5 minutes.

EVENING:

  • Chandra-Namaskar – 10 minutes
  • Shavasana – 10 minutes

2 day

MORNING:

  • Kunjal-kriya (optional, or Agnisara-kriya) – 5 minutes
  • Surya Namaskar – 10 minutes
  • Shavasana – 5 minutes
  • The complex of static asanas,

For example (withholding for 2 minutes): Tadasana (Samasthiti), Padahastasana, Dandasana (lower plank), Balasan, Bhujangasan, Shalabhasan, Chakrasan or Khandarasan (easier), Pachchimotanasan, Sarvangasana.

  • Shavasana – 10 minutes.
  • Nadi Shodhana Pranayama – 10 minutes.

EVENING:

  • Anul-vil Pranayama – 10 minutes
  • Singing the mantra OM – 10 minutes
  • Trataka meditation – 5-10 minutes

3 day

MORNING:

  • Jala-neti (yogic washing of the nose) – 5 minutes.
  • Kapalabhati breath dryly – 2-3 minutes.
  • Surya-namaskar – 15 minutes.
  • Shavasana – 10 minutes
  • Samaveta Pranayama with  Ashvini-wise  – 5 minutes

EVENING:

  • Chandra-Namaskar – 10 minutes
  • Meditation “I’m Peace” – 10 minutes
  • Trataka Meditation – 5 minutes

Day 4 (INTENSIVE):

MORNING:

  • Kunjal-kriya (optional, or Agnisara-kriya) – 5 minutes
  • Surya-namaskar – 25-30 minutes
  • Shavasana – 10-15 minutes
  • Samaweta Pranayama – 5 minutes

EVENING:

  • Nadi Shodhana Pranayama – 10 minutes
  • Meditation “Pulse japa” or “Chakra Anusadhana” – 15 minutes
  • Meditation Trataka (3-4 approaches) – 10 minutes

5 day (REST & RECOVERY)

MORNING:

  • Jala-neti (yogic washing of the nose) – 5 minutes.
  • Surya Namaskar – 10 minutes
  • Shavasana – 10 minutes
  • Agnisara Kriya – 5 minutes
  • Kapalabhati – 5 minutes
  • Anul-vil pranayama – 5 minutes

EVENING:

  • Yoga-nidra (60 minutes)
  • Trataka – 5 minutes

6th day

MORNING:

  • Nauli-kriya or Kunjal – 5 minutes
  • Agnisara-kriya with Mula-bandha – 5 minutes
  • Surya Namaskar in a slow rhythm, under breath – 10 minutes
  • Surya-namaskar, with delays – 5 minutes
  • Surya Namaskar with mantras – 5 minutes
  • Shavasana – 10 minutes
  • Anuloma-vil pranayama with mantra (Co-Ham) – 5 minutes
  • Nadi-shodhana pranayama in the ratio 1: 2: 2 or 1: 4: 2 for the experienced – 5 minutes

EVENING:

  • Chandra Namaskar – 5 minutes
  • Kapalabhati-pranayama with Mula-bandha or Ashwini-wise  – 5 minutes
  • Anul-vil pranayama or Nadi Shodhana – 5 minutes
  • Trataka – 5 minutes
  • Shambhavi mudra  – 5 minutes
  • Ajapa Japa – 5 minutes
  • Chakra Anusadhana on Anahata-chakra – 5-10 minutes
  • Chidakasha Dharana – 5 minutes

Day 7

MORNING:

  • 54 surya-namaskaras (30-45 minutes)
  • Shavasana 15-20 minutes
  • Singing of OM mantra, concentration on Anahata-chakra – 5 minutes

EVENING:

  • Chandra-Namaskar in a fast rhythm – 10 minutes
  • Yoga-nidra 45-60 minutes
  • Chandra Namaskar – 5 minutes in a slow rhythm
  • Chakra-anusadhana on Vishuddhi or Ajna-chakra – 15 minutes

In these seven days:

  • drink less coffee, carbonated drinks, alcohol, water and drinks with ice.
  • eat less than spicy, roasted, canned, pickled and salted, less white rice, less potatoes, less meat and poultry (if you eat), less bread.
  • drink more warm or pleasantly hot water (you can with 2-3 drops of lemon or other fresh juice), herbal teas and dues.
  • We eat in general less (do not overeat) and preferably 70% of heat-treated (preferably: fried on wok, stewed on water, or cooked on steamed, or baked in the oven, grilled) on vegetables. From cereals: black or brown rice, kinoa, amaranth, buckwheat (buckwheat can be soaked for the night, ready in the morning), green mung (soaked for the night, ready in the morning – eat with natural honey).
  • Do not abuse ghee oil, it has a large %% trans fat.
  • more accurately with the fruits from the store, they are usually not useful “plastic”, we go to the market.
  • Do not use packaged milk and yogurt from the store (non-living dairy products).
  • Avoid negative information and negative attitudes.

you will get the result that”YOGA ANTISTRESS FOR WOMEN”.

See Another Article: Essential yoga exercises for women after 40 years

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