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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