Scribd Logo
Upload

Welcome to Scribd!

  • 31 views

    Arthritis

    Uploaded by

    Rabishangkar Khumballambam
    The document outlines an exercise routine for arthritis that includes loosening exercises, small muscle exercises, yoga poses, pranayama breathing techniques, meditation, and cleansing practices. The routine provides specific exercises, the number of repetitions or duration for each.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Arthritis

    Uploaded by

    Rabishangkar Khumballambam
    31 views2 pages
    The document outlines an exercise routine for arthritis that includes loosening exercises, small muscle exercises, yoga poses, pranayama breathing techniques, meditation, and cleansing practices. The routine provides specific exercises, the number of repetitions or duration for each.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines an exercise routine for arthritis that includes loosening exercises, small muscle exercises, yoga poses, pranayama breathing techniques, meditation, and cleansing practices. The routine provides specific exercises, the number of repetitions or duration for each.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    31 views2 pages

    Arthritis

    Uploaded by

    Rabishangkar Khumballambam
    The document outlines an exercise routine for arthritis that includes loosening exercises, small muscle exercises, yoga poses, pranayama breathing techniques, meditation, and cleansing practices. The routine provides specific exercises, the number of repetitions or duration for each.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    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

    You might also like