THE WONDER HEALTH DRINK

GREEN JUICE

THIS WONDER HEALTH DRINK WILL KEEP YOU ENERGETIC

THROUGHOUT THE DAY, WHILE HELPING YOU TO CONTROL YOUR
WEIGHT, CHOLESTRAL & increase your body's immunity
ITEMS THAT SHAL BE USED
ALL EDIBLE GREEN LEAVES, )1 OR 2 LARGE LEAVES, FEW MEDIUM SIZE LEAVES / A
BUNCH OF SMALL LEAVES, USE PROPORTIONATELY)
ALL SALAD VEGETABLES (CABBAGE, CARROT, WHITE PUMPKIN, CUCUMBER, BEANS, Beet
Root ETC - USE IN SMALL QQUANTITIES)
EDIBLE GREEN LEAVES (ANY FEW OR ALL OF THE FOLLOWING CAN BE USED)
CORIANDER LEAVES (HARA DHANIA) , CURRY LEAVES, MINT LEAVES (PUDHINA)
PALAK, METHI & ALL OTHER KEERAI / SOPPU / KURA
TULSI, BAEL LEAVES, EDIBLE ROSE PATELS
KASHI SOPPU, BHRAMMI SOPPU, DRUM STICK LEAVES,
FEW NEEM LEAVES, FEW GUAVA / MANGO LEAVES
KARPURA VALLI (DODDA PATRE), AMRUTHA VALLI, PONKANNI KEERAI
1 BETAL LEAVES
1 TEASPOON OF FLAX SEEDS, 1 TABLESPOON OF SPROUTS ETC (IF AVAILABLE)
1 SPOON OF HONEY / HERBAL JUICE SUCH AS GOOSBERRY JUICE, ALOEVERA JUICE ETC
(IF AVAILABLE)
1 PIECE OF RADISH, 1 SMALL PIECE OF GINGER (IF NECESSARY)
SEPARATELY WASH SMALL LEAVES & INDIVIDUALLY WASH BIG LEAVES AND ENSURE
THAT THEY ARE FREE FROM ANY IMPURITIES & DRAIN OUT THE WASHED WATER
IF POSSIBLE SOAK ALL THE LEAVES TOGETHER IN SALT WATER & DRAIN OUT THE SALT
WATER
THOROUGHLY RINSE THEM IN DRINKING WATER
CRUSH THEM IN A MIXER FOR FEW MINUTES
SEPARATE THE JUICE BY REMOVING THE PULP WITH A CLEAN CLOTH OR A LARGE SIZE
TEA FILTER
CONSUME ABOUT A GLASS IN A DAY

SAI PADUKA YOGA CENTER

A sample daily schedule is given here under to give guidance for the students to practice at their place during the holidays as well as after finishing the learning period
at the center. While following these schedules, the student is advised to refer the relevant aspects in the booklet 'Essential Yoga Practices', forwarded to you earlier.

OBJECTIVE

General Fitness

Asthma, Bronchitis,
Sinus, Bangalore
Allergy - 20 Mts

General Fitness

Weight Reduction

Specific
Requirements /
Problems **

DAILY MORNING
SCHEDULE (Empty
Stomach)

20 Minutes

20 Minutes SCHEDULE

30 Minutes SCHEDULE

30 Minutes

45 Minutes

Asanas & Body

Postures

4 Types of jogging, Muka

dauti, Spinal Twist, Spinal
Stretch, Surya
Namaskara, Ardha kati
Chakrasana, Cycling = 8
Mts

Hand Stretch
Breathing, Spinal
Stretch, Spinal Twist, F
B Bending, Ardha Kati
Chakrasana = 6 Mts

4 Types of jogging, Muka

dauti, Spinal Twist, Spinal
Stretch, Surya
Namaskara, Ardha kati
Chakrasana, Cycling +
Specific Req. Asanas= 15
Mts

PRANAYAMAS /
BREATHING
TECHNIQUES

Kapala Bhati, Nadi Suddi,

Bhramari, Sectional /
Mudra Pranayamas,
Sheetkari or Dauti = 12
Mts

Kapala Bhati 1 set,

Nadi Suddi, Bhramari,
MudraPranayamas,
Sheetkari or Dauti = 12
Mts

Kapala Bhati 3 sets, Nadi

Suddi, Bhramari,
Sectional /
MudraPranayamas,
Sheetkari or Dauti = 12
Mts

4 Types of jogging,
Jumping, Muka dauti,
Spinal Twist, Spinal
Stretch, Surya
Namaskara, Ardha kati
Chakrasana, Cycling,
Side Leg Raise, Straight
Leg Raise, Heart Toning
Exercises= 12 Mts
Kapala Bhati 5 sets, Nadi
Suddi, Bhramari,
Sectional /
MudraPranayamas,
Sheetkari or Dauti = 15
Mts

Adi Sukha Pooraka

Pranayama 2 Mts

Adi Sukha Pooraka

Pranayama 2 Mts

Adi Sukha Pooraka

Pranayama 3 Mts

Adi Sukha Pooraka

Pranayama 3 Mts

Breath Watching
Meditation or Any one of
the learned Relaxation =
10 Mts

20 Minutes

20 Minutes

20 Minutes

20 Minutes

20 Minutes

IRT / QRT / DRT ;Short

Cyclic, Half Cyclic
Meditations; Breath
Watching Meditation

ALPHA - Positive
Affirmations, Good
Evening, Emotional
Healing, Self Healing

Dynamic Relaxation,
Progressive Muscular
Relaxation Technique

Brisk Walking = 3 km in
30 Minutes

Ending
techniques/Pranayam
a/MEDITATION /
RELAXING
TECHNIQUES
Evening meditation/
suitable
meditation/guided
relaxation *
* MEDITATIONS /
RELAXATIONS

4 Types of jogging, Muka

dauti, Spinal Twist, Spinal
Stretch, Knee Stretch,
Alternate Toe Touching,
Surya Namaskara, Ardha
kati Chakrasana +
Specific Req. Asanas= 20
Mts
Kapala Bhati 5 sets, Nadi
Suddi, Bhramari,
Sectional Sheetkari or
Dauti, A S Pranayama =
15 Mts

SPECIFIC REQUIREMENTS / PROBLEMS

CONCENTRATION
DEVELOPMENT :

Vrikshsana, Garudasana, Hand-Stretch Breathings, Tiger Breathing, Straight Leg raise

PHYSICAL STEMINA :

Tiger Stretch, Tiger Vreathing, Side Bending, Neck Movements with 3 variations

BACK PAIN :

Folded Leg Lumbar Stretch, Sethubandhasana Breathing, Tiger Breathing, Straight Leg Raise, Lower Back Massaging

MEMORY
DEVELOPMENT :

Ankle Stretching Breathing with Bhramari, Yoga Mudhra, Ushtrasana

DIGESTIVE
DISSORDERS, IBS :

Twisting, Side Bending, Navasana, Pavana Muktasana Kriya, Ankle stretch breathing, Hands in & out Breathing, Straight Leg Raise

OBESITY :

Hip Twist, Hip Rotation, Hip Stretch, Sitting Spinal stretch, Dhanurasana, Navasana, Paschimothasana Stretch, Wrist Rotation, Shoulder
Rotation, Pathasanchalana Breathing, drill Walking

Heart Toning Exercise :

Wrist Rotation, Shoulder Rotation, Side Bending, Padhasanchalana Breathing, Drill Walking.