Page No.

Date

1 5 - 0 3 - 2 3

Cluanteu-3
oga 0 ueilive Meauus dau
Geah Distase

Calection
uuluch oiginateo ontieut udia, t
9yaga,
putual plsicalaudl Atal puoctisea

snse ds uniou
e Jeum ugols teual

yical hloakout,Pode&Meditatiou Bucatuuq Exeucis oal

epiquESaM auocioded u uga

Keuelts o 90

PouesQud 4ul become slaoug.

Guculatiou o blzod becopme -AOLmOl
Smnune Austtnissxegtlueued
RespiualouOugess beCome iciet
dicien euetauySsfemedaaougces
Uacles become shous
J

Obeity
is exeLssacCumuaitidi alat tauttiuq uuncHastal
body oeigtt

tCLAs at bad atadepsitead wi d s

Speciallu ouEOA Lik ahdonmen, Clazst,ShbLuld t -
butlacas Qud ag
 Pege No
Date

Symbols,
nssoplagsical icienoy
Decline plysicalpeusonalit.
fecliug diued tola.le ptuesmiug plejaitaadtiuit
adiacpuoblemd

Cases
Waoug dietay abib.
Le plpaical activity.
Sndis LJnt
Sedeucda Jidestub
Doanlcia aluo hoamoualvauatiaud..

* n t puedeut ofeyt, e a iu e dauip.tion

Some g030u0 heu

1 ladasaua adamtausMout aiui

Ps.ceohusus 'ti9touud up iu atletinu peties t yu

onupuoucls. Statecla youL hauds Ar
alsad

upuoaMds.ilila dolcing hiutatthaseye sod at

uuA hcels, oud ome000A tocs poink Strtch
thehody
Aso pulup ou o d 4poluds ugwurds
Ateu arne Aiat hutalu out Shio
oud Corte do d paeuious positioL
Stand on
coes
Beueita
n
odoxouuaumpaouestupostuu
4Jouts
o u bo.cl
aLd unAou abdomen Od butlce
 Page No
Date L

1JAeducts odduet Callen ouclh)Maces ouM aukles

Oud neLA Auouq
Helpul duatmtutoupescteugiou
mpaubues diqestiou poblena

Coutainindicatiaus
Yeoplesuluiug Aubm blood paACL uould ouoid

Penpla AuldeugN rt dusomnia hendacueAuould OUicd

is 030La Alotld be quoidtd duaua DHEaenauc

2 aticlaakuodaua (Splual uist pose

Pubcedus Staud Atunigut keep aboui 2ft distauce betuuecoe
eet haucs u uat,u YGne
Louldeus oud paualloeaclh silueu.
Nou slatoly tuoist maximLuoalo ertueu
Sie deep ubalatiba, exlkalo
tolil yetu Come back. ausedau.2-3
Betouds ad oouoaposition uen
uist stueM Aide
Figure 3.3 Kacichakrasana

beuata
Iua gno 040Ma thneA bacle, ne ckSuaulde aual
waist

Stuuataeustl spuL a aLil

Gyoed doelleulu CouAtipatiou
Helna dh JAeueuiug back pa
eneuales elua
aAcottua 0 oud istiu acliae
gldnLAA OAd ca oc dou
duniug dn
 Pege No
Date

day doelfeueplesital ouxol mtutol Juusio

CnutaaiAdicalious
Auoiel pAaclicius ndagone uabdorminal oAptual
Autgeu N
Auleigtb htuaia Alipdiac.dis u
Suould be auoideo
Auoid ctusuwgpManantit

3 . Pavaumuk tosauo powoa meauus wiud uktoMEaus Relense

Puaceduu
Ge_o0 yowa bacle
Exlaaleouc, uliu üulka.liuaAlnol aijedu dea do 9o
deguee au uomctis quouud.
Baud boju tleqs o u atus oud t du abolon
\ecpiua r knecs0d aucles deqeluea u
Hold nees haf dumd claspiug opposit elbaua
Beuddu nede id plecLc l cldo o ju enzcA
CoudKnudo roautaju d ajaua, butatutanetnalle
Stuoigla u neck oudCouoe Aead bace0 0 gpeuud.
Reltase u aums aud pla.ce uem hesidle Rbacl
ALilualiuq stALaigLten bt tu deas
IsLRlexholabeudu Jeqs back Jo dte Juclaxpositían
Beuelita
elps j seogtheLudlu backaue ab odo min
muaclesa
t helps dgeatiow od ueleede qa
.
t hepst NCHUQM Jo eletiveuess d u inne
 Page NO
Date

tuhautes bload cisuculatiou d ip oiutsaud

eases deualoudu d oweu back

Coutuoinditatious
AuaiditdutuJdu petiod opAeanauca
pils Bluould avoid i s
Anupnesudjuiu omheunta oH

AuaiclpAMaliciug lis osaua ptopl au dauua ia.blped

paALSLLR htaut pudblem, hpeudeidit heunia lpdis,
ntck od hack puobltrn.

,MatAuaaaua (Matayamcaus sk)

Puoceduuue
fapuadnurniuq atayasaMa sit iu Padamasoua1uta
lie dowo supire positioo_ad Chest up Hold toes with
nake Duch beliud. Hald upi does Lookop
fingers of your hand

Cross legs

Stay daA Some ime us

rown on ftoor
POSittou
Figure 3.5 Matsyasana

euetta
helps u apeuiug tue claet cud CouARcts_uouud Suouldes
1 paouiles ueligMon JueapHatou isorcdeus ad incrmes
dupaCopacit.
helpa u Atueugtiueuiug back muscle.. ud
Juactio ui Aua bugsaclown ti4Antss ontee
lauldeu
t kelps u u g Sponduihib
 Page No
Date

Coutaaiudicatious
A peudouuleuiug aon peufeusioumtust auoid

PAenau twomen souldnot emptuis GAauo.

Peuontu heasd oilmtut 6uotuld not puactico

iqaineoud dusomnia pofleils 8uould alao ouoid

nluiduals Julaaiug duonAeuousowe bok br

ntck uuies Bould nst olois asauo.

5. HolaJaua Ploug paje)

uoceduwe
lit supneoAuu auouud, \eeepiug Aetdoaiug
Aaixe u Aeas Rut gs auen b
.
pAesbiua loou anpalmadce

oucla Ad tla Hu Aloou

be u hcad. Hold ou
aboud ont minwL \Lcpiv
buatläua obmol.
Figure 3.6 Halasana

Holadoug Mads0ges al uutena

Aigesiead oYqaLsad acelExa
4hreuetaeua r obdomiua muacles aud
musce elieuts bac

ReieuesCouadipotinu oud baosts

DHodurou oudimpmouc3 JRueu. O.cueaticnsu
 Page No.
Data L

Coutuaundicatious
People Sudlaiug aom niatipped Dc ighblbadpvtddeAe
Suould unt do uisas0Aa

Deoplatu Baclk Amet Auould ust do tuis.

6 .aaclimottauosaua CPaskelima mtau 1oest DM back obolaud

uttaua meas Juleuse ec)

uOceduwui
SPwtu youu Meos JtHetched Oud
Haige botu i u aHms up.
Hold your toes with your Head touching the knees
placotu palrmAonHoLHAApecive index and middle finger
Bend
forward
Eneea.. Touch the
elbowto
the floor
Nou beud touu luead oud AaunK.
Don't bend
your knees
Figure 3.7 Paschimottanasana

tocs tot Au laumb, 1udts

oud middle4iuae u o c
beudiug need
ala o deep butatu exluale Albwly.y do douch uou htad to--
yo bstu yntA.
geud au aum oud d ao dduch Jle elbou0n te loo
Hu
Pxluala Complately aud, lunldiug o uou htatu, dtau
pos1uu o secoudd.
ATAALSe douda, lou etuan do ou tial positiou

et
taecuces Aaddy deposita ahdome
elpstmi0imiae anxiedu,angey adJAufabiu

p do miuumne toustüpatio and areolicdtive disaradr

eAdlu ahdomiun.pelhuic saaud.
t s A E Commeced
asaa umpzouex blood u n t i o w
 Page No
Dete

deliuaup
especialb o Oomen
t

Cutnaindicadious uouldbe ouotded.

Duiug pjcgnancdis aJ0M0
Mornlip dlisc 0A 0ama ould
Peuson ucal
auoid dusasaa.
laania palieids uoulcd nol pa1acticecuis

Adua- Matgyeudxasoua

PHDcedwui
S tdoun a d legs atuagt.
Read body

t laeel nea digtt buttock.

Put Put tu bole t u Jugut Reachup through the cron anid chese poin

Turn y9ur gaze over Fxrend hand and

otlo u mat.
mat. your slhoulder in the ngers dow
directionof the twist
Botu buftoces Slhould JemauRolisRoll shoulders back
Sole of foot flat
on flaer

anddown Leverage the

p du back Atuagut
cwisr vith a.slighe
Entire torso rovolves elbow pressure
Ground spine
Anchor down through
agcinst the knise

bones n the hlps

eueita i a Figure 3.8 Ardha-Matsyendrasana

tSaCHÉDJRA Lips ouudApine ANttibiut

Aernouesdi wost ao mpoue&ciqeatio
elps ds cleanAu autennal orqaus.
Qt &Aimuladus heaud kidnty, Guen,
Spleen Dud ung
uisousLAauncHeaseA puuicatiou blooc.
i Coutuaaiudicatioginih
Deopu uslunAaueeneflaaougb Awnoqeues o htudl
abdomenDAbAi Souldoudpuiactico is
 Page No
Dete

Auduld be avoidled duaiug pMgantar.

Cosacoplo
tmust bt peuonmtdwrlhCateA
om ulcA.
ueuua
not be paacticed COJe 1kaulug
peupnis
CO3e
must
Seueuespiual pLoblemá.

plauu mcau3 Bouo)

8.DhOAuHOJuua

Siomach, beud ou enees ud

PuOcecduuei ie Aupine Ou dl
holddu gnleles ktepiue pntts opoul Noappl orLes upuard
aual. Loolk up aud keep
stuetek du bodyr up, Duc halantetat
do Leep uou uoud
tue bueaciug noamal Aough nose
stuaqt

Beuetta
assaseis qiuen d ludiveu.
Jua abaua etonditious tu
eutiu olimeutau Caua
ie paNCHeaticaud d
CAduano qlads ou ontel Figure 3.9 Dhanurasana

Od ext weigut u duabdpminal auea utduced.

outAaindicatioy
no_do
Peoplet uweak heaut, iaablooed puMuk alhould

i oa Jabu daat be done aigtct belaue bed a

9.DskduaAAuLa uaktuaMtaLA Came
AOCEduu
 Page No.
Data

AuMea kneelug posruon Onama

Oo -1u necs
Quc Auppout du body
Oud does Cbeut). slotwlyJea
backbuds aud dsle duu sima
beliudeis du palms do
nol otla ttunqeus p0iudtiwg Figure 3.10 Ushtrasana
oduonud Oud dudumb towauds
a dozs. keep tu aieas ztuniglutseesopen 2 tagi
Beuelhts is
te diagstiue nud cpuoductiue ssiemsgt henelit
uDniasauat uelieiea Costipatiou streicliug.
H sDnmacla ouduttines..
Relieuta hack hant, a0LAsdtd luouldlub, aud doppiu
Bhpuledeu
Regulaes du uuoidlauo
s elpd da ptopl etiugaom astlama

4 Couuniudicadious
peopla ot beuede back ailmeuts suauld. nst p e o

0.Suabtdkan iSua ataus Riqut Nost»id_ad Blhedan ma

ilb pas |haough

PAO.ceduei
lGlaals Alouoly cud deipl dlaouah ae
a t nosiA Reta bHa h dau
o e AeCoudls. Dpen dw et nost
OLd cloAL dlu ugta nosLl at
u thurmb eyhaLhua plalu
igure 3.11 Suryabedhan Pranayamd
 Pege No
Date 1

Bueta
iseapeciallyMCommeuded o juose toluo au dul Cud
eaauguc ou toloi t diyioutt to Communitt aitdu
exteunawonld
Alleuiadu elepaesiou
nCHEaLs Euhoveusion

Coutuduudicatios
puanayama Aluould ndt be puactüced b anyone toluo kaa
htoud ilnsa.

Dabae
9Diobate s a Coucitiou oueo JU paucuesu lumaia
bocly oily do puoducauulio

| Diabeey Juclh a dlisardeu tolich CausesAugau do build

blaodsreamuteadobeiua ued b du bad cell.
Jnsuline Conuedt_uooy oba Juts eneug

nsudieiedt Aecuetiou usulin bu paMCueas Aesulj iu

0.
PxteA0alucoseeuel baod geam Jlultiug
piabet. O

+mbola
fatiaui
Hozy vision
ExeAue tuirst DY eiat loss
Incueaseoappetit
 Page No.
Date

Obzai 6odawade
datnk
Dainkiug at o ole
o

qendicactdius.
Smoleugaud alcoluol.
Catiug Jat obuoeela
- elloigoauosaL guen Ju Cout diobed.

hyaa oAoua i Labua Pase

|Puocecuwi Shoulder Chest exparding

forward cnd up
rolling down
Rlare youu palmá dAtou dluqHOL
ARuerdyude you alouldeus. eud Top offeet pressing Shoulder wicth cpert
o non the ground
o lbnws Atiaiqlt hackao Fingers spread wide

Figure 3.14 Bhujangasana

Pause douamgeneut donleiugq tuaigtt_dbuonod ou mat

wtu
ck iu a neuTual poaiilouAncluoH you pkbluc bone pfu

nhala t ueu olast od looRoll yousAkoudts

bace0ud Neupoibua lba ou a apou, Hal u
Couinuhuga e AIdeA Dout J Alem oiug out dptrelhe
e ub
Aid

eep uou Aeck neuuo.Dou_caAaul

itupatu gaze
0
 Page No.
Date

2IAD
Beuelits i
Pueueuts Oud cuuts oliabetes
mpaove diqesliue uncubuuq
Guxes Ca.lod audneck puoblems
Cuueskpkosis
Cues 0beait

Couluniuditatinuus k
Peoplaueu back paian oucheunia uDuld
nat do jlisasaua.

2Shalabhazaua i LShopka mtas a3slhopen)

Puoceduu
Legs raised
e ou youu Atomaclk od platu. Ghin stretched in
Lie flat on
from the waist

forwarddirection
oLL pliwou tAlbaia the stomach

plac auma uudu tu bellt Arms at the sides

lu Maucds aun uudeu duuah

palen atua dotontwaud. Figure 3.15 Shalabhasana

Bueailh Qud puesa iur palmá

0gaatdlu mat
ktp dlu les diuniglut udsAoise dte Jas a Lisk as

Comdauabl
Hodui pose ad lkeep bxeatuis

eaelta
elpsu all dudisoudAA OMociated tot loweu eud a

pA moimizlwabaceqche osel pa
Ap Juedueu undasted acts oibud obcbmen,
OudHua.v
 Pags No.
Date

kipsasgs kips Joe

strugte uists,
t
cabdomtn d dio.plktaqm.

ousaaiaditatiows ust auoid

0 k ptltuMoA
Pusous lnuiue udiac puoblcms

anJuould nti be puacice

nn Case opeptie ulce, a
uomen Aould oubid uis
oAOa n 0oopeti
Pacanout
lee u 0hua sunuld notbe puctited
ouoLd u s odoug.
PuusDA tol blate puzsu puoblern_Anuld
Heunia padieul) Alould uo dtemnpl u osaua

3.Auda Matsyeudangbua Aulla meaus Hal u d Hatsta

eawd ish
Hotsa
Paoceduu
Relor u od. Reach up through the crown and chest point

Extend hand and lurn your gaze over

ngers down your shoulder in the

et lhreAtou du Juglat hudtockon Solefloorof foor fat

Cirection or the twist

Roll shoulders
t aAdls alu nald.doot Leyerage the twist
with a slight elbow
back and down

pressure against Entire corso revoe

the knee around spine

gat butacle Auauld sAemsi o0 Anchordow

througn bone
in the hips

Figure 3.19 Ardha-Matsyendrasand

p u back strniaut
Beuelits
Sncutasts ipsud dpint leiBlit.
tJAEmouesjl ns ud
hepA o cltau du dinestuoa.
uttunaOugaud
t Aimulales htouu alntaucu
Aud
uis oaaua intH0AApuaieitiou blooJuusg
d,
 No
Dnto

Coutuaiuclicatious obctormen
Veoplolko haue gont-}uaotugth wiqeuoheaut,
ouoid pioieticeeisasau
O buaiu ahould
1 Alunuld be aubxleol ctustugprcnanty
coe pcopl
wta
tmustmustbe peuformcd
Sumeue ulceM.
not be pHacticed Cast aptujon shauiua
must
must
Seweue Aplual pAbb|ems.
os back a
H.Paaclamotto.uagauua fasacuima meauswet
POCL
bod ouud utiaLa Ataus duleLL
Head touching the knee
Hold your toes with your

-Pubceduu index and middle finger

Sit ouu Alat Autocs oud ouch tne

elbowto
ktudela uedea outoud. t e loor

Dont bend
Our knees

coDUe otu bodiy oxuocrd Figure 3.18 Paschimottanasana

olilaeslaalua
No Jleulockou nqeus beoud o u oej u ecep dou

noie ouduug o hees.

J Comdar[abla
old tuu pase u 5 Aecouds oYmoue uout'ye
hhal aud Comeback do d Atauctiupositio

Pauelits
t rcue:s Aadta depasits u du abdameo
epa do minim12e anxittuau oLLol uuidabil
dlusovcer
liqestiue
pA do minim2e tousupatiou auo cue

ones u abdamiva ptluicorgouu

b Jtommeucto
ctLation.
aDueA bla0d
 Page No
Date L

Coctuanditatious
ts asaua Juouldht auoicled
DatugpAjcanantu
Houninpattotashauldnot paiadite dus asauo

Pason buyeuuu om sip disc..o0giluma owd

Ouoid -uLs 00AO

Maudulea meues og
5.HaMalukajaauou

Paudceelwn
Sit Vajuojauua clenclh th
nus tpiugdluumbsiuside
ÑDu pud J baae tumbs bo
eathtside onavol puLl u
SpmockJAQe beud dghluaue
o mudla o uou Couu
Figure 3.20 Mandukasana
al aaaealu lucad d look
Auot keepiug brtoakug nomal aud
obdomnamuacleàeaxa

Beuet
4ump3ovescliqestinLOAd CuLCotüpatiou
pAAtiug lia bAaua dailoud utqulaul ktps
ts pAeve
cluaouicantuHaa dusease _diabats.
us ooua elpiu du Acducs
uom Auabolonmen d
Ldosst lpad A Aptciolaom Vhell

Coutuaindicalinus
Peop Au uAtutMAbatlp.oiO
ooietsw atueundtugoneobolomiua CAudiacpoblemsa
ALOLa
O
auoo us oxtu
nee po pod e lould astidAA uaclic
 Page No.
Dete

GGorcuklhasauai
Hands
Paadceoluu Neck
and waist
clasped
behind the
sto back
LRqt Jh Juguut aum
straight
bu
Feet
HJuigutda, btud J elbou Knees one
above th
equidistat
frorm hip on
other either side
aud bugluaut oLum up
u Cedu o d back Closp Figure 3.21 Gomnukhasana

hauds beluc ou backDs0u

nd Cepjcw aeada o
bstuelbhau douonuddw CELf
tiug dpLOd b puessIug u hack o L acad

euelit
UHlpau Coialia blondglutoselevzu-
HelpA maudtaiuma olualteunl Jeuelk
HApAiu optimal sècuelin dueudn.tu0u alaud

oud aoidicalisw
Popn aopko udeiua anm oud kud a nee
OM Auouldeal badk paiu

ogmudua Agaua
PADccoluL sit DadaaJaua

|aud oDSSIMQ auos od

Aoucl uouAadeuaad wiu tu

ae eupua bugatuug nom Figure 3.22 Yogmudra Asana

 Page No
Date /

eLLCIKdudug
bucaüuq
CaL alka peulaluo cleep
au Klouo eshaladin
Alous eAlaalat
Anctie by makiu
dcepuhalotiouaud
Dedon
Oo
a one ainutu

Ruelits uabo, ootue pou stimult,

tLedps ith lulk dluu huaiu do.
ouutalit
eudoplius clauq doMoocdoud dauuease
Cd dicuuue
t laddps to uw heunadiabda, Jive
lisOudeug
ts Mraula puaclise_algolelps ta cuti a o azst
Coutaoiaadiatinu
Do nat eue ktuoi cud beud pLLd Latu Auk

B apalblaai Puiditatip oductal lahea ud s

Rupreduub& _padmogaua
D Supluasaua eepiua back
neck euectLecp bata luauuds Ju
uyan auduo close Ju moudt
Auod haclu uelayd.
Lapalblugdi Cau ao bR pundtiscl
Stauudiue postinu
Wou uta bsBla du nastuly keep Figure 3.24 Kapalbhati
aale auik aud toroplet exualcs luutami.call lkall
d
Aoe peu minulL uaiua capalldaali Aaet aboiut aboiut ubalá
ulualatio
AuAal U lheacpmaic cd be al ase\AekLeuDuld
he Aiqut maucmeut o tona.c
esial Rept 60 Shxols o AtreNck
 Page No.
Date L

Beuelitg
chluaunces uespiuatau Aunclin
0stuma,OuLd aaiu Jos
4 Jucals Ainus dulecou
telialnales aidity ouuol qaJueladediMucs

Coulualudicatious
Deople uotu kigh blood pucM, heout discas Ataoke Qud
cpilepsyslunuuldut emqageu i adiuty.
u eclauigee Auautabe
beauoided b prqnani_usanaea
loomen slkmulalauoi t duriugmenctrutin peind betaus
moto

Astma
9Astuma cluonic uug disease duat lames G
Aunlleus 0dnauuDA uapiao du tu Juk
Atlana0 ode topla alL nas bd jk_ranst attrAtaut
duuuacdlileliosd
Sumploma
Couguiua
O4
YsugdinA a buradu
allaee2g aluen etualiu oicl a Comaon San
AAuma Ju cllCren
fatiaus
Coes
chettfguutncAtoed bouat au polluluou poallen qmu

Smolke
RApiualou tous
 Pege No
Date

e Aollouoiu.q a30u OLLL ien ds Couo As

1. UudhaatattauasDua

Quoceduua
staud up talluitu u e e J a e t i c A Apine
ide
Lnugad uou aums b ou

nlhal Aud baiu puL0LMA up dOuBLheoc

Stau Uucllua Haktojaua ao$ëcfo.ominLde

tRaues oatluraa Odlaeaus

blueaiua
tvernoues atyoleposit o
uupA
imulales l i e nCVOL

auO iMpYeeA Cuualu

a pine Figure 3.26 Urdhwahastottanasana

aueA Rhdomina muscleA

Peopls_ uuLLS uam back ntce aud

Auoulda pa
Aueulo nd do áu

2tsa Hauduk0Aaua
 Page No
Date

S p u c a dbotu n c c
heot ola.c
OLLA laL palm
ute polm.
Youu JugutOm
Nou A aboue
Aluoleleb4 tald i t hack t n
ugt Aluaulee
now beuol u e tasum oodake
ndk Aouue way
tLpalm
MbDO aboe Oudplacc
de u iglkt lurulde
ull euu up
stayu i i posluu oudl
lquadudl incucaseÁA Oluuatua
ile oone back Alowl_aemale Figure 3.21 Uttan Mandukasana

aiug loneea da du At oaudtiug posituon

Beelits
eia uAnu duapat
H d p u umpsDUILdLmemed iaphuagm
Aloudlu uDLL nees AtaL aattia sTOLLSL

Coutuaiudicatinua i
unuld not be doae b dluosc uaw uave mave back pai
y ayau kaue enee poblemdtuen dot puactice tu ajaua
TuiA04aua Auauld ust be done aea
Llnuldex

3.Awleoma -viloma

PHDCCouu i
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