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  • 1. I N T E G R A T E D Y O G A M O D U L E F O R A I L M E N T S Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science)
  • 2. INTEGRATED YOGA MODULE FOR MENSTRUAL DISORDER – I
    • Breathing practices
    • Hands in and out breathing
    • Hands stretch breathing
    • Ankle stretch breathing
    • Tiger breathing
    • Sasankasana breathing
    • Straight leg raise breathing
    • Cycling
    • Quick relaxation technique (QRT)
    (Heavy Periods and Frequent Periods)
  • 3.
    • Yogasanas
    • Standing
    • Ardhakati cakrasana
    • Ardha cakrasana
    • Padahastasana
    • Viparita karani with wall support
    • Quick relaxation technique (QRT)
    • Setubandhasana
    • Halasana
    • Matsyasana
    • Ardha Sirsasana/Sirsasana
    • Bhujangasana
    • Ustrasana
    • Deep relaxation technique (DRT)
  • 4.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Nadi suddhi
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Vaman Dhouti
  • 5. INTEGRATED YOGA MODULE FOR MENSTRUAL DISORDER – II
    • Sithilikarna Vyama (Loosening Exercises)
    • Jogging
    • Forward & Backward bending
    • Side bending
    • Twisting
    • Butterfly loosening
    • Baddhakonasana exercise
    • Tiger stretch
    • Pavanamuktasana kriya
    • Situps from standing position
    • Halasana Pascimottanasana exercise
    • Suryanamaskar
    • Quick relaxation technique (QRT)
    (Decreased flow, pain during menses, less frequency periods)
  • 6.
    • Yogasanas
    • Bhujangasana
    • Salabhasana
    • Dhanurasana
    • Malasana
    • Supta Vajrasana
    • Janusirsasana
    • Ardha Sirsasana/Sirsasana
    • Viparitakarani Kriya and Banda
    • Sarvangasana
    • Matsyasana
    • Halasana
    • Sasankasana
    • Marichyasana
    • Deep relaxation technique (DRT)
  • 7.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Surya Anuloma
    • Chandra Anuloma
    • Nadi suddhi
    • Sitali/Sitkari/Sadanta pranayama
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
    • Laghu – Sankha praksalana
  • 8.  
  • 9. INTEGRATED YOGA MODULE FOR ONCOLOGY
    • Breathing practices
    • Hands in and out breathing
    • Hands stretch breathing
    • Ankle stretch breathing
    • Straight leg raise breathing (Alternate legs)
    • Suksma Vyayama (strengthening exercises)
    • Manibandha sakti vikasaka (wrists)
    • Karapristha sakti vikasaka (back of hands)
    • Kaphoni sakti vikasana (elbows)
    • Griva sakti vikasaka – I (neck)
    • Griva sakti vikasaka – II (neck)
    • Kati sakti vikasaka – I (back)
    • Kati sakti vikasaka – II (back)
    • Netra sakti vikasaka (eyes)
  • 10.
    • Yogasanas
    • Ustrasana
    • Bhujangasana
    • Viparitakarani with wall support
    • Deep relaxation technique (DRT)
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Surya Anuloma
    • Chandra Anuloma
    • Nadi suddhi
    • Sitali/Sitkari/Sadanta pranayama
    • Bhramari
  • 11.
    • Meditation (Dhyana Dharana)
    • OM meditation
    • Cyclic meditation
    • Mind sound resonance technique (MSRT)
    • Pranic energization technique (PET)
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
  • 12.  
  • 13. PROMOTION OF POSITIVE HEALTH
    • Breathing practices
    • Hands in and out breathing
    • Ankle stretch breathing
    • Tiger breathing
    • Rabbit breathing
    • Sasankasana breathing
    • Straight leg raise breathing
    • Sithilikarana vyayama (loosening exercise)
    • Jogging
    • Forward and Backward bending
    • Side bending
    • Twisting
    • Pavanamuktasana kriya
    • Suryanamaskar
  • 14.
    • Yogasanas
    • Standing
    • Ardhakati cakrasana
    • Ardha cakrasana
    • Padahastasana
    • Prone
    • Bhujangasana
    • Salabhasana
    • Dhanurasana
    • Supine
    • Sarvangasana
    • Matsyasana
    • Cakrasana
    • Sitting
    • Pascimottanasana
    • Vakrasana/Ardha Matsyendrasana
    • Sasankasana/ Yogamudra
    • Ustrasana
    • Deep relaxation technique (DRT)
  • 15.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Nadi suddhi
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
  • 16.  
  • 17. INTEGRATED YOGA MODULE FOR KNEE PAIN
    • Sithilikarana Vyayama (loosening exercises)
    • Sitting
    • Knee cap tightening
    • Sitting position knee loosening
    • Patella movement (passive)
    • Straight leg raising (sitting on a chair)
    • Tiger breathing
    • Supine
    • Knee cap tightening
    • Side bending
    • Twisting
    • Suryanamaskara
    • Quick relaxation technique (QRT)
  • 18.
    • Yogasanas
    • Bhujangasana
    • Salabhasana
    • Dhanurasana
    • Viparitakarani
    • Halasana
    • Setubandhasana
    • Pascimottanasana
    • Deep relaxation technique (DRT) (leg resting on wall)
  • 19.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Nadi suddhi
    • Bhramari
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
  • 20.  
  • 21. INTEGRATED YOGA MODULE FOR BACK PAIN
    • Breathing exercise
    • Folded leg lumbar stretch
    • Crossed leg lumbar stretch
    • Pavanamuktasana lumbar stretch
    • Setubandhasana lumbar stretch
    • Dorsal stretch
    • Tiger breathing
    • Sasankasana breathing
    • Bhujangasana breathing
    • Straight leg raising (alternate legs)
    • Side leg lumbar stretch
    • Relax in Makarasana
  • 22.
    • Yogasanas
    • Ardhakaticakrasana
    • Viparitakarani (with wall support)
    • Matsyasana
    • Ustrasana
    • Deep relaxation technique (DRT)
  • 23.
    • Pranayama
    • Vibhaga pranayama (sectional breathing)
    • Nadi suddhi
    • Sitali/ Sitkari/ Sadanta pranayama
    • Bhramari
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
  • 24.  
  • 25. INTEGRATED YOGA MODULE FOR KNEE AND BACK PAIN
    • Knee cap tightening
    • Sitting position knee loosening
    • Knee rotation
    • Cycling
    • Viparita karani with wall support
    • Folded legs lumbar stretch
    • Crossed legs lumbar stretch
    • Side leg raising
    • Side lumbar stretch
    • Pavanamuktasana lumbar stretch
    • Setubandhasana lumbar stretch
    • Relax in Makarasana
    • Deep relaxation technique (DRT)
  • 26.
    • Pranayama
    • Surya Anuloma pranayama
    • Nadi suddhi
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
  • 27.  
  • 28. INTEGRATED YOGA MODULE FOR HYPERTENSION
    • Suksma Vyayama (strengthening the joints)
    • Loosening of wrists
    • Shoulder rotation
    • Padasancalana
    • Drill walking
    • Breathing exercise
    • Hands stretch breathing
    • Ankle stretch breathing
    • Trikonasana breathing
    • Tiger breathing
    • Straight leg raising
    • Setubandhasana breathing
    • Quick relaxation technique (QRT)
  • 29.
    • Yogasanas
    • Ardhakaticakrasana
    • Vrksasana
    • Garudasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Gomukhasana
    • Bhujangasana
    • Deep relaxation technique (DRT)
  • 30.
    • Pranayama
    • Vibhaga pranayama
    • Candra Anuloma pranayama
    • Nadi suddhi
    • Ujjayi pranayama
    • Sitali/ Sitkari/ Sadanta
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Vamana Dhouti
    • Kapalabhati (20-40 strokes/minute)
  • 31.  
  • 32. INTEGRATED YOGA MODULE FOR HEADACHE AND NECK PAIN
    • Loosening and breathing exercises
    • Loosening of fingers
    • Loosening of wrists
    • Rotation of shoulder
    • Neck bending
    • Neck rotation
    • Pada sancalana
    • Hand stretch breathing
    • Tiger breathing
    • Sasankasana breathing
    • Head rolling
    • Suryanamaskara
    • Quick relaxation technique (QRT)
  • 33.
    • Yogasanas
    • Ardhakaticakrasana
    • Padahastasana
    • Trikonasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Ustrasana
    • Bhujangasana
    • Salabhasana
    • Deep relaxation technique (DRT)
  • 34.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama
    • Candra Anuloma pranayama
    • Nadi suddhi
    • Sitali/ Sitkari/ Sadanta
    • Bhramari
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vamana Dhouti
  • 35.
    • Avoid
    • Supine postures – Dhanurasana
    • Severe cases of headach and neck pain should also avoid
      • Extreme forward bending
      • Sutra Neti
      • Vamana Dhouti
  • 36.  
  • 37. INTEGRATED YOGA MODULE FOR GASTROINTESTINAL DISORDER
    • Breathing exercises
    • Ankle stretch breathing
    • Tiger breathing
    • Straight leg raise breathing
    • Navasana breathing
    • Instant relaxation technique (IRT)
    • Sithilikarana Vyayama (loosening exercises)
    • Jogging
    • Forward and Backward bending
    • Side bending
    • Twisting
    • Pavanamuktasana kriya
    • Quick relaxation technique (QRT)
  • 38.
    • Yogasanas
    • Ardhakaticakrasana
    • Padahastasana
    • Parivritta Trikonasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Bhujangasana
    • Salabhasana
    • Uddiyana Bandha / Agnisara
    • Nauli kriya
    • Viparitakarani kriya
    • Deep relaxation technique (DRT)
  • 39.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (sectional breathing)
    • Nadisuddhi pranayama
    • Sitali/ Sitkari/ Sadanta pranayama
    • Bhramari pranayama
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vamana Dhouti
    • Laghu Sankhapraksalana
  • 40.  
  • 41. INTEGRATED YOGA MODULE FOR DIABETES MELLITUS
    • Breathing exercises
    • Rabbit breathing
    • Tiger breathing
    • Navasana breathing
    • Sithilikarana Vyayama (loosening exercises)
    • Jogging
    • Forward and Backward bending
    • Trikonasana bending
    • Twisting
    • Dhanurasana swing
    • Pavanamuktasana kriya
    • Suryanamaskara
    • Quick relaxation technique (QRT)
  • 42.
    • Yogasanas
    • Parivritta Trikonasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Ustrasana
    • Hamsasana / Mayruasana
    • Bhujangasana
    • Dhanurasana
    • Sarvangasana
    • Matsyasana
    • Uddiyana Bandha / Agnisara Kriya
    • Nauli Kriya
    • Deep relaxation technique (DRT)
  • 43.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (sectional breathing)
    • Nadisuddhi pranayama
    • Sitali/ Sitkari/ Sadanta pranayama
    • Bhramari pranayama
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vamana Dhouti
  • 44.  
  • 45. INTEGRATED YOGA MODULE FOR ASTHMA
    • Breathing practices
    • Hands in and out breathing
    • Ankle stretch breathing
    • Tiger breathing
    • Rabbit breathing
    • Dog breathing (eyes closed)
    • Straight leg raise breathing
    • Back stretch
    • Tiger stretch
    • Yoga chair breathing
    • Sithilikarana Vyayama (loosening exercises)
    • Pavanamuktasana kriya
    • Suryanamaskar
  • 46.
    • Yogasanas
    • Ardhakati cakrasana
    • Padahastasana
    • Ardha cakrasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Bhujangasana
    • Salabhasana
    • Sarvangasana
    • Matsyasana
    • Deep relaxation technique (DRT)
  • 47.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Surya Anuloma
    • Nadi suddhi
    • Bhramari
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
  • 48.  
  • 49. INTEGRATED YOGA MODULE FOR ARTHRITIS
    • Sithilikarana Vyayama
    • Passive rotation of toes
    • Toe bending
    • Ankle bending and Ankle rotation
    • Knee bending and Knee rotation
    • Half butterfly and Full butterfly
    • Waist rotation
    • Wrist rotation
    • Shoulder rotation
    • Neck bending and Neck rotation
  • 50.
    • Sithilikarana Vyayama (strengthening exercises)
    • Manibandha sakti vikasaka (wrist)
    • Kara tala sakti vikasaka (palms)
    • Anguli sakti vikasaka (fingers)
    • Kaphoni sakti vikasaka (elbows)
    • Bhujabhandha sakti vikasaka (arms)
    • Kati sakti vikasaka (back)
    • Jangha sakti vikasaka (thighs)
    • Pindali sakti vikasaka (calf)
  • 51.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Nadi suddhi
    • Sitali/ Sitkari/ Sadanta
    • Bhramari
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
  • 52.  
  • 53. INTEGRATED YOGA MODULE FOR ANXIETY AND DEPRESSION
    • Sithilikarana Vyayama (loosening exercises)
    • Jogging
    • Spinal twist and Spinal stretch
    • Knee stretch
    • Forward and Backward bending
    • Alternate toe touching
    • Suryanamaskar
    • Relax by walking
    • Tiger stretch
    • Alternate Bhujangasana and Parvathasana
    • Cycling
    • Pascimottanasana stretch
    • Side leg raising
    • Quick relaxation technique (QRT)
  • 54.
    • Yogasanas
    • Ardhakati cakrasana
    • Padahastasana
    • Ardha cakrasana
    • Bhujangasana
    • Salabhasana
    • Dhanurasana
    • Sarvangasana
    • Matsyasana
    • Halasana
    • Chakrasana
    • Sasankasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Ustrasana
    • Deep relaxation technique (DRT)
  • 55.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Surya Anuloma pranayama
    • Nadi suddhi
    • Sitali/ Sitkari/ Sadanta
    • Bhramari
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
  • 56.  
  • 57. INTEGRATED YOGA MODULE FOR DYNAMICS / OBESITY
    • Sithilikarana Vyayama (loosening exercises)
    • Jogging with jump
    • Spinal twist
    • Spinal swing
    • Hip twist
    • Hip rotation
    • Hip stretch
    • Knee stretch
    • Forward bending
    • Backward bending
    • Alternate toe touching
    • Suryanamaskar
    • Relax by walking
  • 58.
    • Tiger stretch
    • Spinal stretch
    • Back stretch
    • Dhanurasana swing
    • Alternate Bhujangasana and Parvathasana
    • Navasana
    • Cycling
    • Pascimottanasana stretch
    • Combination Pascimottanasana / Halasana stretch
    • Side leg raising
    • Alternate leg raising
    • Quick relaxation technique (QRT)
  • 59.
    • Yogasanas
    • Ardhakati cakrasana
    • Ardha cakrasana
    • Padahastasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Ustrasana
    • Bhujangasana
    • Salabhasana
    • Dhanurasana
    • Sarvangasana
    • Matsyasana
    • Halasana
    • Deep relaxation technique (DRT)
  • 60.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Surya Anuloma pranayama
    • Nadi suddhi
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
  • 61.  
  • 62. INTEGRATED YOGA MODULE FOR VOICE CULTURE
    • Breathing practices
    • Hands stretch breathing
    • Dog breathing
    • Tiger breathing
    • Tongue massaging
    • Tongue in and out
    • Tongue rotation
    • Bhramari
    • Lip stretch
    • Karna sakti vikasaka
    • Mukha dhouti
    • Laughter
    • Mouth twisting
    • Tongue twisting
    • Head rolling
    • Vaksakti vikasaka
  • 63.
    • Yogasanas
    • Ardhakati cakrasana
    • Ardha cakrasana
    • Padahastasana
    • Bhujangasana
    • Salabhasana
    • Viparita karani
    • Sarvangasana
    • Halasana
    • Matsyasana
    • Deep relaxation technique (DRT)
  • 64.
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama
    • Nadi suddhi
    • Ujjyi pranayama
    • Bhastrika pranayama
    • Bhramara / Bhramari pranayama
    • Chanting (Maha mrityunjaya mantra, songs & bhajans)
    • Simha Mudra
    • Meditation (Dhyana & Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
  • 65.