Full name: XYZ

Age: 44

Lifestyle recommendations.
Seasonal and daily activities

People with Vata constitution should keep regular hours, lead slow calm way of life,
especially in regards to meals and sleeping time. Some time should be allocated for
after-lunch nap, body care and techniques of mind cleansing, harmonization. The
body should receive enough rest and opportunities for relaxation (meditation,
prayer, thinking). Ideally, life should be filled with stability and calmness.
Try to live in the present moment. Calm your mind with pranayama, deep breathing.
Meditate, listen to relaxing music. Try not to overexert, intensive exercise should be
avoided. You spend a lot of energy on “flights of thoughts” and imagination, that’s
why you need to learn to take care of yourself and keep the energy. Inborn ability to
“fly”, multiplied by the need of beauty and unconscious estheticism, forces you to
live under the principle of moderatism, beauty and elegance.
Day regimen. All work activity, intensive exercise and important events should be
planned for the first half of the day, after lunch activity should be decreased, a nap
(no more than 30 minutes) is very good between 2pm and 4pm. It is ideal to go to
bed at 10pm, before sleep perform regular breathing techniques and relaxation
techniques. Going to bed early, you will have an opportunity to get enough sleep and
have enough energy by the morning when sun wakes you up.
Diet. A full three-times meals are very good for your health. Try to avoid raw, dry,
cold food, give preference to hot thick soups and dishes. Food has to be hot, oily,
nourishing. First meal or early breakfast should be around 7am, around 12pm eat full
meal, and about 6pm have light dinner.
Physical activity. Physical exercises should not be intensive, soft, moderate load
exercises are good, fast pace leads to tiredness. Strength exercises should be
performed slow, using weights. Energy should be maintained in stable state and
should be used steadily. Yoga with a complex with breathing exercises, qigong,
ushu, aikido, short swimming distances, bicycling, light running outside, golf,
tennis, badminton, Thai chi are very good. A complex of yoga asanas with slow
breathing twice a day are also very healthy for you. Yoga asanas must include asanas
for spine flexibility and mobility.
Body care. Courses of relaxing massage, abhyanga with constitutionally suitable
essential oils are very recommended. Vegetable oils such as sesame seed oil, wheat
germ oil, apricot oil should be used. Besides the fact that these oils nourish, moisten
and rejuvenate dry skin, they bring harmonizing information at the cellular level and
lead to balance. Oils allow keeping the warmth in muscles. Take a warm bath after
the massage.

Ideal day regimen

Get up as soon as you wake up. Do some morning routines.
6:00-7:00am. Twice a week gently rub the body with dry massage brush. Use scrubs
for peeling of keratinized cells. Take warm bath with aroma oils for bath. Massage
your body with sesame seed oil or crème made out of natural ingredients. Breathe
slowly and do some simple asanas.
7:00-8:00am. Breakfast, don’t read newspaper or watch TV.
10:00am-12:00pm. This is the time of maximum productivity and activity, the main
load of the day should be done at this time. Time of active professional activities,
business meetings, socializing, going to conferences, performing tasks and solving
organizational issues.
12:00-13:00pm. Lunch in a calm friendly atmosphere; eat slowly, enjoy every
piece of the food, chew thoroughly and try not to participate in hot discussions at the
table.
14:00-16:00pm. Time for rest and relaxation. Listen to the silence or meditative
music, take a nap, do some simple yoga asanas for flexibility, meditate, concentrate
on the important things, listen to harmony of sounds (breath of wind, tidal bore,
leaves rustle).
16:00-16:30pm. Drink herbal tea and relax.
17:00-18:00pm. Make plans. Continue your work day.
18:00-19:00pm. Dinner (preferably light) with friends or family in calm
atmosphere.
19:00-22:00pm. Go for a walk or do any other activity which helps you relax.
Breathe deeply and slowly. Relax. Meditate. Before bed oil your body and take a
warm bath.
22:00pm. Go to bed.
HARITAKI
Family:Combretaceae
Full name:Terminalia chebula
Methods of administration
Powder: 3-6 g a 24 hour for 2-3 intakes
Warnings:
Pregnancy, dehydration, emaciation and exhaustion.

ANGELICA (Tang Kuei)

Family:Umbelliferae
Full name:Angelica sinensis
Methods of administration
Infusion: 1 tablespoon of ground rhizomes per 100 ml of cold boiled water, infuse 2 hours, filter. Then pour
the rinzomes with 200 ml of boiling water, infuse for 1 hour in warm place, filter, mix both infusions. Take
100 ml 6 times a day in case of general weakness, laryngitis. bronchitis.
Warnings:
Hypertension, Pregnancy.

ASHWAGANDHA

Family:Solanaceae
Full name:Withania somnifera
Methods of administration
Decoction: 1 tablespoon per 500 ml of milk. Boil on slow fire 30 min. Take 3 times a day 150 ml. Powder: 1
teaspoon (3g) 2-3 times a day. Wash down with warm milk.
Warnings:
Manifested stagnations. Pregnancy.

SHILAJIT

Family:
Full name:
Methods of administration
Up to 1 g 3 times a day.
Warnings:
Fever

FO – TI

Family:Polygonaceae
Full name:Polygonum multiflorum
Methods of administration
Decoction: 1) 4 tablespoons of ground fo-ti rhizome per 500 ml of boiling water, infuse for 30 min in the
warm place, boil on slow fire 5 min, filter. Take 100 ml 2 times a day before meals for stomach and intestion
inflamminations, dysentery, profuse menstruation and bloody flux. 2) 3 tablespoons of ground fo-ti rhizome
per 100 ml of boiling water, boil on slow fire 15 min, filter. Dub bleeding gums several times a day after
meals for their strengthening, in case of inflamminations and also for non-healing purulent wounds.
Warnings:
Weak digestion, strong stagnation or edema. Hypotension.

PIPPALI (Long pepper)

Family:Piperaceae
Full name:Piper longum
Methods of administration
Powder: from 0,5 to 1g a 24 hour (1/6-1/3 of teaspoon) for 2 intakes
Warnings:
Inflammations. Pregnancy. Ulcer. Acute pancreatitis, nephritis.

GUGGUL

Family:Burseraceae
Full name:Commiphora Mu kul
Methods of administration
Powder: from 1/3 to 2/3 of teaspoon (1-2 g) for 3 intakes a day
Warnings:
Acute kidney infections, acute skin deseases. Pregnancy.

CHITRAK

Family:Plumbaginaceae
Full name:Plumbago zeylonica
Methods of administration
Powder: from 1/3 to 2/3 of teaspoon (1-2 g) 3 times a day or during meals.
Warnings:
Pregnancy, urethra infections, bleedings.

GURMAR

Family:Asclepiadaceae
Full name:Gimnena sylvestre
Methods of administration
Powder: 250 mg to 1g for 2-3 intakes a day
Warnings:
Idiosyncrasy. Pregnancy.

MANJISHTA

Family:Rubiaceae
Full name:Rubia cordifolia
Methods of administration
Decoction: 1 tablespoon per 500 ml of boiling water. boil on slow fire 30 min, filter. Take 150 ml 3 times a
day . Powder: from 1/3 to 2/3 of teaspoon (1-2 g) for 3 intakes a day
Warnings:
Strong shivering. Pregnancy. Willebrand diseases.

ATIBALA

Family:Malvaceae
Full name:Abutilon indicum
Methods of administration
Powder: 1 teaspoon (3g) 3 times a day
Warnings:
Idiosyncrasy.

REHMANNIA

Family:Scrophulariaceae
Full name:Rehmannia glutinosa
Methods of administration
Powder: from 250 mg to 1 g 2-3 times a day . Decoction: from 5 to 10 g boil in 0,5 l of water on slow fire 30
min, take 150 ml 3 times a day before meals .
Warnings:
Weak digestion, strong stagnation or edema. Pancreatitis.

GUDUCHI

Family:Menispermaceae
Full name:Tinospora cordifolia
Methods of administration
Guduchi has been used for thousands of years in India but is only just beginning to be available in the West.
It is commonly used for the following purposes: preventing colds and flu, reducing the side effects of
chemotherapy drugs, immune system enhancement, chronic skin disorders such as psoriasis or eczema,
anti-arthritic and anti-inflammatory, hepatitis & jaundice (helps protect the liver from exposure to toxins),
gout and rheumatic disorders, amrit contains the bitter, pungent, and astringent tastes. Although it is
traditionally used to remove accumulated Pitta dosha, guduchi is balancing for all the doshas. Use under
registered Ayurvedic practitioner.
Warnings:
Pregnancy. Acute hepatitis. Hypoglycemia.

VIDANGA

Family:Myrsinaceae
Full name:Embelia ribes
Methods of administration
Powder: up to 1 g 3 times a day
Warnings:
Idiosyncrasy. Impotence.

PUNARNAVA

Family:Nyctaginaceae
Full name:Boerhavia diffusa
Methods of administration
Powder: 3-6 g a 24 hour for 2-3 intakes
Warnings:
Idiosyncrasy. Pregnancy. Hypertension.

BRAMI

Family:Scrophulariacea
Full name:Bacopa monniera, Herpestis monniera
Methods of administration
Powder: 3-6 g a 24 hour for 2-3 intakes
Warnings:
Overdose can cause headaches or loss of consciousness

BHRINGARAJ

Family:Compositae
Full name:Eclipta alba, etc.
Methods of administration
Infusion: 1 teaspoon (3g) per 150 ml of boiling water, infuse 30 min. Take 3 times a day 150 ml. Decoction:
1 tablespoon per 500 ml of boiling water. Boil on slow fire 30 min. Take 3 times a day 150 ml. Powder: 1/3
teaspoon (1g) 3 times a day. Powder: 1/3 teaspoon (1g) 3 times a day.
Warnings:
Colds. Hyperestrogenism.

Herbal Therapy

Ideal Suitable Not recommended

HARITAKI 142.19 SHILAJIT 187.96 NEEM
ANGELICA (Tang Kuei) 138.86 FO – TI 151.90 TRIVRUT
ASHWAGANDHA 137.96 PIPPALI (Long pepper) 144.62 MUSTA (Nutgrass)
GUGGUL 142.96 KANCHANAR
CHITRAK 131.29 ASHOKA
GURMAR 123.86 VASA
MANJISHTA 123.86 KATUKA
ATIBALA 120.24 Arjuna
REHMANNIA 120.24 LODHRA
GUDUCHI 117.19 KUTAJ
VIDANGA 112.96
PUNARNAVA 112.19
BRAMI 110.52
BHRINGARAJ 105.52
PHYLLANTUS 105.52
SCHANKA PUSHPI 105.52
SHATAVARI 100.24
AJWAN 92.96
ASAFOETIDA 92.96
JATAMAMSI 92.19
GARCINIA 87.19
WILD YAM 87.19
BALA 81.90
WHITE MUSALI 81.90
BAKUCHI 81.29
GOKSHURA 80.52
SALLAKI 80.52
BIBHITAKI 78.86
VAMSHA ROCHANA 76.90
KAPIKACCHU 73.86
SARPAGANDHA 73.86
BAEL (root, fruit) 62.19
AMLA OR AMALAKI 60.52
LOTUS 30.52
Lemon

Family:Rutaceae
Full name:Citrus limonum
Methods of administration
Oil warmer: 5-8 drops per 15 sq.m. Hot inhalations: 1-3 drops per 0,5 l of hot water. Baths: 7-8 drops,
dissolve in emulsifier. Massage: 7-8 drops per 30 g of transport oil. Enrichment of cosmetic products: 5
drops per 15 g of the base.
Warnings:
Photosensitization is possible, do not apply to the skin less than 60 minutes prior to sun exposure. Check
for individual intolerance.

Lime

Family:Rutaceae
Full name:Citrus acida
Methods of administration
Oil warmer: 4-6 drops per 15sq.m. Baths: 7-8 drops. Massage: 7-8 drops pern 30 g of transport oil. Warm
compresses: 5-6 drops. Enrichment of cosmetic products: 1-2 drops per 10g of the base. Aromatic
medallion: 3-4 drops.
Warnings:
Photosensitization is possible, do not apply to the skin less than 60 minutes prior to sun exposure. Check
for individual intolerance.

Valerian

Family:Valerianaceae
Full name:Valeriana officinalis
Methods of administration
Oil warmer: 4-5 drops per 15-20 sq. meters to remove fear and anxiety. Baths: 5-6 drops, dissolve in
emulsifier. Massage: 5-7 drops per 15 g of transport oil. Rubbing: 5-7 drops per 10 g of transport oil.
Enrichment of cosmetic products: 3-4 drops per 15 g of base oil.
Warnings:
Prolonged use can cause drowziness and oppression of general condition. Do not use for more than 2
months! Use only in small doses!

Marmelade orange

Family:Rutaceae
Full name:Citrus bigaradia
Methods of administration
Oil warmer: 5-6 drops per 15 sq.m. Inhalations: 3-5 drops, duration of the procedure is 7 minutes. Baths: 7-8
drops, dissolve in emulsifier. Massage: 5-6 drops per 15 g of transport oil. Warm compresses: 5-7 drops.
Enrichment of cosmetic products: 1-2 drops per 5 g of the base. Aromatic medallion: 2-3 drops.
Warnings:
Photosensitization is possible, do not apply to the skin less than 60 minutes prior to sun exposure. Check
for individual intolerance. Pregnancy.

Poon tree

Family:Lauraceae
Full name:Aniba roseodora
Methods of administration
Oil warmer: 4-5 drops per 15 sq.m. Baths: 5-7 drops, dissolve in emulsifier. Enrichment of cosmetic
products: 1-2 drops per 15 g of the base. Massage: 4-5 drops per 10g of transport oil. Compresses, lotions:
10 drops per 200g of water.
Warnings:
Check for individual intolerance. Individual intolerance, children younger than 6 years old. Pregnancy. Only
for external use.

Italian cypress

Family:Cupressaceae
Full name:Cupressus sempervirens
Methods of administration
Oil warmer: 5-7 drops per 15 sq.m. Hot inhalations: 3-4 drops per 0,5ml of hot water. Baths: 7-8 drops;
baths for feet (up to 10 drops). Massage: 7-8 drops per 30 g of transport oil. Enrichment of cosmetic
products: 1-2 drops per 10g of the base. Microclysters: 2-3 drops per 30g of wheat germ oil, macadamia,
jojoba. Aromatic medallion: 2-3 drops.
Warnings:
Do not use during pregnancy and after heart attack. In case of high blood coagulability, do not use longer
than 21 days. Check for individual intolerance. Do not apply directly to skin, dilute before using. Oncology.

Juniper

Family:Cupressaceae
Full name:Juniperus communis
Methods of administration
Oil warmer: 5 drops per 15 sq.m. Baths: 7-8 drops, dissolve in emulsifier. Massage: 7-8 drops per 30g of
transport oil. Compresses: 5-7 drops. Hot inhalations: 1-3 drops per 0,5l of hot water, duration of the
procedure is 4-7 minutes. Enrichment of cosmetic products: 1-2 drops per 10 g of the base. Aromatic
medallion: 1-3 drops.
Warnings:
Do not use in case of acute kidneys inflammation (pielo-, glomerulonephritis). Apply with caution in case of
hypertension of high stages. Do not use in pregnant women and children younger than 12 years old. It is
undesirable to use continuously for more than two - three weeks. Check for individual intolerance.

Marjoram

Family:Labiatae
Full name:Origanum marjorana
Methods of administration
Oil warmer: 4-5 drops per 15 sq.m. Hot inhalations: 1-2 drops, duration of the procedure is 4-5 minutes.
Cold inhalations: duration is 5-7 minutes. Baths: 6-7 drops, dissolve in emulsifier. Massage: 7-8 drops per
30g of transport oil. Rubbing: 3-4 drops per 10g of the base. Compresses: 3-5 drops per 0,5ml of hot water.
Warnings:
Check for individual intolerance. Pregnancy, children younger than 5 years old. Big doses may cause toxic
effect on nervous system.

Сajeput

Family:Myrtaceae
Full name:Melaleuca Leuadendron
Methods of administration
Oil warmer: 5-7 drops per 15 sq.m. Inhalations: 2-3 drops per 0,5 ml of hot water. Massage: 7-8 drops per
30 g of transport oil. Baths: 7-8 drops, dissolve in emulsifier. Warm compresses: 7 drops. Ear tamponade in
ear pain: put 3-4 drops of cajeput essential oil on a sponge moistened with transport oil and place in ear
hole. In toothache: put 1-2 drops of oil on a wet sponge and apply to the painful tooth.
Warnings:
Strong oil, use with caution. Use in a diluted form. Do not use internally. Pregnancy.
Oregano

Family:Labiatae
Full name:Origanum vulgare
Methods of administration
Hot inhalations: 1-2 drops per 1 l of water, duration of procedure is 3-5 minutes. Baths: 4-5 drops. Massage:
5-6 drops per 30g of transport oil. Warm compresses: 3-4 drops. Enrichment of cosmetic products: 2-3
drops per 15g of the base.
Warnings:
Strong oil. Do not use internally. Pregnancy. High acidity of gastric juice. Hypertension, ischemic heart
disease, epilepsy. When using this oil for weight loss, control appetite as it doesn't decrease it. Check for
individual intolerance as it may cause irritation of mucous membranes. Do not use for a prolonged period of
time.

Сalamus

Family:Аraceae
Full name:Acorus calamus
Methods of administration
Exteriorly in compresses or in massage oil ( 6-8 drops on 10 g of oil). Enrichment of cosmetic: 3 drops on 15
g of base.
Warnings:
Toxic. Not recommended for internal use. May cause bleedings, including nasal and hemorrhoidal.
Depression. High Pitta. Pregnancy.

Neroli

Family:Rutaceae
Full name:Citrus bigaradia
Methods of administration
Baths: 3-5 drops. Massage: 3-4 drops per 50 g of transport oil. Enrichment of cosmetic products: 1-2 drops
per 30g of the base. Compresses, applications: 3-4 drops per 50g of the base. Aromatic medallion: 1 drop.
Warnings:
Check for individual intolerance.

Deodar

Family:Pinaceae
Full name:Cedrus deodara
Methods of administration
Oil warmer: 4-6 drops per 15-20 sq.m. Baths: 4-5 drops, mix with emulsifier (sea salt, milk) and add to the
bath. Massage: 6 drops per 30 g of the base. Inhalations: 1-2 drops. Rinsing of mouth and nasal cavity: 1-2
drops per 1 glass of boiled hot water. In rash and eczema: 8 drops of the oil per 30g of wheat germ oil. Apply
to affected areas 3 times a day.
Warnings:
Do not use in clidren, pregnant women, in case of allergic reactions.

Rosemary

Family:Labiatae
Full name:Rosmarinus officinalis
Methods of administration
Oil warmer: 3-5 drops per 15 sq.m. Baths: 5-6 drops, dissolve in emulsifier. Massage: 4-5 drops per 10 g of
transport oil. Rubbing: 7 drops per 10 g of transport oil. Warm compresses: 3 drops, duration of the
procedure is no more than 30 minutes. Aromatic medallion: 1-2 drops.
Warnings:
Do not use in case of epilepsy. People suffering from hypertension should be careful with using this oil as it
may increase blood pressure. Do not use during pregnancy and in children. Be careful if there is tendency
to frequent cramps. Do not apply to sensitive and dry areas of the skin. Photosensitization is possible, do
not apply to the skin less than 60 minutes prior to sun exposure. Check for individual intolerance.

Sage

Family:Labiatae
Full name:Salvia officinalis
Methods of administration
Oil warmer: 3-5 drops per 15 sq.m. Baths: 1-2 drops. Saunas: 4-5 drops per 15 sq.m. Massage: 5-6 drops
per 30g of transport oil. Hot inhalations: 1-2 drops per 0,5l of hot water. Gargles: dissolve 3-4 drops with 1/2
teaspoon of soda or honey in 200 g of warm water. Enrichment of cosmetic products: 3-4 drops per 15 g of
the base. Aromatic medallion: 1-2 drops.
Warnings:
Do not use during pregnancy and lactation. Epilepsy. Use with caution in case of hypertension of high
levels. Do not use internally during high emotional excitement and sleep disturbance! Check for individual
intolerance.

Nutmeg

Family:Myristicaceae
Full name:Myristica fragrans
Methods of administration
Oil warmer: 3-5 drops per 15 sq.m., do not use for more than 4 hours. Massage: 7-8 drops per 30g of the
base. Rubbing: 2-3 drops per 15 g of avocado oil. Baths: 2-3 drops, dissolve in emulsifier. Enrichment of
cosmetic products: 2 drops per 15 g of the base.
Warnings:
Do not use in case of high nervous irritability, pregnancy, in children younger than 12 years old, as well as in
case of epilepsy and manic depressive psychosis. Do not apply to sensitive skin in high concentration. Do
not use continuously for more than 4 hours a day (to avoid euphoria). Use with caution following the
necessary dosages. Check for individual intolerance. It is poisonous in big doses.

Pine

Family:Pinaceae, coniferae
Full name:Pinus sylvestris
Methods of administration
Oil warmer: 4-5 drops per 15 sq.m. Hot inhalations: 2-3 drops. Rubbing: 3-4 drops per 5g of transport oil.
Saunas: 5-7 drops per 1 l of water - diffuse in the air. Aromatic medallion: 2-3 drops.
Warnings:
Never use on an empty stomach. Do not use continuously for more than 7 days. Do not use more than 2
drops a day. Do not use internally in case of gastritis and peptic ulcer. Check for individual intolerance. May
irritate skin. Pregnancy.

Tangerine

Family:Rutaceae
Full name:Citrus reticulata deliciosa
Methods of administration
Oil warmer: 5-7 drops per 15 sq.m. Massage: 4-5 drops per 30 g of the base. Baths: 3-6 drops, dissolve in
emulsifier. Enrichment of cosmetic products: 1-2 drops per 15 ml of the cosmetic product (shampoo, cream,
balm, body lotion). Can be used by pregnant women and children.
Warnings:
May show toxic properties under the influence of sun rays.

Ilang-Ilang

Family:Annonaceae
Full name:Cananga odorate
Methods of administration
Oil warmer: 4-5 drops per 15 sq.m to remove nervousness, worry, stress. Baths: 7-8 drops, dissolve in
emulsifier. Massage: 7-8 drops per 30 g of transport oil. Enrichment of cosmetic products: 1-2 drops per 10
g of base. Aromatic medallion: 2-3 drops.
Warnings:
May cause nausea if used in large doses. Do not use for prolonged time. Do not use in pregnant women,
children younger than 10-12 years old, people with allergies and low blood pressure.

Aroma Therapy

Ideal Suitable Not recommended

Lemon 139.62 Juniper 145.52 Chamomile
Lime 113.86 Marjoram 137.96 Lavender
Valerian 101.29 Сajeput 126.29 Cloves
Marmelade orange 88.86 Oregano 119.62 Peppermint
Poon tree 82.19 Сalamus 117.96 Sandalwood
Italian cypress 80.52 Neroli 115.24 Vetiverian
Angelica 62.19 Deodar 113.86 Yarrow
Fennel 62.19 Rosemary 112.96 St.John's wort
Sage 112.96 Grapefruit
Nutmeg 107.19 Birch
Pine 106.29 Red cedar
Tangerine 105.52 Cranesbill
Ilang-Ilang 101.90 Vervain
Basil 99.62 Nayoli
Ginger 99.62
Jatamamsi 92.19
Turmeric 92.19
Parsley 88.86
Bay leaves 87.96
Black pepper 87.96
Eucalyptus 87.19
Myrrh 87.19
Caraway 81.29
Thyme 81.29
Vanilla 76.90
Cinnamon 75.52
 Anise 74.62
Camphor 73.86
Cardamom 73.86
Cumin 73.86
Сitronella 68.86
Bergamot 62.96
Orange peel 62.19
Storax 62.19
Violet 62.19
Brami 60.52
Hyssop 56.29
Dill 55.52
Fir 55.52
Geranium grass 55.52
Jasmine flowers 55.52
Lemon Balm 55.52
Mandarin 55.52
Lemongrass 48.86
Patchouli 43.86
Coriander 40.52
Myrtus 37.19
Rose flowers 35.52
Frankincense 30.52
Lotus 30.52
Tea tree 30.52
Wintergreen 30.52
Pomegranate

Methods of administration
Adults and children weighing more than 30 kg: One to two capsules before meals, twice a day.
Children weighing between 20 and 30 kg: 1 capsule.
Not recommended for children weighing less than 20 kg
Warnings:
Not known

Guggulu

Methods of administration
Adults and children weighing more than 30 kg: 2 capsules thee times a day before meals. Children weighing
between 10 and 30 kg: 3 capsules a day. Not recommended for children weighing less than 10 kg
Warnings:
Do not use during pregnancy or when nursing. Acute hepatitis. Acute nephritis. Acute skin deseases

Ashwagandha
Methods of administration
Adults and children weighing more than 30 kg: 2 tablets twice daily
Children 10-20 kg: 1 tablet once a day
Children 20-30 kg: 3 tablets a day
Not recommended for children weighing less than 10 kilograms.
Warnings:
Hyperthyroidism, high level of Pitta, ama. Pregnancy.

Lifepower

Methods of administration
Adults and children weighing more than 30 kg: 1 tablet twice a day
Children 10-30 kg: 1 tablet a day
Not recommended for children weighing less than 10 kilograms.
Warnings:
Not known

Mucuna

Methods of administration
Adults and children weighing more than 30 kg: Two capsules twice a day
Children weighing between 20 and 30 kg: Three capsules a day
Children weighing between 10 and 20 kg: One capsule a day.Not recommended for children weighing less
than 10 kg.
Warnings:
during pregnancy or nursing, consult doctor before use.

Nodex

Methods of administration
Adults and children weighing more than 30 kg: 1 tablet twice a day.
Children 10-30 kg: 1 tablet a day.
Not recommended for children weighing less than 10 kg.
Warnings:
Not known

Haritaki

Methods of administration
Adults and children weighing more than 30 kg: 2 tablets twice daily
Children 10-20 kg: 1 tablet once a day
Children 20-30 kg: 3 tablets a day
Not recommended for children weighing less than 10 kg.
Warnings:
Possible side effects: irritation, fever, thirst.
Do not use during pregnancy or in cases of severe exhaustion.

Rasnadi guggul

Methods of administration
Adults and children weighing more than 30 kg: 2 tablets twice daily
Children 10-20 kg: 1 tablet once a day
Children 20-30 kg: 2 tablets a day
Not recommended for children weighing less than 10 kg.
Warnings:
Not known

Shilajit

Methods of administration
Adults: One capsules twice a day
Not recommended for children.
Warnings:
Not for use by people with uric acid diathesis or fevers. Avoid use during pregnancy.

Bilva

Methods of administration
Adults and children weighing more than 30 kg: 2 tablets twice a day
Children weighing 10-20 kg 1 tablet a day
Children weighing 20-30 kg 2 tablets a day
Not recommended for children weighing under 10 kg
Warnings:
Pregnancy. Acute fever. Estrogen-dependent deseases.

Praval Pisthi

Methods of administration
One pinch twice a day.
Not recommended for children.
Warnings:
Not known

Guduchi

Methods of administration
Adults and children weighing more than 30 kg: 2 tablets twice daily
Children 10-20 kg: 1 tablet once a day
Children 20-30 kg: 3 tablets a day
Not recommended for children weighing less than 10 kg.
Warnings:
Pregnancy. Acute hepatitis. Hypoglycemia.

Shallak

Methods of administration
Adults and children weighing more than 35 kg: 1 capsule 3 times a day
Children weighing between 25 and 35 kg: 2 capsules a day
Children weighing between 10 and 25 kg: 1 capsule a day. Not recommended for children weighing less
than 10 kg
Warnings:
Pregnancy.

OPC Draksha

Methods of administration
Adults: One capsule with warm water, twice a day.
Not recommended for children.
Warnings:
If pregnant, only use on advice and under supervision of your doctor or specialist. This product should not
be used during surgical procedures due to its blood-thinning properties.

Arjuna OPC

Methods of administration
1 capsule 2 times a day, drink with warm water
Warnings:
Do not use during pregnancy or while nursing (lactation). Constipation.

Chandraprabha

Methods of administration
Adults and children weighing more than 30 KG: Two tablets twice a day
Children weighing between 10 and 30 KG: Two tablets a day.
Not recommended for children weighing less than 10 KG
Warnings:
Not known

Virilex

Methods of administration
one capsule three times a day
Not recommended for children.
Warnings:
High Pitta

Amalaki

Methods of administration
Adults and children weighing more than 30 kg: 1-2 capsules twice a day
Children 10-20 kg: 1 capsule a day
Children 20-30 kg: 3 capsules a day
Not recommended for children weighing less than 10 kilograms.
Warnings:
Diarrhea, dysenteria

Supplements "VedaHerbs"

Ideal Suitable Not recommended

Pomegranate 150.52 Shilajit 161.43 Coolmoon
Guggulu 137.96 Bilva 144.62 Karela
Ashwagandha 112.96 Praval Pisthi 133.57 Arjuna
Lifepower 112.52 Guduchi 130.52 Ayu 96
Mucuna 107.19 Shallak 130.66 Jamun
Nodex 101.19 OPC Draksha 125.52 Vasaka
Haritaki 98.86 Arjuna OPC 120.66 Nimba
Rasnadi guggul 95.19 Chandraprabha 113.52
Tulsi 94.62 Virilex 113.86
Energie 91.52 Amalaki 110.52
Sereherb 88.86 Gokshura 105.52
Nervitone 87.52 Shatavari 100.24
Caput sane 86.19 Salacia oblonga 98.99
Sitopaladi poewder 82.19 Sangistop 98.99
AntiFlatula 80.52 Redupitta 96.52
Gassex 80.52 Uterpro 96.52
MemoHerb 76.19 Yashtimadhu 95.24
Ginger 74.62 Osteoplus 94.52
Digestforte 70.19 Spondylforte 90.86
Bowelclear 44.52 Geripower 89.19
MenoFem 88.52
Curcumine extract 87.19
Exdema 83.86
Performax 83.86
Vatno 83.86
Herbadigest 83.19
Rheucare 82.52
Sinex 81.19
Meshashringi 80.52
Leanex 78.19
Brahmi 73.86
Gluconorm 72.19
Virgirl 72.19
Breathfree 71.52
Amex 70.86
Mindplus 70.19
Reunil 68.86
Trikatu 68.86
Ovipro 68.19
Fatburn 67.52
Mango 67.19
Virechen 67.52
Insunorm 65.99
Depressil 64.19
Uristop 64.19
Calmcare 62.86
Sucor 62.86
Energex 62.19
Acicalm 60.86
Triphala Plus 60.19
Shukraplus 58.86
 Jointplus 56.86
Green tea extract 55.52
Kaishore guggul 55.52
Purgiherb 53.52
Poweryouth 52.86
Febrifuge 47.86
Tridoshar 48.19
Toxifree 45.19
Renex 44.52
Aurifree 40.52
Mucolex 40.52
Softskin 40.52
Sangicalm 39.19
Detoxplus 38.52
Pilex 38.52
Skinclear 37.86
Triphala 37.52
Vatalom 37.19
Dermacare 35.66
Throatclear 34.52
Uriplus 34.52
Uritone 34.52
Histanil 31.19
Your personal (constitutional) diet

Ideal Suitable Not recommended

Fruits
Lemon 139.62 Sweet grapes 115.24 Unripe bananas
Sour grapes 139.62 Watermelon 115.24 Persimmon
Peach 127.96 Raisins 115.24 Cranberries
Plum 122.67 Avocado 101.90 Pears
Riped bananas 122.67 Kiwi fruit 84.34 Apples
Orange 114.62 Sweet berries 76.90 Grape-fruit
Tamarind 114.62 Sour berries 76.29
Pomegranate (sour) 107.96 Melons 63.57
Pineapple 88.86 Apricots 62.96
Pomegranate (sweet) 75.52 Prunes 56.90
Cherry 63.86 Papaya 56.90
 Figs 51.90
Lime 43.86
Mango 35.52
Dates 25.24

Vegetables
Raw onion 89.62 Asparagus 83.57 Dandelion (leaves)
Carrot 88.86 Pumpkin 83.57 Peas
Tomatos 57.19 Zucchini 82.19 Artichoke
Mustard (leaves) 81.29 Kohlrabi
Cucumbers 76.90 Celery
Radish 75.52 Spinach
Potatoes 73.86 Rhubarb
Parsnip 70.24 Lettuce
Rutabaga 70.24 Eggplants
Batatas (sweet potatoes) 63.57 Coriander (leaves)
Chile 62.96 Cabbage
Сourgette 62.19 Cauliflower
Mushrooms 62.19 Jerusalem artichoke
Leek 55.52 Broccoli
Okra 48.86 Turnip
Beetroot 42.19 Brussels Sprouts
Olives (black) 38.57
Bulgarian pepper 37.19
Cooked onion 30.52

Crops
Quinoa, saltbush 101.29 Corn 80.52 Rye
Pasta 76.90 Oat bran
Millet 55.52
Basmati rice 51.90
Barley 48.86
White rice 38.57
Wheat 38.57
Wheat flour 37.19
Buckwheat 30.52
Cooked oats 25.24
 Brown rice 3.86

Legumes
Soy sauce 108.86 Soy milk 82.19 Red lentils
Soy "meat" 95.52 Tofu 62.19 Soybeans
Soy cheese 88.86 Mung bean (mung dal) 62.19 Brown lentils
Nut (Turkish peas) 62.19 Peas
Beans

Dairy Products
Sour cream 57.19 Butter 95.52
Goat milk 57.19
Buttermilk 45.24
Yogurt 38.57
Hard-pressed cheese 30.52
Soft-ripened cheese 30.52
Cow milk 25.24
Boiled butter 22.19

Nuts
Almonds 121.01
Walnuts 96.01
Cashews 51.90
Hickory 48.86
Peanuts 38.57
Coconut 38.57
Filbert 35.52
Pistachios 23.86
Pine nuts 10.52

Seeds
Sesame 116.01 Pumpkin seeds 68.86
Sunflower 43.86
 Oils
Avokado oil 88.57 Soy oil
Corn oil 73.86 Canola oil
Mustard oil 62.96
Almond oil 53.86
Safflower oil 43.86
Coconut oil 38.57
Sesame oil 35.52
Olive oil 25.24
Sunflower oil 23.86
Castor oil 17.19
Peanut oil 10.52

Spices
Rosehip 122.67 Fenugreek 101.29 Cloves
Garlic 69.62 Parsley 88.86 Vanilla
Ginger 37.19 Black Pepper 87.96 Peppermint
Fennel 37.19 Green pepper 87.96 Chicory
Basil 74.62 Sorrel
Mace 69.62
Adzhvan 67.96
Rosemary 62.96
Laurel leaf 62.96
Red Pepper 62.96
Estragon 62.96
Anise 62.96
Nutmeg 57.19
Marjoram 56.29
Careaway 56.29
Mustard 56.29
Saffron 55.52
Sugar 51.90
Cinnamon 50.52
Cubeb Pepper 48.86
Asafetida 42.96
Poppy seed 38.57
Thyme 36.29
 Rose leaves 35.52
Dill 30.52
Cardamom 23.86
Kumin (Stipa) 23.86
Turmeric 17.19
Coriander 15.52

Animal source foods (for non vegetarians)

Shrimp 102.19 Yolk 104.34 Chicken (white)
Pork 104.34 White meat (turkey)
Duck's flesh 97.67 Venison
Dark meat (turkey) 85.24
Eggs 85.24
Chicken(dark) 85.24
Mutton 75.52
Fish (salmon) sea fish 63.86
Sea fish 63.86
Glair 63.86
Freshwater fish 63.86
Beef 63.86
Rabbit meat 57.19

Utkatasana (power chair pose)

Moving into the pose

1. Stand in Tadasana. As you inhale stretch your arms out to your sides and over your head so that your
ears are touching the insides of your upper arms.
2. Exhale and bend your knees,squatting down until your thighs are parallel with the floor (as if sitting on a
chair).
З. Кеер your chest as vertical as possible and your lower spine in neutral. Sit back and down as much as
possible keeping your heels on the floor.

Holding the pose

With each inhalation focus on stability and adjustment. With each exhalation strengthen and extend. Hold
the pose for 10-30 seconds.

Completing the pose

On an exhalation, lower your arms and straighten your legs returning to Mountain Pose.

Important actions

• Keep the chest open

 • The back is as vertical as possible
• Shoulders are down from the ears
• Upper arms move back behind the ears

Personal recommendation

Long holding; breathing is long and smooth; focus of consciousness on holding still in the pose.

General precautions

This pose can help to strengthen weak knees, but firstly do it gently, without strain.

Preparation for Sirsasana (preparation for headstand)

Moving into the pose

1. With your hands and knees on a mat place your forearms on the floor. Interlock your fingers and make an
equilateral triangle from your elbows to your interlocked fingers. Move the muscles in your lower arm toward
the inside of the triangle so you rest securely on the bones. The elbows are under the shoulder joints—not
wider. It is important to keep the wrists vertical and pinned to the floor. The weight is evenly distributed
between the wrists and the forearms (no white knuckles—use the wrists). The shoulders must always lift up
and away from the floor.
2. Push the forearms against the floor and straighten the legs, lifting the hips upward. Stay up on the toes
and continue pushing away from the floor lengthening your torso until your arms, shoulders, and torso are a
straight line.
3. Hold the length in your torso as you tiptoe your straight legs in toward your hands. Be sure your torso
stays straight. Tiptoe in until your back is vertical. Breathe. Keep the head off the floor by constantly lifting
the shoulders.
Do not push your head into the floor, constantly raising the shoulders!

Holding the pose

1. Hold the shoulders and torso up as you lengthen the neck just enough to touch the top of the head to the
floor for one second.
2. Exhale as you lift the head and shoulders up away from the floor. Extend the spine up from shoulders to
tailbone.
3. Repeat #1 and #2 steps to build strength and experience in the shoulders and arms. Never put any
weight on the head.
.

Completing the pose

Hold the shoulders up as you tiptoe the feet slowly back out to where you started. Bend the knees and sit
back on the heels in Child's Pose to rest

Modifications

The upper arms can be belted to hold the position, but this should not become a habit.

Important actions

• Lengthen the torso

 • Lift the sitting bones to ceiling
• Chest remains open
• Legs as straight as possible
• Head stays up off floor
• Keep lifting the shoulders up

Personal recommendation

That's a great pose for reducing excess of Vata. Moderate holds; soft or Ujjayi breathing; focus of
consciousness on strong holds and stability; keep the torso, shoulders up;

General precautions

Not good for high blood pressure, epilepsy, heart problems or glaucoma. Not suitable for people after
craniocerebral trauma.

Chaturanga Dandasana (plank pose - sun salutation position №6)

Moving into the pose

Begin by lying face down on the floor. Inhale and bring the hands under the shoulders near the armpits.
Spread the fingers and press the palms on the floor. Keep the elbows close to the body. Exhale, turn the
toes under and straighten the arms pushing the body evenly up. Move the abdomen into the body to lift the
torso.

Holding the pose

Inhale. Exhale straightening the body from head to feet. Press through the arms, bring the shoulders back
and open the chest. Hold for 20-40 seconds to begin. Rest in Child's Pose.

Important actions

• Feet, legs, torso, head in straight line

• Arms straight and strong
• Chest open
• Low spine in Neutral position

Personal recommendation

Long holds, soft smooth breathing or Ujjayi; focus of consciousness on a fixed and tight holding; straining
and pulling of arms, legs, torso.

Dandasana (staff pose)

Moving into the pose

Sit with the legs stretched out straight in front of you. Pull the flesh of the buttocks back behind and away
from each sitting bone. Press out through the heels as you pull the balls of the feet toward you (it's ok if the
heels lift off the floor). Keep the torso extending upward, straight and tall.

Holding the pose

1. Inhale, lengthen the legs and press the knees to the floor. Review the foundation points.
2. With each exhalation, hold the tailbone down as you draw the spine up (all the way through the top of the
head). Work with Important actions. Hold the pose for 15-30 seconds to begin.

Modifications

Sit with the entire back on the wall to learn the spine's position. Practice Wall Push to learn movement and
technique. The movements of the legs and back are the same as the Wall Push. If your back is rounded, sit
on blankets or a small cushion to straighten your spine.

Important actions

• Sit directly on sitting bones

• Lift the spine (inner torso) upward
• Extend through lower legs and heels
• Lengthen back of the neck
• Shoulders roll back and down

Personal recommendation

Long holds with repetitions; smooth soft breath or Ujjayi; focus of consciousness on alignment and breath;
stretch your legs and spine.

General precautions

If the hamstring muscles are tight, sit on a blanket to lift the buttocks and support the knees. In that case do
not press the knees down.

Urdhva Prasarita Padasasana (upward extended feet pose)

Moving into the pose

Lie on the back, straighten and stretch the legs, and reach the arms over the head. Lengthen the body.
Press the lower back toward the floor (Neutral Spine) and use the abdominal muscles throughout the entire
pose.

Holding the pose

1. With each inhalation, strengthen and lengthen the legs, extending out through the heels. Exhale, raising
the straight legs to 90 degrees. Breathe and hold for 20-30 seconds. Exhale lowering the legs back down to
the floor. Do not let the lower back lift as you bring the legs down.
2. As you exhale, hold the lower back to the floor and raise straight legs to 30 degrees. Hold 5-15 seconds.
3. As you inhale, raise the legs to 60 degrees. Hold 5-15 seconds.
4. As you exhale, raise the legs to 90 degrees and hold 5-15 seconds.
5. On an exhale, lower the legs back to the floor. Relax.

Modifications
If you cannot keep the low back down while raising or lowering the legs, begin by lifting only one leg at a
time. Try just raising and lowering the legs without stopping or holding.

Important actions

• Extend the legs out through the heels

• Hold the chin in
• Hold the abdominal muscles in

Personal recommendation

Medium or long holds, soft smooth breathing or Ujjayi; focus of consciousness on stillness and breathing;
strain the abdominal muscles, stretch the legs.

General precautions

Do not let the back lift up. If there is existing back pain do not practice until you have consulted a physician.

Adho Mukha Svanasana (downward facing dog)

Moving into the pose

1. From Cat Stretch, the knees are under the hip joints, feet hip-distance apart, toes turned under. Hands
are under the outside of the shoulders. Move the hands one hand-length forward (fingers spread wide
apart). Keeping the arms straight, inhale and drop the chest toward the floor as in Cat Pose.
2. As you exhale, come onto the pads of the feet and straighten the legs. Keep the heels up as you
lengthen (from the index finger) the arms, shoulders, torso and sitting bones up to the ceiling making a
straight line from hands to tailbone.
3. Holding the straight line of the upper body and the sitting bones up, let the heels slowly descend. Lower
the heels only if you can keep the sitting bones lifted.

Holding the pose

1. As you inhale feel the breath moving into the body and reestablish the Foundation points. The head,
neck, and belly are relaxed.
2. With each exhalation, lift the sitting bones and let the heels move down. Hold the pose 30-40 seconds to
begin and gradually increase the holding time as the arms and shoulders strengthen.

Completing the pose

Exhale as you bend the knees to the floor, sit back onto your heels, and rest in Child's Pose .

Modifications

To increase the stretch in the legs, work with the back of the heels braced against the wall and the bottoms
of the heels firmly on the floor. To learn the movement of the lower back relative to the position of the legs,
practice Wall Push. This will teach the movement of the sitting bones as they lift and how to draw the spine
into the body. Knees are always lifted.
Dog Pose Variation: Use Wall Push to learn the movement of the sitting bones and how to hold the hips
level as you raise the extended leg. Practice the extension of the body from palms to tailbone.

Important actions
• Lift the inner groins up
• Open the chest toward the feet
• Lift the back thighs up as the back calves move down
• Head, neck, and belly are relaxed

Personal recommendation

Long holds with repetitions; breath is slow, smooth or Ujjayi; focus of consciousness on the stretch and
stability.

General recommendations: to reduce fatigue, stay in Child's pose a little longer. This pose relieves stiffness
in the spine and hamstrings.

General precautions

Those with a ‘carrying angle' and/or hyperextended arms will benefit from shortening the distance between
the hands and feet by 4-9" depending oil your size. This relieves strain on the elbows. This pose is good for
the heart and usually safe for high blood pressure.

Adho Mukha Svanasana Variation(downward facing dog leg extended)

Moving into the pose

1. From Downward Facing Dog inhale and shift the weight onto the right foot.
2. Exhale, keeping the hips level, push through the back of the left leg (and heel) and raise it until there is
a straight line from index finger to left heel.

Holding the pose

1. Hold the pose 10-20 seconds to begin. Gradually increase the time as you strengthen the shoulders and
arms.
2. Exhale coming back into Dog Pose. Repeat on the other side.

Completing the pose

Exhale as you bend the knees to the floor, sit back onto your heels, and rest in Child's Pose .

Important actions

• Keep the pelvis level

• Lengthen and strengthen the extended leg
• Neck is relaxed

Navasana (boat pose)

Moving into the pose

1. From Dandasana bend the knees. Hold the back of the knees with your hands. Lean back with a straight
spine until the arms become straight. Hold a straight line from the top of the head to the tailbone. Balancing
on the sitting bones, raise the lower legs until they are parallel with the floor.
2. Straighten the legs and let go of the knees. Hold the arms and hands parallel with the floor. Use the
abdominal muscles to lessen the strain in the low back.

Holding the pose

Inhale and balance. Exhale and draw the spine up into the body. Extend through the legs. Use the Important
actions list. Hold this position for 10- 30 seconds to begin.

Completing the pose

Bend the knees. Reestablish Dandasana.

Modifications

Balance with hands holding the legs.

Important actions

• Legs and spine straight

• Use the abdominal muscles
• Keep the neck long
• Keep spine straight and extended
• Press through the heels
• Balance on the buttocks

General precautions

Should not be practiced with any hip flexor injuries or serious disk problems.

Sarvangasana I (half shoulderstand I)

Moving into the pose

Practice Neck Stretch to prepare the neck. Use 2-4 folded blankets to create space for the neck. To begin,
fold and stack the blankets so that they will fit evenly under the hips, torso, shoulders and upper arms. Make
the sharp edge of the blankets on the side used for the shoulders. Lying on the blankets, move the
shoulders down from the ears (and two inches down from the edge of the blankets) and together
underneath the back. Lengthen the neck.
1. Put blankets at the wall. Lie on them with your legs straight up along the wall, pelvis touches the wall.
Head on the floor. Bend the knees to touch the wall with your feet. Push away from the wall to lift your pelvis
straight up, until it gets on a line with the shoulders.
2. Join the hands behind your back, straightening the arms. Keep as close as possible of the upper arm,
pulling under the shoulders. Keep your elbows at the floor and place hands on your back for support. The
pelvis is located on the hands. Pull the neck.
3. Lift one foot from the wall and straighten it at an angle. Take off the other leg from the wall and hold the
balance. Breathe.

Holding the pose

Press the hands into the back, lifting the spine up into the body and opening the chest. Hold the posture
breathing comfortably for 1-2 minutes to begin. Gradually increase the time.
Completing the pose

Bend the knees toward the ears. Straighten the arms placing the hands on the floor behind you. Use the
arms for support as you slowly unroll the spine vertebrae by vertebrae back to the ground. You may lift the
chin but do not lift the head or shoulders off the floor as you come down. Slide off the blankets onto the floor
and rest.

Important actions

• Spine is straight from shoulders to buttocks

• Chest comes toward the chin
• Neck is soft
• Eyes, neck, face stay relaxed
• Stay on the tops of shoulders
• Lift the inner thighs
• Extend the legs through pads of feet

Personal recommendation

Moderate and long hold; breathing is long and soft; focus of consciousness on stability and the preservation
of tranquillity; stretch the spine, strengthen the feet, use a wall for stability.

General recommendations: Excellent for Kapha practice, although excess weight could be difficult.
Counters high Pitta unless held too long. Excellent for Vata.

General precautions

If you have glaucoma or unmedicated high blood pressure do not practice this posture. Practice 2 hours
after eating. If you experience any pressure in the eyes, ears, head, neck, or breathing, come down and
consult an experienced teacher.

Sarvangasana II (half shoulderstand II)

Moving into the pose

Practice Neck Stretch to prepare the neck. Use 2-4 folded blankets to create space for the neck. To begin,
fold and stack the blankets so that they will fit evenly under the hips, torso, shoulders and upper arms. Make
the sharp edge of the blankets on the side used for the shoulders. Lying on the blankets, move the
shoulders down from the ears (and two inches down from the edge of the blankets) and together
underneath the back. Lengthen the neck.
1. Place the blankets one arm's length from the wall. Bend the knees, feet close to the buttocks. Press
arms and hands into the floor. Roll the body up bringing the feet over the head and onto the wall or chair
behind you.
2. Interlock the hands behind you, straightening the arms. Bring the arms as close together as possible,
pulling the shoulders underneath you. Press the elbows into the floor and place the hands on the upper
back for support. Straighten your spine.
3. Take one leg off the wall and then the other. Keep the legs straight, balance and breathe.

Holding the pose

Press the hands into the back, lifting the spine up into the body and opening the chest. Hold the posture
breathing comfortably for 1-2 minutes to begin. Gradually increase the time.

Completing the pose

Bend the knees toward the ears. Straighten the arms placing the hands on the floor behind you. Use the
arms for support as you slowly unroll the spine vertebrae by vertebrae back to the ground. You may lift the
chin but do not lift the head or shoulders off the floor as you come down. Slide off the blankets onto the floor
and rest.

Important actions

• Spine is straight from shoulders to buttocks

• Chest comes toward the chin
• Neck is soft
• Eyes, neck, face stay relaxed
• Stay on the tops of shoulders
• Lift the inner thighs
• Extend the legs through pads of feet

Personal recommendation

Moderate and long holds; long soft breathing; focus of consciousness on stability and the preservation of
tranquillity; stretch the spine, strengthen the feet, use a wall for stability.

General precautions

If you have glaucoma or unmedicated high blood pressure do not practice this posture. Practice 2 hours
after eating. If you experience any pressure in the eyes, ears, head, neck, or breathing, come down and
consult an experienced teacher.

Sarvangasana III (full shoulderstand )

Moving into the pose

Before you begin, practice Neck Stretch. Use 2-4 folded blankets as in Shoulderstand I and II.
1. Lie on the folded blankets with the neck and head on the floor. The shoulders are 2 inches in from the
edge of the blankets—shoulder blades tucked under. Elbows are beside the body and the neck is relaxed.
2. Bend the knees, press the palms against the floor and roll the body up, bringing the feet over the head
and onto the floor behind you.
3. Interlock the hands behind you, straightening the arms. Bring the arms as close together as possible,
pulling the shoulders underneath you. Press the elbows into the floor and place the hands on the upper
back. Straighten the legs up to the ceiling, pushing through the heels, thighs rolling inward.
4. Press the elbows into the floor as you lift the torso and legs upward. Relax the neck and head. Breathe.

Holding the pose

1. Stay on the tops of the shoulders. Press the hands into the back, lift the spine and move the chest toward
the chin.
2. Separate the legs 6" apart, extend the inner legs upward. Hold this extension as you bring the legs
together.
3. Initially hold the posture, breathing comfortably for 1- 3 minutes to begin. Gradually stay in the pose
longer as is appropriate for your dosha.
Completing the pose

Bend the knees toward the ears. Straighten the arms placing the hands on the floor behind you. Slowly
unroll the spine vertebrae by vertebrae back to the ground. Lift the chin (as you roll down) but not the head
or shoulders. Slide off the blankets onto the floor and relax.

Modifications

If you have been having trouble with the arms widening, use a belt or tie above the crease of the elbows to
hold the arms shoulder width apart. Use a metal chair or bench to learn the pose with support and to allow
concentration on chest opening. This is best learned from your asana teacher.

Important actions

• No pressure on the head

• Press your hands into your back to lift the spine
• Chest comes toward the chin
• Draw the tailbone in and up
• Lift the inner thighs
• Extend through the balls of the feet

Personal recommendation

Moderate and long holds; breathing is long and soft; focus of consciousness on stability and the
preservation of tranquillity; stretch the spine and legs.

General precautions

If you have glaucoma or unmedicated high blood pressure do not practice this posture. With low blood
pressure, medicated high blood pressure, or heart problems, consult your physician and yoga teacher.
Practice this pose 2 hours or more after eating. If you experience any pressure in the eyes, ears, head,
neck, or breathing, come down and consult an experienced teacher.

Yoga

Ideal Suitable Not recommended

Utkatasana (power chair 83.86 Virabhadrasana II (warrior 70.52 Virasana (hero pose)
pose) pose)
Preparation for Sirsasana 63.86 Parsvakonasana (extended 63.86 Dwi Pada Viparita
(preparation for headstand) side angle pose) Dandasana (inverted arch
pose)
Chaturanga Dandasana 57.19 Purvottanasana (intense 57.19 Vasisthasana (side plank
(plank pose - sun salutation front extension pose) pose)
position №6)
Dandasana (staff pose) 50.52 Virabhadrasana I ( warrior 57.19 Bhujangasana (full cobra
pose I) pose)
Urdhva Prasarita 43.86 Alligator Twist Variation I 50.52 Dhanurasana (bow pose)
Padasasana (upward
extended feet pose)
Adho Mukha Svanasana 37.19 Alligator Twist Variation II 50.52 Eka Pada
(downward facing dog) Rajakapotasana (pigeon
pose stretch)
Adho Mukha Svanasana 37.19 Alligator Twist Variation III 50.52 Eka Pada
Variation(downward facing Rajakapotasana I (pigeon
dog leg extended) pose I)
Navasana (boat pose) 37.19 Alligator Twist Variation IV 50.52 Eka Pada Urdhva
Dhanurasana (upward bow
one leg extended pose)
Sarvangasana I (half 30.52 Ardha Matsyendrasana I 50.52 Urdhva Dhanurasana
shoulderstand I) (half fish I) (upward bow pose)
Sarvangasana II (half 30.52 Jathara Parivartanasana 50.52
shoulderstand II) (revolving stomach pose)
Sarvangasana III (full 30.52 Marichyasana I (sage twist 50.52
shoulderstand ) I)
Marichyasana II (sage twist 50.52
II)
Marichyasana III (sage 50.52
twist III)
Niralamba Bhujangasana I, 50.52
II, III (unsupported cobra
variations I, II, III)
Parivrtta Janu Sirsasana 50.52
(revolved head to knee
pose)
Pincha Mayurasana (arm 50.52
stand)
Virabhadrasana III (warrior 50.52
pose III)
Parsva Upavistha 45.24
Konasana (over one open
leg forward bend)
Upavistha Konasana (open 45.24
legs forward bend)
Adho Mukha Vrksasana 43.86
(handstand)
Bharadvajasana I (legs 43.86
side sitting twist pose)
Salabhasana I, II, III (locust 43.86
variations I, II, III)
Supta Padangusthasana 43.86
(one leg stretched up lying
down)
Two Chair Twists (sitting 43.86
and standing chair twists)
Janu Sirsasana (head to 38.57
knee pose)
Triang Mukhaikapada 38.57
Paschimottanasana (leg
forward bend)
Makarasana (locust 37.19
variation)
Trikonasana (triangle pose) 37.19
Ubhya Padangusthasana 37.19
(balancing foot big toe
pose)
Ardha Baddha Padma 31.90
Paschimottanasana (half
lotus forward bend pose)
Kurmasana (tortoise pose) 31.90
Paschimottanasana (full 31.90
forward bend)
Urdhva Mukha 31.90
Paschimottanasana
(upward facing forward
bend)
Parivrttaika pada sirsasana 29.62
(rotated open legs in
headstand)
Parsva Sirsasana (rotated 29.62
legs in headstand)
Sirsasana (headstand) 29.62
Anantasana (serpent 23.86
stretch)
Eka Pada Sarvangasana 23.86
(one leg extended
shoulderstand)
Halasana (plow pose) 23.86
Parivrtta Trikonasana 23.86
(revolving triangle)
Parsvottanasana (intense 23.86
sideways stretch pose)
Setu Bandha Sarvagasana 23.86
(bridge pose from
shoulderstand)
Supta Konasana 23.86
Sarvangasana (Open
Angle Shoulderstand)
Vrksasana (tree pose) 23.86
Ardha Chandrasana (half 17.19
moon pose)
Back Vinyasa (movement 17.19
series for the back)
Baddha Konasana (bound 17.19
 angle sitting pose)
Basic Virasana (basic hero 17.19
pose)
Depada Pidam (bridge 17.19
pose)
Padangusthasana (foot big 17.19
toe pose)
Siddhasana (perfect sitting 17.19
pose)
Supta Virasana (reclining 17.19
hero pose)
Urdhva Prasarita 17.19
Ekapadasana (upward leg
forward bend)
Padahastasana (hands 10.52
under feet pose)
Padottanasana (spread 10.52
legs forward bend)
Tadasana (mountain pose) 10.52
Uttanasana (intense 10.52
extension pose)
Viparita Karani (special -2.81
inversion)
Savasana (corpse pose -9.48
(relaxation pose))
Yoga Mudrasana (yoga -9.48
seal)

Physiological tendencies in body functions regulation

10

6
3.6
4 2.4
1.6
2

0
Factor "V" Factor "P" Factor "K"
 Cardiointervalgram
1,400

1,200

1,000
RR, ms

800

600

400

50 100 150 200 250 300 350

Cardiointerval num ber
 Scattergram

1.3
1.2
1.1
1
0.9
0.8
0.7
0.6
0.5
0.4
0.3
0.4 0.6 0.8 1 1.2

Spectrum

70
60
Power, ms^2

50
40
30
20
10
0
0 0.05 0.1 0.15 0.2 0.25 0.3 0.35 0.4
Frequency, Hz

LF/HF/VLF

LF/HF
 Histogram of RR intervals duration allocation
1

0.9

0.8

0.7

0.6

0.5

0.4

0.3

0.2

0.1

0
400 500 600 700 800 900 1,000 1,100 1,200 1,300
Time, ms
Power of the energy field: 53.5%

Broncho-pulmonary system: 14.5%

Colon: 14.0%
Stomach: 3.4%
Spleen and pancreas: 2.5%
Heart: 4.6%
Small intestine: 11.1%
Bladder: 8.7%
Kidneys: 5.2%
Vessels: 20.3%
Pituitary gland, thyroid gland, adrenals: 1.8%
Gallbladder: 10.2%
Liver: 3.7%
65 % - Index of morpho-functional condition
Average level of functional condition. Normal working ability.

298 c.u. - Stress index

Condition of compensated distress. There is a tendency to an excess tension of the stress realizing
systems with formation of deficit of adaptation resources (Vata and / or Pitta imbalance). It may reflect the
borderline condition between health and sensation of distress. During a long-term preservation of this
energy deficiency, development of the acute condition of a chronic disease is possible. Body spends an
excessive amount of vital energy to maintain its optimal functioning.

49 % - Cost of adaptation
The conditional norm. Mechanisms of spending and saving of energy are optimized.

1.1 c.u. - Rate of biological aging

Rate of the biological aging corresponds to the age norm.
Wheel of support
Wheel of destruction

restraint