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THE WEIGHT LOSS PROGRAMME
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FREE HAND EXERCISES IN STANDING POSTURE HEAD AND NECK MOVEMENTS NECK STRECH - FORWARD, BACKWARD, SIDEWARD NECK ROTATIONS - CLOCKWISE AND ANTI-CLOCKWISE. SHOULDER MOVEMENTS SHOULDER ROTATIONS WITH ELBOWS BENT FULL ARM ROTATIONS SPINAL MOVEMENTS SPINAL STRECH TORSO TWIST WITH ARMS HELD AT SHOULDER LEVEL CHEST EXPANSION WITH BREATHING ELBOW MOVEMENTS - FLEXION AND EXTENSION WRIST MOVEMENTS - FLEXION, EXTENSION, AND ROTATIONS HIP JOINT MOVEMENTS FLEXION/FORWARD BENDING, EXTENSION/ BACKWARD STRECH, SIDEWARD STRECH.HIP ROTATIONS. KNEE MOVEMENTS - ROTATIONS ANKLE MOVEMENTS - FLEXION, EXTENSION, AND ROTATIONS CALF MUSCLE STRECHING - TOE STANDING THIGH MUSCLE STRECHING ABDOMINAL EXERCISES SIT -UPS - STRAIGHT, SIDE SIT UPS LEG RAISING KNEES BENT, EXTENDED KNEES. JOGGING - WITH LEGS FRONT, BACK AND SIDES. JUMPING AGNISARA KRIYA - DEEPLY EXHALE, HOLD THE BREATH OUTSIDE AND GO FOR IN AND OUT MOVEMENTS OF THE ABDOMEN. STOP THE MOVEMENTS AND INHALE. REPEAT THE PROCEDURE.
	LYING ON THE BACK - SUPINE LYING LEG RAISING - SINGLE OR BOTH LEGS - 3 SETS WITH 15 - 20 REPITITIONS CRUNCHES - FORWARD, REVERSE, AND OBLIQUE - DYNAMIC OR CONTROLLED - 3 SETS WITH REPS X, X, X-5. CYCLING - FORWARD AND BACKWARD SCISSOR MOVEMENTS OF THE LEGS - UP AND DOWN, OBLIQUE. PAVANAMUKTASANA (Hold both the legs and bring the knees close to the shoulders. raise the head and touch the knees with the forehead. Maintain with normal breath or make swinging movements)PAVANAMUKTASAN KRIYA (Clockwise and anti-clockwise rotations of the leg with other leg held as in pavanamuktasana) LUMBAR STRECH - FOLDED LEGS/ CROSSED LEGS/ STRAIGHT LEGS HALASANA KARNA PEEDASANA LYING DOWN CHAKRASANA
LYING ON THE SIDE LEG RAISING - 20 REPS FORWARD KICKS WITH KNEES STRAIGHT - 15 REPS FORWARD KICKS WITH KNEES BENT - 15 REPS
	LYING ON THE ABDOMEN NAVASANA MOVEMENTS DHANURASANA MOVEMENTS ALTERNATE FACE UP - FACE DOWN DOG POSE
SITTING ON THE GROUND BUTTERFLY EXERCISES KNEE EXERCISES WITH THIGH AND CALF MUSCLES STRECH JANUSIRASANA- long sitting- bend the right knee and place the right feet on the medial side of the left thigh- exhale and bend forward to hold the left ankle or sole- try to touch the left knee with the forehead-normal breathing. USHTRASANA/ SUPTA VAJRASANA- come to kneeling- inhale and raise the hands- exhale and bend backwards-place the palms on the ankles- push the abdomen forward- throw the head back- keep the thighs perpendicular to the ground- normal breathing. ABDOMINAL EXERCISES VAKRASANA - long sitting-spine straight- bend the right leg-place the right feet by the side of the left knee- turn to the right side- right palm on the back in line with the spine- catch hold of the right feet with the left hand. Hold with normal breathing. ARDHA MATSYENDRASANA- sit in long sitting, bend the right knee and keep the right foot under the left thigh, bend at the left knee and place the left feet on the right side of the right knee. Turn to the left side, catch hold the left ankle with the right hand and place the left hand on the root of the right thigh by taking it around the back. Maintain with normal breath. SASANKASANA - sit in Vajrasana, inhale and raise the arms, exhale and bend forward to touch the knees with the forehead or rest the forehead on the ground. YOGA MUDRA - sit in Vajrasana, make a fist of the hands and place it on the lower abdomen on either side of the navel. Exhale and bend forward. Maintain with normal breathing to feel the pressure of the fist as it presses the abdomen against the thighs.
	KNEELING POSITION SIDE BENDING Come to the kneeling position. Stretch one leg to the side and bend to the same side to catch hold of the ankle with the arm on the respective side.
SITTING ON THE CHAIR TORSO TWIST WITH A BAR Sit on the chair, keep a rod on the shoulders, catch the both ends and give a fine twist to the torso.
	BASTRIKA PRANAYAMA Sit in Vajrasana- active inhalations and exhalations with the in and out (flapping) movements of the abdomen. Three rounds of bastrika with increasing speed. Normal breathing in between the rounds. The strokes vary from 20 to 40 per round.
DIET AND TREATMENT 6 am - Warm lemon juice 6am -6.30am - Brisk walking 6.30am - Cucumber juice 6.30am -7.30am - Aerobic exercises and yoga 8am - A cold towel wrapped around the stomach 8am -8.30 am - Break fast- steamed cabbage salad- 100gm, raw salads -50gm,and raisins - 20gm, almonds - 3-4, dry fruits- 3-4. 11am - Mixed vegetable soup-250ml / warm lemon juice +/ honey 12 - 1pm - Lunch - whole wheat/ grain bread - 1 pc, boiled vegetables with natural condiments and spices - 200gm, herbal chutney (coriander, curry, mint leaves)- 10gm. 1.30pm - A wet towel on the stomach 3pm -3.30pm - warm lemon juice / cucumber juice 5pm - 5.30 pm - Herbal tea 5.30pm - 6.30pm - Walking and exercise. 7pm-7.30pm - Dinner- Boiled/steamed vegetables with natural condiments and spices - 200gm, herbal chutney (coriander, curry, mint leaves)- 10gm, mixed vegetable soup - 300ml. Or Fruit diet - papaya-300gm, apple- 1, pineapple, melons, cantaloupe, grape fruit, oranges etc.
	JUICE FAST FOR WEIGHT REDUCTION 6 AM CUCUMBER JUICE / WARM LEMON JUICE 8AM WARM LEMON JUICE WITH HONEY/ CARROT JUICE 10AM SWEET LIME JUICE/ ORANGE JUICE/ WATER MELON JUICE 12 NOON MIXED VEGETABLE JUICE 3PM CUCUMBER JUICE / WARM LEMON JUICE 5PM HERBAL TEA 7-8PM VEGETABLE SOUP /SWEET LIME JUICE / PAPAYA -250GM. TOP