3-6 weeks
Asana:
- Surya Namaskar (Sun Salutations / Salutarile Soarelui) – x 12 after a cold bath/shower
- Shakti bandha series
- Pawanmuktasana 1 & 2
- Vajrasana series
Incontinence:
- Utkatasana (Chair pose) ++
- Tadasana
- trikonasana
- Malasana (squat / garland pose) ++ [shakti series]
- Uttanpadasana (raised legs) + Viparita Karani Variation (legs up the wall) +
- Salamba Set Bandhasana (supported bridge pose)
- supta Baddha Konasana (reclined cobble’s pose) +
- savasana
- gomukasana +
- Pawanmuktasana [Pawanmuktasana series]
- Arda Matsendra Asana (half spinal twist) = Ardha Matsyendrasana (half queen of the fish pose) +++
- Makaranasana (crocodile pose)
- Balasana (extended child pose) [vajrasana series]
- Virasana (hero pose, [vajrasana series])
- Ushtrasana (camel pose)
- Dhanurasana (Bow pose)
after
- dynamic pada hastasana
- bjuhangasana
- shalambasana
- paschimota
- sarvangasana
- arda padma halasana
- shashankasana
- eka pada sirasana
- moola bandhasana
- dwi pada kandharasana
- matsyasana
- sirshasana
- pada andgushtasana
Pranayama:
- Bastrika (moola + jalandra) – x 5 rounds x 50 breaths
- sheetali (or sheektari) for few mins
- nadi shodana x 10 (stage 1 to 4 – with maha banda – each stage 1 month for 6 months)
Kriya
- neti
- kunjal (vamana)
- laghoo shankhaprashalana (daily for one week, 3 times a week, then once a week)
Bandhas
- Moolabandha ( x 25 – daily
- Vajroli ( x 25 daily
Herbal Remedy
– shilajit
– gokshura
– punarnava
– guduchi
– chandan
Ayuredic supplements
– Chandraprabha Bati
– Shilajeet Tables
– Chandanasava
– Gokshuradi Guggulu
Diet:
– avoid hot spices
– a lot of water
– fresh lemon, fresh coconut, orange juice, sugarcane juice, pinnable juice
– fruits: apple, grapes, peaches and plums in good quantity
fasting – one day per week
amaroli