Yoga For All
Karo Yog Raho Nirog
Coughing, sneezing, vomiting, spitting, shitting, urinating, crying, sweating, and “evacuation” in general are basic functions that are generally culturally repressed’ i.e. we are trained to control them, not to mention them, and often they become swear words or acts of disrespect, yet it is their cleansing activity which they share in common. A commonality which is to be respected rather than despised, avoided, or denied in a healthy society. In traditional yoga, yogins are given the shat karmas in the very beginning. This helps to unplug the repression of cultural conditioning, open up the energy channels, activate the energy centers, and also unburden the physical body of accumulated obstructions and toxins.
Food Chart
| Protein | Vasa | Carbohy-drates | Calorie | Protein | Vasa | Carbohy-drates | Calorie | |||
| ATTA (Wheat) | 12.1 | 1.7 | 69.4 | 341 | Apricot(Akhrot) | 15.6 | 64.5 | 11.0 | 687 | |
| Bajra | 11.6 | 5.0 | 67.5 | 361 | Pista | 19.8 | 53.5 | 16.2 | 626 | |
| Sujji(Rawa) | 10.4 | 0.8 | 74.8 | 348 | Almond(Badam) | 20.8 | 58.9 | 10.5 | 655 | |
| Rice | 6.08 | 0.5 | 78.2 | 345 | Cashew(Kaaju) | 21.2 | 46.9 | 22.3 | 596 | |
| Makai(Corn) | 11.1 | 3.6 | 66.2 | 342 | ||||||
| Sabu Dana | 17.1 | 5.3 | 60.0 | 360 | Grounnut(Mungfhali) | 26.7 | 40.1 | 20.3 | 549 | |
| Channe ki Dal | 20.8 | 6.6 | 59.8 | 372 | Teel | 18.3 | 43.3 | 25.0 | 563 | |
| Arhar/toor dal | 22.3 | 1.7 | 57.6 | 335 | ||||||
| Moong sabut | 24 | 1.2 | 59.9 | 348 | Elaichi | 10.2 | 2.2 | 42.1 | 229 | |
| Soyabean | 43.2 | 19.5 | 20.9 | 432 | Laung | 5.2 | 8.9 | 46.0 | 285 | |
| Methi ke Beej | 26.2 | 5.8 | 44.1 | 333 | ||||||
| Pure Cow Ghee | – | 99.5 | – | 896 | Haldi(turmeric) | 6.3 | 5.1 | 69.4 | 349 | |
| Pure Buffallo Ghee | – | 100.0 | – | 900 | Kaali Mirch | 11.5 | 6.8 | 49.2 | 304 | |
| Vanaspati Oil | – | 100.0 | – | 900 | Jeera | 18.7 | 15.0 | 36.6 | 356 | |
| Dalda | – | 100.0 | – | 900 | Dhaniya | 14.1 | 16.1 | 21.6 | 288 | |
| Shem ki Phali | 7.4 | 1.0 | 29.8 | 158 | Khusk Khubani | 1.6 | 0.7 | 73.4 | 306 | |
| Kathar ke BEEJ | 6.6 | 0.4 | 25.8 | 133 | Khajur | 2.5 | 0.4 | 75.8 | 317 | |
| Gajjar (Carrot) | 0.9 | 0.2 | 10.6 | 48 | Anaar | 1.6 | 0.1 | 14.5 | 65 | |
| ShakarKand | 1.2 | 0.3 | 28.2 | 120 | Amrud | 0.9 | 0.3 | 11.2 | 51 | |
| Cabbage | 1.8 | 0.1 | 4.6 | 27 | Santra(Orange) | 0.9 | 0.3 | 11.6 | 53 | |
| Cauliflower | 2.6 | 0.4 | 4.0 | 30 | Banana | 1.3 | 0.3 | 21.6 | 94 | |
| Chauli Ka Shaag | 4.0 | 0.5 | 6.3 | 46 | Grapes | 0.6 | 0.4 | 13.1 | 58 | |
| Palak (Spinach) | 2.0 | 0.7 | 2.9 | 26 | Chikku (Saputa) | 1.1 | 0.2 | 25.8 | 118 | |
| Methi Ka Shaag | 4.4 | 0.9 | 6.0 | 49 | Naspaati | 0.2 | 0.1 | 12.4 | 51 | |
| Pottato | 1.6 | 0.1 | 22.6 | 97 | Lemon | 1.5 | 1.0 | 10.9 | 59 | |
| Onion | 1.2 | – | 11.0 | 49 |
Customized Diet Chart
| Timing | Schedule | Food |
| 6.00 am to 7.00 am | Early Morning | Two Glass of warm water or one glass lemon and honey |
| Before workout | Juice before work out (Alovera / Pudina / Tulsi) | |
| 9.00 am | Breakfast | Toned Milk 1 Glass + Muesli/Daliya/Oats/Cornflakes OR Vegetable Sandwich (Brown Bread) OR Daliya (One Normal Size Bowl) OR Poha ( One Normal Size Bowl) OR Suji – Dokla/ Dosa/ Idli |
| 11.00 am | Snack Break | Fruit ( One 150 Gram ) OR Fruit Juice ( One Glass ) |
| 1.00 pm to 2.00 pm | Lunch | Chapati (TWO) Green Vegitable ( Two Small Bowl) Dal ( One Bowl) Curd ( One Bowl)/ Butter Milk (One Glass) Salad |
| 4.00 pm | Tea time | Herbal Tea/one cup Milk/Vegetable Soup |
| 8.00 pm | Dinner | Chapati Green vegetables Salad |
| 10.00 pm | Before sleep | Double Toned Milk |