Yoga for Health A Practical approach on Yoga Presented by R. C. Sharma Delhi cantt(No. 3,IInd shift) Email:firstname.lastname@example.org
History of Yoga What Exactly is Yoga? The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between mind, body and spirit. What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses. Asana is only one of the eight "limbs" or types of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. Today, however, the words asana and yoga have become almost synonymous.
Yoga for Health • Objectives of the session • To give a simplified view on Yoga for your adoptability • 15 min effective exercise to keep yourself healthy and for stress management • Tips and Techniques for get rid of common problems
Yoga for Health • Simplified View • Wake up : Early • Clean up : Drink 1.5 litters water in early morning • Warm up : Surya Namaskaras • Stretch up: Asanas • Fresh up : Pranayama • Joy up : Meditation
Yoga for Health • Tips & Techniques to get rid of common problems: • Cold / Head ache / Cough -> Clean Nostrils regularly with warm & salt water (Jalanethi Kriya) • Constipation -> Pavanamuktasan, Sankaprakshalan, Bhastrika • Obesity -> Surya Namaskaras (2 times a day) • Asthma -> Bhujangasan, Matyasan, Kapalabati • Stress -> Pranayama • Back pains -> Padothasan, Navasana, Naukasan • BP - > Savasan, Sidhilasan, Makarasan, Meditation • Diabetic -> Ardhamstendrasan, Salabasan, Pranayam, Meditation
Yoga for Health Agenda • Introduction • Benefits • Astanga Yoga • Challenges • Cleaning Techniques • Surya Namaskaras • Asanas Practice • Pranayama & Dhyana Practice
Yoga for Health • Chitha vruthi Nirodaha Yogaha • PathanjaliYogasu Karmasu Kousalaha • Bhagavadh Gita"Yoga is the World's most ancient science.Modern Research confirms its discoveries." • Pathanjali (around 200BC) the great saint written Yoga sutras & shared his knowledge and experience to the rest of the world
Yoga for Health Benefits • Reduces stress • Increases vitality, energy, relaxation • Increases blood circulation • Keeps joints juicy, increases muscle strength around joints to support under pressure • Improves strength and flexibility which reduces the risk of injury, or re-injury • Improves immunity (i.e. getting sick less often, if at all) • Can reduce the symptoms of many chronic diseases (e.g. arthritis and thyroid disorders) • A sense of well being that spreads into your daily life.
Astanga Yoga (eight fold Yoga) • Yama • Niyama • Asana • Pranayama • Pratyahara • Dharana • Dhyana • Samadhi
Astanga Yoga (eight fold Yoga) Yama (The five Commandments for Social Discipline) 1. Ahimsa (Non-violence), 2. Satya (Truth) 3. Asteya ( Non-stealing) 4. Aparigraha (None-accumulation of wealth etc..) 5. Brahmacharya (Continence / Celibacy) The society is at peace if these social restraints are practiced by every citizen.
Astanga Yoga Niyama (Five commandments for personal discipline)1. Saucha (cleanliness) 2. Santosha (Contentment) 3. Tapas ( the endurance to face the pairs of opposites such as heat and cold; joy and sorrow; regard and disregard etc) 4. Swadhyaya (Self Study) 5. Ishwarapranidhana ( Dedication / Surrender to god and work without selfish motives and work not for praise)
Astanga Yoga • Asana • (the body postures or poses) • Asana ( the posture) is the third step in yoga. • Patanjali says “Stira sukham asanam” Posture • which is firm and pleasant • Practice of yogasanas eliminates all impurities • from the body • keeps the body in good health & free from any • disease.
Astanga Yoga • Pranayama • (control of vital energy of the body) • Pranayama helps in restraining and regulating the breath. • Whenever the mind is disturbed, breathing becomes irregular. Rhythmic breathing calms down the mind. • Pranayama is an integral limb of Yoga. • Pranayama should be practiced under the supervision of a competent teacher. • Pranayama is an intermediate step which if practiced well, leads to other higher steps of yoga such as pratyahara, Dharana etc..
Astanga Yoga Pratyahara (control of senses) pratyahara (negation) is willful control of senses of sight, sound, smell, taste and touch. Well practiced pratyahara leads one to achieve the higher step of Dharana. Dharana (concentration)Dharana is connection of the mind to a particular object.
Astanga Yoga Dhyana ( Meditation)Dhyana also known as meditation is the constant flow of thought. This is the ultimate step which of practiced well leads to the highest step called samadhi. Samadhi (Super-conscious stage)Samadhi is super-conscious stage the highest step in Yoga. In this state one enjoys eternal bliss.
Obstacles to Yoga Practice: There are certain obstacles which hamper regular practice of yoga. Hence Yoga practie does not continue at the same pace with all the Sadhkas (aspirants of yoga) There are mainly nine distractions or obstacles in the practice of Yoga. Sage Patanjali has enunciated them as1. Vyadhi (ill health) 2. Styana (Unprepared ness) 3. Samshaya (Doubt) 4. Pramada (Indifference) 5. Alasya (Laziness) 6. Avirati (Entanglement in Sense Objects) 7. Bhrantidarshana (Illusion) 8. Alabdha Bhumikatva (Lack of Stability) 9. Anavasthitathva (Slackness in Practice) One must overcome these obstacles by developing enthusiasm in Yoga to establish firmly in the Yoga Practice.
Cleaning Techniques • Jalanethi • Sutranethi • Jaladhouthi • Sankha prakshalana • Right way of drinking water
Pre-cautions & Recommendations • Asanas should be practiced with empty stomach • Asanas should not be practiced immediately after meal (accept Vajrasan) • Initially practice under guidance of Guru. Follow instructions. • Proceed slowly/carefully Never force or strain to get into a specific position. • Relax briefly between each practice • If the position is uncomfortable, don't do it • Never practice any yoga techniques under the influence of alcohol/mind altering drugs • If you are pregnant, notify the instructor for special guidelines • Take bath before Yoga or with 30 min gap after yoga
Asanas (Postures) • Any steady posture which gives comfort to the body is known as asana (Sthira sukham Asanam). • Asanas generally named after the birds, animals and other objects depending up on the similarity of the postures. • It is said that 84,00,000 of Asanas commensurate with all the species on the earth including in the sea. • One should select and practice Asanas according to one’s capacity.
Sukhasana - Sit/Easy Position • Easy Position Benefits • A starting position that helps focus awareness on breathing and the body • Helps strengthen lower back and open the groin and hips.
Sukhasana - Sit/Easy Position • Instructions • Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower. • Take 5-10 slow, deep breaths. • On the next inhale, raise your arms over your head. • Exhale and bring your arms down slowly. • Repeat 5-7 times.
Tadasana-Mountain • Mountain Benefits • Improves posture, balance and self-awareness.
Tadasana-Mountain • Instructions • Breathe. Hold the posture, but try not to tense up. Breathe • As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head • Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet • Hold for 5 to 10 breaths, relax and repeat
Uttanasana IIForward Bend or Extension - • Forward Bend Benefits • Stretches the legs and spine • Rests the heart and neck • Relaxes mind and body
Uttanasana IIForward Bend or Extension - • Instructions • Begin standing straight in Mountain pose or Tadasana • Either grasp your ankles or just leave your hands on the floor and breathe several times. • Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths • Curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.
Trikonasana - the Triangle • Triangle Benefits • Stretches the spine • Opens the torso • Improves balance and concentration
Trikonasana - the Triangle • Instructions • Inhale and raise both arms so they're parallel with the floor. • Exhale, turn your head to the left and look down your left arm toward your outstretched fingers
Bhujangasana - The Cobra • Cobra Benefits • Stretches the spine • Strengthens the back and arms • Opens the chest and heart
Bhujangasana - The Cobra • Instructions • Inhaling, slowly raise your head and chest as high as it will go • Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down
Virabhadrasana II-Warrior I I • Warrior II Benefits • Strengthens legs and arms • Improves balance and concentration • Builds confidence
Virabhadrasana II - Warrior I I • Instructions • Begin in mountain pose with feet together and hands at side • Raise your arms over head. Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back • Concentrate on a spot in front of you and breathe • Take 4 or 5 deep breaths, lower your arms, bring your legs together. Reverse the position
Ardha Sarvangasana– Half Shoulder stand • Half Shoulder Stand Benefits • Promotes proper thyroid function • Strengthens abdomen • Stretches upper back • Improves blood circulation • Induces relaxation
Ardha Sarvangasana– Half Shoulder stand • Instructions • Lie on your back and lift your legs up into air. Place your hands on your lower back for support, resting your elbows and lower arms on the ground • Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time. • To come down, slowly lower your legs, keeping them very straight
Sethu Bandhasa-The Bridge • Bridge Benefits • Increases flexibility and suppleness • Strengthens the lower back and abdominal muscles • Opens the chest
Sethu Bandhasa-The Bridge • Instructions • To begin, gently raise and lower your tail. Then, slowly, raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward • Take five slow, deep breaths. • Come down slowly and repeat.
Savasana - The Corpse • Corpse Benefits • Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind • Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose
Savasana - The Corpse • Instructions • Start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor • Then simply breathe and relax • Stay in the pose for at least 5-10 minutes.
Pranayama / Dhyana Practice……….. Daily……
Meditation is part of Yoga • Meditation is a technique in which the meditator seeks not only to reach a deep state of relaxation, but to quiet the mind. • The mind is a chattering monkey that one tries to make quiet with meditation.
Meditation techniques • Focused • Mantra • Walking
Focused Meditation • is a technique in which you direct your awareness onto something. • a picture or statue of a deity • a universal principle such as compassion or forgiveness • or the syllable OM, the famous Hindu mantra.
Mantra meditation • In Sanskrit, the “man” in mantra means “to think,” and “tra” suggests instrumentality. • Mantra literally means an instrument of thought. • You repeat a word, phrase or sound in order to transcend the constant distractions of the mind.
Results • Significant signal increases were observed in the dorsolateral prefrontal and parietal cortices, hippocampus/parahippocampus, temporal lobe, pregenual anterior cingulate cortex, striatum, and pre- and post-central gyri during meditation. • This indicates that the practice of meditation activates neural structures involved in attention and control of the autonomic nervous system. • Neuroreport. 2000 May 15;11(7):1581-5. Functional brain mapping of the relaxation response and meditation. Lazar SW,…, Benson H.
Relaxation Response • Sit comfortably with your eyes closed. • Pay attention to your breathing, and repeat a word or phrase or prayer silently to yourself as you exhale. • When you notice your mind wandering (It will) just notice it and passively bring your attention back to your breathing. • A form of meditation.
Fight or Flight • Yoga and meditation decrease this sympathetic tone and reduce feelings of stress and anxiety • Many modern health problems are worsened by stress and anxiety • Yoga works to decrease sympathetic tone
Yoga and Meditation to stay healthy • Exercise and relaxation can reduce feelings of stress and keep the body and mind healthy