AshwitaVajandarReiki Master, PLR Therapist, Yoga Teacher

ARTH, Bangalore

Yoga for Better HealthYoga for Better HealthYoga for Better HealthYoga for Better Health

Agenda

ARTH, Bangalore

About Us

What is Yoga?

Asanas

Pranayamas

Meditation

About Us

ARTH, Bangalore

ARTH: Established in 1997

We heal through Reiki, EFT, Yoga, Acupressure, Past Life Regression

We have helped Stress, panic attacks, paranoia, schizophrenia

BP, aplastic anemia, cancer, cervical spondylosis, nerve, muscle & bone problems

Relationship problems, interviews, examinations

Why Yoga? Health

ARTH, Bangalore

WHOs definition of health: A state of complete physical, mental, & social well-being, not merely the absence of disease or infirmity

Dis-Ease is a discomfort in ANY aspect

Are we truly healthy today?

Why Yoga? Happiness!

ARTH, Bangalore

Even doing asanas can make you happy They balance endocrine glands

They release good chemicals

The ultimate goal is total bliss

What is Yoga?

ARTH, Bangalore

Yoga is NOT Physical Exercise or acrobatics

Yogah ChittaVritti Nirodhaha Patanjali Yoga is the process of gaining mastery over the mind

YOGA Yuj Join

Its all about Union between body, mind and soul

What Characterizes Yoga?

ARTH, Bangalore

A fitter body, Better health

Improved stamina & metabolism

Mental & Emotional Stability

Better posture, Stronger muscles

More peace, Less stress

More happiness, Less depression

Streams of Yoga

ARTH, Bangalore

JnanaYoga

Karma Yoga

BhaktiYoga

Raja Yoga AshtangaYoga

HathaYoga

Raja Yoga

ARTH, Bangalore

Yama Violence, Lying, Stealing, Continence, Greed

Niyama Purity, Contentment, Discipline, Study of the self, Surrender to God

Asana Control the body

Pranayama Control the breath

Pratyahara Control the mind

Dharna One object, Many thoughts

Dhyana One object, One thought

Samadhi One object

Iyengar Yoga

ARTH, Bangalore

Uses props

Lesser mistakes, more effective, quicker results

Easier to sustain position for long durations

Allows you to RELAX

Iyengar Yoga

ARTH, Bangalore

Very quick results for structural & degenerative problems like Cervical and Lumbar Spondylitis

Prolapsed Intervertebral Disc (PID or Disc Prolapse)

Arthritis

Quick results for deep seated problems like Piles, Pistula, Hernia

High BP, Low BP, Acidity can also be improved

Asanas

Asanas

ARTH, Bangalore

Sthiram Sukham Asanam Patanjali

Must be practiced on empty stomach

Do not drink water during the practice

Slow and steady wins the race

Awareness of movements/ pain is important

Asanas

ARTH, Bangalore

Sustain the position for as long as possible 3 minutes to 30 minutes

Balancing the asana is important Forward bending Vs Backward Bending

Side bending asanas are usually self-complimentary

Breathe normally when in an asana Co-ordinate breathing with movement

Do not use force. Relax when tired

Practice

ARTH, Bangalore

Contra-indications (Please practice yoga only under the guidance of an instructor in the following cases)

Pregnant Women

Menstruating women

Fractured bones, Acute infections, chronic ailments

Recent surgery, hernia, heart/ BP problems

Practice

ARTH, Bangalore

Warm up: Pavanamuktasana

Procedure Slowly rotate the head clockwise

Slowly rotate the head anticlockwise

Slowly look to the left and the right

Tadasana

ARTH, Bangalore

Steps Bring the feet together Bring the knees together, and tighten the thighs Shoulders , hips and ears should be in one line Roll the shoulders back and bring the shoulder blades as close as possible. Relax the hands.

Look straight ahead Hold this position for several breaths

Benefits Useful for an alert body and mind Induces lightness and agility If practiced properly, it also relieves stiffness in shoulders and back and tones ankles and knees

Do not practice it if you have Headache, Insomnia, Low blood pressure

Urdhva Hastasana

ARTH, Bangalore

Steps Stand in tadasana Stretch the hands upwards as high as possible You can do this with your back against the wall to ensure that the body is totally straight

Benefits Improves posture Strengthens thighs Opens shoulders

Do not practice it if you have Headache, Insomnia, Low blood pressure

Utkatasana

ARTH, Bangalore

Steps Stand in tadasana Stretch your hands at about 45o

Bend your legs as if you are sitting in a chair Stretch the hands as high as possible for best results

Benefits Strengthens ankles, thighs, calves, & spine Reduces excessive body fat Relieves menstrual cramping Relieves joint pain and arthritis Improves immune system Works on liver, intestines & pancreas

Do not practice if you have Muscle pull, headache, insomnia, low BP

Veerabhdrasana

ARTH, Bangalore

Steps

Stand in tadasana

Inhale and jump to place the feet (with toes pointing forward) about 4-feet apart and simultaneously raise the hands (stretching outwards, palms facing down) to the shoulder level.

Exhaling slowly, rotate the right foot by 90 degrees to the right and turn the left foot slightly towards the right. Stretch the left leg out completely so that the knee is not bent. The weight of the body should fall on the knee of the right leg.

Bend the right knee so that the thigh and calf are at right angles and the thigh is parallel to the floor.

Ensure that the torso is straight, & right leg is not bent forward

Repeat on other side.

Benefits

Improves concentration, removes depression & stress

Eliminates allergies, expands lungs

Strengthens foot, ankle, hamstring, knees, quadriceps

Improve venous return & blood circulation in the lower limbs

Digestion is improved & the pose helps to relieve constipation

Do not practice if you have Hypertension, Neck Problems

Gomukhasana

ARTH, Bangalore

Steps Raise the right hand, bring the left hand behind the back

Clasp the left hand with the right hand

Relax and hold the position, then repeat on other side.

Benefits Relieves muscular pain in the back

Relieves sprains in the forearms

Good for respiratory disorders, hypertension & cardiac complaints

Do not practice if you have Serious neck or shoulder problems

Chair Bharadvajasana

ARTH, Bangalore

Steps Sit sideways on a chair Twist from the waist and clasp the back rest of the chair with both hands. Hands should be relaxed, twisting must be done from the waist and not the shoulders.

Turn the head backwards and look straight. Hold the position for a while and then repeat on other side.

Benefits Stretches the spine, shoulders, hips Massages the abdominal organs Helps relieve stress, improves digestion Relieves lower backache, neck pain, sciatica Therapeutic for carpal tunnel syndrome

Do not practice if you have Diarrhea, Headache, High/ Low blood pressure, Insomnia

Vajrasana

ARTH, Bangalore

Steps Sit with the legs stretched in front of you Fold the right leg and sit on the heel Fold the left leg and sit on the heel Try to make the feet touch and sit on the heel Hold position for some time Release left leg, followed by right leg Beginners Tip: Place a rolled towel under the ankles if required

Benefits Good for stomach disorders Ensures good digestion

Do not practice if you have Knee or ankle injuries / pain

Supta Vajrasana

ARTH, Bangalore

Steps Sit in vajrasana

Place a bolster behind your back

Start bending backwards using support from elbows

Rest on the bolster, hold position for some time

Follow the pose with Shashankasana

Benefits Improves internal organ functions, creativity

Helps constipation, asthma / breathing disorders

Do not practice if you have Neck problems, sciatica, slip disc

Shashankasana

ARTH, Bangalore

Steps Sit in vajrasana Bend forward, touching the forehead to the ground Gently stretch the hands above your head. Relax

Benefits Stretches and strengthens back muscles Relieves pressure from discs, backache Regulates functioning of adrenal glands Tones pelvic and sciatic muscles Good for reproductive organs, relieves constipation

Do not practice if you have High BP, Slipped disc, Vertigo

Markatasana

ARTH, Bangalore

Steps Lie on your back, place your hands behind your head Bend the knees, keeping them together Twist at your waist, placing the knees on the right side Hold the position, and then twist to place knees on left

Benefits Backache, cervical, slip disc, sciatica Stomach ache, dysentery, constipation, gas Hip or joint pain Diabetes Memory, creativity

Do not practice if you have Severe back pain, pelvic pain

Viparita Karani

ARTH, Bangalore

Steps Lie down with legs up against a wall Buttocks, knees and soles should be in contact with the wall Stretch hands gently above the head A pillow may be placed below the hips if required Hold the position for some time

Benefits Soothes and energises the body and mind Increases circulation to upper body, heart, lungs, brain, endocrine system Improves digestion & elimination Good for varicose veins, arthritis, insomnia, migraine, PMS, respiratory ailments, high/ low BP

Do not practice if you have Eye problems, neck/ back problems , menstruation

Shavasana

ARTH, Bangalore

Steps Lie on your back, hands by your side, palms facing upwards. Do not use a pillow

Relax the body completely Breathe normally and focus on the breath

Benefits Calms the brain, helps relieve stress & mild depression Relaxes the body, reduces headache, fatigue & insomnia Helps to lower blood pressure

Do not practice if you have Back injury or Pregnancy

PRANAYAMA

Pranayama

ARTH, Bangalore

18-34 breaths/min 12-20 breaths/min 3-5 breaths/min

Avg 12 years Avg 75 years Avg 130 years

Pranayama

ARTH, Bangalore

Breath is the bridge between the body & mind

Lungs are the most abused part of the body

Balanced breathing is important

The right way of breathing Shoulders, chest, abdomen

Inhalation: Abdomen out

Exhalation: Abdomen in

Right Nostril Breathing (HOTHOTHOTHOT)

ARTH, Bangalore

Steps Hold the left nostril closed with the right ring and little fingers and inhale through the right nostril.

With the left nostril still closed, exhale through the right nostril This completes 1 round of right nostril breathing.

Benefits Removes depression, increases stamina & energy Increase metabolism, boosts digestive & nervous system Good for asthma patients Practice 21 times before meals to reduce weight

Do not practice if you have Blocked nose, Heat related problems like ulcers, bleeding nose, etc.

Left Nostril Breathing (COOLCOOLCOOLCOOL)

ARTH, Bangalore

Steps Hold the right nostril closed with the right thumb Inhale through the left nostril. With the right nostril still closed, exhale through the left nostril This completes 1 round of left nostril breathing

Benefits Decreases heart rate , blood pressure , body temperature Reduces stress and anxiety Good for diabetic patients Practice at bedtime for a good sleep

Do not practice if you have Blocked nose, common cold, sore throat, sneezing

Anuloma Viloma (BALANCEBALANCEBALANCEBALANCE)

ARTH, Bangalore

Steps Hold the right nostril closed with the right thumb and inhale through the left nostril

Close the left nostril with the ring and the little fingers and exhale through the right nostril

With the left nostril still closed, inhale through the right nostril Close the right nostril with the right thumb and exhale through the left nostril This complete 1 round of AnulomaViloma

Benefits Produces optimum function in both sides of brain Thereby balances creative and logical thinking Calms the mind and Nervous System.

Do not practice if you have Any pain in abdomen due to any reason, disorder of stomach, intestine or lungs. Throat infection, growth in nose or blockage of nasal passage due to cold

Sheetali pranayama (COLD!COLD!COLD!COLD!)

ARTH, Bangalore

Steps Roll your tongue such that it forms a V Breathe in through the mouth, breath out through the nose

If you cannot roll the tongue Rest the bottom edge of your upper front teeth with the top edge of your lower front teeth with the jaw slightly opened.

The tip of the tongue is gently pressed against the lower teeth. Suck in air gently through the mouth with a sound Close the lips at the end of inhalation and exhale normally through the nostrils

Benefits Energizes, soothes, relaxes & cools body & nerves Relaxes muscles, purifies blood, tones liver, spleen Cures tumors, jaundice, skin diseases, fever, acidity, high BP

Do not practice if you have Low BP, common cold

MEDITATION

Meditation

ARTH, Bangalore

The no-thought state

Techniques Visual

Sound

Breath

Some Benefits Lowers oxygen consumption

Slows the heart rate

Increases serotonin, influences moods & behaviour

Meditation

ARTH, Bangalore

Relax the body Lie in shavasana if possible

Focus on the breathing inhalation & exhalation

Focus on the movement of the chest & stomach

Focus on the flow of air

Do not manipulate your breath, merely watch it

Please refer to http://ashwita.com/zen/peace.php?q=The+Power+of+Meditation for more on meditation

Contact Us

ARTH, Bangalore

Location: JP Nagar 4th Phase

Website: www.healthmantra.com

www.ashwita.com

Email ID: arth.blr@gmail.com

Phone No: 98455 31133