yoga for positive health (ajay waikar)

2/1/2009

Email Id : [email protected]

B. Sc (Phy),B. Sc (Phy),P.G. Diploma in Yoga TherapyP.G. Diploma in Yoga Therapy

From From Swami Vivekananda Yoga Anusandhan Samsthana,Swami Vivekananda Yoga Anusandhan Samsthana,

(Yoga University), Bangalore.(Yoga University), Bangalore.

2/1/2009

PRAYERPRAYERPRAYERPRAYERPRAYERPRAYERPRAYERPRAYER

• “Aum sahanavavatu

sahanaubhunaktu

sahaviryam karavavahai

tejasvinama vadhitmastu

mavidvishav hai

Aum shanti: shanti: shanti:|

2/1/20092/1/2009

YogaYogaYogaYogaYogaYogaYogaYoga

ForForForForForForForFor PositivePositivePositivePositivePositivePositivePositivePositive HealthHealthHealthHealthHealthHealthHealthHealth

2/1/2009 Yoga For Positive Health2/1/2009 Yoga For Positive Health

Concept of HealthConcept of HealthConcept of HealthConcept of HealthConcept of HealthConcept of HealthConcept of HealthConcept of Health

•• WHO WHO –– A state of complete well being at Physical, A state of complete well being at Physical, Mental, Social, Spiritual levels & not merely absence of Mental, Social, Spiritual levels & not merely absence of ailment.ailment.

•• Yoga Yoga –– Balanced and Harmonious growthBalanced and Harmonious growth

•• Relaxation in action and conservation of energyRelaxation in action and conservation of energy

•• Tranquility of mind and clarity of thoughtTranquility of mind and clarity of thought

•• Sanskrit Sanskrit ‘‘ Yuj Yuj ’’ means to join Body, Mind, Intellect means to join Body, Mind, Intellect Coordination and ConnectionCoordination and Connection

•• Yoga Chitta Vritti Nirodha Yoga Chitta Vritti Nirodha –– Sage PatnajaliSage Patnajali


Various DefinitionsVarious DefinitionsVarious DefinitionsVarious DefinitionsVarious DefinitionsVarious DefinitionsVarious DefinitionsVarious Definitions

•• Sage Vasistha Sage Vasistha -- Trick of slowing down of mind is YogaTrick of slowing down of mind is Yoga

•• Bhagvad Gita Bhagvad Gita -- Balancing in all Dilemmas is Yoga (Hot Balancing in all Dilemmas is Yoga (Hot and Cold, Success and Failure, Happiness and Misery)and Cold, Success and Failure, Happiness and Misery)

•• Swami Vivekananda Swami Vivekananda -- Yoga is way of LifeYoga is way of Life

•• J. Krishnamurthy J. Krishnamurthy -- Zero state of mind is YogaZero state of mind is Yoga

•• Yogi Aurobindo Yogi Aurobindo -- Physical, Mental, Intellectual, Social Physical, Mental, Intellectual, Social and Spiritual growthand Spiritual growth


ConceptConceptConceptConceptConceptConceptConceptConcept of of BodyBodyBodyBodyBodyBodyBodyBody

•• Taittariya Upanishad explains the Holistic concept of Taittariya Upanishad explains the Holistic concept of

BodyBody

•• Annamaya kosha : Physical sheathAnnamaya kosha : Physical sheath

•• Pranamaya kosha: Vital sheathPranamaya kosha: Vital sheath

•• Manomaya kosha : Astral sheathManomaya kosha : Astral sheath

•• Vidnyanamaya kosha : Wisdom sheathVidnyanamaya kosha : Wisdom sheath

•• Anandmaya kosha : Bliss stateAnandmaya kosha : Bliss state


Different Practices for Balancing Different Practices for Balancing Different Practices for Balancing Different Practices for Balancing Different Practices for Balancing Different Practices for Balancing Different Practices for Balancing Different Practices for Balancing

PanchakoshaPanchakoshaPanchakoshaPanchakoshaPanchakoshaPanchakoshaPanchakoshaPanchakosha

•• Physical Sheath Physical Sheath –– Loosening exercises, Kriya, Loosening exercises, Kriya, Asanas and DietAsanas and Diet

•• Pranamaya Sheath Pranamaya Sheath –– Breathing exercises, Pranayama Breathing exercises, Pranayama Kriyas,Kriyas,

•• Manomaya Sheath Manomaya Sheath –– Meditation, Chanting, Meditation, Chanting, Devotional songs, Bhajans,Devotional songs, Bhajans,

•• Vijnanmaya Sheath Vijnanmaya Sheath –– Awareness of intellect, Awareness of intellect, Listening , Reading of lecture, CounselingListening , Reading of lecture, Counseling

•• Anandamaya Sheath Anandamaya Sheath –– Working in blissful Working in blissful awareness.awareness.

2/1/2009 Yoga For Positive Health

Ashtanga Yoga

• Yama

• Niyama

• Asana

• Pranayama

• Pratyahara

• Dharana

• Dhyana

• Samadhi


YamasYamasYamasYamasYamasYamasYamasYamas

•• Ahimsa Ahimsa –– NonNon--injury (by word, or deed, or thought), injury (by word, or deed, or thought), tounge is very sharp weapon tounge is very sharp weapon

•• Satya Satya -- TruthfulnessTruthfulness

•• Asteya Asteya –– NonNon--stealingstealing

•• Brahmacharya Brahmacharya –– Leading a pure life (Continence in Leading a pure life (Continence in thought, word, deed)thought, word, deed)

•• Aparigraha Aparigraha -- NonNon--receiving of gifts, trying to have receiving of gifts, trying to have simple life.simple life.


Niyama (Vidhis)Niyama (Vidhis)Niyama (Vidhis)Niyama (Vidhis)Niyama (Vidhis)Niyama (Vidhis)Niyama (Vidhis)Niyama (Vidhis)

•• SaucaSauca-- Physical Cleanliness and mental purity (External and Physical Cleanliness and mental purity (External and internal) try to be decent.internal) try to be decent.

•• Santhosa Santhosa –– ContentmentContentment

•• TapasTapas-- AustrityAustrity-- means to gain control over body, mind and means to gain control over body, mind and senses, spiritual fasting, visiting holy places, tolerance towarsenses, spiritual fasting, visiting holy places, tolerance towards ds the opposites like heat and cold or pain and pleasure etc..the opposites like heat and cold or pain and pleasure etc..

•• SvadhyayaSvadhyaya-- Study of the scriptures and books (which helps to Study of the scriptures and books (which helps to increase the concentration of mind and confidence) which increase the concentration of mind and confidence) which leads to oneleads to one’’s liberation, japam, repetition of Gods liberation, japam, repetition of God’’s name.s name.

•• IsvarpranidhanaIsvarpranidhana-- To dedicate the fruits of oneTo dedicate the fruits of one’’s actions to s actions to God, surrender to God for control of the mindGod, surrender to God for control of the mind


AsanaAsanaAsanaAsanaAsanaAsanaAsanaAsana

•• Physical PosturePhysical Posture

•• Sthir Sukha asana Sthir Sukha asana

•• Prayatna Shaithillya, Ananta, Samapattibhyam Prayatna Shaithillya, Ananta, Samapattibhyam

•• Tato Dwandva anabhighataTato Dwandva anabhighata


PranayamaPranayamaPranayamaPranayamaPranayamaPranayamaPranayamaPranayama

•• Pranasya Ayama Pranasya Ayama -- PranyamaPranyama

•• A systematic and disciplined way of breathingA systematic and disciplined way of breathing

•• Restraining and regulating of breathRestraining and regulating of breath

•• Automatic stoppage of breath(Keval Kumbhaka)Automatic stoppage of breath(Keval Kumbhaka)

•• Breath in Breath in –– PurakaPuraka

•• Breath out Breath out –– RechakaRechaka


Concept Of PranaConcept Of PranaConcept Of PranaConcept Of PranaConcept Of PranaConcept Of PranaConcept Of PranaConcept Of Prana

•• Prana is vital energyPrana is vital energy

•• Conversation between Bhrugu and VarunaConversation between Bhrugu and Varuna

•• Prana Prana –– Life Energy (Vital energy) differs from Life Energy (Vital energy) differs from

Potential or Kinketic energyPotential or Kinketic energy

•• Increased or decreased on its own without any external Increased or decreased on its own without any external

force.force.

•• Five Pranas vis. Five Pranas vis.

Prana, Apana, Vyana, Udana and SamanaPrana, Apana, Vyana, Udana and Samana


NadiNadiNadiNadiNadiNadiNadiNadi’’’’’’’’ssssssss (nostrilnostrilnostrilnostrilnostrilnostrilnostrilnostril manipulationmanipulationmanipulationmanipulationmanipulationmanipulationmanipulationmanipulation)

IdaIda (moon) (Ha)

Left nostril Inhalation Puraka

Pingala Pingala (sun) (Tha)

Right nostril

Exhalation Rechaka

SushumnaSushumna Middle, along with the spinal cord

retention kumbhaka


Before The Pranayama PracticesBefore The Pranayama PracticesBefore The Pranayama PracticesBefore The Pranayama PracticesBefore The Pranayama PracticesBefore The Pranayama PracticesBefore The Pranayama PracticesBefore The Pranayama Practices

•• Empty the bowel and urine tractEmpty the bowel and urine tract

•• Finish all Physical exercisesFinish all Physical exercises

•• Taking bath is preferably good. Taking bath is preferably good.

•• Dress Code Dress Code –– Loose, Cotton ClothingLoose, Cotton Clothing

•• Separate yoga mateSeparate yoga mate

•• Comfortable and Meditative PostureComfortable and Meditative Posture


Sequence Of The PracticesSequence Of The PracticesSequence Of The PracticesSequence Of The PracticesSequence Of The PracticesSequence Of The PracticesSequence Of The PracticesSequence Of The Practices

•• KapalKapal--bhatibhati

•• Sectional breathing Sectional breathing

•• Nadi shodhanNadi shodhan

•• Cooling PranayamaCooling Pranayama

•• BhramariBhramari

•• NadNad--anusandhanaanusandhana

•• SilenceSilence


PratyaharaPratyaharaPratyaharaPratyaharaPratyaharaPratyaharaPratyaharaPratyahara

•• Withdrawl of senses, focus on internal awarenessWithdrawl of senses, focus on internal awareness


DharanaDharanaDharanaDharanaDharanaDharanaDharanaDharana

•• Desh Bandha Chittasya Dharana Effort for One object Desh Bandha Chittasya Dharana Effort for One object

-- many thoughtsmany thoughts

•• Dhayana Dhayana -- Tatra Pratyaekatanata Dhayanam, effortless Tatra Pratyaekatanata Dhayanam, effortless

gazing, single object single thoughtgazing, single object single thought

•• Samadhi Samadhi –– The way to BlissThe way to Bliss


KriyasKriyasKriyasKriyasKriyasKriyasKriyasKriyas

•• Cleansing Practices. Cleansing Practices.

eg. Bathing, Washing the face, Brushing teetheg. Bathing, Washing the face, Brushing teeth

•• Hatha Yoga Hatha Yoga –– Swami AtmaramanandaSwami Atmaramananda

•• Shatkriyas Shatkriyas -- Kalpabhati, Trataka, Neti, Dhouti, Nauli Kalpabhati, Trataka, Neti, Dhouti, Nauli

and Bastiand Basti


Objectives Of KriyasObjectives Of KriyasObjectives Of KriyasObjectives Of KriyasObjectives Of KriyasObjectives Of KriyasObjectives Of KriyasObjectives Of Kriyas

•• Cleansing Cleansing

•• Desensitizing Desensitizing

•• Develop Inner awarenessDevelop Inner awareness


Limitations Limitations Limitations Limitations Limitations Limitations Limitations Limitations

•• Nasal Surgery ( Last 6 months ) Nasal Surgery ( Last 6 months )

•• Inner ear infectionInner ear infection

•• Severe backache Severe backache

•• SpondylosisSpondylosis

•• Abdominal SurgeryAbdominal Surgery

•• High BPHigh BP

•• During mensesDuring menses


BenefitsBenefitsBenefitsBenefitsBenefitsBenefitsBenefitsBenefits

•• Clears the nose, pharynxClears the nose, pharynx

•• Removes hyper acidityRemoves hyper acidity

•• Cleanses stomach Cleanses stomach

•• Useful for gas troubleUseful for gas trouble

•• Cures chronic constipationCures chronic constipation

•• Good for diabetic patientsGood for diabetic patients


TheTheTheTheTheTheTheThe fourfourfourfourfourfourfourfour StreamsStreamsStreamsStreamsStreamsStreamsStreamsStreams ofofofofofofofof YogaYogaYogaYogaYogaYogaYogaYoga

To bringTo bringTo bringTo bringTo bringTo bringTo bringTo bring transformationtransformationtransformationtransformationtransformationtransformationtransformationtransformation ofofofofofofofof anananananananan

individualindividualindividualindividualindividualindividualindividualindividual


Karma YogaKarma YogaKarma YogaKarma YogaKarma YogaKarma YogaKarma YogaKarma Yoga

TheTheTheTheTheTheTheThe pathpathpathpathpathpathpathpath ofofofofofofofof actionactionactionactionactionactionactionaction

•• Action with an attitude of detachment (B.Gita Action with an attitude of detachment (B.Gita

2.47)2.47)

•• Action in an equilibrium mindAction in an equilibrium mind

•• Selfless serviceSelfless service

•• Perfection in attitudePerfection in attitude

•• Action in RelaxationAction in Relaxation

•• Accept result (fruit) as a PrasadAccept result (fruit) as a Prasad


TypesTypesTypesTypesTypesTypesTypesTypes ofofofofofofofof KarmaKarmaKarmaKarmaKarmaKarmaKarmaKarma

•• Tamasik Karma Tamasik Karma –– (moha) attachment with (moha) attachment with

karma and fruit, result is degradation (B.Gita karma and fruit, result is degradation (B.Gita

18.25)18.25)

•• Rajasik Karma Rajasik Karma –– Action with ego, restless mind Action with ego, restless mind --

result is misery (B.Gita 18.24)result is misery (B.Gita 18.24)

•• Sattvik Karma Sattvik Karma –– Understanding of ones own Understanding of ones own

responsibilities without expectation of fruit responsibilities without expectation of fruit

(B.Gita 18.23)(B.Gita 18.23)


BhaktiBhaktiBhaktiBhaktiBhaktiBhaktiBhaktiBhakti YogaYogaYogaYogaYogaYogaYogaYoga

TheTheTheTheTheTheTheThe PathPathPathPathPathPathPathPath ofofofofofofofof emotionsemotionsemotionsemotionsemotionsemotionsemotionsemotions•• Supreme love for GodSupreme love for God

•• Cultivating attitude of surrenderCultivating attitude of surrender

•• Emotional StabilityEmotional Stability

•• NavNav--vidha Bhakti vidha Bhakti ––Dasya Bhakti (Sri Dasya Bhakti (Sri Ram,HanumanRam,Hanuman), ), VatsalyaVatsalyaBhakti(Yashoda,Sri Bhakti(Yashoda,Sri Krishna),SakhyaBhakti(Sudama,SriKrishna),SakhyaBhakti(Sudama,SriKrishna),Madhura Bhakti(extreme purity)Krishna),Madhura Bhakti(extreme purity)

•• Offer with pure Heart (may be leaf, or flower, or fruit or waterOffer with pure Heart (may be leaf, or flower, or fruit or water. . (B.Gita 9.26)(B.Gita 9.26)

•• How to express Bhakti either by singing ,bhajans How to express Bhakti either by singing ,bhajans chant,Namavalis etcchant,Namavalis etc……

•• Right Brain is the seat of emotions Right Brain is the seat of emotions


RajaRajaRajaRajaRajaRajaRajaRaja YogaYogaYogaYogaYogaYogaYogaYoga

TheTheTheTheTheTheTheThe PathPathPathPathPathPathPathPath ofofofofofofofof WillWillWillWillWillWillWillWill PowerPowerPowerPowerPowerPowerPowerPower

•• Science of controlling the ever volatile mindScience of controlling the ever volatile mind

•• Based on Patanjali Yoga Sutras (aphorisms)Based on Patanjali Yoga Sutras (aphorisms)

•• Aim and ObjectivesAim and Objectives

•• Modification of thoughtsModification of thoughts

•• To improve memory and concentrationTo improve memory and concentration

•• Benefits Benefits –– Improves clarity of thinking, power Improves clarity of thinking, power

of discrimination, efficiency in work, capacity to of discrimination, efficiency in work, capacity to

take quick decisions.take quick decisions.


JnanaJnanaJnanaJnanaJnanaJnanaJnanaJnana YogaYogaYogaYogaYogaYogaYogaYoga

TheTheTheTheTheTheTheThe PathPathPathPathPathPathPathPath ofofofofofofofof Knowledge/PhilosophyKnowledge/PhilosophyKnowledge/PhilosophyKnowledge/PhilosophyKnowledge/PhilosophyKnowledge/PhilosophyKnowledge/PhilosophyKnowledge/Philosophy

•• Difficult PathDifficult Path

•• What is Jnana?What is Jnana?

•• Sri.Sankaracharya Sri.Sankaracharya –– the sun of knowledge is Atman.the sun of knowledge is Atman.

•• Ramana Maharshi Ramana Maharshi –– Whole universe is only appearance Whole universe is only appearance

and not reality.and not reality.

•• What is Atman? Unborn, eternal and ancient, it is not What is Atman? Unborn, eternal and ancient, it is not

killed when body is slain. (B.Gita 2.20killed when body is slain. (B.Gita 2.20--24)24)

•• Faith in yourself, know yourself.Faith in yourself, know yourself.


YogicYogicYogicYogicYogicYogicYogicYogic ConceptConceptConceptConceptConceptConceptConceptConcept ofofofofofofofof DietDietDietDietDietDietDietDiet

•• Balance and moderate diet.Balance and moderate diet.

•• Integration of the entire personality (5 levels).Integration of the entire personality (5 levels).

•• Classification of foods.Classification of foods.

•• Sattvic food Sattvic food –– Gives vitality and stamina to the body, it Gives vitality and stamina to the body, it

should be cooked fresh and served with good heart, it should be cooked fresh and served with good heart, it

should provide balanced nourishment.should provide balanced nourishment.

““ ayu, satvamarogyasukha pritivivardhanah, ayu, satvamarogyasukha pritivivardhanah,

rasyah snigdhah sthirah hrdyah aharah satvikapriyah rasyah snigdhah sthirah hrdyah aharah satvikapriyah ““

(B. Gita 17.8)(B. Gita 17.8)


RajasikRajasikRajasikRajasikRajasikRajasikRajasikRajasik foodfoodfoodfoodfoodfoodfoodfood

•• Food which excites the mind, speeds up metabolism.Food which excites the mind, speeds up metabolism.

•• Avoid excessive spicy, chilly, sour, pungent, salt etc.Avoid excessive spicy, chilly, sour, pungent, salt etc.

•• Coffee, tea, tobacco, pepper e.g. are rajasik foods.Coffee, tea, tobacco, pepper e.g. are rajasik foods.

•• Stimulate the mind leading to distress and unhappiness.Stimulate the mind leading to distress and unhappiness.

““ katvamlalavnatyusna tiksna katvamlalavnatyusna tiksna –– rukshavidahinah, aharah rukshavidahinah, aharah rajasasyestah duhkha sokamayapradah. rajasasyestah duhkha sokamayapradah. ““ ( B. Gita 17.9)( B. Gita 17.9)


TamasikTamasikTamasikTamasikTamasikTamasikTamasikTamasik foodfoodfoodfoodfoodfoodfoodfood

•• Food which makes us dull, lazy , heavy and unable to Food which makes us dull, lazy , heavy and unable to think clearly.think clearly.

•• Stale food, tasteless food, preserved fruits, stored Stale food, tasteless food, preserved fruits, stored vegetables.vegetables.

•• Foods which are dead, partially spoiled, have lost their Foods which are dead, partially spoiled, have lost their essence.essence.

•• Having no spark of life or lack vitality of food that is Having no spark of life or lack vitality of food that is alive.alive.

yatayamam gatarasam puti paryusitam ca yat yatayamam gatarasam puti paryusitam ca yat

ucchistampi camedhyam bhojanam tamasapriyam. ucchistampi camedhyam bhojanam tamasapriyam.

( B. Gita 17.10)( B. Gita 17.10)


HowHowHowHowHowHowHowHow totototototototo EatEatEatEatEatEatEatEat

1) Good Mastication & not just gulping or swallowing food

2) As far as possible avoid talking while eating

WHATWHATWHATWHATWHATWHATWHATWHAT TOTOTOTOTOTOTOTO EATEATEATEATEATEATEATEAT

Balanced diet to have appropriate growth of body


OilGheeButterMeat

Chicken,Fish

Milk, Curd, Cheese, paneer

Sprouted Pulses, Pulses

Fruits and vegSalad, Soup, Butter milk, Free food


MeditationMeditationMeditationMeditationMeditationMeditationMeditationMeditation ProcessProcessProcessProcessProcessProcessProcessProcess

•• Sit in any comfortable and meditative postureSit in any comfortable and meditative posture

•• Be an Observer like Soldier, like a Sakshi, as a third personBe an Observer like Soldier, like a Sakshi, as a third person

•• Concentrate on breath, simple PranayamaConcentrate on breath, simple Pranayama

•• Culminating the breath energy into sound energy i.e. OmkaraCulminating the breath energy into sound energy i.e. Omkara

•• Selfless Universal Prayer . (Om Saha Na VavatuSelfless Universal Prayer . (Om Saha Na Vavatu…….).)

•• Breath in Breath in –– Purity, Peace, ConfidencePurity, Peace, Confidence

•• Breath out Breath out –– Negative thoughts, worries and stressesNegative thoughts, worries and stresses

•• Listen to the inner voice, inner silenceListen to the inner voice, inner silence

•• Place a beloved deity in your heartPlace a beloved deity in your heart

•• Offer SalutationsOffer Salutations


YogaYogaYogaYogaYogaYogaYogaYoga SongSongSongSongSongSongSongSong• Eat a little, Drink a little,• Talk a little, Sleep a little,• Mix a little, Move a little,• Serve a little, Rest a little,• Work a little, Relax a little,• Study a little, Worship a little,• Do asana a little, Pranayama a little,• Reflect a little, Meditate a little,• Do japa a little, Do Kirtan a little,• Write mantra a little, Have a satang a little• Serve, live, give, purify, meditate, • realize, be good, do good, be kind, be compassionate.• Enquire ‘who am I’?• Know the Self and be free.

Swami Sivananda


EIGHTEIGHTEIGHTEIGHTEIGHTEIGHTEIGHTEIGHT STEPSTEPSTEPSTEPSTEPSTEPSTEPSTEP METHODMETHODMETHODMETHODMETHODMETHODMETHODMETHOD OFOFOFOFOFOFOFOF ASANAASANAASANAASANAASANAASANAASANAASANA

STARTING PRAYER

1 – NAME OF THE ASANA

2 – DEMONSTRATION

3 – BENEFITS AND CONTRAINDICATION

4 – INDIVIDUAL PRACTICE

5 – PRACTICE IN PAIR

6 – QUESTIONS AND ANSWERS

7 – KEY POINTS/SUBTLE POINTS

8 – FULL GROUP PRACTICE


No Yoga No Peace

Know Yoga Know Peace

Now Yoga Now Peace


Email Id : [email protected]

THANK YOU

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