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B.

Sc (Phy),
P.G. Diploma in Yoga Therapy
From
Swami Vivekananda Yoga Anusandhan Samsthana,
(Yoga University), Bangalore.

Email Id : ajaywaikar@gmail.com
2/1/2009
PRAYER
• “Aum sahanavavatu
sahanaubhunaktu
sahaviryam karavavahai
tejasvinama vadhitmastu
mavidvishav hai
Aum shanti: shanti: shanti:|

2/1/2009
Yoga
For Positive Health

2/1/2009
Concept of Health
• WHO – A state of complete well being at Physical,
Mental, Social, Spiritual levels & not merely absence of
ailment.
• Yoga – Balanced and Harmonious growth
• Relaxation in action and conservation of energy
• Tranquility of mind and clarity of thought
• Sanskrit ‘ Yuj ’ means to join Body, Mind, Intellect
Coordination and Connection
• Yoga Chitta Vritti Nirodha – Sage Patnajali

2/1/2009 Yoga For Positive Health


Various Definitions
• Sage Vasistha - Trick of slowing down of mind is Yoga
• Bhagvad Gita - Balancing in all Dilemmas is Yoga (Hot
and Cold, Success and Failure, Happiness and Misery)
• Swami Vivekananda - Yoga is way of Life
• J. Krishnamurthy - Zero state of mind is Yoga
• Yogi Aurobindo - Physical, Mental, Intellectual, Social
and Spiritual growth

2/1/2009 Yoga For Positive Health


Concept of Body
• Taittariya Upanishad explains the Holistic concept of
Body
• Annamaya kosha : Physical sheath
• Pranamaya kosha: Vital sheath
• Manomaya kosha : Astral sheath
• Vidnyanamaya kosha : Wisdom sheath
• Anandmaya kosha : Bliss state

2/1/2009 Yoga For Positive Health


Different Practices for Balancing
Panchakosha
• Physical Sheath – Loosening exercises, Kriya,
Asanas and Diet
• Pranamaya Sheath – Breathing exercises, Pranayama
Kriyas,
• Manomaya Sheath – Meditation, Chanting,
Devotional songs, Bhajans,
• Vijnanmaya Sheath – Awareness of intellect,
Listening , Reading of lecture, Counseling
• Anandamaya Sheath – Working in blissful
awareness.

2/1/2009 Yoga For Positive Health


Ashtanga Yoga
• Yama
• Niyama
• Asana
• Pranayama
• Pratyahara
• Dharana
• Dhyana
• Samadhi

2/1/2009 Yoga For Positive Health


Yamas

• Ahimsa – Non-injury (by word, or deed, or thought),


tounge is very sharp weapon
• Satya - Truthfulness
• Asteya – Non-stealing
• Brahmacharya – Leading a pure life (Continence in
thought, word, deed)
• Aparigraha - Non-receiving of gifts, trying to have
simple life.

2/1/2009 Yoga For Positive Health


Niyama (Vidhis)
• Sauca- Physical Cleanliness and mental purity (External and
internal) try to be decent.
• Santhosa – Contentment
• Tapas- Austrity- means to gain control over body, mind and
senses, spiritual fasting, visiting holy places, tolerance towards
the opposites like heat and cold or pain and pleasure etc..
• Svadhyaya- Study of the scriptures and books (which helps to
increase the concentration of mind and confidence) which
leads to one’s liberation, japam, repetition of God’s name.
• Isvarpranidhana- To dedicate the fruits of one’s actions to
God, surrender to God for control of the mind

2/1/2009 Yoga For Positive Health


Asana
• Physical Posture
• Sthir Sukha asana
• Prayatna Shaithillya, Ananta, Samapattibhyam

• Tato Dwandva anabhighata

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Pranayama
• Pranasya Ayama - Pranyama
• A systematic and disciplined way of breathing
• Restraining and regulating of breath
• Automatic stoppage of breath(Keval Kumbhaka)
• Breath in – Puraka
• Breath out – Rechaka

2/1/2009 Yoga For Positive Health


Concept Of Prana
• Prana is vital energy
• Conversation between Bhrugu and Varuna
• Prana – Life Energy (Vital energy) differs from
Potential or Kinketic energy
• Increased or decreased on its own without any external
force.
• Five Pranas vis.
Prana, Apana, Vyana, Udana and Samana

2/1/2009 Yoga For Positive Health


Nadi’s (nostril manipulation)
manipulation
Ida (moon) Left nostril Inhalation Puraka
(Ha)

Pingala Right Exhalation Rechaka


(sun) (Tha) nostril

Sushumna Middle, retention kumbhaka


along with
the spinal
cord
2/1/2009 Yoga For Positive Health
Before The Pranayama Practices
• Empty the bowel and urine tract
• Finish all Physical exercises
• Taking bath is preferably good.
• Dress Code – Loose, Cotton Clothing
• Separate yoga mate
• Comfortable and Meditative Posture

2/1/2009 Yoga For Positive Health


Sequence Of The Practices
• Kapal-bhati
• Sectional breathing
• Nadi shodhan
• Cooling Pranayama
• Bhramari
• Nad-anusandhana
• Silence

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Pratyahara
• Withdrawl of senses, focus on internal awareness

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Dharana
• Desh Bandha Chittasya Dharana Effort for One object
- many thoughts
• Dhayana - Tatra Pratyaekatanata Dhayanam, effortless
gazing, single object single thought
• Samadhi – The way to Bliss

2/1/2009 Yoga For Positive Health


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Kriyas
• Cleansing Practices.
eg. Bathing, Washing the face, Brushing teeth
• Hatha Yoga – Swami Atmaramananda
• Shatkriyas - Kalpabhati, Trataka, Neti, Dhouti, Nauli
and Basti

2/1/2009 Yoga For Positive Health


Objectives Of Kriyas
• Cleansing
• Desensitizing
• Develop Inner awareness

2/1/2009 Yoga For Positive Health


Limitations
• Nasal Surgery ( Last 6 months )
• Inner ear infection
• Severe backache
• Spondylosis
• Abdominal Surgery
• High BP
• During menses

2/1/2009 Yoga For Positive Health


Benefits
• Clears the nose, pharynx
• Removes hyper acidity
• Cleanses stomach
• Useful for gas trouble
• Cures chronic constipation
• Good for diabetic patients

2/1/2009 Yoga For Positive Health


The four Streams of Yoga

To bring transformation of an
individual

2/1/2009 Yoga For Positive Health


Karma Yoga
The path of action
• Action with an attitude of detachment (B.Gita
2.47)
• Action in an equilibrium mind
• Selfless service
• Perfection in attitude
• Action in Relaxation
• Accept result (fruit) as a Prasad

2/1/2009 Yoga For Positive Health


Types of Karma
• Tamasik Karma – (moha) attachment with
karma and fruit, result is degradation (B.Gita
18.25)
• Rajasik Karma – Action with ego, restless mind -
result is misery (B.Gita 18.24)
• Sattvik Karma – Understanding of ones own
responsibilities without expectation of fruit
(B.Gita 18.23)

2/1/2009 Yoga For Positive Health


Bhakti Yoga
The Path of emotions
• Supreme love for God
• Cultivating attitude of surrender
• Emotional Stability
• Nav-vidha Bhakti –Dasya Bhakti (Sri Ram,Hanuman), Vatsalya
Bhakti(Yashoda,Sri Krishna),SakhyaBhakti(Sudama,Sri
Krishna),Madhura Bhakti(extreme purity)
• Offer with pure Heart (may be leaf, or flower, or fruit or water.
(B.Gita 9.26)
• How to express Bhakti either by singing ,bhajans
chant,Namavalis etc…
• Right Brain is the seat of emotions

2/1/2009 Yoga For Positive Health


Raja Yoga
The Path of Will Power
• Science of controlling the ever volatile mind
• Based on Patanjali Yoga Sutras (aphorisms)
• Aim and Objectives
• Modification of thoughts
• To improve memory and concentration
• Benefits – Improves clarity of thinking, power
of discrimination, efficiency in work, capacity to
take quick decisions.
2/1/2009 Yoga For Positive Health
Jnana Yoga
The Path of Knowledge/Philosophy
• Difficult Path
• What is Jnana?
• Sri.Sankaracharya – the sun of knowledge is Atman.
• Ramana Maharshi – Whole universe is only appearance
and not reality.
• What is Atman? Unborn, eternal and ancient, it is not
killed when body is slain. (B.Gita 2.20-24)
• Faith in yourself, know yourself.

2/1/2009 Yoga For Positive Health


Yogic Concept of Diet
• Balance and moderate diet.
• Integration of the entire personality (5 levels).
• Classification of foods.
• Sattvic food – Gives vitality and stamina to the body, it
should be cooked fresh and served with good heart, it
should provide balanced nourishment.
“ ayu, satvamarogyasukha pritivivardhanah,
rasyah snigdhah sthirah hrdyah aharah satvikapriyah “
(B. Gita 17.8)

2/1/2009 Yoga For Positive Health


Rajasik food
• Food which excites the mind, speeds up metabolism.
• Avoid excessive spicy, chilly, sour, pungent, salt etc.
• Coffee, tea, tobacco, pepper e.g. are rajasik foods.
• Stimulate the mind leading to distress and unhappiness.
“ katvamlalavnatyusna tiksna – rukshavidahinah, aharah
rajasasyestah duhkha sokamayapradah. “ ( B. Gita 17.9)

2/1/2009 Yoga For Positive Health


Tamasik food
• Food which makes us dull, lazy , heavy and unable to
think clearly.
• Stale food, tasteless food, preserved fruits, stored
vegetables.
• Foods which are dead, partially spoiled, have lost their
essence.
• Having no spark of life or lack vitality of food that is
alive.
yatayamam gatarasam puti paryusitam ca yat
ucchistampi camedhyam bhojanam tamasapriyam.
( B. Gita 17.10)
2/1/2009 Yoga For Positive Health
How to Eat
1) Good Mastication & not just gulping or swallowing food

2) As far as possible avoid talking while eating

WHAT TO EAT
Balanced diet to have appropriate growth of body

2/1/2009 Yoga For Positive Health


Oil
Ghee
Butter
Meat

Chicken,Fish

Milk, Curd, Cheese, paneer

Sprouted Pulses, Pulses

Fruits and veg


Salad, Soup, Butter milk, Free food

2/1/2009 Yoga For Positive Health


Meditation Process
• Sit in any comfortable and meditative posture
• Be an Observer like Soldier, like a Sakshi, as a third person
• Concentrate on breath, simple Pranayama
• Culminating the breath energy into sound energy i.e. Omkara
• Selfless Universal Prayer . (Om Saha Na Vavatu….)
• Breath in – Purity, Peace, Confidence
• Breath out – Negative thoughts, worries and stresses
• Listen to the inner voice, inner silence
• Place a beloved deity in your heart
• Offer Salutations

2/1/2009 Yoga For Positive Health


Yoga Song
• 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
2/1/2009 Yoga For Positive Health
EIGHT STEP METHOD OF ASANA
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

2/1/2009 Yoga For Positive Health


No Yoga No Peace
Know Yoga Know Peace
Now Yoga Now Peace

2/1/2009 Yoga For Positive Health


THANK YOU

Email Id : ajaywaikar@gmail.com
2/1/2009 Yoga For Positive Health