How Health and Yoga are closely connected?

1. YOGA :GATEWAY TO GOOD HEALTH Dr. Vyom Bolia Physiotherapist, Yoga, Fitness and Weight Management Specialist Managing Director, Health line Physiotherapy Center & Yoga Studio

2. What is Yoga Yoga– “YUJ” means to Join Yoga means to join individual (“Jivatma”) with supreme consciousness. “SAMATVAM YOGA UCHYATE” – yoga is balance. Bhagwad Gita “YOGA KARMASU KAUSHALAM” – yoga is skilled action. Bhagwad Gita Yoga is Union between “Purush & Prakriti” / “Shiva & Shakti” / Realizing “Bramhan”

3. History of Yoga Evidence that yoga was practiced as early as 5,000 years ago. Primal drawings on walls of caves in the Indus Valley in Northern India.

4. PATANJALI PATANJALI “Father of Yoga” WROTE THE YOGA SUTRAS AROUND SECOND CENTURY IN AN ATTEMPT TO DEFINE AND STANDARDIZE CLASSICAL YOGA IT COMPRISES 195 SUTRAS OR THREADS AS WELL AS AN EIGHT FOLD PATH

5. Things to remember Breathing Control Conscious stretching-no pain should be felt Counter positions or balance-must treat body equally by stretching each side of body equally Yoga should be practised 3-4 hours after meals

6. Aim of yoga The aim of Yoga is to bring balance into the body physically, mentally and emotionally. By connecting to ourselves through the breath, we can bring our bodies from a state of turbulence to a place of health.

7. Yoga - Importance Yoga shows the pathway to self realization Yoga is practical approach to achieving ultimate goal of life. Yoga alleviates man’s sufferings Yoga is a science of personality development

8. Types of Yoga Ashtanga Yoga – Discipline of Mind Hatha Yoga – Discipline of Body and Prana Bhakti Yoga – Discipline of Emotions Karma Yoga – Discipline of Actions Gyan Yoga – Discipline of Intellect Mantra Yoga Kundalini Yoga Swara Yoga, Nada yoga, Laya yoga etc.

9. Hatha Yoga Ha (PINGALA nadi) + Tha (IDA nadi) Balanced Prana in both – rise of Kundalini Hatha yoga practices stimulate the chakras Shatkarmas (6 types), Asanas, Pranayama, Mudra & Bandha Manipulation of different forces, Prana (5 types) leading to higher states of mind Balance between sympathetic nervous system & parasympathetic nervous system

10. Benefits of yoga Regular practice of yogic postures enhances the ability to concentrate ,to deal with impulsive behavior to think more clearly Mental equilibrium & self control Reduces stress & release tension Helps develop life long health habits (mental & physical)acquaints them with option of healthy daily exercises for the brain and body

11. A unique aspect of yoga is the mental focus and attention it requires while doing the exercise while doing the postures the result is toning up of both mind and body In adapting and maintaining a posture there is a coordination between the nervous system &muscular system that influence the physical and mental behaviors it Increases FLEXIBILITY which prevents joint pain and injury

12. How yoga beneficial to students Practicing yoga increases self confidence as the student measure their own individual success & improvement Group cooperation & vocabulary in a playful manner In later life reduction of stress , BP, postural problems and nervous disorders Children enjoys associating the name of a pose with the characteristics of the animal it represents

13. Students will develop a sense of Wellbeing and will increase their capacity of mental concentration will find harmony between the mind and the body. Students will develop proper breathing habits Yoga can be adopted for all children including the physically impaired and overweight

14. Why YOGA is unique? It costs virtually nothing to set up a time for yoga lessons a 45 min yoga session per day is adequate. there is no need for any equipment any open classroom is sufficient for holding a yoga class it is not a religious practice nor does it conflict with any religion Yoga is beneficial to circulation system ,digestive system &endocrine system yoga postures massages internal organs and glands

15. EIGHT LIMBS OF CLASSICAL YOGA YAMA: SOCIAL RESTRAINTS OR ETHICAL VALUES NIYAMA: PERSONAL OBSERVANCE OF PURITY,TOLERANCE AND STUDY ASANA PHYSICAL EXERCISES PRANAYAM: BREATH CONTROL OR REGULATIPON PRATYAHARA: SENSE WITHDRAWL IN PREPRATION FOR MEDITATION DHARNA: CONCENTRATION DHYANA: MEDITATION SAMADHI: ECSTASY

17. Rabbit – 150-160/min easily can be killed 5-6 years

18. Elephant 8-12/min only eats grass 100 years

19. Tortoise 1-2/min 200-300 years

20. Secret of yoga – slow down your breathing rate.

21. How? Slow / deep / rhythmic / continuous

22. Then all the lobes will function and Carbon-dioxide is thrown out

26. SURYA NAMASKARA

27. Pranayama Sadhana Prana + Ayama Prana – Vital force behind life Ayama– To control Life: Movements (Physical, Mental, Emotional, Intellectual, Spiritual) Study of Pranayama is to gain control over all movements

28. Pranayama Sadhana Control of Prana is through the control of the breath Breathing is a continuous process, from the time of birth to the time of death (It is the “Indication of Life”) Breathing is automatically controlled by the Autonomous Nervous System Breathing can be controlled by our will We can take control of the A.N.S through Pranayamic practices.

29. Pranayama Sadhana Breathing Process   Inhalation & Exhalation Roll of oxygen in body Tidal air ---- 600 c.c. Air utilised ---- 450 c.c. Dead space ---- 150 c.c. Oxygen content is 21%

30. Pranayama Sadhana Breathing Rate Normal – 15 to 18 breaths/min i.e. Inhalation 2 sec & Exhalation 2 sec Deep Breathing Ratio 5:10 i.e. Inhalation 5 sec & Exhalation 10 sec Breathing Rate – 4/min Life span increases because of greater supply of oxygen

31. Pranayama Sadhana Pranayama = Holding of Breath = Kumbhak Inhalation (Purak) – Pause (Kumbhak) – Exhalation (Rechak) Pause (Kumbhak) Practice of Pranayama is the practice of Kumbhak Practice of Kumbhak requires the practice of Purak& Rechak Practice of Purak & Rechak is easy & effective The practice of Kumbhak is difficult & dangerous if not practiced properly

32. Pranayama Sadhana Study of Purak & Rechak Control must be SLOW SMOOTH UNIFORM STEADY

33. Important Pranayam Bhastrika Kapalbhati BahyaPranayama Agnisar Ujjayee AnulomVilom Bhramari Udgeeth

34. Pranayama and its benefits Physically, Pranayama appears to be a systematic exercise of respiration, which makes the lungs stronger, improves blood circulation, makes the man healthier and bestows upon him the boon of a long life. Pranayama does not mean just breathing in, keeping the breathed air in and exhaling it. It also means establishing control on the entire breathing process, and maintaining mental equilibrium, and concentration of mind. Most of the people do not have the habit of breathing deeply with the result that only one-fourth part of the lungs is brought into action and 75 percent remains idle. The inefficient functioning of the lungs affects the process of blood purification. It is for this reason that the importance of Pranayama has come to be recognised, for a healthy long life. Several diseases can be averted by regular practice of Pranayama. Mental disturbances like excitement, anxiety, fear, anger, and disappointment can be calmed down by regular practice of Pranayama. Another benefit of Pranayama is that by its regular practice, habit of deep breathing is developed which results in several health benefits.

35. DEEP BREATHING FOR STRESS RELIEF Sit comfortably with your back straight.Put one hand on your chest and the other on your stomach. Breathe in through nose. the hand on your stomach should rise .the hand on your chest should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls.Count slowly as you exhale.

36. WE KNOW THAT LIFE BEGINS WITH THE FIRST BREATH AND ENDS WITH THE LAST BUT IT IS HOW WE BREATHE IN BETWEEN THAT GREATLY IMPACTS HOW WILL WE LIVE THIS LIFE

37. MEDITATION TECHNIQUES IN FOCUSED MEDITATION you direct your awareness onto something *A picture or statue of a deity *A universal principle such as compassion or forgiveness *Syllable “OM” which means the source of all existence IN MANTRA MEDITATION you repeat a phrase word or a sound in order to transcend the constant distractions of the mind

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43. So, adopt a safe and natural way to combat HEALTH PROBLEMS through YOGA, and hence stay Healthy, Fit and Fine.

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