Yoga is an ancient heritage of India spreading rapidly and being practiced by millions across the globe. It offers a broader perspective of life and refines the personality thus enabling practitioners to attain their inherent potential in a holistic manner. Yoga is not just a system of exercise but is a way of life. Numerous physical and mental techniques such as asana, pranayama, dharana and dhyana enable the attainment of physical, mental and emotional fitness. This facilitates a skillful and efficient management of omnipresent stressors. Get ready for a “Yoga Break” in your busy office schedule. All we need is a chair and YOU. The session of ‘Office Yoga’ will consist of loosening and energizing jathis along with kriyas for psychosomatic harmony, asanas for healthy body posture, energizing mudras, pranayamas to overcome emotional and mental stress, relaxing your body and mind, developing an inner quietness with meditative sitting with the use the sound of “Shanti”, meaning “Peace” and repeat “Shanti” in your mind’s eye as a positive repetition. Yoga is a way of life and is a process of “conscious evolution”. Be an example of that in your own life.

1. AIMST QUALITY IMPROVEMENT PROGRAM
OFFICE YOGA
Dr Ananda Balayogi Bhavanani
Director, CYTER of SBV, Pondicherry, India
Dr Meena Ramanathan
Deputy Director, CYTER of SBV, Pondicherry, India

2. Disclaimer
We would like to acknowledge and
thank all those whose creations
we have used through the known
and unknown sources in our
presentation

3. • Gross- subtle- causal body connectivity
• Balancing equal & opposite energies of body
• Disciplines the mind
• Sukha – Sthanam
Essence of Yoga is
discipline.
Reconnects the
“SELF”
to Oneself
Introduction

4. Yoga: An Introduction
Yoga is
• An ancient cultural heritage of India is spreading
rapidly; practiced by millions globally.
• Art and science for healthy living
• Discipline to promote harmony between mind-
body-emotions
• Promotes holistic health & happiness.
• Is not just a system of exercise but is a way of
life, an attitude and a conscious lifestyle.

5. Yoga places great importance on a proper and healthy
lifestyle whose main components are:
ACHAR – healthy physical activities & exercise
VICHAR – right thoughts and right attitude towards
life that are vital for wellbeing.
AHAR – healthy, nourishing diet with adequate intake
of fresh water; balanced intake of fresh food, green
salads, sprouts, unrefined cereals & fresh fruits.
Sattwic diet, prepared & served with love & affection.
VIHAR – proper recreational activities to relax body
and mind are essential for good health.
VYAVAHAR – healthy relationships for social health

7. Suggested mechanisms
• Psycho-physical techniques of Yoga such as asana,
pranayama, mudra, dharana and dhyana enable
attainment of physical, mental and emotional fitness.
• Skilful & efficient management of stressors through
induction of relaxation response.
• A broader worldview enables doctors to fulfil their
responsibility (dharma) in the spirit of nishkama
karma (non-attachment to results of one’s actions).
• This prevents unhealthy “Me first”, “Make the most
money”, “Who cares as long as I am safe” type of
attitudes.

8. ADVANTAGES OF YOGA
• Preventive, promotive, rehabilitative, curative?
• Science, philosophy, art
• Involves body, mind, spirit
• Desirable +ve “side benefits”
• Improvement in health & wellbeing
• Relief from stress - the main cause of Adhija Vyadhi
(psychosomatic disorders)

9. EVENTS
PERCEPTION
OF STRESS
THOUGHTS
EMOTIONS
STRESS
Hypothalamus
Increased
Sympathetic Tone
SweatingBP
BMR
Blood
sugar
Pulse
rate
Muscle Tone
Heart rate
RESP rate
Mental
activity

10. Office Yoga
• Yoga requires no special equipment and can
be done almost anywhere.
• All we need is a chair and of course - YOU.
Choice is ours to make!!
Experiment and experience mindfully!!!!

11. Yogic Techniques
• Loosening and energizing jathis & kriyas for
psychosomatic harmony
• Asanas for healthy body posture
• Pranayamas to overcome emotional/mental stress
• Energizing mudras
• Yogic relaxation to body and mind
• Developing inner quietness with contemplative
sitting focussing on “Shanti”, meaning “Peace”
followed by its repetition in mind.

12. Get ready for a
“Yoga Break”
In your busy office schedule.

13. Breath-Body Awareness
• Begin by sitting with your
feet placed squarely on the
floor toes facing straight
forward.
• Place your palms flat on
your thighs,
• Inhale and exhale evenly for
six counts each.

14. Nasarga Mukha Bhastrika

15. Tala kriya: Standing

16. Tala kriya: Sitting

17. Seated Side Stretch
Dr Meena Ramanathan CNE, MGMCRI
11.10.2017

18. Asoka Kriya

19. Pawanmukta kriya

20. Asanas for healthy body posture
Vajra asana
Baddhakona asana
& kriya
Vakra asana

21. Hastha mudra sequence

22. Twisting the arms-Garuda

23. Opening the shoulders-Gomukha

24. Twisting the spine - Bharadwaja

25. Kaki mudra Hasya mudra

26. Chandra nadi pranayama

27. Pranava Pranayama
• Using foundation of Vibhaga
• Chanting Akara, Ukara, Makara and
finally AUM together
• 2 to 3 times longer exhalations
• Appropriate hand gestures (Mudras)

28. Tension relaxation coupling: Spanda
nishpanda

29. Savitri pranayama

30. Meditative sitting

31. Accredited with ‘A’ grade by NAAC