www.vyasa.org MANAGING EMOTIONS AND TENSIONS IN LIFE Dr H R Nagendra Vice Chancellor, Swami Vivekananda Yoga Research Foundation (University recognised by Govt of India) www.vyasa.org Phone 91- 802 661 2669 Fax 91- 802 660 8645

CONCEPT OF HEALTH: -Absence of Diseases ? - WHAT IS HEALTH? -Absence of Diseases ? “ HEALTH is a state of well being at physical, mental, social and spiritual levels and not mere absence of illness or infirmity “ WHO

HEALTH HAZARDS: PSYCHO-SOMATIC AILMENTS HIGH BP, IHD, ASTHMA, IBS DIABETES, CANCER, AIDS PSYCHIATRIC PROBLEMS ANXIETY NEUROSIS, PSYCHOSIS 1-7

HEALTH HAZARDS: ONCE A DIABETIC EVER A DIABETIC NO CURE FOR HYPERTENSION KEEP GOING WITH MEDICINES FOR ASTHMA FOR YOUR LIFE 1-7

HEALTH HAZARDS: WITH ALL THE BEST OF OUR TECHNOLOGICAL GROWTH NO SOLUTIONS WITH ALL THE BEST OF OUR TECHNOLOGICAL GROWTH 1-7

MODERN SCIENCE LIMITED TO THE PHYSICAL UNIVERSE ? WHY THE KNOWLEDGE BASE ? MODERN SCIENCE LIMITED TO THE PHYSICAL UNIVERSE 1-8

BOTH STRUCTURE & LAWS OF PHYSICAL UNIVERSE ARE UNDERSTOOD HENCE COMPLETE SUCCESS IN PHYSICAL WORLD POLLUTION INFECTIOUS - CONTAGEOUS DISEASES SOFISTICATED SURGERIES 1-12

SCIENCE IS IN A “TURNING POINT” FRITJOF CAPRA TO UNDERSTAND LIFE, MIND, INTELLECT EMOTIONS, CONSCIOUSNESS etc WE ARE IN AN EMBRIONIC STAGE 1-13

SCIENCE AND TECHNOLOGY DEVELOPED IN THE WEST HAVE FAILED TO TACKLE HEALTH HAZARDS WHAT IS THE WAY OUT? INDIA’S CONTRIBUTIONS KNOWLEDGE BASE OF YOGA & SPIRITUALITY 1-15

The Four Wives

There was a rich merchant who had 4 wives

He loved the 4th wife the most. He adorned her with rich robes and treated her to delicacies. He took great care of her and gave her nothing but the best.

He also loved the 3rd wife very much. He's very proud of her and always wanted to show her off to his friends. However, the merchant is always in great fear that she might run away with some other men.

She is a very considerate person, always patient and in fact is the 2nd wife He loved his 2nd wife too,. She is a very considerate person, always patient and in fact is the merchant's confidante. Whenever the merchant faced some problems, he always turned to his 2nd wife and she would always help him out and tide him through difficult times.

1st wife Now, the merchant's 1st wife is a very loyal partner and has made great contributions in maintaining his wealth and business as well as taking care of the household. However, the merchant did not love the first wife and although she loved him deeply, he hardly took notice of her.

One day, the merchant fell ill One day, the merchant fell ill. Before long, he knew that he was going to die soon. He thought of his luxurious life and told himself, “Now I have 4 wives with me. But when I die, I’ll be alone. How lonely I’ll be!

Thus, he asked the 4th wife, "I loved you most, endowed you with the finest clothing and showered great care over you. Now that I'm dying, will you follow me and keep me company?" "No way!" replied the 4th wife and she walked away without another word. The answer cut like a sharp knife right into the merchant's heart.

The sad merchant then asked the 3rd wife, "I have loved you so much for all my life. Now that I'm dying, will you follow me and keep me company?" "No!" replied the 3rd wife. "Life is so good over here! I'm going to remarry when you die!" The merchant's heart sank and turned cold.

He then asked the 2nd wife, "I always turned to you for help and you've always helped me out. Now I need your help again. When I die, will you follow me and keep me company?" "I'm sorry, I can't help you out this time!" replied the 2nd wife. "At the very most, I can only send you to your grave." The answer came like a bolt of thunder and the merchant was devastated.

Then a voice called out : "I'll leave with you Then a voice called out : "I'll leave with you. I'll follow you no matter where you go." The merchant looked up and there was his 1st wife. She was so skinny, almost like she suffered from malnutrition. Greatly grieved, the merchant said, "I should have taken much better care of you while I could have !"

Actually we all have 4 wives in our lives,..

The 4th wife is our body No matter how much time and effort we lavish in making it look good, it ‘ll leave us when we die

is our possessions, status and wealth Our 3rd wife is our possessions, status and wealth When we die they all will go to others

is our family and friends The 2nd wife is our family and friends No matter how close they had been there for us when we’re alive, the farthest they can stay by us is up to the grave.

Something you can’t see The 1st wife Something you can’t see is in fact our soul Often neglected in our pursuit of material wealth and sensual pleasure. It is actually the only thing that follows us wherever we go. Perhaps it's a good idea to cultivate and strengthen it now rather than to wait until we're on our deathbed to lament.

PRANA THE BASIC FABRIC OF THE WHOLE CREATION pervades all layers of 1-7

FIVE LAYERED EXISTENCE OF HUMAN BEINGS Taittirèya Upanishad We all have 5 major sheaths of existence. VIJNANAMAYA KOSA MANOMAYA KOSA PRANAMAYA KOSA ANNAMAYA KOSA ANANDAMAYA KOSA FIVE LAYERED EXISTENCE OF HUMAN BEINGS

We are all brothers and sisters Brothers and sisters of America ANANDAMAYA KOSHA TRANSCENDENCE UNITY CONSCIOUSNESS TOTAL BLISS TOTAL KNOWLEDGE TOTAL POWER TOTAL FREEDOM We are all brothers and sisters Brothers and sisters of America

VIJNANAMAYA KOSHA GREAT YOGA MASTERS Shankaracharya, Sant Jnanadev, DIFFERENTIATIONS START KNOWLEDGE IS COMPLETE ALL ACTIONS ARE GOVERNED BY THIS TOTAL KNOWLEDGE NO STRESS OR TENSION GREAT YOGA MASTERS Shankaracharya, Sant Jnanadev,

MANOMAYA KOSHA

MANOMAYA KOSHA MENTAL RESTLESSNESS Emergence of likes and dislikes…Emotions Likes and Dislikes dominate the scene Emergence of Duryodhana STARTING OF ADHI The seed of Stress

DISTURBED PRÁNA BALANCE ÁDHI - THE SEED OF DISEASE DISTURBED PRÁNA BALANCE WRONG DIRECTION WRONG QUANTITIES CONSTRICTIONS BLOCKS VIOLENT CLEAR LAKE HAPHAZARD BREATHING

WHICH ORGAN? HEREDITY WEAK ORGAN INJURED ORGAN ÁDHIJA VYÁDHI SETTLES DOWN IN ANNAMAYA KOSA AS ORGAN DAMAGE WHICH ORGAN? HEREDITY WEAK ORGAN INJURED ORGAN

VYADHI VIJNANAMAYA KOSA PRANIC IMBALANCES STRESS REACTION MANOMAYA...ADHI PRANIC IMBALANCES STRESS REACTION VYADHI

YOGA YUJYATE ANENA ITI YOGAH PURE CONSCIOUSNESS FREEDOM MOKSHA BRAHMAN ATMAN DIVINITY REALITY YOGA IS A CONSCIOUS PROCESS FOR ACCELERATING THIS GROWTH Sw VIVEKANANDA DIVINE BEING SUPER MAN GREAT MAN NORMAL MAN YOGA ANIMAL MAN YUJYATE ANENA ITI YOGAH

JNANA YOGA (Intellect) BHAKTI YOGA ( Emotions ) RAJA YOGA ( Will ) BHAKTI YOGA ( Emotions ) KARMA YOGA ( Action )

RAJA YOGA THE PATH OF WILLPOWER

PRANAYAMA THE FOURTH LIMB OF ASTANGA YOGA

PRANASYA AYAMAHA PRANAYAMA GAINING MASTERY OVER PRANA IS PRANAYAMA CONTROL BREATHING PRANA MIND

BREATHING AND PRANAYAMA

PRANAYAMA KRIYAS - Cleansing SECTIONAL BREATHING PRANAYAMA Slowing and Balancing Normalising

CLEANSING THE FIRST STEP FAST BREATHING CLEANSES THE RESPIRATORY TRACTS KAPALABHATI - BOTH NOSTRILS - ALTERNATE - Single Nostril KB

CLEANSING KAPALABHATI KRIYA Bursts of Exhalations followed by automatic Inhalations Speed : Start with 30 per minute Increase to 60, 90 and 120 per Minute (optimum) Enjoy the automatic cessation of breath

Exhalation 0.1 Sec Inhalation 0.4 Sec CLEANSING KAPALABHATI KRIYA Bursts of Exhalations followed by automatic Inhalations (120 per minute) 0.5 Sec per stroke Exhalation 0.1 Sec Inhalation 0.4 Sec

Cleansing is achieved by KAPALABHATI KRIYA Cleansing is achieved by Increased Oxygen concentration in blood Washing away of CO 2

Shining of skull Stimulation of brain cells – Sympathetic Arousal CLEANSING KAPALABHATI ( > 30 Breaths/Min) Cleansing Shining of skull Stimulation of brain cells – Sympathetic Arousal Increased Metabolic Rate, BP useful for burning up Calories

Shatters the Tamas (grossness) Desensitization (Nasal Mucosa etc) CLEANSING KAPALABHATI ( > 30 Breaths/Min) Benefits Shatters the Tamas (grossness) Desensitization (Nasal Mucosa etc) Asthma, NA, DM, Obesity, IBS, GI Disorders, etc

Hypertension (gradually build up) Epilepsy, Slip Disc, etc CLEANSING KAPALABHATI ( > 30 Breaths/Min) Limitations Hypertension (gradually build up) Epilepsy, Slip Disc, etc

CLEANSING Dog Breathing Rabbit Breathing Tiger Stretch Jump Stretch Other Kriyas used for Therapy Dog Breathing Rabbit Breathing Tiger Stretch Jump Stretch

NORMALISING THE BREATH 15 TO 18 Breaths per Min

NORMALISING BREATH WRONG CORRECT Abdomen moving inwards with inhalation moving outwards while exhalation REVERSE HIGH SPEED (> 20) NORMAL (15 TO 18) HAPHAZARD RHYTHMIC JERKY CONTINUOUS SHALLOW FULL UTILISATION OF LUNGS 40

SECTIONAL BREATHING: ABDOMINAL THORACIC CLAVICULAR FULL YOGIC BREATHING

PRANAYAMA

49. leeqmceved meefle MJeemeÒeMJeeme³eesie&efleefJe®ísoë ÒeeCee³eeceë~ leeqmceved On this (perfection of Asana) meefle Having been (accomplished) MJeemeÒeMJeeme³eesë Of in-breathing and out-breathing ieefle (of) movement efJe®ísoë Cessation or break; ÒeeCee³eeceë Regulation of breath

Tasmin sati svasa pracchvasayoh gativicchedah pranayamah Breaking the speed of Inhalation and Exhalation

inhalation and exhalation SHVASA PRACCHVASAYOH GATI VICCHEDAH PRANAYAMAH To cut the speed of inhalation and exhalation is Pranayama

SLOWING OF BREATH IS PRANAYAMA

KRIYAS, SECTIONAL BREATHING and PRANAYAMA 1 3 5 10 15 18 30 60 90 120 >150 SPEED OF BREATHING Br per Min REGIONS OF PRANAYAMA SECTIONAL BREATHING REGION OF KRIYAS BREATHING RATE < 10 PRANAYAMA (MR <<<) BREATHING RATE > 30 KRIYAS (MR >>>>) NORMAL

Key principles of PRANAYAMA SLOW DOWN SPEED OF BREATH BALANCE THE BREATH between the two nostrils Sensitization Expansion of Awareness PROMOTE POSITIVE HEALTH

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www.vyasa.org HEALTH, PANCA KOSAS AND PRANAYAMA Dr H R Nagendra Vice Chancellor, Swami Vivekananda Yoga Research Foundation (University recognised by Govt of India) www.vyasa.org Phone 91- 802 661 2669 Fax 91- 802 660 8645