1. www.manavata.org1

2. 2 Yoga for Health A Practical approach on Yoga Presented by Viswa Manavata Samstha www.manavata.org Service to Man is Service to God Email: info@manavata.orginfo@manavata.org

3. www.manavata.org3 Yoga for Health Objectives of the session - To give a simplified view on Yoga for your adoptability - 15 min effective exercise to keep yourself healthy and for stress management - Tips and Techniques for get rid of common problems

4. www.manavata.org4 Yoga for Health Simplified View  Wake up : Early  Clean up : Drink 1.5 litters water in early morning  Warm up : Surya Namaskaras  Stretch up: Asanas  Fresh up : Pranayama  Joy up : Meditation

5. www.manavata.org5 Yoga for Health Tips & Techniques to get rid of common problems: - Cold / Head ache / Cough -> Clean Nostrils regularly with warm & salt water (Jalanethi Kriya) - Constipation -> Pavanamuktasan, Sankaprakshalan, Bhastrika - Obesity -> Surya Namaskaras (2 times a day) - Asthma -> Bhujangasan, Matyasan, Kapalabati - Stress -> Pranayama - Back pains -> Padothasan, Navasana, Naukasan - BP - > Savasan, Sidhilasan, Makarasan, Meditation - Diabetic -> Ardhamstendrasan, Salabasan, Pranayam, Meditation

6. www.manavata.org6 Yoga for Health Agenda  Introduction  Benefits  Astanga Yoga  Challenges  Asanas Practice  Surya Namaskaras  Pranayama & Dhyana Practice  Cleaning Techniques

7. www.manavata.org7 Yoga for Health Chitha vruthi Nirodaha Yogaha -Pathanjali Yogasu Karmasu Kousalaha - Bhagavadh Gita "Yoga is the World's most ancient science. Modern Research confirms its discoveries." Pathanjali (around 200BC) the great saint written Yoga sutras & shared his knowledge and experience to the rest of the world

8. www.manavata.org8 Yoga for Health Benefits Reduces stress Increases vitality, energy, relaxation Increases blood circulation Keeps joints juicy, increases muscle strength around joints to support under pressure Improves strength and flexibility which reduces the risk of injury, or re-injury Improves immunity (i.e. getting sick less often, if at all) Can reduce the symptoms of many chronic diseases (e.g. arthritis and thyroid disorders) A sense of well being that spreads into your daily life.

9. www.manavata.org9 Astanga Yoga (eight fold Yoga)  Yama  Niyama  Asana  Pranayama  Pratyahara  Dharana  Dhyana  Samadhi

10. www.manavata.org10 Yama (The five Commandments for Social Discipline) 1. Ahimsa (Non-violence), 2. Satya (Truth) 3. Asteya ( Non-stealing) 4. Aparigraha (None-accumulation of wealth etc..) 5. Brahmacharya (Continence / Celibacy) The society is at peace if these social restraints are practiced by every citizen. Astanga Yoga (eight fold Yoga)

11. www.manavata.org11 Niyama (Five commandments for personal discipline) 1. Saucha (cleanliness) 2. Santosha (Contentment) 3. Tapas ( the endurance to face the pairs of opposites such as heat and cold; joy and sorrow; regard and disregard etc) 4. Swadhyaya (Self Study) 5. Ishwarapranidhana ( Dedication / Surrender to god and work without selfish motives and work not for praise) Astanga Yoga

12. www.manavata.org12 Asana (the body postures or poses) Asana ( the posture) is the third step in yoga. Patanjali says “Stira sukham asanam” Posture which is firm and pleasant Practice of yogasanas eliminates all impurities from the body keeps the body in good health & free from any disease. Astanga Yoga

13. www.manavata.org13 Pranayama (control of vital energy of the body) Pranayama helps in restraining and regulating the breath. Whenever the mind is disturbed, breathing becomes irregular. Rhythmic breathing calms down the mind. Pranayama is an integral limb of Yoga. Pranayama should be practiced under the supervision of a competent teacher. Pranayama is an intermediate step which if practiced well, leads to other higher steps of yoga such as pratyahara, Dharana etc.. Astanga Yoga

14. www.manavata.org14 Pratyahara (control of senses) pratyahara (negation) is willful control of senses of sight, sound, smell, taste and touch. Well practiced pratyahara leads one to achieve the higher step of Dharana. Dharana (concentration) Dharana is connection of the mind to a particular object. Astanga Yoga

15. www.manavata.org15 Dhyana ( Meditation) Dhyana also known as meditation is the constant flow of thought. This is the ultimate step which of practiced well leads to the highest step called samadhi. Samadhi (Super-conscious stage) Samadhi is super-conscious stage the highest step in Yoga. In this state one enjoys eternal bliss. Astanga Yoga

16. www.manavata.org16 Obstacles to Yoga Practice: There are certain obstacles which hamper regular practice of yoga. Hence Yoga practie does not continue at the same pace with all the Sadhkas (aspirants of yoga) There are mainly nine distractions or obstacles in the practice of Yoga. Sage Patanjali has enunciated them as 1.Vyadhi (ill health) 2.Styana (Unprepared ness) 3.Samshaya (Doubt) 4.Pramada (Indifference) 5.Alasya (Laziness) 6.Avirati (Entanglement in Sense Objects) 7.Bhrantidarshana (Illusion) 8.Alabdha Bhumikatva (Lack of Stability) 9.Anavasthitathva (Slackness in Practice) One must overcome these obstacles by developing enthusiasm in Yoga to establish firmly in the Yoga Practice.

17. www.manavata.org17 Cleaning Techniques Jalanethi Sutranethi Jaladhouthi Sankha prakshalana Right way of drinking water

18. www.manavata.org18 Pre-cautions & Recommendations Asanas should be practiced with empty stomach Asanas should not be practiced immediately after meal (accept Vajrasan) Initially practice under guidance of Guru. Follow instructions. Proceed slowly/carefully Never force or strain to get into a specific position. Relax briefly between each practice If the position is uncomfortable, don't do it Never practice any yoga techniques under the influence of alcohol/mind altering drugs If you are pregnant, notify the instructor for special guidelines Take bath before Yoga or with 30 min gap after yoga

19. www.manavata.org19 Surya Namaskaras

20. www.manavata.org20 Asanas (Postures) Any steady posture which gives comfort to the body is known as asana (Sthira sukham Asanam). Asanas generally named after the birds, animals and other objects depending up on the similarity of the postures. It is said that 84,00,000 of Asanas commensurate with all the species on the earth including in the sea. One should select and practice Asanas according to one’s capacity.

21. www.manavata.org21 Asanas (Postures)

22. www.manavata.org22 Pranayama / Dhyana Practice………..