1. Yoga

2. Delhi cantt(No. 3,IInd shift)
Yoga for Health
A Practical approach on Yoga
Presented by
R. C. Sharma
Delhi cantt(No. 3,IInd shift)

3. History of Yoga
What Exactly is Yoga?
The word yoga means "union" in Sanskrit, the language of ancient India where yoga originated. We can think of the union occurring between mind, body and spirit.
What is commonly referred to as "yoga" can be more accurately described by the Sanskrit word asana, which refers to the practice of physical postures or poses.
Asana is only one of the eight "limbs" or types of yoga, the majority of which are more concerned with mental and spiritual well being than physical activity. Today, however, the words asana and yoga have become almost synonymous.

4. 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

5. 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

6. 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

7. Yoga for Health Introduction Benefits Astanga Yoga Challenges
Agenda
Introduction
Benefits
Astanga Yoga
Challenges
Cleaning Techniques
Surya Namaskaras
Asanas Practice
Pranayama & Dhyana Practice

8. Chitha vruthi Nirodaha Yogaha
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

9. 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.

10. Astanga Yoga Yama Niyama Asana Pranayama Pratyahara Dharana Dhyana
(eight fold Yoga)
Yama
Niyama
Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi

11. Yama (The five Commandments for Social Discipline)
Astanga Yoga
(eight fold Yoga)
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.

12. Astanga Yoga
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)

13. (the body postures or poses)
Astanga Yoga
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.

14. (control of vital energy of the body)
Astanga Yoga
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..

15. Pratyahara (control of senses)
Astanga Yoga
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.

16. Astanga Yoga
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.

17. 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.

18. Cleaning Techniques Jalanethi Sutranethi Jaladhouthi
Sankha prakshalana
Right way of drinking water

19. 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

20. Surya Namaskaras

21. 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.

22. Asanas (Postures)

23. Sukhasana - Sit/Easy Position
Easy Position Benefits
A starting position that helps focus awareness on breathing and the body
Helps strengthen lower back and open the groin and hips.

24. Sukhasana - Sit/Easy Position
Instructions
Sit cross-legged with hands on knees. Focus on your breath. Keep your spine straight and push the sit bones down into the floor. Allow the knees to gently lower.
Take 5-10 slow, deep breaths.
On the next inhale, raise your arms over your head.
Exhale and bring your arms down slowly.
Repeat 5-7 times.

25. Tadasana - Mountain Mountain Benefits
Improves posture, balance and self-awareness.

26. Tadasana - Mountain Instructions
Breathe. Hold the posture, but try not to tense up. Breathe
As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head
Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet
Hold for 5 to 10 breaths, relax and repeat

27. Uttanasana II Forward Bend or Extension -
Forward Bend Benefits
Stretches the legs and spine
Rests the heart and neck
Relaxes mind and body

28. Uttanasana II Forward Bend or Extension -
Instructions
Begin standing straight in Mountain pose or Tadasana
Either grasp your ankles or just leave your hands on the floor and breathe several times.
Repeat 3-5 times. On your last bend, hold the position for 5 or 10 breaths
Curl upward as if pulling yourself up one vertebrae at a time, stacking one on top of another, and leaving the head hanging down until last.

29. Trikonasana - the Triangle
Triangle Benefits
Stretches the spine
Opens the torso
Improves balance and concentration

30. Trikonasana - the Triangle
Instructions
Inhale and raise both arms so they're parallel with the floor.
Exhale, turn your head to the left and look down your left arm toward your outstretched fingers

31. Bhujangasana - The Cobra
Cobra Benefits
Stretches the spine
Strengthens the back and arms
Opens the chest and heart

32. Bhujangasana - The Cobra
Instructions
Inhaling, slowly raise your head and chest as high as it will go
Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down

33. Virabhadrasana II - Warrior I I
Warrior II Benefits
Strengthens legs and arms
Improves balance and concentration
Builds confidence

34. Virabhadrasana II - Warrior I I
Instructions
Begin in mountain pose with feet together and hands at side
Raise your arms over head. Then slowly lower them until your left arm is pointing straight ahead and your right arm is pointing back
Concentrate on a spot in front of you and breathe
Take 4 or 5 deep breaths, lower your arms, bring your legs together. Reverse the position

35. Ardha Sarvangasana – Half Shoulder stand
Half Shoulder Stand Benefits
Promotes proper thyroid function
Strengthens abdomen
Stretches upper back
Improves blood circulation
Induces relaxation

36. Ardha Sarvangasana – Half Shoulder stand
Instructions
Lie on your back and lift your legs up into air. Place your hands on your lower back for support, resting your elbows and lower arms on the ground
Breathe deeply and hold for at the posture for at least 5-10 breaths, increasing the hold over time.
To come down, slowly lower your legs, keeping them very straight

37. Sethu Bandhasa - The Bridge
Bridge Benefits
Increases flexibility and suppleness
Strengthens the lower back and abdominal muscles
Opens the chest

38. Sethu Bandhasa - The Bridge
Instructions
To begin, gently raise and lower your tail. Then, slowly, raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward
Take five slow, deep breaths.
Come down slowly and repeat.

39. Savasana - The Corpse Corpse Benefits
Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind
Possibly the most important posture, the Corpse, also known as the Sponge, is as deceptively simple as Tadasana, the Mountain pose

40. Savasana - The Corpse Instructions
Start with your feet, imagine the muscles and skin relaxing, letting go and slowly melting into the floor
Then simply breathe and relax
Stay in the pose for at least 5-10 minutes.

41. Pranayama / Dhyana
Practice………..
Daily……

42. Meditation is part of Yoga
Meditation is a technique in which the meditator seeks not only to reach a deep state of relaxation, but to quiet the mind.
The mind is a chattering monkey that one tries to make quiet with meditation.

43. Meditation techniques
Focused
Mantra
Walking

44. Focused Meditation
is a technique in which you direct your awareness onto something.
a picture or statue of a deity
a universal principle such as compassion or forgiveness
or the syllable OM, the famous Hindu mantra.  

45. Mantra meditation
In Sanskrit, the “man” in mantra means “to think,” and “tra” suggests instrumentality.
Mantra literally means an instrument of thought.
You repeat a word, phrase or sound in order to transcend the constant distractions of the mind.

46. Results
Significant signal increases were observed in the dorsolateral prefrontal and parietal cortices, hippocampus/parahippocampus, temporal lobe, pregenual anterior cingulate cortex, striatum, and pre- and post-central gyri during meditation.
This indicates that the practice of meditation activates neural structures involved in attention and control of the autonomic nervous system.
Neuroreport May 15;11(7): Functional brain mapping of the relaxation response and meditation. Lazar SW,…, Benson H.

47. Relaxation Response Sit comfortably with your eyes closed.
Pay attention to your breathing, and repeat a word or phrase or prayer silently to yourself as you exhale.
When you notice your mind wandering (It will) just notice it and passively bring your attention back to your breathing.
A form of meditation.

48. Fight or Flight
Yoga and meditation decrease this sympathetic tone and reduce feelings of stress and anxiety
Many modern health problems are worsened by stress and anxiety
Yoga works to decrease sympathetic tone

49. Yoga and Meditation to stay healthy
Exercise and relaxation can reduce feelings of stress and keep the body and mind healthy

50. Thank
you