yoga and health: physioyog.com

YOGA :GATEWAY TO GOOD HEALTH

Dr. Vyom BoliaPhysiotherapist, Yoga, Fitness and Weight

Management Specialist

Managing Director, Health line Physiotherapy Center &

Yoga Studio

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”

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.

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

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

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.

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

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.

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

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

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

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

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

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

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

SECRETS OF YOGA Can be improve our breathing Dogs breathing – 80-120/min span of life 10-15

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

years Elephant 8-12/min only eats grass 100 years Tortoise 1-2/min 200-300 years Secret of yoga – slow down your breathing rate. How? Slow / deep / rhythmic / continuous Then all the lobes will function and Carbon-

dioxide is thrown out Then each cell gets enough Oxygen

ASANA

Moving into the pose

Maintaining the pose

Coming out of the pose

SURYA NAMASKARA

PRANAYAMA SADHANA

Prana + AyamaPrana – Vital force behind life

Ayama – To control

Life: Movements(Physical, Mental, Emotional,

Intellectual, Spiritual)

Study of Pranayama is to gain control over all movements

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.

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%

PRANAYAMA SADHANA

Breathing Rate

Normal – 15 to 18 breaths/mini.e. Inhalation 2 sec & Exhalation 2 sec

Deep Breathing Ratio 5:10i.e. Inhalation 5 sec & Exhalation 10 sec

Breathing Rate – 4/min

Life span increases because of greater supply of

oxygen

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

PRANAYAMA SADHANA

Study of Purak & Rechak

Control must be

SLOW

SMOOTH

UNIFORM

STEADY

IMPORTANT PRANAYAM

1. Bhastrika 2. Kapalbhati3. Bahya Pranayama4. Agnisar5. Ujjayee6. Anulom Vilom7. Bhramari8. Udgeeth

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.

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.

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

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

ANY QUESTIONS

L A U G H O U T L O U D!

33Keeps you cheerful, exercises max number of muscles

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As simple as 1, 2, and 3STEP 2

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As simple as 1, 2, and 3STEP 3

SO, ADOPT A SAFE AND NATURAL WAY TO COMBAT HEALTH PROBLEMS THROUGH YOGA, AND HENCE STAY HEALTHY, FIT AND FINE.

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