may 28, 2012 light yogic exercises
TRANSCRIPT
May 28, 2012 www.dsvv.ac.in 1
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Light Yogic Exercises
May 28, 2012 www.dsvv.ac.in 2
Light Yogic Exercises
• Usha Paan• Morning Walk• Joint Loosening Series• Sookshma Yogic Kriyas• Simple Breathing
Techniques• Pranayama• Shavasan
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http://myhealthguardian.com/wp-content/uploads/2009/09/stamina.jpg
www.nhlbi.nih.gov/health/public/lung/copd/images/photos/man-stretching.jpg
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Usha Paan
http://www.stretchmarksreport.com/uploads/editor/drinking_water.jpgwww.awgp.org
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Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
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Usha Paan
Immediately after you leave the bed in the morning
Before brushing your teeth
Take about 0.5 to 1 liter of normal tap water in a jug
(neither cold nor hot) (preferably kept in copper jug) (during winters lukewarm water can be taken)
May 28, 2012 www.dsvv.ac.in 5
Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
http://www.stretchmarksreport.com/uploads/editor/drinking_water.jpg
Sit down in squatting position / On the Chair
Drink the water slowly (sip by sip) through a glass
After Usha Paan• Go for a walk in fresh air / do TTK asanas 5-8 times each
(TTK: Tadasan, Tiryak Tadasan, Kati Chakrasan holisticchikitsa.blogspot.com/2011/04/3-asanas-to-fight-fatigue.html)
• Don’t eat/drink for 30 min• Don’t sleep• Go to toilet
Usha Paan
May 28, 2012 www.dsvv.ac.in 6
http://www.applesandpeanutbutter.net/wp-content/uploads/2010/01/20100127-Lifestyle-changes-to-help-boost-your
-immunity-POSTED.jpg
Regular practice has shown promising results in:
constipation, acidity gas problem, indigestion kidney stone urinary bladder stone obesity diabetes addictions headache, depression weak stamina
http://www.naturopathy.co.in/Hydrotherapy.htm
Benefits of Usha Paan
Morning / Evening Walk
http://www.artbible.net/3JC/-Joh-08,12_Light_of_the_world_Lumiere_du_monde/21%20NATURE%20SOLEIL%20VENT.jpg
May 28, 2012 www.dsvv.ac.in 8Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
Morning / Evening WalkCalled the BEST EXERCISE
Method• Walk in fresh air only• Don’t Talk when you Walk (Feel Oneness with Nature)• Walk with empty stomach• Healthy person: 5-7 km/day Weak person: 0.5-1 km/day (Gradually increasing)• Speed: 1 km in 10 minwww.indianetzone.com/photos_gallery/
15/morning-walk_11254.jpg
May 28, 2012 www.dsvv.ac.in 9Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
Method• Must do deep breathing
during walking Procedure (7:4:7)
Inhale: 7 steps Hold: 4 steps Exhale: 7 steps
(For Beginners - 4:2:6)www.indianetzone.com/photos_gallery/
15/morning-walk_11254.jpg
Morning / Evening WalkCalled the BEST EXERCISE
May 28, 2012 www.dsvv.ac.in 10Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.
Benefits• External/Internal cleansing• Better mental health
positive thoughts• Increased vital life force• Muscles Stronger• More blood supply to the
heart blood purification• Less pressure on heart
people of all ages can do it
www.indianetzone.com/photos_gallery/15/morning-walk_11254.jpg
Morning / Evening WalkCalled the BEST EXERCISE
Joint Loosening Series
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Starting position• Sit with legs (together)
outstretched straight in front of the body• Place the palms of the hands
on the floor to the sides and just behind the buttocks or keep the palms on the thighs• Back, neck and head should
be straight
Joint Loosening Series(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
www.yogaonline.gr/uploaded/Dandasana-big.jpg
For Legs
"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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1. Padanguli Naman (Toe bending)2. Goolf Naman (Ankle bending)3. Goolf Chakra (Ankle rotation)4. Janufalak Akarshan (Knee-cap contraction) 5. Janu Naman (knee bending)
Joint Loosening Series(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
5 Times Each
cdn-upimages.exercise.com/video-library/thumbnail/seated-ankle-rotation-stretch_-_step_2.max.v1.png
For Legs
1.bp.blogspot.com/_F0wUg9dMFLc/SFZ0wxo9yDI/AAAAAAAAADA/XGxAx1tpDO8/s400/ankle%2Brotation.JPG
"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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6. Janu Chakra (Knee crank / rotation)7. Ardha Titali Asana (Half butterfly)8. Poorna Titali Asana (Full butterfly)
Joint Loosening Series(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
5 Times Each
For Legs
cms.mumbaimirror.com/portalfiles/7/6/201002/Image/titali_asana_pic.gif
"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
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Starting PositionSit in sukhasana / vajrasana / on chair with back straight, neck straight
1. Finger Point Pressure2. Mushtika Bandh (Fist Making)3. Manibandh Naman (Wrist Up & Down)
Joint Loosening Series(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
5 Times Each
For Hands
images.google.com search - fingertips press
"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
May 28, 2012 www.dsvv.ac.in 16
4. Manibandh Chakra (Wrist Rotation)5. Kohani Naman (Elbow Movement)6. Skandh Chakra (Shoulder Rotation)7. Shoulder Up & Down
Joint Loosening Series(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
5 Times Eachwww.zentrajapan.com/asanas/pawanmuktasana/wrist-rotation.jpg
For Hands
"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
May 28, 2012 www.dsvv.ac.in 17
Inhale
• To be done with eyes closed• When going away from body breathe in & towards body breathe out
1. Neck up & down2. Neck to sides - horizontal3. Neck to sides – vertical (bend & touch shoulders)4. Neck rotation (clockwise & anti-clockwise)
Joint Loosening Series(Anti Rheumatic Series / Sandhi Sanchalan ke Abhyas /
Pawan Muktasan – Part 1)
5 Times Each
For Neck
pubs.ext.vt.edu/442/442-083/L_IMG_neck.JPG
Exhale
"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
Sookshma Yogic Kriyas
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Back straight, neck straight, eyes closed
1. Concentrate on forehead Don’t stress the forehead Do deep breathing 10 times2. Raise the eyebrows while
inhaling Return to normal position
while exhaling
For Forehead
Sookshma Yogic Kriyas(Simple Exercises for Each Part of the Body)
Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
http://www.ehealthyland.com/wp-content/uploads/2009/11/deep-breathing-pranayama-yoga.jpg
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Back straight, neck straight
Eye-Ball Movement1. Up & Down2. Right & Left3. Diagonal – Up & Down4. Rotation – Clockwise & Anti-ClockwiseFollowed By• Gentle Eye-Massage• Palming
For Eyes
Sookshma Yogic Kriyas(Simple Exercises for Each Part of the Body)
Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Back straight, neck straight
1. Ear massage2. Point pressure3. Rotate index finger gently
inside the ears4. Hear “Antar-Naad” (deep
internal voice)
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For Ears
Sookshma Yogic Kriyas(Simple Exercises for Each Part of the Body)
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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Back straight, neck straight
1. Seetkari breathing 2. Circulate air inside mouth3. Khechari mudra4. Exercise for larynx (vocal
cord)5. Massage face & neck
For Mouth, Teeth & Larynx
Sookshma Yogic Kriyas(Simple Exercises for Each Part of the Body)
3 Times Each
images.google.com search – teeth clenched
Breathe In
Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
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Back straight, neck straight
Chest1. Hand stretching movement2. Spring movement3. Lion movement4. Install breathing
Abdomen1. Agnisar kriya
For Chest & Abdomen
Sookshma Yogic Kriyas(Simple Exercises for Each Part of the Body)
3 Times Each
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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
May 28, 2012 www.dsvv.ac.in 24
Waist1. Rotate waist clockwise &
anti-clockwise2. Pad-hastasan3. Side-bend chakrasan
Legs1. Stand on toe & balance2. Stand on heel & balance (Can also walk on toe & heel)3. Hit buttocks with heels
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For Waist & Legs
Sookshma Yogic Kriyas(Simple Exercises for Each Part of the Body)
3 Times Each
Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
Simple Breathing Techniques
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1. Thoracic Breathing (3s inhale, 2s hold, 3s exhale)2. Abdominal Breathing (3s inhale, 2s hold, 3s exhale)3. Thoraco-abdominal Breathing (3s inhale, 2s hold, 3s exhale)4. Install Breathing (short inhale 5 times – with contraction of neck muscles – followed by 1 long exhale)
Six Minute Breathing Exercise
8 Times Each
Inhaling
Exhaling
www.lifeandibd.org/images/abdominal_full_deep_breathing.jpg
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5. Anulom-Vilom Breathing• 3s inhale from left nostril• 3s hold• 3s exhale from right nostril• 3s hold• 3s inhale from right nostril• 3s hold• 3s exhale from left nostril• 3s hold
6. Bandh Breathing
Six Minute Breathing Exercise
3 Times Each
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Pranayama
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Anulom Vilom Pranayama
Anulom Vilom Pranayama
(1 cycle)
• Inhale from left nostril• Hold (close both nostrils)• Exhale from right nostril• Inhale from right nostril• Hold (close both nostrils)• Exhale from left nostril
Ratio – 1:1:2
Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.
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Repeat 5 Times
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Bhramari Pranayama(anti-stress / anti-anxiety pranayama)
Bhramari Pranayama
(1 cycle)
• Close your eyes • Close your ears with the help
of index fingers• Inhale deeply• Exhale slowly with humming
sound• Feel vibrations in head region
"Yoga Therapy", Edited and Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
findmeacure.com/wp-content/uploads/2006/12/yoga-1.jpg
Repeat 5 Times
Shavasan
www.yogastudy.org/images/Shavasana-yoga-posture.jpg
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Benefits• Relaxes entire psycho-
physiological system• Develops body awareness• Indicated for all problems,
especially: High Blood Pressure Insomnia
upload.wikimedia.org/wikipedia/commons/thumb/9/9f/Shavasana.jpg/300px-Shavasana.jpg
Shavasan
Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.
Reference Books
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• Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.
• Muni Kishanlal, “Prekshadhyan: Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.
• "Yoga Therapy", Edited & Compiled By: Kamakhya Kumar, Dev Sanskriti Vishwavidyalaya, Shantikunj:Haridwar, Uttarakhand, 2006.
• "Yoga Chikitsa Sandarshika – 3rd Edition (Hindi)", Edited & Compiled By: Kamakhya Kumar, Vedmata Gayatri Trust, Shantikunj:Haridwar, Uttarakhand, 2005.
Reference Books
• "Yoga and Life Management Workshop", Compiled By: Vijayalakshmi Chitta, IIT Bombay:Mumbai, 2011.
Reference Report
Websites
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•www.awgp.org(Gayatri Pariwar – Shantikunj, Haridwar) •http://www.ccryn.org/(Indian Government – AYUSH)
• http://indianmedicine.nic.in/ (Indian Government - AYUSH)
• http://punenin.org/(Indian Government – Bapu Bhavan)
• http://nccam.nih.gov/health/yoga/ (US Government – Clinical trials and research papers)
• http://arogyamandir.org/(Arogya Mandir, Gorakhpur – Vitthaldas Modi)
Websites
May 28, 2012 www.dsvv.ac.in 38www.awgp.org