yoga for healthy & happy living
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Yoga for Healthy & Happy Living Awareness Programme for Senior Citizen
Yoga for Healthy & Happy LivingAwareness Programme for Senior Citizen 7th August 2014 ; Pelican Serene Village Meena RamanathanCoordinator cum Yoga Therapist, CYTER, Mahatma Gandhi Medical College &Research Institute
CENTRE FOR YOGA THERAPY, EDUCATION AND RESEARCH (CYTER)Sri Balaji VidyapeethMahatma Gandhi Medical College & Research Institute,Pillaiyarkuppam, Pondicherry - 607 402
Yoga is the RESCUE!!!!Doyou feel like this sometimes?
YOGA INTEGRATESYOGA HARMONISES
one of the six schools of ancient Indian Philosophyscience of balancing equal & opposite energies of body unites body - mind - soul disciplines & controls mind(monkey/chitta vritti)cleanses and refines emotionsexperiential sciencesukha-sthanam
What is YOGA?
Statistics of Yogic Practices
64 % less pain 89 % less medication77 % improved range of motionImproved balance concentration & focus
What is Ageing?Ageing is a natural process that cannot be prevented or reversed , characterized by declining performanceAgeing is inevitable, but can be made bearableThe branch of medicine that deals with the diagnosis and treatment of diseases and problems specific to the aged is called geriatricsGeriatrics is termed asRasayanatantra according to Ayurveda Anti- ageing therapy is called Rasayana chikitsa
Importance of Physical ActivityAppropriate physical activity delays decline in bodily function that comes with the ageing Physiological ageing hastens when sedentary Extended periods of sitting, lead to muscular shortening, tightening and weakening. Lack of movement leads to joint deterioration and loss of flexibility.
Characteristics of ageing
Decrease in strength and resistive powerLonger time to recover- healing impaired Strain on supporting tissues, tendons, ligaments and jointsLack of exerciseOver / Under feeding Sluggish metabolism associated with weight gainUnnecessary stressFaulty use of analgesics, stimulants and other medicinesCommon complaints - rheumatism, insomnia, constipation, cough, difficulty in respiration, bronchitis, prostate enlargement, high / low blood pressure, diabetes, paralysisMental depression, anxiety, loss of self-esteem, loneliness, suspicion, self-centeredness
Guidelines for physical activity
exercise should not bring undue pressure in the heartvigorous and jerky movements should be avoidedpractices requiring holding of breath should be avoidedexcessive stretching and twisting should be avoidedbreathing out consciously is more important.daily exercise is better than intermittent practicesystematic group-oriented program promotes health involvement and commitment
emphasis on proper relaxationspecial attention to the bowel movementsinclude raw, leafy vegetables & fruits to provide roughage in dietkeep busy in any favorite activitynever over-do -- anything and everything
Importance of Yoga WHO defines health as The state of complete physical, mental, emotional, spiritual and social wellbeing and not merely absence of disease or infirmity Yoga helps normalize human physiological and psychological functioning. Most important aspect is that of being healthy as well as feeling healthy.
Views from the traditional angle
Yogic concept of health & disease - (Yoga Vasishtha) Adhi the disturbed mind is the cause and Vyadhi - the disease is the effect manifested in the physical body. Maharishi Patanjali mentions Vyadhi as a hindrance to the complete integration of the individual personalityDisturbances of the mind called Vikshepas, appear as Duhkha (misery or pain); Daurmanya (dejection); Angamejayatva, (tremors); and Shvasaprashvasa, (disturbances in breathing). Yoga helps one to control these disturbances before breakdown.
Views from the traditional angle
Bhagavad Gita defines Yoga as equanimity at all levels - physical homeostasis and mental equanimity giving rise to a healthy harmony between the body and mind.Hatha Yoga Pradipika, states that Yoga improves the health of all alike and wards off diseases of one who tirelessly practices Yoga whether they are young, old, decrepit, diseased or weak, provided they abide to the rules and regulations properly.Lord Buddha, great physician, advised people to withdraw the mind from body; not to dwell on illnesses. Buddha advises even if your body is ill, let your mind not be ill.
Yoga as TherapyPujya Swamiji Gitananda Giri Guru Maharaj states, "Yoga is the science and art of right-use-ness of body, emotions and mind". Yoga is concerned more with the mind than the body. Helps clear mental imbalance &unhealthy attitude. Yoga is immensely therapeutic, prevents the deterioration through ageing, keeping one young at heart.
Yoga for seniors
unites body - mind - soul preventive - promotive curativeprovides health-happiness-harmony induces strength- stamina-stabilityreduces many health challengesslows the ageing processabsolutely safehelps endure-even if it doesnt cure
ConclusionOld age can be made not only bearable but also pleasurable. Yoga practice elevates mood & drives loneliness away Old age - not a matter of years but a condition of mind &Yoga brings a healthy state of mind. Taps inner reservoirs of unlimited energy, creativity, and vitalityYoga enables to attain and maintain the Sukhasthanam of physical, mental and spiritual wellbeing.
Yoga may not only add a few years to life but also may add life to the years
A study by Manjunath NK et al in 2005 found that those subjects who practiced Yoga for six months had a significant decrease in the time taken to fall asleep, an increase in the total number of hours slept and increase in the feeling of being rested in the morning. Another cluster randomized trial by Chen KM et al (2009) also showed that 6 months of a silver Yoga programme improved the sleep quality, and reduced the depression while improving the health status of older adults.Dash M et al (2001) reported that Yoga practice improves hand grip strength in both normal persons and in patients with rheumatoid arthritis, though the magnitude of improvement varies with factors such as gender and age. Kristal AR et al (2005) found that regular Yoga practice was associated with attenuated weight gain, most strongly among individuals who were overweight.A randomized controlled study by Greendale GA et al in 2009 reported that Yoga decreases kyphosis in senior men and women with adult-onset hyperkyphosis. They suggested that targeting individuals with more-malleable spines and using longitudinally precise measures of kyphosis could strengthen the treatment effect.
A exploratory study on the effects of a gentle Iyengar Yoga program on gait in the elderly suggested that Yoga practice may improve hip extension, increase stride length, and decrease anterior pelvic tilt in healthy elders, and that Yoga programs tailored to elderly adults may offer a cost-effective means of preventing or reducing age-related changes in these indices of gait function (DiBenedetto M et al 2005).Oken BS et al (2006) reported that Yoga intervention programme produced improvements in physical measures (eg, timed 1-legged standing, forward flexibility) as well as a number of quality-of-life measures related to sense of well-being and energy and fatigue compared to controls. It has been reported by Bharshankar JR et al in 2003 that there is evidence that Yoga reduces the age related deterioration in cardiovascular functions.An exploratory study done by Haber D in 1983 showed differences in a ten-week Yoga program implemented for white and black elders.
Life is 10% what happens to us and 90% how we react to it
Phases of DisordersYogic perspective of disease explains that psychosomatic stress related disorders appear to progress through four distinct phases. Psychic PhasePsychosomatic PhaseSomatic PhaseOrganic Phase
The Key Word Is. Balance
JATHIS BASIC WARMING UP PRACTICESHastha Jathis (Hand movements) Pada Jathis (foot movements) Shirsha Jathi (Head rolling action) Nishpanda Jathi (the rag doll action)
Shoulder Rotation Benefits : improves flexibility of shoulders and upper back. releases tensions around the heart and lungs. relaxes the neck shapes up the breasts
Benefits Elasticity of spine increases. Lateral thoracic muscles are stretched Hip joints become flexible, increases lung capacity and reduces excess fat around the waistArdha Kati Chakrasana
Benefits tones waist, back and hips. induces a feeling of lightness relieves physical and mental tension.Kati Chakrasan (Waist Rotating Pose)
Ardha Baddhakonasana (Half Butterfly) Benefitsexcellent practice for loosening hip and knee joints
Baddhakonasana ( Butterfly)
Benefits relieves tension from inner thigh muscles removes tiredness from legs. improves blood supply to the uterine muscles and pelvic region.
VYAGRAHA PRANAYAMABenefits improves flexibility of the neck, shoulders and spine tones female reproductive system can be safely practiced during pregnancy
Eka pada uttanasana
Benefits tones up the pelvic organs. good for varicose veins, constipation and menstrual disorders
Supta Udarakarshanasan (Sleeping Abdominal Stretch Pose)
Benefits improves digestion. removes constipation relieves stiffness and strain of spine especially the lower back, caused by prolonged sitting.
CHANDRA NADI PRANAYAMA
The practice of meditation reduces the feeling of loneliness ,gi