Yoga for Better Health
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Transcript of Yoga for Better Health
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AshwitaVajandarReiki Master, PLR Therapist, Yoga Teacher
ARTH, Bangalore
Yoga for Better HealthYoga for Better HealthYoga for Better HealthYoga for Better Health
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Agenda
ARTH, Bangalore
About Us
What is Yoga?
Asanas
Pranayamas
Meditation
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About Us
ARTH, Bangalore
ARTH: Established in 1997
We heal through Reiki, EFT, Yoga, Acupressure, Past Life Regression
We have helped Stress, panic attacks, paranoia, schizophrenia
BP, aplastic anemia, cancer, cervical spondylosis, nerve, muscle & bone problems
Relationship problems, interviews, examinations
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Why Yoga? Health
ARTH, Bangalore
WHOs definition of health: A state of complete physical, mental, & social well-being, not merely the absence of disease or infirmity
Dis-Ease is a discomfort in ANY aspect
Are we truly healthy today?
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Why Yoga? Happiness!
ARTH, Bangalore
Even doing asanas can make you happy They balance endocrine glands
They release good chemicals
The ultimate goal is total bliss
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What is Yoga?
ARTH, Bangalore
Yoga is NOT Physical Exercise or acrobatics
Yogah ChittaVritti Nirodhaha Patanjali Yoga is the process of gaining mastery over the mind
YOGA Yuj Join
Its all about Union between body, mind and soul
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What Characterizes Yoga?
ARTH, Bangalore
A fitter body, Better health
Improved stamina & metabolism
Mental & Emotional Stability
Better posture, Stronger muscles
More peace, Less stress
More happiness, Less depression
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Streams of Yoga
ARTH, Bangalore
JnanaYoga
Karma Yoga
BhaktiYoga
Raja Yoga AshtangaYoga
HathaYoga
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Raja Yoga
ARTH, Bangalore
Yama Violence, Lying, Stealing, Continence, Greed
Niyama Purity, Contentment, Discipline, Study of the self, Surrender to God
Asana Control the body
Pranayama Control the breath
Pratyahara Control the mind
Dharna One object, Many thoughts
Dhyana One object, One thought
Samadhi One object
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Iyengar Yoga
ARTH, Bangalore
Uses props
Lesser mistakes, more effective, quicker results
Easier to sustain position for long durations
Allows you to RELAX
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Iyengar Yoga
ARTH, Bangalore
Very quick results for structural & degenerative problems like Cervical and Lumbar Spondylitis
Prolapsed Intervertebral Disc (PID or Disc Prolapse)
Arthritis
Quick results for deep seated problems like Piles, Pistula, Hernia
High BP, Low BP, Acidity can also be improved
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Asanas
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Asanas
ARTH, Bangalore
Sthiram Sukham Asanam Patanjali
Must be practiced on empty stomach
Do not drink water during the practice
Slow and steady wins the race
Awareness of movements/ pain is important
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Asanas
ARTH, Bangalore
Sustain the position for as long as possible 3 minutes to 30 minutes
Balancing the asana is important Forward bending Vs Backward Bending
Side bending asanas are usually self-complimentary
Breathe normally when in an asana Co-ordinate breathing with movement
Do not use force. Relax when tired
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Practice
ARTH, Bangalore
Contra-indications (Please practice yoga only under the guidance of an instructor in the following cases)
Pregnant Women
Menstruating women
Fractured bones, Acute infections, chronic ailments
Recent surgery, hernia, heart/ BP problems
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Practice
ARTH, Bangalore
Warm up: Pavanamuktasana
Procedure Slowly rotate the head clockwise
Slowly rotate the head anticlockwise
Slowly look to the left and the right
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Tadasana
ARTH, Bangalore
Steps Bring the feet together Bring the knees together, and tighten the thighs Shoulders , hips and ears should be in one line Roll the shoulders back and bring the shoulder blades as close as possible. Relax the hands.
Look straight ahead Hold this position for several breaths
Benefits Useful for an alert body and mind Induces lightness and agility If practiced properly, it also relieves stiffness in shoulders and back and tones ankles and knees
Do not practice it if you have Headache, Insomnia, Low blood pressure
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Urdhva Hastasana
ARTH, Bangalore
Steps Stand in tadasana Stretch the hands upwards as high as possible You can do this with your back against the wall to ensure that the body is totally straight
Benefits Improves posture Strengthens thighs Opens shoulders
Do not practice it if you have Headache, Insomnia, Low blood pressure
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Utkatasana
ARTH, Bangalore
Steps Stand in tadasana Stretch your hands at about 45o
Bend your legs as if you are sitting in a chair Stretch the hands as high as possible for best results
Benefits Strengthens ankles, thighs, calves, & spine Reduces excessive body fat Relieves menstrual cramping Relieves joint pain and arthritis Improves immune system Works on liver, intestines & pancreas
Do not practice if you have Muscle pull, headache, insomnia, low BP
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Veerabhdrasana
ARTH, Bangalore
Steps
Stand in tadasana
Inhale and jump to place the feet (with toes pointing forward) about 4-feet apart and simultaneously raise the hands (stretching outwards, palms facing down) to the shoulder level.
Exhaling slowly, rotate the right foot by 90 degrees to the right and turn the left foot slightly towards the right. Stretch the left leg out completely so that the knee is not bent. The weight of the body should fall on the knee of the right leg.
Bend the right knee so that the thigh and calf are at right angles and the thigh is parallel to the floor.
Ensure that the torso is straight, & right leg is not bent forward
Repeat on other side.
Benefits
Improves concentration, removes depression & stress
Eliminates allergies, expands lungs
Strengthens foot, ankle, hamstring, knees, quadriceps
Improve venous return & blood circulation in the lower limbs
Digestion is improved & the pose helps to relieve constipation
Do not practice if you have Hypertension, Neck Problems
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Gomukhasana
ARTH, Bangalore
Steps Raise the right hand, bring the left hand behind the back
Clasp the left hand with the right hand
Relax and hold the position, then repeat on other side.
Benefits Relieves muscular pain in the back
Relieves sprains in the forearms
Good for respiratory disorders, hypertension & cardiac complaints
Do not practice if you have Serious neck or shoulder problems
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Chair Bharadvajasana
ARTH, Bangalore
Steps Sit sideways on a chair Twist from the waist and clasp the back rest of the chair with both hands. Hands should be relaxed, twisting must be done from the waist and not the shoulders.
Turn the head backwards and look straight. Hold the position for a while and then repeat on other side.
Benefits Stretches the spine, shoulders, hips Massages the abdominal organs Helps relieve stress, improves digestion Relieves lower backache, neck pain, sciatica Therapeutic for carpal tunnel syndrome
Do not practice if you have Diarrhea, Headache, High/ Low blood pressure, Insomnia
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Vajrasana
ARTH, Bangalore
Steps Sit with the legs stretched in front of you Fold the right leg and sit on the heel Fold the left leg and sit on the heel Try to make the feet touch and sit on the heel Hold position for some time Release left leg, followed by right leg Beginners Tip: Place a rolled towel under the ankles if required
Benefits Good for stomach disorders Ensures good digestion
Do not practice if you have Knee or ankle injuries / pain
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Supta Vajrasana
ARTH, Bangalore
Steps Sit in vajrasana
Place a bolster behind your back
Start bending backwards using support from elbows
Rest on the bolster, hold position for some time
Follow the pose with Shashankasana
Benefits Improves internal organ functions, creativity
Helps constipation, asthma / breathing disorders
Do not practice if you have Neck problems, sciatica, slip disc
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Shashankasana
ARTH, Bangalore
Steps Sit in vajrasana Bend forward, touching the forehead to the ground Gently stretch the hands above your head. Relax
Benefits Stretches and strengthens back muscles Relieves pressure from discs, backache Regulates functioning of adrenal glands Tones pelvic and sciatic muscles Good for reproductive organs, relieves constipation
Do not practice if you have High BP, Slipped disc, Vertigo
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Markatasana
ARTH, Bangalore
Steps Lie on your back, place your hands behind your head Bend the knees, keeping them together Twist at your waist, placing the knees on the right side Hold the position, and then twist to place knees on left
Benefits Backache, cervical, slip disc, sciatica Stomach ache, dysentery, constipation, gas Hip or joint pain Diabetes Memory, creativity
Do not practice if you have Severe back pain, pelvic pain
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Viparita Karani
ARTH, Bangalore
Steps Lie down with legs up against a wall Buttocks, knees and soles should be in contact with the wall Stretch hands gently above the head A pillow may be placed below the hips if required Hold the position for some time
Benefits Soothes and energises the body and mind Increases circulation to upper body, heart, lungs, brain, endocrine system Improves digestion & elimination Good for varicose veins, arthritis, insomnia, migraine, PMS, respiratory ailments, high/ low BP
Do not practice if you have Eye problems, neck/ back problems , menstruation
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Shavasana
ARTH, Bangalore
Steps Lie on your back, hands by your side, palms facing upwards. Do not use a pillow
Relax the body completely Breathe normally and focus on the breath
Benefits Calms the brain, helps relieve stress & mild depression Relaxes the body, reduces headache, fatigue & insomnia Helps to lower blood pressure
Do not practice if you have Back injury or Pregnancy
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PRANAYAMA
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Pranayama
ARTH, Bangalore
18-34 breaths/min 12-20 breaths/min 3-5 breaths/min
Avg 12 years Avg 75 years Avg 130 years
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Pranayama
ARTH, Bangalore
Breath is the bridge between the body & mind
Lungs are the most abused part of the body
Balanced breathing is important
The right way of breathing Shoulders, chest, abdomen
Inhalation: Abdomen out
Exhalation: Abdomen in
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Right Nostril Breathing (HOTHOTHOTHOT)
ARTH, Bangalore
Steps Hold the left nostril closed with the right ring and little fingers and inhale through the right nostril.
With the left nostril still closed, exhale through the right nostril This completes 1 round of right nostril breathing.
Benefits Removes depression, increases stamina & energy Increase metabolism, boosts digestive & nervous system Good for asthma patients Practice 21 times before meals to reduce weight
Do not practice if you have Blocked nose, Heat related problems like ulcers, bleeding nose, etc.
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Left Nostril Breathing (COOLCOOLCOOLCOOL)
ARTH, Bangalore
Steps Hold the right nostril closed with the right thumb Inhale through the left nostril. With the right nostril still closed, exhale through the left nostril This completes 1 round of left nostril breathing
Benefits Decreases heart rate , blood pressure , body temperature Reduces stress and anxiety Good for diabetic patients Practice at bedtime for a good sleep
Do not practice if you have Blocked nose, common cold, sore throat, sneezing
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Anuloma Viloma (BALANCEBALANCEBALANCEBALANCE)
ARTH, Bangalore
Steps Hold the right nostril closed with the right thumb and inhale through the left nostril
Close the left nostril with the ring and the little fingers and exhale through the right nostril
With the left nostril still closed, inhale through the right nostril Close the right nostril with the right thumb and exhale through the left nostril This complete 1 round of AnulomaViloma
Benefits Produces optimum function in both sides of brain Thereby balances creative and logical thinking Calms the mind and Nervous System.
Do not practice if you have Any pain in abdomen due to any reason, disorder of stomach, intestine or lungs. Throat infection, growth in nose or blockage of nasal passage due to cold
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Sheetali pranayama (COLD!COLD!COLD!COLD!)
ARTH, Bangalore
Steps Roll your tongue such that it forms a V Breathe in through the mouth, breath out through the nose
If you cannot roll the tongue Rest the bottom edge of your upper front teeth with the top edge of your lower front teeth with the jaw slightly opened.
The tip of the tongue is gently pressed against the lower teeth. Suck in air gently through the mouth with a sound Close the lips at the end of inhalation and exhale normally through the nostrils
Benefits Energizes, soothes, relaxes & cools body & nerves Relaxes muscles, purifies blood, tones liver, spleen Cures tumors, jaundice, skin diseases, fever, acidity, high BP
Do not practice if you have Low BP, common cold
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MEDITATION
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Meditation
ARTH, Bangalore
The no-thought state
Techniques Visual
Sound
Breath
Some Benefits Lowers oxygen consumption
Slows the heart rate
Increases serotonin, influences moods & behaviour
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Meditation
ARTH, Bangalore
Relax the body Lie in shavasana if possible
Focus on the breathing inhalation & exhalation
Focus on the movement of the chest & stomach
Focus on the flow of air
Do not manipulate your breath, merely watch it
Please refer to http://ashwita.com/zen/peace.php?q=The+Power+of+Meditation for more on meditation
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Contact Us
ARTH, Bangalore
Location: JP Nagar 4th Phase
Website: www.healthmantra.com
www.ashwita.com
Email ID: [email protected]
Phone No: 98455 31133