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Yoga for Health

A Practical approach on Yoga

Presented by

Viswa Manavata Samstha

www.manavata.orgService to Man is Service to God

Email: info@manavata.org

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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

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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

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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

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Yoga for HealthAgenda

Introduction Benefits

Astanga Yoga

Challenges

Asanas Practice

Surya Namaskaras

Pranayama & Dhyana Practice

Cleaning Techniques

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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

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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.

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Astanga Yoga

(eight fold Yoga)

Yama Niyama

Asana Pranayama Pratyahara

Dharana Dhyana Samadhi

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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.

Astanga Yoga

(eight fold Yoga)

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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)

Astanga Yoga

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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.

Astanga Yoga

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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..

Astanga Yoga

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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.

Astanga Yoga

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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.

Astanga Yoga

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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.

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Cleaning Techniques

Jalanethi

Sutranethi

Jaladhouthi

Sankha prakshalana

Right way of drinking water

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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

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Surya Namaskaras

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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.

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Asanas (Postures)

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Pranayama / DhyanaPractice………..