Yoga therapy techniques 2

YOGA THERAPY TECHNIQUES - 2
Back pain
Headache
Diabetes mellitus
Gastrointestinal disorder
Obesity
Menstrual Disorders
Yoga for Pregnancy

Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science) Y O G A F O R B A C K P A I N

BACK PAIN
RELAX THE MUSCLES
BUILD UP STRENGTH IN MUSCLES
IMPROVE FLEXIBILITY
MANAGEMENT YOGA THERAPY

I A Y T ANANDAMAYAKOSA TOTAL BLISS & FREEDOM VIJNANAMAYAKOSA PERFECT HEALTH & KNOWLEDGE MANOMAYAKOSA STRESS IS SPEED PRANAMAYAKOSA

AVOID
ACUTE BENDING OF THE SPINE
ALL DYNAMIC - JERKS
ALL PAINFUL, DIFFICULT POSTURES
ANNAMAYA KOSA

SAVASANA + LEG BENT MAKARASANA ANNAMAYA KOSA RELAX SPINE MUSCLES

RELAX SPINE MUSCLES
STRETCH SAFELY AND RELAX
PAVANA MUKTA EXERCISE
FOLDED LEG LUMBAR STRETCH
CROSSED LEG LUMBAR STRETCH
ANNAMAYA KOSA

REPEAT MOVEMENTS MANY TIMES FRONT - ABDOMINALS - DORSAL STRETCH STRAIGHT LEG RAISING BACK - SETU BANDHA STRENGTHEN BACK MUSCLES TO MAINTAIN IS BETTER THAN REPEATING

YOGASANAS - 12 SAFE POSTURES INCREASE FLEXIBILITY PRAYATNA AAITHILYA RELAXATION ANANTA SAMAPATTI JOY OF EXPANSION

INTEGRATED YOGA MODULE FOR BACK PAIN
Specific practices
Folded leg lumbar stretch
Crossed leg lumbar stretch
Pavanamuktasana lumbar stretch
Setubandhasana lumbar stretch
Hand stretch breathing
Quick relaxation technique (QRT)
Breathing practice
Tiger breathing
Bhujangasana breathing
Ardha salabhasana breathing
Side leg raising
Relaxation in Makarasana

Yogasanas
Ardhakati cakrasana
Ardha cakrasana
Parivritta Trikonasana
Vakrasana
Deep relaxation technique (DRT) (with folded legs)
Pranayama
Vibhagiya svasana (sectional breathing)
Nadi suddhi
Sitkari/ sitali/ sadanta
Bhramari
Meditation
Nadanusandhana
OM meditation
Note
Jala Neti kriya – once a week in the morning before starting the 8 steps of IYM for backpain
Jyoti Trataka (20 min) – daily evening before dinner sitting in a chair

SPECIFIC PRACTICE
Backache is a very common problem can be caused due to bad sitting posture, tension, stress, uncomfortable shoes, poor nutrition, lack of exercise, or overweight etc.
The pain can be found in both young and old and if not taken care of can turn chronic.
But it has been found that backache is fully and permanently cured by yogic treatment.
Treatment of backaches is possible by following a proper diet, by not sleeping on a soft bed and by practicing some selected asana.

Daily Practice :
Rechaka Pranayam
Puraka Pranayam
Recommended Asanas :
Pavanamuktasana (Relieving the flatus) - Helps release flatus
Bhujangasana (Cobra pose) - brings flexibility to the spine.
Salabhasana (Locust pose)- brings flexibility to the spine, invigorates the eyes, face, lungs, chest, neck, shoulders and whole of upper body.
Uttanpadasana (Raising the legs) - takes away extra weight of the abdominal area, and strengthens spinal cord.
Shavasana (Corpse pose) - relaxes the body.

BACK PAIN IN CHILDHOOD

REHABILITATION
Mainstay
Back education
Primary prevention
Back posture programmes in school

EXERCISES FOR THE SPINE
The primary goals of an exercise program for spine are to make the muscles of the back, stomach, hips and thighs strong and flexible.
Exercises should be incorporated into an overall program of aerobic conditioning such as walking, bike riding, swimming, or jogging.

Initial Exercise Program Ankle Pumps Heel Slides Abdominal Contraction Wall Squats Heel Raises Straight Leg Raises

Intermediate Exercise Program Single Knee to Chest Stretch Hamstring Stretch Lumbar Stabilization Exercises with Swiss Ball Standing with Ball between Low Back and the Wall Lie on the Stomach over Ball

Advanced Exercise Program Hip Flexor Stretch Piriformis Stretch Lumbar Stabilization Exercises with Swiss Ball

SUMMARY
Back pain is common in children
Incidence in adolescence higher with girls > boys
Associations with weight of school bags, availability of lockers and family history
Red flags
MRI most valuable for imaging
Rehabilitation and back education is mainstay of treatment

Tips to Avoid Back Pain
Try not to lift anything heavy. If not squat and pick it up instead of bending.
Exercise regularly but avoid straining back.
Always maintain a good posture. Back pain can cause if slouch and working for long hours at chair, to avoid get one that has good back support.

Avoid standing or bending for too long. This can strain the back a lot.
It is very important to sleep on the right mattress. Get one that is not too firm or too soft. Use a pillow to support the neck.
Maintain a healthy weight. Obesity can cause immense back pain. So work on shedding those extra pounds.

YOGA FOR HEAD ACHE !!! ???

YOGA PRACTICES
YOGA IS BALANCE (SAMATVAM)
I A Y T CORRECTS IMBALANCES
AIMS :
STRESS REDUCTION
RELIEF OF PAIN
MEDICATION REDUCTION

Ánandamaya Kôùa Vijòanánmaya Kôùa PERFECT HEALTH Manômaya Kôùa Annamaya Kosa Pranamaya Kosa ÁDHIJA VYÁDHIS YOGA Panchakosa concept

ANNAMAYA KOSA
Vamana dhouti once a week
Performed at the beginning of headache can abate an attack.
KRIYAS
KAPALABHATI
JALA NETI
TRATAKA
AVOID DURING SEVERE H.A

ASANAS
HEAD ROLLING --
Massages the scalp muscle
Releases pranic blocks

ASANAS BASIC SET OF 12 ASANAS – Deep rest Sthira sukham ásanám Stability and effortlessness in the final position

PRAYATNA SHAITHILYA RELAXATION ANANTA SAMAPATTI JOY OF EXPANSION BASIC SET OF 12 ASANAS - DEEP REST ASANAS

 ATIJERNATVAM PRANIC IMBALANCE TOO MUCH OF PRANA DRAWN TO HEAD PRANA SAMANA APANA PRANAMAYA KOSA

PRANA SAMANA APANA PRANIC IMBALANCE PRANAYAMA SECTIONAL BREATHING - DIVERTS TO SAMANA SAV- RIGHT SIDED HEADACHE CAV- LEFT SIDED HEADACHE N S- BALANCE

= A bad habit of excessive focussing and speed
= A good habit of defocussing
and expansion
Aim of IAYT in tension headache MANOMAYA KOSA TENSION MUS. SPASM Vol. N.S.

CM VERY USEFUL TO SLOW DOWN  MEDITATION MOVE FROM DHARANA TO DHYANA FROM DHYANA TO SAMADHI

PURPOSE OF LIFE NATURE OF HAPPINESS MEANING OF LIFE !!! ??? VIJNANAMAYA KOSA ### ***

ANANDAMAYA KOSA BLISS AND SATISFACTION IS MY TRUE NATURE YOGASTAH KURU KARMANI LIFE OF JOY, HUMOUR, ACCEPTANCE, SURRENDER

INTEGRATED YOGA MODULE FOR HEADACHE AND NECK PAIN
Loosening and breathing exercises
Loosening of fingers
Loosening of wrists
Rotation of shoulder
Neck bending
Neck rotation
Pada sancalana
Hand stretch breathing
Tiger breathing
Sasankasana breathing
Head rolling
Suryanamaskara

Yogasanas
Ardhakaticakrasana
Padahastasana
Trikonasana
Vakrasana/ Ardha-Matsyendrasana
Ustrasana
Bhujangasana
Salabhasana
Matsyasana
Viparitakarini
Deep relaxation technique (DRT)

Pranayama
Kapalabhati
Vibhaga pranayama
Candra Anuloma pranayama
Nadi suddhi
Sitali/ Sitkari/ Sadanta
Bhramari
Meditation (Dhyana Dharana)
Nadanusandhana
OM meditation
Kriyas
Jala Neti
Sutra Neti
Vamana Dhouti

Avoid
Supine postures – Dhanurasana
Severe cases of headach and neck pain should also avoid
Extreme forward bending
Sutra Neti
Vamana Dhouti

Headache is usually but a symptom of disease somewhere in the body.
Disease conditions and irritation anywhere in the system are telegraphed to headquarters in the brain and there manifest in the form of various symptoms, the most frequent of which is headache.
Yoga aims at reducing chronic headaches by calming the mind.
Breathing Exercises and Meditation can also provide relief.
SPECIFIC PRACTICE

For daily practice:
Practice Jal Neti (Nasal cleansing) for immediate relief.
Rechaka - Puraka Pranayama - corrects disorders of digestive system, circulatory and respiratory system.
Shitali Pranayama - has a great soothing, relaxing and cooling effect on the whole body; helps people suffering from high blood pressure, gastric troubles, tension and anxiety.

Recommended Asana :
Suryanaskara (Sun salutation) - invigorates the central nervous system.
Bhujangasana (Cobra pose) - inwardly activates the whole of abdominal area, neck, shoulders, face and head areas.
Shavasana.(Corpse Pose) - removes fatigue and quitens the mind ; must be practised at the end of asansa.

Pachhimottanasana
Halasana
Sarvangasana
Shavasana
Shirshasana
Headache
Suryanamaskara
Shirshasana
Sarvangasana
Uttanapadasana
Padmasana
Pachhimottanasana
Shavasana
Pranayama
Migraine

T H A N K Y O U

Y O G A F O R D I A B E T E S M E L L I T U S Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science)

EXERCISE BURNS CALORIES
REDUCES WEIGHT
INCREASES INSULIN SENSITIVITY
EXERCISES

YOGA IN DIABETES - HOW? MASTERY OVER MIND BETTER ADHERENCE TO DIET BETTER MASTERY OVER APPETITE & SATISFACTION MASTERY OVER CRAVINGS FOR JUNK FOOD & SWEET APPETITE SATIETY

= MASTERY OVER MIND YOGA HELPS TO MAINTAIN REGULARITY OF EXERCISE BY BREAKING THE LIMITATION OF LAZINESS YOGA IN DIABETES - HOW?

IMPROVES BLOOD FLOW TO PANCREAS BY INCREASING NEGATIVE SUCTION PRESSURE IN ABDOMINAL CAVITY
YOGA IN DIABETES - HOW? NAULI AGNISÁRA

DEEP REST IMPROVES BETA CELL EFFICIENCY ARDHA MATSYÄNDRA MAYÜRÁSANA STIMULATION & DEEP REST DHANURÁSANA YOGA IN DIABETES - HOW?

THYMUS B T YOGA IN DIABETES - HOW? REDUCE AUTO IMMUNITY INSULIN ANTIBODY

YOGA IN DIABETES - HOW? INCREASES SENSITIVITY OF CELL WALL INSULIN RECEPTORS GLUCOSE INSULIN ALL CELLS CLEANSING PRÁNÁYÁMA

INTEGRATED YOGA MODULE FOR DIABETES MELLITUS
Breathing practices
Hands in and out breathing
Ankle stretch breathing
Tiger breathing
Straight leg raise breathing
Instant relaxation technique (IRT)
Loosening Exercises
Jogging
Forward and backward bending
Side bending
Twisting
Pavanamuktasana kriya
Dhanurasana swing

Yogasanas
Standing
Ardhakati cakrasana
Padahastasana
Parivrutta Trikonasana
Sitting
Vakrasana/ Ardha Matsyendrasana
Prone
Bhujangasana
Dhanurasana
Supine
Sarvangasana
Matsyasana

Pranayama
Kapalabhati
Vibhagiya pranayama (sectional breathing)
Nadisuddi pranayama
Sitkari pranayama
Bhramari pranayama
Meditation
Nadanusandhana
OM Meditation

Vamanadhouti + DRT – Once a week
Sankhapraksalana + DRT – Once a month
Laghu Sankapraksalana + DRT – Daily

SPECIFIC PRACTICES
Yoga can be an effective supplement to diabetes treatment.
It helps in controlling the blood sugar level by helping the pancreas to produce more insulin.
If diabetes is caused by lack of exercise or stress, yoga eliminates the dependence on insulin treatment.
For daily practice:
Bhastrika Pranayama
Nadi Shodak Pranayama
Ujjayi Pranayama

General considerations : People with diabetes should be treated and regularly checked by a medical doctor. The severity of diabetes may vary from mild forms requiring nothing more than diet to severe insulin dependent forms requiring systematic and long term medical treatment.
Contraindications : Patients with well treated diabetes without complications tolerate most yoga practices and benefit from them.

Recommendations : People with diabetes often benefit from asanas and relaxation. The blood sugar levels should be followed up to adjust the doses of insulin or other medicines to healthier yogic life style.

Suryanamaskara (Sun salutation) - activates almost all glands; due to reverse circulation of blood during this asan invigorates the facial tissues , the nervous system etc.
Bhujangasana (Cobra Pose) - activates whole of abdominal area.
Paschimotanasana (Head-knee forward Bend)- activates pancreas, thus regularising its functioning to secrete insulin in a normal way.

Vakrasana (Obtuse Pose)- affects the waist and abdominal area.
Matsyendrasana - has great effect on pancreas , adrenal, thyroid and sex glands.
Suptavajrasana - corrects disorders of stomach, intestine, liver, kidneys, spleen etc. ; enhances sexual potentiality.
Dhanurasana - affects pancreas, adrenal, thyroid, parathyroids, pituitary and sex glands; develops digestive power ; corrects menstrual problems in women.

Thank You Thank You

DIABETES MELLITUS (DM) IN PREGNANT WOMEN How yoga helps?

Group practice Ankle Stretch Hands In & Out

Tiger Stretch Side Stretch

Loosening Exercises Backward Bending Forward Bending

Sitting Postures Vajrasana Ardha Matsyendrasana

Badha Konasana Squatting

Uphavista Konasana

Sasankasana

Supine Postures Viparita Karani Viparita Karani with Wall Support

Mastery over Prana
– Slowing of breath
– Awareness of breathing
– Balance between the two nostrils.
2. There is intimate connection between mind and Prana.
Pranayama

Cooling Pranayamas
Sitkari (Folded – up – Tongue Pranayama)
Sitali (Beak – Tongue Pranayama)
Sadanta (Suck – through – Teeth Pranayama

Relaxation Techniques
Instant Relaxation Technique (IRT)
Quick Relaxation Technique (QRT)
Deep Relaxation Technique (DRT)

Meditation Omkar Meditation

Mudra Aswini Mudra

DIABETES MELLITUS (DM) IN CHILDREN How yoga helps?

Regular exercise is good for diabetes.
Exercise improves sugar and weight control, and increases a sense of well being
Diabetic Exercise Tips
Do’s
Can participate in active sports
Keep sugar or other carbohydrate source handy.
Don’ts
Avoid exercise soon after injecting insulin
Do not exercise on an empty stomach

Change daily into clean, soft socks or stockings which must neither be too big nor too small.
Keep the feet warm and dry. Preferably wear socks or stockings of cotton and leather shoes.
Never walk barefoot neither indoors nor outdoors.
Always wear shoes that fit. This applies also to sandals
Examine shoe everyday for cracks, pebbles, nails, and other irregularities which may irritate the skin.
Special Attention for Foot

Wash feet daily with lukewarm water and soap, just as wash hands.
Dry feet well, also between the toes.
Cut nails straight across. Ingrown nails and calluses should receive expert attention.
Keep the skin supple with moisturizing lotion, but do not apply it between the toes.

If not diabetic, but at high risk, require to take care of health.
Should watch weight in particular waist line.
Exercise regularly.
Eat healthy – cut out fat, reduce refined rich fried food, avoid calorie dense sweets and red meat.
Eat cereals and pulses, vegetables and fruits, avoid or reduce alcohol intake and go for medical checkup regularly.
Avoid excessive psychological and physical stress.
Can Diabetes be prevented ?

All types of diabetes are serious and require full attention.
Insulin is given from outside when insulin producing cells do not produce enough insulin
High blood sugar is toxic to the insulin producing cells.
Improperly controlled diabetes worsens the condition and further damages the already stressed insulin producing cells.
Controlling diabetes is important irrespective of whether one is treated with/without insulin
Is Insulin requiring DM more serious ?

YOGA PRACTICES

Ride your Bumpy Camel COBRA POSE

ELEPHANT POSE FISH POSE

Running Train Air Walk Sliding Board

Birthday Candles Candle Pose

Deep Relaxation Jogging Through the Jungle

MEDITATION

PASSIVE YOGIC EXERCISES
Infants below 3 to 4 years.
Children with neurological or muscular disabilities who are unable to do active asanas
There are two ways to live your life. One is as through nothing is a miracle. The other is as though everything is a miracle. Albert Einstein (1879 - 1955)

PASSIVE YOGIC PRACTICES

1 to 4 Months GRIP CHEST CROSS

3 to 4 Months BICYCLE

5 to 6 Months PULL-UP ELBOW STAND

7 to 8 Months TOE TO EAR WHEELBARROW

9 to 11 Months MOUNTAIN CLIMBING

12 to 22 Months LAY-BACK

TOUCH AND HUG

SQUATTING

HIP LIFT

12 to 22 Months HEAD-TO-TOES

TRAIN TRACKS

BALANCE BEAM WALK

BASIC PUSH-UP

ANGRY CAT

ROWING

Thank You

YOGA FOR LIVER DISEASES

YOGA PRACTICES
YOGA IS BALANCE (SAMATVAM)
I A Y T CORRECTS IMBALANCES
AIMS :
STRESS REDUCTION
RELIEF OF PAIN
MEDICATION REDUCTION

General considerations : It again depends on the degree and kind of problem. Mild liver diseases do not limit the choice of practices, whereas severe and/or acute problems do.
Contraindications : Excessive physical strain and the practices which shake or move the liver area violently.
Recommendations : The liver can be compared to the chemical factory of the body, that is why harmful substances, such as alcohol, should be strictly avoided.
SPECIFIC PRACTICE

Suryanamaskara
Sarvangasana
Shirshasana
Matsyasana
Dhanurasana
Shavasana
Pranayama
Jaundice
Sarvangasana
Halasana
Mayurasana
Baddhapadmasana
Liver enlargement
Jalaneti
Sarvangasana
Matsyasana
Vajrasana
Supta Vajrasana
Spleen enlargement

T H A N K Y O U

DIGESTIVE DISORDERS YOGA FOR ACID PEPTIC DISEASE IRRITABLE BOWEL SYNDROME

Ánandamaya Kôùa Vijòanánmaya Kôùa PERFECT HEALTH Manômaya Kôùa Annamaya Kôùa Pránamaya Kôùa ÁDHIJA VYÁDHIS Panchakosa concept

ANANDAMAYA KOSA ACTION IN RELAXATION
ALL PRACTICES SHOULD TOUCH THIS KOSA
DIFFUSE FROM NAVAL REGION
DIFFUSE REGION OF PAIN
BLISS IS MOKSA
FREEDOM IS ANANDA

VIGNANAMAYA KOSA
BASIC CONCEPT OF LIFE
PURPOSE OF LIFE
GOALS IN LIFE
SEARCH FOR TRUTH
SILENCE IS HAPPINESS

MANOMAYA KOSA STAGE – I OF APD & IBS AS ADHIJA VYADHI DHARANA to DHYANA FOCUS to DEFOCUS NAVAL to EXPANSION EMOTIONS - JEALOUSY to ACCEPTANCE & APPRECIATION

MANOMAYA KOSA cont.
CM - DEEP CALMNESS
STRESS IS SPEED  - MEDITATION DIVINE MOOD - CALM - REST

REDUCES STRESS DEVOTION - BHAKTI - SURRENDER MANOMAYA KOSA cont. JOY OF BEING IN THE PRESENCE OF THE BELOVED

EMOTIONS NONCOMPLAINING TOLERANCE ACCEPTANCE SURRENDER

STRESS - ACUTE
CHRONIC
SUPPRESSED
HABITS, CRAVINGS, ALCOHOL, SMOKING
MASTERY OVER MIND TO
STRENGTHEN WILL POWER & CONFIDENCE

YOGA IS CAPACITY TO DO, NOT TO DO, OR DO IT OTHERWISE
TO SMOKE, NOT TO SMOKE, REPLACE BY SIMPLER JOY
SHIFT TO THE INNER COMPARTMENT (ANTHARRANGA) WHEN DISTRESSED.
REPLACEMENT - SEETALI / SEETKARI, KAPALABHATI
HOW TO STOP SMOKING ?

Cigarette smoking contributes to a remarkable number of diseases, including coronary heart disease, stroke, chronic obstructive pulmonary disease, peripheral vascular disease, peptic ulcer disease, and many types of cancer.

General discomfort aches and pains STAGE - II OF APD / IBS AS ADHIJA VYADHI  PRANA SAMANA APANA PRANIC IMBALANCE APD - ATIJERNATVAM TOO MUCH OF PRANA FOCUSSED IN SAMANA IBS - KUJÈRNATVAM TOO MUCH OF PRANA FOCUSSED IN APANA

PRANA SAMANA APANA PRANAMAYA KOSA PRANIC IMBALANCE PRANAYAMA SECTIONAL BREATHING STABILIZES SAMANA NS- 12 ROUNDS 4 TIMES A DAY

IAYT ANNAMAYA KOSA
DO ANY POSTURES AGGRAVATE PAIN IN APD ?
FORWARD BEND IN SITTING – BLOCKS PRANA IN STOMACH
EMPHASISE : STANDING POSTURES BACK BENDING & DRT

VAMANA DHOUTI UDDIYANA BANDHA NAULI KRIYA AGNISARA KRIYA ANNAMAYA KOSA cont. KRIYAS IN APD

TO BRING HARMONY & BALANCE
Avoid during episodes of diarrhea
Dynamic practices in standing position
ASANAS FOR IBS

EMPHASIZE - INVERTED POSTURES
VIPARETA KARANI WITH SUPPORT
- DEEP ABDOMINAL BREATHING
- AAA CHANTING
- ASVINI MUDRA
PRABHEDAS OF SARVANGASANA
HALASANA, MATSYASANA
SIRSASANA
DURING ACUTE ATTACKS

OVERALL YOGIC MANAGEMENT
Satvik food
Moderation in eating
Special technique for GID
Come out of strong likes and dislikes
Come out of excessive desires
Happiness analysis eg. Gulab jamoon
Prayers
Good postures
Good yogic activities
Food cooked and served in good atmosphere

INTEGRATED YOGA MODULE FOR GASTROINTESTINAL DISORDER
Breathing exercises
Tiger breathing
Navasana breathing
Instant relaxation technique (IRT)
Sithilikarana Vyayama (loosening exercises)
Jogging
Forward and Backward bending
Side bending
Twisting

Yogasanas
Ardhakaticakrasana
Padahastasana
Parivritta Trikonasana
Bhujangasana
Salabhasana
Uddiyana Bandha / Agnisara
Nauli kriya
Viparitakarani kriya

Pranayama
Kapalabhati
Vibhaga pranayama (sectional breathing)
Nadisuddhi pranayama
Sitali/ Sitkari/ Sadanta pranayama
Bhramari pranayama
Nadanusandhana
OM meditation
Kriyas
Jala Neti
Sutra Neti
Vamana Dhouti
Laghu Sankhapraksalana

SPECIFIC PRACTICE
Yoga aims at curing this problem by altering one's state of mind and helping the person to calm down physically and mentally.
When stress does not stimulate excess secretion of gastric juices, the ulcers heal naturally.
One also has to eat correctly so that wrong foods do not upset the digestive system.
It recommends chewing the food slowly and concentrating on eating.
Yoga recommends a high-fiber diet, regular exercise and avoid rushing in the morning.

Ulcers (peptic or duodenal)
General considerations : These problems are often related to stress and life-style.
Contraindications : In acute problems we usually avoid the practices which may increase the pain such as Agnisara Dhauti, Kapalabhati, Mayurasana, Shalabhasana or Bhunjangasana. Dhauti (Kunjal) should be avoided because it removes the protective mucus membrane and may irritate the stomach during vomiting.
Recommendations : General relaxation and relaxation of the abdominal area. Meditation and calming pranayama in Vajrasana.

Pancreas (inflammation)
General considerations : Acute inflammation of the pancreas (pancreatitis) is extremely painful and medical aid should be called immediately.
Contraindications : A careful approach, especially with the practices increasing the pressure in the abdominal cavity, is advisable even in people with chronic pancreatitis.
Recommendations : Relaxation and meditation practices.

Colitis
General considerations : It is the inflammation of the large intestine.
Contraindications : Physically demanding practices strongly pressing or moving the intestines.
Recommendations : Meditation and relaxation.

Kidney and urinary tracts diseases
General considerations : Medical advice about the ability to tolerate any exercise is advisable.
Contraindications : People with serious kidney diseases and dropsy should avoid excessive intake of water (e.g. during Shankha Prakshalana). People with acute inflammatory diseases of the urinary tract should avoid strenuous physical exercises and inverted asanas. To stop the flow of urine repeatedly during urination may strengthen the sphincters, but it may somewhat increase the risk of an inflammation. To insert a catheter (even a sterile one) in the urethra increases the risk of inflammation more.

Recommendations : Relaxation and Ujjayi in Shavasana for acute inflammations. Yoga tradition recommends Uddiyana, Agnisara Dhauti, Garudasana, etc. in non-acute problems.

Gallbladder stones
General considerations : Acute problems, especially if associated with inflammation, require medical aid.
Contraindications : No practices pressing or moving this area (such as Nauli) are advisable.
Recommendations : Proper medical care can be supplemented by relaxation which decreases most types of pain. Laghoo Shankhaprakshalana can be according to Yoga tradition used in non-acute problems.

Rechaka - Puraka Pranayama
Uttanapadasan (Raising the legs) - exercises all abdominal muscles, corrects disorders of pancreas, cures constipation, wind troubles; takes away extra weight of abdominal area.
Pawanmuktasan (Relieving the flatus) - activates pancreas; acts as wind reliever, loosens hip joints, and cures constipation.
Bhujangasan (Cobra pose) - cures indigestion, constipation, stomachache, brings flexibility to spine.

Salabhasan (Locust pose) - activates kidneys, liver, pancreas, helps in diarrhea, acidity and gastro-intestinal disorders.
Paschim Uttaanasan (Head knee forward bend) - relieves stomach troubles, normalizes functioning of the nervous system.
Vajrasan - helps in digestion; relieves pain of calves and knees. Can be done immediately after meals.
Shavasan (Corpse pose) - relaxes all muscles, nerves and organs.

THANK YOU

Y O G A F O R O B E S I T Y Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science)

OBESITY
A DISEASE OF MODERN LIFE
STYLE-
SEDENTARY LIFE OVER EATING MANY DANGERS 1. HEART 2. JOINTS 3. DIABETES

WAIST/HIP RATIO > 1 IN MEN
> 0.8 IN WOMEN
HEART OVERWORKED
EARLY AGING - ATHERO SCLEROSIS
BAD CONTROL OF DIABETES
ABDOMINAL OBESITY IS DANGEROUS

JOINTS OSTEO ARTHROSIS WEARING OUT OF CARTILAGE PAIN SWELLING DEFORMITIES WEIGHT BEARING HIPS & KNEES

EATING HIGH CALORIE FOOD SPENT THROUGH EXERCISE ELASTIC BAG INTAKE OUTPUT NORMALWEIGHT

INTAKE OUTPUT WEIGHT
INTAKE OUTPUT IMBALANCE DUE TO
PERSONALITY – over anxious
FAMILY TENDENCY
PSYCHOLOGICAL FACTORS

PSYCHE CONTROLS THIS BALANCE APPETITE SATIETY

AHÁRA NIDRÁ BHAYA MAITHUNAM CA..... BASIC INSTINCTS LIKE HUNGER SLEEP SURVIVAL INSTINCT PROCREATION PSYCHE

EATING DISORDERS DEPRESSION BULEMIA ANXIETY ANOREXIA NERVOSA REMOVES CAUSE = MASTERY OVER MIND YOGA

MASTERY OVER MIND BETTER MASTERY OVER APPETITE & SATIETY MASTERY OVER CRAVINGS FOR JUNK FOOD Y O G A -

= MASTERY OVER MIND YOGA HELPS TO MAINTAIN REGULARITY OF EXERCISE BY BREAKING THE LIMITATION OF LAZINESS

PANCA KOSA ANNAMAYA VIJNANAMAYA MANOMAYA PRANAMAYA ANANDAMAYA FIVE FACETS OF PERSONALITY

YOGA DIET - CALORIE CONCEPT REDUCE & AVOID HIGH CALORIE FOODS - OILS, SWEETS INCREASE FIBRE & WATER CONTENTS ANNAMAYA KOSA

YOGIC DIET - SATVIK
VEGETARIAN, SIMPLE,
FRUITS, SPROUTS,
VEGETABLES
WATER
COOKED RAW S E R V E D F R E S H O R G A N I C ANNAMAYA KOSA

LIMITED QUANTITY, FREQUENCY, VARIETY CONSUMED IN GOOD COMPANY, ENOUGH TIME CHARACTERISTICS OF A SATVIC DIET EAT LIQUIDS DRINK SOLIDS ANNAMAYA KOSA

BURNS OUT MORE ENERGY
REMOVES ENERGY STORED IN FAT CELLS
GLUCOSE CO2+ENERGY USED FOR MUSCLES TO WORK
YOGA AS EXERCISE ANNAMAYA KOSA

I STAGE - EASILY TIRED
REPEAT WITHIN YOUR CAPACITY
REST IN BETWEEN
QRT SEVERAL TIMES
COMBINE WITH BREATHING & CHANTING
DYNAMIC YOGA - BURNS CALORIES - EXERCISE EFFECT ANNAMAYA KOSA

BACK GROUND OF RELAXATION
THROUGH BREATHING & SLOWNESS
DYNAMIC YOGA - STAGE II - MAINTAIN IN FINAL POSTURE ISOMETRIC EFFECT - BURNS CALORIES CAN PERFORM WITHOUT GETTING TIRED ANNAMAYA KOSA

POSTURES FOR DIFFERENT PARTS
ABDOMINAL OBESITY - ST LEG RAISING
NAVÁSANA
SIT UPS
HALÁSANA - PAÙCIMÁTANÁSANA
ANNAMAYA KOSA

ASANAS
STANDING POSTURES
THIGHS - JOGGING, JUMPING
BUTTOCKS -ÙALABHA
DHANUR
ARMS - VAKRASANA, ARDHA MATSYNDRA
TWISTING

SURYANULOMA VILOMA
INCREASES O 2 CONSUMPTION
=EXERCISE EFFECT
RIGHT LEFT PRANAMAYA KOSA BALANCE OF PRANA SAV 35% NS17%

SAV ACTIVATES SYMPATHETIC N.S
BURNS ENERGY RAPIDLY
SAV 27 ROUNDS 4 TIMES A DAY IF HYPERTENSIVE AVOID SAV DO NS SAV 35% NS 17% PRANAMAYA KOSA

= SPEED OF MIND = NO SATIETY
MANOMAYA KOSA MIND & OBESITY CRAVING CYCLIC MEDITATION STIMULUS RELAX

FEEL LIKE STUFFING IN WHEN DEPRESSED
EMOTIONAL STABLILITY YOGIC COUNSELLING BY OUR YOGA EXPERT NVR AT THE EATING DISORDERS CLINIC OF CALIFORNIA MANOMAYA KOSA

VIJNANAMAYA KOSA HAPPINESS ANALYSIS - SWEET MEDITATION CRAVING FOR SWEETS AND CRUNCHY FRIES TASTE BUDS SWEETS ‘ AWE’ EXPERIENCE HOW ?? + =

MIND HAS BECOME SILENT DURING THE PHASE OF CONTENTMENT HAPPINESS IS SILENCE INPUT FROM TASTE BUDS SWEET MEDITATION

EXPERIENCES
Yoga helped me to maintain & enjoy my diet & exercise
It helped me to reduce my craving for food
Exercise is no burden any longer
I do not feel tired
My joint pains have vanished

Sithilikarana Vyayama (loosening exercises)
Jogging with jump
Spinal twist
Spinal swing
Hip twist
Hip rotation
Hip stretch
Knee stretch
Forward bending
Backward bending
Alternate toe touching
Suryanamaskar
Relax by walking
INTEGRATED YOGA MODULE FOR DYNAMICS / OBESITY

Tiger stretch
Spinal stretch
Back stretch
Dhanurasana swing
Alternate Bhujangasana and Parvathasana
Navasana
Cycling
Pascimottanasana stretch
Combination Pascimottanasana / Halasana stretch
Side leg raising
Alternate leg raising

Yogasanas
Ardhakati cakrasana
Ardha cakrasana
Padahastasana
Ustrasana
Bhujangasana
Salabhasana
Dhanurasana
Sarvangasana
Matsyasana
Halasana

Pranayama
Kapalabhati
Vibhaga pranayama (Sectional breathing)
Surya Anuloma pranayama
Nadi suddhi
Nadanusandhana
OM meditation
Kriyas
Jala Neti
Sutra Neti
Vaman Dhouti

SPECIFIC PRACTICE
The natural way to lose weight involves body purification (nature cure), yogasanas, and mental and spiritual management.
The biggest advantage of this system of cure is that the individual does not have to undergo fasting and feel any weakness.
Also the reduction of weight is gradual so that the person does not feel any loss of strength.

Due to gradual reduction there is no sagging of facial skin and conditioning of the body takes place simultaneously.
The yogic method may take longer in correcting excessive weight as compared to gimmicks claiming to reduce weight in matter of days and weeks through usage of various pills, gadgets etc. , which cause various disorders and do serious physical- mental harm to the users.
The yogic method reduces weight in a lasting and a permanent way.
It does not cost a penny.
There is no disturbance in normal way of life.

Surya Namskara (Sun salutation) - exercises every part of the body. 6-8 sets daily help a lot.
Uttanpadasana (Raising the legs) - reduces obesity of thighs, hips and other parts of the body.
Urdhavhast- Uttanasana (Raising half arms) - reduces fat from lower part of body.
Katichakrasana (Hip twist) - develops sleek waist.

Hastuttanpadasana (Hands touching raised legs) - reduces fat of abdomen , hips , thighs and arms.
Sarvangasana (Shoulder stand) - strengthens lungs and heart.
Halasana (Plough pose) - makes legs flexible.
Naukasana (Boat pose) - strengthens shoulders, neck, back and legs.
Dhanurasana (Bow pose) - benefits abdomen.

Shavasana (Corpse pose) - relaxes the body.
Each asana should be practiced 5 times with retaining each position from 10 -15 seconds. & should relax between 2 asana. All or some of the asanas which feels comfortable can be done.
Mental and Spiritual management -
Deep breathing should be done as it helps to quiet down body and mind.
Meditation for short period also benefits.

WOMEN'S DISORDERS

Three cardinal principles of yoga
Relax the body
Slow down the breath
Calm the mind
YOGA THERAPY

CYCLIC MEDITATION
Stimulation – Relaxation combination.
A holistic life style for effective stress management.

MANDUKYA UPANISHAD
LAYE SAMBODHAYET CITTAM
VIKSIPTAM SAMAYET PUNAH
SAKASAYAM VIJANEEYAT
SAMAPRAPTAM NA CALAYET

STABILISE RELAX STIMULATE RECOGNISE
Series of successive stimulations and relaxations that can solve the complex problem of the mind.
Help to release stresses at deeper and deeper levels.

THE SEQUENCE OF PRACTICE
Instant Relaxation Technique [IRT]
Standing up for Tadasana from left side.
Relaxation and centring in Tadasana.
Ardhakati Cakrasana.
Pada Hastasana.
Ardha Cakrasana.
Coming down to Savasana from right side.

Quick Relaxation Technique [QRT]
Raising up straight (with the support of elbow and palms)
Relaxing in leg stretch sitting pose.
Vajrasana.
Sasankasana and return to Vajrasana.
Ustrasana or Ardha Ustrasana.
Relaxing in leg stretch sitting pose.
Going straight back (with support of elbows and palms.

Deep Relaxation Technique [DRT]
Coming up straight (without support)
Any comfortable sitting position (Vajrasana preferred).

INTEGRATED YOGA MODULE FOR MENSTRUAL DISORDER – I
Breathing practices
Hands stretch breathing
Tiger breathing
Cycling
(Heavy Periods and Frequent Periods)

Yogasanas
Standing
Ardhakati cakrasana
Ardha cakrasana
Padahastasana
Viparita karani with wall support
Setubandhasana
Halasana
Matsyasana
Ardha Sirsasana/Sirsasana
Bhujangasana
Ustrasana

Pranayama
Kapalabhati
Nadi suddhi
Nadanusandhana
OM meditation
Kriyas
Jala Neti
Vaman Dhouti

INTEGRATED YOGA MODULE FOR MENSTRUAL DISORDER – II
Sithilikarna Vyama (Loosening Exercises)
Jogging
Forward & Backward bending
Side bending
Twisting
Butterfly loosening
Baddhakonasana exercise
Tiger stretch
Situps from standing position
Halasana Pascimottanasana exercise
Suryanamaskar
(Decreased flow, pain during menses, less frequency periods)

Yogasanas
Bhujangasana
Salabhasana
Dhanurasana
Malasana
Supta Vajrasana
Janusirsasana
Ardha Sirsasana/Sirsasana
Viparitakarani Kriya and Banda
Sarvangasana
Matsyasana
Halasana
Sasankasana
Marichyasana

Pranayama
Kapalabhati
Surya Anuloma
Chandra Anuloma
Nadi suddhi
Sitali/Sitkari/Sadanta pranayama
Nadanusandhana
OM meditation
Kriyas
Jala Neti
Sutra Neti
Vaman Dhouti
Laghu – Sankha praksalana

PROMOTION OF POSITIVE HEALTH
Breathing practices
Tiger breathing
Rabbit breathing
Sithilikarana vyayama (loosening exercise)
Jogging
Forward and Backward bending
Side bending
Twisting
Suryanamaskar

Yogasanas
Standing
Ardhakati cakrasana
Ardha cakrasana
Padahastasana
Prone
Bhujangasana
Salabhasana
Dhanurasana
Supine
Sarvangasana
Matsyasana
Cakrasana
Sitting
Pascimottanasana
Vakrasana/Ardha Matsyendrasana
Sasankasana/ Yogamudra
Ustrasana

Pranayama
Kapalabhati
Nadi suddhi
Nadanusandhana
OM meditation
Kriyas
Jala Neti
Sutra Neti
Vaman Dhouti

SPECIFIC PRACTICES
Menopause
General considerations : The possible problems during menopause vary considerably. Proper medical care, balanced diet containing calcium and vitamin D to prevent osteoporosis and positive approach to life are important.
Contraindications : The risk of falling should be minimized to prevent the bone injuries in trainees with osteoporosis.
Recommendations : Some inverted asanas, pranayama, bandhas, meditation, Karma Yoga.

Menstrual problems
General considerations : Healthy life style including suitable exercises may often prevent severe menstrual problems.
Contraindications : Inverted asanas, Uddiyana and Nauli are contraindicated during menstruation. Physically demanding practices may not be tolerated well during this period.
Recommendations : There are research data about the positive effects of relaxation in menstrual problems. Yoga may be useful; see Bihar School of Yoga publications.

Menstrual problems
Jalaneti
Sankhaprakshalana Kriya
Pachhimottanasana
Bhujangasana
Salabhasana
Dhanurasana
Chakrasana
Menorrhagia
Halasana
Matsyasana
Sarvangasana
Natarajasana
Trikonasana
Pachhimottanasana

Impotency
Padmasana
Simhasana
Mandukasana
Vajrasana
Supta-vajrasana
Gomukhasana
Dhanurasana
Sterility
Suryanamaskara
Ardhamatsyendrasana
Sarvangasana
Bhujangasana
Dhanurasana
Shavasana
Pranayama

Sexual vigour
Suryanamaskara
Sarvangasana
Bhujangasana
Salabhasana
Pachhimottanasana
Shirshasana
Dhanurasana
Shavasana
Pranayama
Uterus Diseases
Jalaneti
Bhujangasana
Salabhasana
Dhanurasana
Chakrasana
Sarvangasana

Uteroovarian Diseases
Jalaneti
Sankhaprakshalana kriya
Pachhimottanasana
Bhujangasana
Salabhasana
Dhanurasana
Chakrasana
Sirshasana
Sarvangasana
Halasana
Matsyasanam

YOGA FOR PREGNANCY

IAYT Avoid all dynamics – Risks of abortion Avoid Prone – Shalabha & Dhanur All difficult postures Emphasize Vamanadhouti in the morning –for morning sickness, for excessive vomiting. 1-3 Months

To avoid abortions
In Viparitkarani with chair/wall support.
Deep abdominal breathing
AAA chanting
Repeat 3 times

YOGASANAS IAYT Basic set Avoid – Dynamics - Go on decreasing the difficult asanas - Increase breathing. 4-6 Months – Aim – Maintain steady growth

YOGASANAS
Most asanas
Avoid
Dynamics - Prone postures
Forward bends - Acute back bends
Because of increasing size of abdomen
ADD: Butterfly exercise (Badha konasana) to open neck of womb in 8 th & 9 th months for easy delivery.
7-9 Months – Aim – Prepare for easy natural delivery

Practices for koshas Manomaya/Vignanamaya Life of Contentment Joy Reduce workload Fast lifestyle Divine Meditation – OM, CM, TM Read good books

Mind of mother on baby Stress – Reduced blood flow baby is distressed. Growth decrease Fetal fatigue at labour. Good music Loud chanting Poornamadah Mrityunjaya Mantra Japa Rosery

I Trimester Practice Chart BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 1 LOOSENING EXERCISES Forward bending 1 Backward bending 1 Side Bending ½ Shoulder Rotation ½ Twisting 1 Instant Relaxation Technique 2 ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Padahastasana 1 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana 1 Badha Konasana 1 Uphavista Konasana ½ Sitting Relaxation Posture 1 Squatting 1 Sasankasana 1 Siddhasana 1 Deep Relaxation Technique 5 SUPINE POSTURES Viparita Karani 1 Savasana 2 Practices Duration in Min Practices Duration in Min

I Trimester Practice Chart PRANAYAMA Nadi Suddhi 3 Sitali 2 Sadanta 2 Bhramari 1 SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 1½ MEDITATION Nadanusandhana 4 Omkar Meditation 5 Silence 1 KRIYAS Trataka 1 Vamana Dhouti Practices Duration in Min Opening Prayer Om Sahanavavatu, Sahanou vhunaktu, Saha viryam karavavahai, Tejasvinavadhitamastu, ma vidvisavahai Om Santih, Santih, Santih. Closing Prayer Sarve bhavantu sukhinah, Sarve santu niramayah; Sarve bhadrani pasyantu, Ma kascit duhkha bhagbhavet. Om Santih, Santih, Santih. End of 1st Trimester Practice

II Trimester Practice Chart BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers ½ Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 3 LOOSENING EXERCISES Forward bending ½ Backward bending ½ Side Bending 1 Shoulder Rotation 1 Twisting ½ Instant Relaxation Technique 1½ ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana Badha Konasana 1 Uphavista Konasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 4 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 2 Practices Duration in Min Practices Duration in Min

II Trimester Practice Chart PRANAYAMA Nadi Suddhi 2 Sitkari 1½ Sitali 1½ Sadanta 1½ Bhramari 1½ SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 2 MEDITATION Nadanusandhana 4½ Omkar Meditation 6 Silence 1 KRIYAS Trataka 2 Practices Duration in Min End of 2nd Trimester Practice

III Trimester Practice Chart BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Standing Relaxation Posture 1 Ankle Stretch ½ Neck Exercise 1 Quick Relaxation Technique 1 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 3 Practices Duration in Min Practices Duration in Min ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Instant Relaxation Technique 2 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 5 PRANAYAMA Nadi Suddhi 3 Sitkari 2 Sitali 2 Sadanta 2 Bhramari 1 SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ MEDITATION Nadanusandhana 9 Omkar Meditation 9 Silence 1 KRIYAS Trataka 1

During delivery Prepare – Look forward to enjoy birth of beloved DRT – To relax in between Kumbhaka – To bear down QRT, IRT – To calm down. Enjoy pain by defocusing practice.

Post delivery AIM – Weight Abdominal Diet – High fibre High fluid intake Yoga – Go on adding all practices after bleeding stops

Group Practice

Breathing Exercises Ankle Stretch Hands In & Out

Breathing Exercises Tiger Stretch Side Stretch

Loosening Exercises Backward Bending Forward Bending

Sitting Postures Vajrasana Ardha Matsyendrasana ASANAS

Sitting Postures Badha Konasana Squatting ASANAS

Sitting Postures Uphavista Konasana ASANAS

Sasankasana ASANAS

Supine Postures Viparita Karani ASANAS Viparita Karani with Wall Support

Mastery over Prana
– Slowing of breath
– Awareness of breathing
– Balance between the two nostrils.
2. There is intimate connection between mind and Prana.
Pranayama

Cooling Pranayamas
Sitkari (Folded – up – Tongue Pranayama)
Sitali (Beak – Tongue Pranayama)
Sadanta (Suck – through – Teeth Pranayama

Relaxation Techniques
Instant Relaxation Technique (IRT)
Quick Relaxation Technique (QRT)
Deep Relaxation Technique (DRT)

Instant Relaxation Technique

Quick Relaxation Technique

Deep Relaxation Technique

Meditation Omkar Meditation

Mudra Aswini Mudra

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