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Yoga therapy techniques 2 Yoga therapy techniques 2 Presentation Transcript

  • 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
    • Quick relaxation technique (QRT)
    • 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
    • Quick relaxation technique (QRT)
    • Yogasanas
    • Standing
    • Ardhakati cakrasana
    • Padahastasana
    • Parivrutta Trikonasana
    • Sitting
    • Vakrasana/ Ardha Matsyendrasana
    • Prone
    • Bhujangasana
    • Dhanurasana
    • Supine
    • Sarvangasana
    • Matsyasana
    • Deep relaxation technique (DRT)
    • 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.
    • Recommended Asanas :
    • 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
    • Ankle stretch breathing
    • Tiger breathing
    • Straight leg raise breathing
    • Navasana breathing
    • Instant relaxation technique (IRT)
    • Sithilikarana Vyayama (loosening exercises)
    • Jogging
    • Forward and Backward bending
    • Side bending
    • Twisting
    • Pavanamuktasana kriya
    • Quick relaxation technique (QRT)
    • Yogasanas
    • Ardhakaticakrasana
    • Padahastasana
    • Parivritta Trikonasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Bhujangasana
    • Salabhasana
    • Uddiyana Bandha / Agnisara
    • Nauli kriya
    • Viparitakarani kriya
    • Deep relaxation technique (DRT)
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (sectional breathing)
    • Nadisuddhi pranayama
    • Sitali/ Sitkari/ Sadanta pranayama
    • Bhramari pranayama
    • Meditation (Dhyana Dharana)
    • 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.
    • Recommended Asanas :
    • 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
    • Quick relaxation technique (QRT)
    • Yogasanas
    • Ardhakati cakrasana
    • Ardha cakrasana
    • Padahastasana
    • Vakrasana/ Ardha-Matsyendrasana
    • Ustrasana
    • Bhujangasana
    • Salabhasana
    • Dhanurasana
    • Sarvangasana
    • Matsyasana
    • Halasana
    • Deep relaxation technique (DRT)
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Surya Anuloma pranayama
    • Nadi suddhi
    • Meditation (Dhyana Dharana)
    • 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.
    • Recommended Asanas :
    • 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 in and out breathing
    • Hands stretch breathing
    • Ankle stretch breathing
    • Tiger breathing
    • Sasankasana breathing
    • Straight leg raise breathing
    • Cycling
    • Quick relaxation technique (QRT)
    (Heavy Periods and Frequent Periods)
    • Yogasanas
    • Standing
    • Ardhakati cakrasana
    • Ardha cakrasana
    • Padahastasana
    • Viparita karani with wall support
    • Quick relaxation technique (QRT)
    • Setubandhasana
    • Halasana
    • Matsyasana
    • Ardha Sirsasana/Sirsasana
    • Bhujangasana
    • Ustrasana
    • Deep relaxation technique (DRT)
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Nadi suddhi
    • Meditation (Dhyana Dharana)
    • 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
    • Pavanamuktasana kriya
    • Situps from standing position
    • Halasana Pascimottanasana exercise
    • Suryanamaskar
    • Quick relaxation technique (QRT)
    (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
    • Deep relaxation technique (DRT)
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Surya Anuloma
    • Chandra Anuloma
    • Nadi suddhi
    • Sitali/Sitkari/Sadanta pranayama
    • Meditation (Dhyana Dharana)
    • Nadanusandhana
    • OM meditation
    • Kriyas
    • Jala Neti
    • Sutra Neti
    • Vaman Dhouti
    • Laghu – Sankha praksalana
  • PROMOTION OF POSITIVE HEALTH
    • Breathing practices
    • Hands in and out breathing
    • Ankle stretch breathing
    • Tiger breathing
    • Rabbit breathing
    • Sasankasana breathing
    • Straight leg raise breathing
    • Sithilikarana vyayama (loosening exercise)
    • Jogging
    • Forward and Backward bending
    • Side bending
    • Twisting
    • Pavanamuktasana kriya
    • Suryanamaskar
    • Yogasanas
    • Standing
    • Ardhakati cakrasana
    • Ardha cakrasana
    • Padahastasana
    • Prone
    • Bhujangasana
    • Salabhasana
    • Dhanurasana
    • Supine
    • Sarvangasana
    • Matsyasana
    • Cakrasana
    • Sitting
    • Pascimottanasana
    • Vakrasana/Ardha Matsyendrasana
    • Sasankasana/ Yogamudra
    • Ustrasana
    • Deep relaxation technique (DRT)
    • Pranayama
    • Kapalabhati
    • Vibhaga pranayama (Sectional breathing)
    • Nadi suddhi
    • Meditation (Dhyana Dharana)
    • 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
  •