Yoga and health: PhysioYog.Com

YOGA :GATEWAY TO GOOD HEALTH
Dr. Vyom Bolia
Physiotherapist, Yoga, Fitness and Weight Management Specialist
Managing Director,
Health line Physiotherapy Center & Yoga Studio

What is Yoga
Yoga– “YUJ” means to Join
Yoga means to join individual (“Jivatma”) with supreme consciousness.
“SAMATVAM YOGA UCHYATE” – yoga is balance. Bhagwad Gita
“YOGA KARMASU KAUSHALAM” – yoga is skilled action. Bhagwad Gita
Yoga is Union between “Purush & Prakriti” / “Shiva & Shakti” / Realizing “Bramhan”

History of Yoga
Evidence that yoga was practiced as early as 5,000 years ago.
Primal drawings on walls of caves in the Indus Valley in Northern India.

PATANJALI
PATANJALI “Father of Yoga” WROTE THE YOGA SUTRAS AROUND SECOND CENTURY IN AN ATTEMPT TO DEFINE AND STANDARDIZE CLASSICAL YOGA
IT COMPRISES 195 SUTRAS OR THREADS AS WELL AS AN EIGHT FOLD PATH

Things to remember
Breathing Control
Conscious stretching-no pain should be felt
Counter positions or balance-must treat body equally by stretching each side of body equally
Yoga should be practised 3-4 hours after meals

Aim of yoga
The aim of Yoga is to bring balance into the body physically, mentally and emotionally.
By connecting to ourselves through the breath, we can bring our bodies from a state of turbulence to a place of health.

Yoga - Importance
Yoga shows the pathway to self realization
Yoga is practical approach to achieving ultimate goal of life.
Yoga alleviates man’s sufferings
Yoga is a science of personality development

Types of Yoga
Ashtanga Yoga – Discipline of Mind
Hatha Yoga – Discipline of Body and Prana
Bhakti Yoga – Discipline of Emotions
Karma Yoga – Discipline of Actions
Gyan Yoga – Discipline of Intellect
Mantra Yoga
Kundalini Yoga
Swara Yoga, Nada yoga, Laya yoga etc.

Hatha Yoga
Ha (PINGALA nadi) + Tha (IDA nadi)
Balanced Prana in both – rise of Kundalini
Hatha yoga practices stimulate the chakras
Shatkarmas (6 types), Asanas, Pranayama, Mudra & Bandha
Manipulation of different forces, Prana (5 types) leading to higher states of mind
Balance between sympathetic nervous system & parasympathetic nervous system

Benefits of yoga
Regular practice of yogic postures enhances the ability to concentrate ,to deal with impulsive behavior to think more clearly
Mental equilibrium & self control
Reduces stress & release tension
Helps develop life long health habits (mental & physical)acquaints them with option of healthy daily exercises for the brain and body

A unique aspect of yoga is the mental focus and attention it requires while doing the exercise while doing the postures the result is toning up of both mind and body
In adapting and maintaining a posture there is a coordination between the nervous system &muscular system that influence the physical and mental behaviors
it Increases FLEXIBILITY which prevents joint pain and injury

How yoga beneficial to students
Practicing yoga increases self confidence as the student measure their own individual success & improvement
Group cooperation & vocabulary in a playful manner
In later life reduction of stress , BP, postural problems and nervous disorders
Children enjoys associating the name of a pose with the characteristics of the animal it represents

Students will develop a sense of Wellbeing and will increase their capacity of mental concentration will find harmony between the mind and the body.
Students will develop proper breathing habits
Yoga can be adopted for all children including the physically impaired and overweight

Why YOGA is unique?
It costs virtually nothing to set up a time for yoga lessons a 45 min yoga session per day is adequate. there is no need for any equipment any open classroom is sufficient for holding a yoga class
it is not a religious practice nor does it conflict with any religion
Yoga is beneficial to circulation system ,digestive system &endocrine system yoga postures massages internal organs and glands

EIGHT LIMBS OF CLASSICAL YOGA
YAMA: SOCIAL RESTRAINTS OR ETHICAL VALUES
NIYAMA: PERSONAL OBSERVANCE OF PURITY,TOLERANCE AND STUDY
ASANA PHYSICAL EXERCISES
PRANAYAM: BREATH CONTROL OR REGULATIPON
PRATYAHARA: SENSE WITHDRAWL IN PREPRATION FOR MEDITATION
DHARNA: CONCENTRATION
DHYANA: MEDITATION
SAMADHI: ECSTASY

Secrets of yoga
Can be improve our breathing
Dogs breathing – 80-120/min span of life 10-15 years
Rabbit – 150-160/min easily can be killed 5-6 years
Elephant 8-12/min only eats grass 100 years
Tortoise 1-2/min 200-300 years
Secret of yoga – slow down your breathing rate.
How? Slow / deep / rhythmic / continuous
Then all the lobes will function and Carbon-dioxide is thrown out
Then each cell gets enough Oxygen

Asana
Moving into the pose
Maintaining the pose
Coming out of the pose

SURYA NAMASKARA

Pranayama Sadhana
Prana + Ayama
Prana – Vital force behind life
Ayama– To control
Life: Movements
(Physical, Mental, Emotional, Intellectual, Spiritual)
Study of Pranayama is to gain control over all movements

Pranayama Sadhana
Control of Prana is through the control of the breath
Breathing is a continuous process, from the time of birth to the time of death
(It is the “Indication of Life”)
Breathing is automatically controlled by the Autonomous Nervous System
Breathing can be controlled by our will
We can take control of the A.N.S through Pranayamic practices.

Pranayama Sadhana
Breathing Process
 
Inhalation & Exhalation
Roll of oxygen in body
Tidal air ---- 600 c.c.
Air utilised ---- 450 c.c.
Dead space ---- 150 c.c.
Oxygen content is 21%

Pranayama Sadhana
Breathing Rate
Normal – 15 to 18 breaths/min
i.e. Inhalation 2 sec & Exhalation 2 sec
Deep Breathing Ratio 5:10
i.e. Inhalation 5 sec & Exhalation 10 sec
Breathing Rate – 4/min
Life span increases because of greater supply of
oxygen

Pranayama Sadhana
Pranayama = Holding of Breath = Kumbhak
Inhalation (Purak) – Pause (Kumbhak) – Exhalation (Rechak)
Pause (Kumbhak)
Practice of Pranayama is the practice of Kumbhak
Practice of Kumbhak requires the practice of Purak& Rechak
Practice of Purak & Rechak is easy & effective
The practice of Kumbhak is difficult & dangerous if not practiced
properly

Pranayama Sadhana
Study of Purak & Rechak
Control must be
SLOW
SMOOTH
UNIFORM
STEADY

Important Pranayam
Bhastrika
Kapalbhati
BahyaPranayama
Agnisar
Ujjayee
AnulomVilom
Bhramari
Udgeeth

Pranayama and its benefits
Physically, Pranayama appears to be a systematic exercise of respiration, which makes the lungs stronger, improves blood circulation, makes the man healthier and bestows upon him the boon of a long life.
Pranayama does not mean just breathing in, keeping the breathed air in and exhaling it. It also means establishing control on the entire breathing process, and maintaining mental equilibrium, and concentration of mind.
Most of the people do not have the habit of breathing deeply with the result that only one-fourth part of the lungs is brought into action and 75 percent remains idle.
The inefficient functioning of the lungs affects the process of blood purification. It is for this reason that the importance of Pranayama has come to be recognised, for a healthy long life.
Several diseases can be averted by regular practice of Pranayama. Mental disturbances like excitement, anxiety, fear, anger, and disappointment can be calmed down by regular practice of Pranayama.
Another benefit of Pranayama is that by its regular practice, habit of deep breathing is developed which results in several health benefits.

DEEP BREATHING FOR STRESS RELIEF
Sit comfortably with your back straight.Put one hand on your chest and the other on your stomach.
Breathe in through nose. the hand on your stomach should rise .the hand on your chest should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls.Count slowly as you exhale.

WE KNOW THAT LIFE BEGINS WITH THE FIRST BREATH AND ENDS WITH THE LAST BUT IT IS HOW WE BREATHE IN BETWEEN THAT GREATLY IMPACTS HOW WILL WE LIVE THIS LIFE

MEDITATION TECHNIQUES
IN FOCUSED MEDITATION you direct your awareness
onto something
*A picture or statue of a deity
*A universal principle such as compassion or forgiveness
*Syllable “OM” which means the source of all existence
IN MANTRA MEDITATION you repeat a phrase word or a sound in order to transcend the constant distractions of the mind

ANY QUESTIONS

L a u g h o u t l o u d!
33
Keeps you cheerful, exercises max number of muscles

Consult with me Online: FREE!!As simple as 1, 2, and 3
STEP 1

STEP 2

STEP 3

So, adopt a safe and natural way to combat HEALTH PROBLEMS through YOGA, and hence stay Healthy, Fit and Fine.

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