Yoga Therapy on Major Ailments - yoga teacher training course project work karuna yoga vidya peetham.pptx

YOGA THERAPY FOR MAJOR
AILMENTS
Submitted by Anitha Mangalvedkar
In partial fulfillment of
YOGA TEACHERS TRAINING COURSE 300 HOURS
SEPTEMBER 2023
Submitted to
KARUNA YOGA VIDYA PEETHAM
(www.karunayoga.in)
Bangalore - 560078

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Declaration
I hereby declare that the project work report entitled ‘Y
oga Therapy for MajorAilments’is
submitted to Karuna Y
oga Vidya Peetham and this project work has not formed basis for the
award of any other degree, diploma, associateship, fellowship or other titles to any
other candidate of any University.

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Acknowledgements
I would like to express my acknowledgement and deep sense of gratitude to Dr. Karuna Murthy,
for providing me an opportunity to accomplish the aspiration of attaining my goal. His
valuable
guidance, inspiration, suggestion and encouragement have been the force behind my efforts in
undertaking the project report.
Anitha Mangalvedkar

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OBJECTIVE
The objective of this project is to get a holistic understanding of how yoga practices
provide therapeutic benefits for some major ailments. The focus here is on back pain,
hypertension, asthma and arthritis, where yoga therapy can help alleviate physical and mental
health conditions and promote overall well-being.

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CONTENTS
Sl No. Contents Page No.
1 Introduction 6
2 Yoga Therapy 7
3 Backpain/Spine disorders 8
4 Stress and Back Pain 12
5 Yoga practices for Back Pain 14
6 Asthma 22
7 Causes of Asthma 23
8 Yogic Management for Asthma 24
9 Hypertension 35
10 Yogic Management for Hypertension 38
11 Arthritis 46
12 Impact of Stress on Arthritis 47
13 Yogic Management for Arthritis 48
14 Conclusion 53
15 Bibliography 54
15 Annexure 1 - Pranayama Practices 55

INTRODUCTION
Y
oga is an ancient Indian science and way of life which brings relaxation and also induces a
balanced mental state. It is a conscious process of gaining mastery over the mind. Y
oga practices
develop physical, mental, emotional, intellectual and spiritual levels in a harmonious
and integrated fashion to meet the all-round challenge at the modern technological era.
Yoga and Well Being:
Yoga offers rich resources for living healthier and better lives. The asana, pranayama, and
meditation practices of yoga are the tools for cultivating a long-lasting sense of wholeness in our
lives. They can also be applied in uniquely customized yoga practices to help us heal common
injuries and ailments, including those that can arise when practicing yoga.
According to World Health Organization (WHO), being healthy is “a state of complete physical,
mental, and social wellbeing and not merely the absence of disease or infirmity.
Our health can be challenged by our genetics, lifestyle, and environment. The physical and social
conditions of our natural and built environment can introduce toxicity that we experience as
disease. Our way of life—including our values, beliefs, relationships, hygiene, physical
activities, and diet—can lead to stress, anxiety, depression, and greater susceptibility to injury
disease. Taken together, these factors affect the balanced regulation and stabilization of our
whole being.
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YOGA THERAPY
Yoga in general is a healing practice when done sensibly, meaning in keeping with one’s actual
conditions. With yoga as a healing practice, we look to more fully adapt yoga practices to support
healing and wholeness in unique individuals and to address problems with health in a far more
specific way. This approach, sometimes called “yoga therapy” (rooted in the ancient concept of
yoga chikitsa)
Yoga therapy is the application of yoga practices to alleviate physical and mental health
conditions with the view of promoting self-care and encouraging overall well-being.
According to the International Association of Yoga Therapists:
“Yoga therapy is the process of empowering individuals to progress towards improved health
and well-being through the application of the teachings and practices of Yoga.”
The Seven Goals of Yoga Therapy
1.Eliminate, reduce, or manage symptoms that cause suffering.
2. Improve function.
3. Help to prevent the occurrence or reoccurrence of underlying causes of illness.
4. Move toward improved health and well-being.
5. Change our relationship to and identification with unhealthy conditions.
6. Empower people to be their own best teacher and healer.
7.Teach, share, and guide yoga in ways that support and inspire others to be as awake, vibrant,
and filled with awe in every moment of life.
Adapted from The International Association of Yoga Therapists (IAYT)

BACK PAIN / SPINE DISORDERS
A column of thirty-three vertebrae, the spine curves up from the coccyx to the base of the skull.
The vertebral column presents four curves corresponding to different regions of the spine:
Cervical, Thoracic, Lumbar and Sacral. The sacral curve consists of four separate coccygeal
vertebrae and five fused sacral vertebrae, the latter forming the sacrum. The intervertebral
articulations allow it to bend and rotate in a variety of directions while its central column
protects the delicate spinal cord, that branches off into nerves sending and receiving
information to and from most of the body. The vertebrae in each segment are numbered from
top to bottom: C1–C7 (cervical spine), T1–T12 (thoracic spine), L1–L5 (lumbar spine), and S1–
S5 (sacral spine). Four
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vertebral remnants at the tail of the spine make up the coccyx, commonly referred to as
the tailbone. The lumbar vertebrae are the largest and strongest of the movable vertebrae,
bearing
more body weight than their vertebral siblings above as well as having the most flexibility, a
dual role that makes this segment the most susceptible to injury and strain. The spinal cord
comes to an end between L1 and L2, splitting off into nerve roots that exit between each of the
lumbar vertebrae and gather together lower down to form the sciatic nerve.
Causes of Back Pain:
Slipped Disc:
Discs: Each vertebra is separated by a soft bone substance called disc, which acts as
cushion and a seal at the same time.
Degenerative Disc Disease
The varying shapes of the intervertebral discs give curvature to the spine. All have a common
structure: the annulus fibrosus, several thin fibrocartilaginous layers that form an outer ring
(thinner posteriorly) and the nucleus pulposus, an inner fibro gelatinous pulp that is the
cushioning mechanism. The discs broaden when weighted. When excessively weighted, they can
herniate or protrude in ways that press on nerve roots and cause pain. Due to the structure of the
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discs (the pulp is located relatively posteriorly where there is less ligamentous support),
excessively strong spinal flexion (forward folding)—especially when combined with spinal
rotation—is the leading cause of bulging and herniated discs placing pressure on nerve roots.
The intervertebral discs naturally and progressively degenerate across the lifespan, depending
on various conditions. As a result, across the lifespan we shrink: every ninety-year-old is
slightly shorter than when he or she was twenty-five years old. These natural processes
of disc degeneration combine with individual genetic endowments and lifestyle choices (and
accidents)
to determine the rate and extent of degenerative disc disease.
Due to ageing process, the disks between the vertebrae change. These changes could be:
➢ Degeneration: The spinal disks in the neck may slowly wear down (degenerate). With
time, the disks become thinner, and the soft tissue has less elasticity.
➢ Herniation: Normal aging can cause part of spinal disk to tear or crack. This is called
a herniated disk. The herniation can allow the disk to bulge out, pressing on nearby tissue
or a spinal nerve. This pressure can cause pain, tingling or numbness.
➢ Osteoarthritis: Osteoarthritis is a progressive (ongoing) condition that causes cartilage in
the joints to degenerate (wear down with time). With osteoarthritis, cartilage degenerates
faster than with normal aging.
➢ Bone spurs: When cartilage in the joints of the vertebrae in the spine starts to degenerate
and bone tissue rubs directly against other bone tissue, abnormal bone growths develop
along the edges of vertebrae. These growths (called osteophytes or bone spurs) are
common due to aging. Often, they cause no symptoms.

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The Painful Experience
There is a vast range of degenerative disc-related pain experiences. It is most often
experienced as chronic low back pain that may or may not vary depending on position or
activity (sitting, standing, walking, folding, etc.). Whereas low back pain is the most common,
standing, walking, folding, etc.
The primary cause of intervertebral disc degeneration is the relationship
between disc structure and force on the disc.
 Age is the leading factor in loss of disc fluid.
 Repetitive and excessive spinal movement, obesity, repetitive heavy lifting
 Acute injury and smoking cigarettes exacerbate natural disc degeneration.
Disc problems in Neck:
One can also experience chronic pain in the neck. The neck is very stiff and pain may shoot
down the arm.
Sciatica:
Compressed or herniated intervertebral discs in the lumbar spine, often caused by an excessive
lordotic curve can affect these nerve roots and contribute to sciatica, which is experienced
as pain radiating down the back of each leg into the feet. Pressure on sciatic nerve roots can
cause tingling and pain through the buttocks, thighs, and lower legs. The degree of pain
varies from very mild to debilitating.
Spondylosis:
Lumbar Spondylosis: Spondylosis is the wear and tear of the spine and is quite common due to
aging process. In almost all, during middle age such changes in spine starts showing up. The
most common site for pain is the lower back because it bears the most weight of the body and
most of bending and twisting. Hence the changes in spine due to wear and tear is most
common in lumbar region and this condition is called lumbar spondylosis. It is most likely to
occur at the

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lower levels, between L4/L5 lumbar vertebrae and the first segment of sacrum may lead
to Sciatica. It affects both discs and facet joints (which guide and constraint motion of the
vertebra).
Young people are more likely to have brief acute episodes of back pain while chronic pain is
more characteristic of older people.
Cervical Spondylosis:
Cervical spondylosis is a general term for age-related wear and tear affecting the spinal disks
in the neck. It can lead to neck pain, neck stiffness and other symptoms. Some patients
have a
tender spot in trapezium muscle which lies between the neck and the shoulders and arms
may become weak. Many people who have cervical spondylosis may also have lower back pain.
Other symptoms could be:
1. Dizziness
2. Buzzing in the ear
3. Muscle spasms
Treatment:
The principles of treatment are the same: physiotherapy, yoga therapy, anti-inflammatory drugs,
ice and heat massage and use of cervical collar
STRESS AND BACK PAIN
The major factors in our modern life style that are responsible for increasing problem of back
pain are:
 Muscles are weaker that our ancestors: Due to modern technological advancement and
sedentary lifestyle, the physical activities have reduced drastically. This is responsible
for lesser stamina in the muscles. The muscle power and stamina increase with increasing
movement. Weak back and stomach muscles may not properly support the spine (core

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strength). Back pain is also more likely if we exercise too strenuously after being
inactive for a while (overdoing it).
 Weight gain: A diet high in calories and fat, combined with an inactive lifestyle, can lead
to obesity. This can put stress on the back.
 Job-related risk factors: Jobs that require heavy lifting, pushing, pulling, or twisting can
injure the back. A desk job may also play a role, especially if due to poor posture or sit
all day in an uncomfortable chair.
 Stress level: If a person has chronically poor sleep, depression or anxiety, back pain can
be more frequent and more severe. Long standing stresses of any type demand
the
muscles all over the body to be held in state of increased contraction. This long-standing
contraction in the weak posterior muscle, with imbalance in relaxation, triggers the
back pain.
 Osteoarthritis: This degenerative joint condition affects nearly everyone past the age of
60 or overloading, injury and aging can slowly deteriorate cartilage, the protective
tissue that covers the surface of the joints of your vertebrae.
 Osteoporosis: One in three women older than 50 is affected by painful vertebral
compression fractures due to osteoporosis, a condition that causes a gradual weakening
of bones.
How It heals:
Conventional medical practices call for progressive treatments, starting with ice or heat
in combination with anti-inflammatory medications, physical therapy, and surgery that ranges
from removal of a damaged disc to spinal fusion to placement of an artificial disc. There is
growing interest in biological treatment approaches for various cell therapy techniques for
reversing disc degeneration, like protein injection, gene therapy etc.,

YOGA PRACTICES FOR BACK PAIN
The general asana strategy for degenerative disc disease is to develop the balance in
muscular strength and flexibility that supports healthy posture, this in conjunction with
neuromuscular re- education that refines the use of muscles that affect pressure in and around
the spine.
According to yoga, the causes of back pain can be classified as Adhija vyadhi (mental
agitations/stress) or Anadhija Vyadhi (Infection/disease). Majority of the chronic cases of low
back pain are due to modern life style-adhija vyadhi.
Yoga offers postural practices that focus on healthy postures and help to reduce compressive
pressure in the spine due to disc degeneration.
YOGA PRACTICES:
1. Hands stretch breathing
3 rounds for 3 postures - 2 minutes overall with slow movement and deep breathing
2. Hands in and out breathing
5 rounds for 1 minute duration
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3. Loosening of fingers and wrist
10 rounds each for ½ minute
4. Loosening of elbows
10 rounds ½ minute
5. Shoulder rotation
Clockwise and anti-clockwise- 10 times with 1 minute duration
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6. Neck bending
10 rounds of forward and backward bending-duration of 1 minute
7. Ardhakati chakrasana
½ minute on both sides
8. Ardhachakrasana
2 rounds for about ½ minute
9. Tiger breathing
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10. Rabbit breathing
2 rounds of ½ minutes each
11. Shashank asana breathing
12. Ustrasana
½ minute duration
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13. V
akrasana
On both left and right side for 1 minute duration
14. Knee bending and knee rotation
10 rounds each for both legs for 2 minutes
15. Knee cap tightening
25 rounds for 2 minutes
16. Quick Relaxation Technique (QRT)
QRT for 3 minutes
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17. Straight leg raise breathing
5 rounds for both legs for 2 minutes duration
18. Folded leg lumbar stretch and crossed leg lumbar stretch
5 rounds on both sides for 2 minutes duration
19. Pavanmuktasana lumbar stretch:
5 rounds each for 2 minutes duration
20. Setubandhasana lumbar stretch
5 rounds for 1 minute
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21. Dorsal stretch
22. Side leg raising
5 rounds on both sides for 2 minutes
23. Cycling
24. Makarasana
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25. Ardha Shalabasana
5 rounds on both sides for 2 minutes duration
26. Bhujangasana breathing
27. Deep relaxation technique
7-8 minutes
Pranayama Practices:
1. Vibhagiya pranayama- 5 rounds for 3 minutes
2. Naadishuddhi pranayama- 5 rounds for 3 minutes
3. Sitali/Sitkari/Sadanta pranayama – 5 rounds for 2 minutes
4. Nadanusandhana- 5 rounds for 3 minutes
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ASTHMA
Asthma (also called bronchial asthma), is a disease that affects the lungs. It is a medical condition
that causes the airways to narrow and become inflamed, leading to the accumulation of mucus,
resulting in difficulty breathing. The word ‘Asthma’ is derived from Greek which means
panting/gasping. It is a disease characterized by airway inflammation and bronchial hyper
responsiveness.
During an asthma attack, three things can happen:
 Bronchospasm: The muscles round the airways constrict (tighten) which makes the
airways narrow. Air cannot flow freely through constricted airways and makes a
wheezing sound during breathing.
 Inflammation: The lining of the airways becomes swollen which prevents the free flow
of air in or out of the lungs.
 Mucus production: During the attack, body creates more mucus. This thick mucus clogs
airways.
Nasal Allergy:
Hay fever, also called allergic rhinitis, causes cold-like symptoms. These may include a runny
nose, itchy eyes, congestion, sneezing and sinus pressure. But unlike a cold, hay fever isn't
caused by a virus. Hay fever is caused by an allergic response to a harmless outdoor or indoor
substance the body identifies as harmful (allergen).
Common allergens that can trigger hay fever symptoms include pollen and dust mites. Tiny
flecks of skin shed by cats, dogs, and other animals with fur or feathers (pet dander) also can be
allergens. Just like asthma, hyper reactivity of the inner lining of the nose is the cause of this
problem.

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CAUSES OFASTHMA:
 Allergies: Having allergies can raise the risk of developing asthma like pollen, dust,
allergy to animals.
 Environmental factors: People can develop asthma after exposure to things that irritate
the airways. These substances include allergens, toxins, fumes and smoking/second hand
smoke. These can be especially harmful to infants and young children whose immune
systems haven’t finished developing.
 Genetics: Family history of asthma or allergic diseases, have a higher risk of developing
the disease.
 Respiratory infections: Certain respiratory infections, viral infection of respiratory
tract, can evoke asthma. It could damage young children’s developing lungs. Increased
broncho-constriction response has been noticed during viral respiratory infections like
flu.
 Climate and Pollution: The condition of many asthma patients is affected by weather,
but there is no uniform pattern. Continued exposure to pollution, haze, smoke, air borne
particles could also trigger asthma.
 Occupational asthma: Repeated exposure to certain environmental substances can
cause asthma:
o Animal handlers, bee keepers, bakers etc.
o Chemical release- Dust in cotton mills affects cotton workers due to histamine
releasing substance which constricts lung muscles
o Inflammation-Inflammatory bronchitis can occur in person who are hyper
responsive to irritant industrial gases like hydro chloric acid, sulphur-di-oxide,
hydrogen sulphide etc.

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Impact Of Stress onAsthma:
Anxiety and depression can negatively affect asthma, resulting in increased symptoms. People
with depression and anxiety are often physically and emotionally drained, which may limit
their ability to self-manage their asthma. Hyperventilation (is rapid or deep breathing, usually
caused by anxiety or panic) is a known trigger for aggravating asthma.
Asthma treatment options:
Some of the prescribed medications to control asthma symptoms include:
 Bronchodilators: These medicines relax the muscles around airways, let the air and
mucus move easily through the airways.
 Anti-inflammatory medicines: These medicines reduce swelling and mucus production
in your airways.
 Biologic therapies for asthma: These are used for severe asthma when symptoms
persist despite proper inhaler therapy.
YOGIC MANAGEMENT FOR ASTHMA
The role of Yoga in Bronchial Asthma is well documented now. Aim of the treatment in
Bronchial Asthma is to prevent the broncho-constriction and tackle the triggering factors. Yoga
is an ancient science originated in India and is seen to be the oldest science of personal and
spiritual development in the world. Yoga benefits in bronchial asthma are healthy lungs muscles
and good condition of breathing. Yoga asanas and pranayama deal with the physical body, due
to their effect on the brain and mind. Yoga is the best treatment for bronchial asthma and other
breathing disorders.
 TheYoga eradicates negativity and toxins from the mind and the body, increases personal
power, self-awareness, attention, focus, and concentration.

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 Yoga decreases tension and stress by activating the parasympathetic nervous system.
 Yoga helps in controlling asthmatics attacks. It helps in increasing flexibility, toning of
muscle and strength of the body.
 It improves respiration, energy, and vitality. Inner peace occurs after the practice of asana
and pranayama and it enables the practitioner to live life with purpose and direction
 Vital energy: Prana is life force energy which gives life to every cell of the body. Yoga
provides several techniques to gain mastery over life energy-Prana. Pranayama corrects
disturbances in vital energy flow that make all organs function efficiently. Through
conscious, slow and rhythmic breathing these disturbances get corrected.
 Shatkriyas: The kriyas like Vastra dhouti, Jalaneti, Sutraneti, and Kapalabhati are of
immense use in bronchial asthma. These kriyas cleansing the nasal upper passage and
respiratory tract desensitizes the mucous membrane of the mucosa, reduce the
hypersensitivity and develops the deep internal awareness.
 Postures and asanas: Different yogasanas help to correct the postural abnormalities and
improve respiratory stamina.
 Prayer: Prayer is a very important part of yoga and individual. It provides calmness and
positive vibrations for mind and body. The chair breathing technique trains
diaphragmatic breathing, which helps during attacks.
 The integrated approach of yoga therapy provides self-corrective techniques to handle
the problems at physical, vital energy, mind, emotions, intellect and spiritual level
Yoga practices for Asthma:
Asthmatics find their periods of severe airway obstructions most difficult to manage and
invariably have to resort to injectable steroids and Bronchodilators. They are asked to resort to
the Yoga-Chair-Breathing technique when the ‘attack’ starts. It is an eight-step yoga procedure

which has been developed based on the knowledge base. They are asked to pull a nearby chair
and start the following procedure:
Eight step procedure:
1. I.R.T (i.e, Relaxation using a chair as support)
 Sit on the floor with legs stretched under the chair. Pull the chair towards the chest and
hold onto it with your arms.
 Start I.R.T. Stretch and tighten the entire body from toes to the head
 Start tightening from the toes, ankle joints, calf muscles
 Pull up the kneecaps
 Tighten the thigh muscles
 Compress and squeeze the buttocks
 Breathe out and pull the abdomen inside
 Form the fists and tighten the arms
 Inhale and expand the chest
 Tighten and shoulders, neck muscles, compress the face
 Tighten the whole body from the toes to the head
 Tighten............ tighten.............tighten...............
 Release and relax…… Collapse the whole body and let the legs go apart
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 Relax the whole body at once and rest the head and the arm on the seat of the chair as
in Makarasana or simply relax the arms forward and head resting on the chair
2. Neck Muscle relaxation with chair support
➢ Neck movements (5 times)
 Slowly move the head forward and backward relaxing the posterior neck muscles.
Hold either the edge of the chair or simply relax the arms forward with the head
resting on the chair.
➢ Neck movements with breathing (5 times)
 Inhale as deeply and slowly as possible while moving the head backward and
exhale while moving it forward-repeat 5 times.
➢ Neck movements with ‘A-kara’ (5 times)
 Inhale as deeply and slowly as possible while moving the head backward Chant ‘A-
kara’ in a low tone while bending the neck forward.
3. Neck movements in Vajrasana
(Sitting on heels without chair support):
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➢ Neck movements only (5 times)
 Move the head forward and backward in a relaxed way.
➢ Neck movements with breathing (5 times)
 Inhale while moving the head backward and exhale while moving it forward
➢ Neck movements with ‘U-kara’ (5 times)
 Chant ‘U-kara’ in a low voice while bending the head forward.
4. Shashankasana
➢ Shashankasana movements only (5 times)
 Bend forward and backward from the waist region while sitting in vajrasana and
holding the right wrist with the left behind the back.
➢ Shashankasana movement with breathing (5 times)
 Synchronize along with breathing the forward and backward movements of the neck.
While inhaling bends backward and while exhaling bend forward.
➢ Shashankasana movements with M-kara (5 times)
 Chant M-kar in a low voice while bending forward to Shashankasana
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5. Tadasana (Standing Posture)
 Stand in this posture for about a minute.
6. Neck Movements in Tadasana
➢ Neck movements only (5 times)
 Move the head forward and backward slowly.
➢ Neck movement with breathing (5 times)
 Synchronize breathing with neck movement.
➢ Neck movement with M-kara (5 times)
 Chant M-kar in a low voice while bending the head forward.
7. Ardha Cakrasana - Pada-Hastasana
➢ Movements only (5 times)
 From Tadasana move to Ardhacakrasana slowly and then move to Padahastasana
allowing the hands to hang loosely down. Repeat it slowly and continuously for 5
times and then return to Tadasana.
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➢ Movements with breathing (5 times)
 Synchronize the movements with the breathing. While inhaling move
to Ardhacakrasana and while exhaling move to Padahastasana.
➢ Movement with M-Kara (5 times)
 Chant M-Kara in a low voice while bending forward to Padahastasana.
Phase I
 Lie down in shavasana and relax the whole body. Feel the abdominal movements.
Observe the movements of abdominal muscles going up and down, with breath in
and out normally. Do not manipulate the breathing, let it be natural and just observe
the movement. Observe 5 cycles.
Phase II
 Synchronize the abdominal movements with deep breathing. The abdomen bulges up
with inhalation and sinks down with exhalation. Observe 5 cycles.
Phase III
 With slow and deep inhalation, energize the body and feel the lightness. With
complete exhalation, collapse all the muscles, release the tension and enjoy
the relaxation. Inhale deeply and exhale deeply. Observe 5 cycles
 Chant ‘AAA’ in a low pitch while exhaling. Feel the vibrations in the lower parts of
the body. Slowly come up from either the right or the left side of the body and come
to sitting posture.

Yoga practices to correct the postural abnormalities and improve respiratory stamina:
Breathing techniques:
5 rounds for all 3 postures – 2 ½ minutes overall with slow movement and deep breathing
3. Ankle stretch breathing
5 rounds for ½ minute duration
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4. Tiger breathing
5. Rabbit breathing
2 rounds of ½ minutes each
6. Shashank asana breathing
5 rounds for both legs for 1 minute duration
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8. Side bending andArdhakati Chakrasana
10.Ardhachakrasana and Padahastasana
½ minute duration
11. V
akrasana andArdha Matsyendrasana
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12. V
ajrasana and Paschimottanasana
13. Bhujangasana and Shalabasana
14. Sarvangasana and Matsyasana
14. Halasana and Savasana
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Pranayama practices for Asthma:
1. Surya anulom viloma Pranayama
2. Nadi Shodhana Pranayama
3. Bhramari Pranayama
4. Meditation (with breath awareness)
5. Nadanusandhana
HYPERTENSION
Blood pressure is the pressure with which heart pumps blood through the arteries and allows the
blood to reach various parts of the body. Blood pressure is classified by two measurements,
the systolic and diastolic pressures, which are the maximum and minimum pressures,
respectively. The pressure is greatest during systole, when the heart contracts and forces blood
into the arteries of the body. The pressure is lower during the relaxation phase of the heart and
this is referred to as diastolic blood pressure. For most adults, normal blood pressure at rest is
within the range of 90–140 millimeters mercury (mmHg) systolic and 60–90 mmHg diastolic.
For most adults, high blood pressure is present if the resting blood pressure is persistently at or
above 140/90 mmHg. The average is considered to be 120/88 mm of Hg. High blood pressure
or hypertension increases the risk of heart disease and stroke.
Hypertension risk factors:
1. Obesity
2. Alcohol and smoking
3. Family history
4. High salt diet
5. Sedentary life style

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Factors on which BP depends upon:
 The cardiac output: Cardiac output is the volume of blood pumped out by the heart. The
force and rate of contraction of heart contributes to blood pressure. It is usually measured
in litres per minute
 Blood volume: Volume of circulating blood is the amount of blood moving through the
body. Blood volume increases if sodium is not effectively filtered off from the kidney. If
there is a blood loss due to an accident or surgery or due to fluid loss.
 Viscosity of blood: It is a measure of the blood’s thickness and is influenced by the
presence of plasma proteins and formed elements in the blood. Blood is viscous and
somewhat sticky to the touch. It has a viscosity approximately five times greater
than water. The viscosity of blood has a dramatic effect on blood pressure and flow.
 Quality of blood vessels: With aging, the BP keeps increasing as the arteries are slowly
hardening. Due to modern stressful lifestyle and high fat diet, the arterial wall
become harder due to which the BP keeps increasing along with age.
 Diameter of the arteries: The arteries have the ability to increase or decrease
their diameter. If the situation demands a higher blood pressure, these arteries narrow
down their passage. As the blood flows through these tiny arterioles (small
branches of arteries), the pressure increases. The vice-versa results in drop in BP. The
sympathetic nervous system stimulation, increases the BP by narrowing
the arterioles. Parasympathetic nervous system decreases BP by dilating the arterioles.
Coronary heart disease:
Coronary arteries: Coronary arteries supply blood to the heart muscle. Like all other tissues in
the body, the heart muscle needs oxygen-rich blood to function, and oxygen-depleted blood must
be carried away. The coronary arteries run along the outside of the heart and have small branches
that supply blood to the heart muscle.

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Coronary heart disease, or coronary artery disease (CAD), is characterized by inflammation and
the buildup of and fatty deposits along the innermost layer of the coronary arteries. This makes
the arteries narrower and the amount of blood that can flow through the narrow arteries gets
reduced. The flow of blood to the heart could become so poor that heart becomes incapable of
carrying out its normal function. The age-related narrowing of the arteries is a slow process and
does not interfere with heart function until the blood flow reduces by 60-70%. The reduced blood
flow through the coronary arteries leading to insufficient oxygenation of heart muscles results in
cardiac problems called coronary heart disease.
Symptoms of coronary artery disease include:
 Heaviness, tightness, pressure, or pain in the chest behind the breastbone
 Pain spreading to the arms, shoulders, jaw, neck, or back
 Shortness of breath
 Weakness and fatigue
Impact of stress on Blood Pressure:
Blood pressure is affected by emotions such as fear, anger etc., Stress can cause short-term spikes
in blood pressure. The impact of stress on the development of hypertension will involve a
sympathetic nervous system response. During stress, our bodies react by releasing stress
hormones (adrenaline and cortisol) into the blood. These hormones prepare the body for the
“fight or flight” response by making the heart beat faster and constricting blood vessels to
get more blood to the muscles. When the stress reaction goes away, blood pressure returns to its
pre- stress level.
Low Blood Pressure:
If the blood pressure drops too low, body’s vital organs do not get enough oxygen and nutrients.
Low blood pressure is a reading of less than 90/60mmHg. It does not always cause symptoms.

38
Symptoms of low blood pressure:
 Dizziness
 Feeling sick
 Blurred vision
 Generally feeling weak
 Fainting
YOGIC MANAGEMENT OF HYPERTENSION
The disturbances in the mind level percolates into physical level through Pranamaya
kosha. Hence treatment of psychosomatic ailments is a crucial aspect.
 Asattvic diet, kriyas like jala neti, kapalbhati and vaman dhouti helps to cleanse the body.
 Y
oga asanas involve breathing consciously and deeply while synchronizing the body
movements. They can help control blood pressure naturally, primarily by relieving stress.
 Y
oga asanas can soothe the nerves and help slow down an abnormal heart rate.
 Y
oga helps in increasing immunity and reducing incidences of heart problems like heart
attacks and strokes.
 Lack of sufficient rest is the primary reason for stress and hypertension. Y
oga helps
regularize sleep habits and patterns.
 Obesity can also lead to hypertension. Regular practice of yoga and an improved diet
regulates body weight.
 Y
oga gives positive energy to the body and mind. It makes you happier and more hopeful
in life. In the long run, this helps to regulate blood pressure levels.
 Pranayama induces slow and deep breathing which helps to control hypertension. The
meditation techniques help to calm down the mind.

Y
oga practices for Hypertension:
1. Loosening of fingers and wrist
10 rounds each for ½ minute
2. Shoulder rotation
Clockwise and anti-clockwise- 10 times with 1 minute duration
3. Pada Sanchalana
10 rounds for both postures, ½ minute each
39

4. Drill walking
Breathing Practices:
5 rounds for all 3 postures – 2 ½ minutes overall with slow movement and deep breathing
40

7. Ankle stretch breathing
5 rounds for ½ minute duration
8. Tiger breathing
9. Rabbit breathing
5 rounds of 1 minute duration
6 rounds for both legs for 1 minute duration
41

11. Setubandhasana lumbar stretch
12. Side leg raising
5 rounds on both sides for 2 minutes
13. Quick relaxation Technique (QRT)
QRT for 3 minutes
14. Ardhakati chakrasana
42

15. Trikonasana
Both sides for 1 minute
16. Vrikshasana
Both sides for 1 minute duration
17. Garudasana
On both legs for 1 minute duration
43

18. Bhujangasana
19. V
akrasana
On both left and right side for 1 minute duration
20. Ardha Matsyendrasana
On both sides for 1minute duration
21. Gomukhasana For 1 minute duration
44

22. Ustrasana
½ minute duration
23. Shavasana
Pranayama practices for Hypertension:
1. Nadi shodhana pranayama
2. Cooling pranayama- Sitali, Sitkari, Bhramari
3. Ujjayi
Meditation: Nadanusandhana
Kriyas:
1. Jala Neti
2. V
aman Dhouti
45

46
ARTHRITIS
‘Arthra’means joint and ‘Itis’means Inflammation.
Osteoarthritis (OA) is a degenerative joint disease, in which the tissues in the joint break down
over time. It is the most common type of arthritis which is caused due to aging of joints.
People with osteoarthritis usually have joint pain and, after rest or inactivity, stiffness for a
short period of time. It is usually affects in weight bearing joints -knees, hips, lumbar or
cervical spine.
Causes of Osteoarthritis:
 Aging
 Obesity
 History of injury or surgery to a joint.
 Overuse from repetitive movements of the joint.
 Family history of osteoarthritis.
RheumatoidArthritis:
Rheumatoid Arthritis (RA) commonly affects joints in the fingers, hands, wrists, knees, ankles,
feet and toes. In a joint with RA, the lining of the joint becomes inflamed, causing damage to
joint tissue. This tissue damage can cause long-lasting or chronic pain, unsteadiness (lack of
balance), and deformity. It is more common in severe cold countries.
Causes of Rheumatoid Arthritis:
 An autoimmune disorder, rheumatoid arthritis occurs when the immune system
mistakenly attacks own body's tissues. Autoimmune is a disorder of the body’s defence
mechanism in which an immune response is generated against component or products of
its own tissues treating them as foreign material and attacking them.
 The WBCs think that the self-protein itself is foreign body and send messages to recruit
fighter cells and thus inflammation triggers in that particular area.

47
Gout: It is inflammation of joints caused by accumulation of uric acid due to metabolic disorder.
Spondylitis: It is inflammation in the vertebral column.
IMPACT OF STRESS ONARTHRITIS:
According to yogic texts all types of pain the joints can be classified as :
 Adhija vyadhi- Stress borne
 Anadhija vyadhi- Non stress borne causes - External causes like due to infections, injuries
and toxins
As per yoga, we are born with a stock programmed to last for full life span of one hundred
years. Emotions require larger amount of energy/prana than physical activities. Hence with
hypersensitized emotional surges, prana is burnt at a faster rate and hence the problems of
aging show up at an early age. The joints also reflect the signs of early aging in the form of
chemical changes in its cartilage, followed by osteophyte formation (bone spurs).
Body’s stress response triggers the release of chemicals that help to face the challenge at
hand. The breathing quickens, heart rate increases, and muscles tense in preparation. With
repeated such reactions, the increased tension in muscles can amplify arthritis pain. Stress
also sets off the immune system’s inflammatory response. As the age advances, the rate of
cell regeneration falls short of the rate at which the cell destruction takes place. The rapid
aging process caused by stress is due to altered rate of cell destruction and regeneration.
The early aging in weight bearing joints could be caused by excessive injuries involved
during physical sports. Repeated injuries could cause early aging as the repair rate of
cartilage is very slow, leading to osteophyte. The spine and weight bearing joints like hips
and knees are most vulnerable to autoimmunity either due to sedentary life style or injuries
due to heavy sports.

48
Stress triggers autoimmunity. In women stress could be physical like caused post-delivery,
due to menopause or due to emotional trigger. Such stress could lead to autoimmune arthritis.
There could be family tendency of rheumatoid arthritis, which makes them more
vulnerable to autoimmune arthritis.
YOGIC MANAGEMENT FORARTHRITIS
The key to dealing with arthritis is to get moving. Yoga offers an excellent exercise option. For
people with arthritis who are in constant pain, yoga is gentle and enjoyable enough to practice
regularly.
 Yoga builds muscle strength, joint flexibility and balance. Range of motion improves.
 It reduces stress and tension, inducing a good sleep.
 Yoga is a natural and time-tested science of beneficial postures. Coupled
with pranayama and meditation its impact on physical, mental and emotional well-being
is such that it is now being considered a mainstream option.
 Kriyas help to cleanse the internal system so that internal organs get revitalised to
function normally
Yoga practices for Arthritis:
1. Passive rotation of toes- 2 minutes
▪ Bend the right leg at the knee, place the right foot on the left thigh.
▪ Move the individual toes with the left hand (i.e., passive movement) bending
them forward & backward, right & left followed by clockwise and anti-
clock wise rotation five times each.
▪ Then hold all the toes with the left-hand, rotate and bend the forward and backward
5 to 10 rounds.
2. Toe bending
10 rounds ½ minute

3. Ankle rotation
10 rounds ½ minute
4. Knee rotation and knee cap tightening
10 rounds 1 minute, 25 rounds 1 minute respectively
5. Full butterfly and waist rotation
10 rounds ½ minute each
49

6. Wrist rotation and shoulder rotation
10 rounds 40 seconds each
7. Neck bending and Neck rotation
10 rounds 40 seconds each
Sakti Vikasak Sukshma Vyayama
9. For wrist and for palms
10 rounds for ½ minute each
10. For fingers and elbows
10 rounds for ½ minute each
50

11. For arms and back
Arms 20 rounds, ½ minute, Back ½ minute
12. For thighs and calf muscles
5 rounds ½ minute each
13. Quick relaxation Technique (QRT)
14. Ardhakati Chakrasana
51

15.Ardhachakrasana and Padahastasana
2 rounds for about ½ minute each
16. Bhujangasana and Shalabasana
17. Sarvangasana and Matsyasana
1 minute each
18. V
akrasana and Ustrasana
V
akrasana on both sides for 1 minute duration
Ustrasana ½ minute duration
52

Pranayama practices:
1. Kapalabhati
2. Y
ogic breathing
3. Surya Anuloma Viloma Pranayama
4. Nadi Sodhana Pranayama
5. Sitali/Sikari
Kriyas:
Jalaneti, Sutraneti and V
aman Dhouti
CONCLUSION:
Y
oga is a science and way of life which induces balanced physical and mental well-being. In this
modern age, there are widespread psychosomatic ailments which are posing a bigger challenge
to medical systems. Y
oga plays a very crucial role in managing such psychosomatic ailments
through the therapeutic applications.
Thus, Y
oga is a systematic methodology for an overall personality development – physical,
mental, intellectual, emotional and spiritual components of man.
53

54
Bibliography:
1. Y
oga Therapy Foundations, Methods and Practices for common Ailments - By Mark
Stephens
2. National Institutes of Health
https://www.nih.gov/
3. https://my.clevelandclinic.org/health/diseases
4. http://www.yogamdniy.nic.in
5. Y
oga Therapy practices of S V
yasa, Bangalore India

55
Annexure- 1
Pranayama Practices
1. Vibhagiya Pranayama
A)Abdominal Breathing
Stithi: Vajrasana
Practice
1.Place the hands resting on the thighs in Chin Mudra.
2. Inhale deeply, slowly and continuously, the abdomen bulges out.
3.Before exhaling stop the breath for a few seconds effortlessly. Exhale the abdomen is drawn
inwards continuously and slowly.
4. Before breath is reversed, stop the breath for a second.
5. Repeat this breathing cycle five times.
6. There should be no jerks in the whole processes. It should be smooth, continuous and relaxing.
B) Thoracic Breathing
Sthiti: Vajrasana
Practice
1. Place the hands resting on the thighs in Chinmaya Mudra.
2. While inhaling (Puraka), expand the chest cage forwards, outwards and upwards.
3. While exhaling relax the chest wall and return to resting position.
C) Clavicular Breathing
Practice
1. Sit in any meditative posture.
2. Place the hands resting on thighs in Adi Mudra.
3. While inhaling raise the collar bones and shoulders upwards and backwards.
4. While exhaling drop down the shoulders to the resting position.

Full Y
ogic breathing
Stithi: Vajrasana
Practice
1. Place the hands resting in the abdomen at the navel in Brahma Mudra .
2. During inhalation, theAbdominal, Thoracic and Clavicular pranayama occur sequentially.
3. Now exhale in the same sequence (abdominal, thoracic and clavicular).
2.Kapalabhati:
Practice
1.Sit in any meditative posture.
2. Keep spine and neck erect perfectly vertical to the ground
3. Close the eyes and collapse the shoulders.
4. Relax the whole body completely.
5. Practice rapid breathing with active and forceful exhalation and passive inhalation.
6.During each exhalation, blast out the air by vigorous flapping movements of the abdomen
in quick succession.
7. Inhale passively by relaxing the abdominal muscles at the end of each exhalation.
8. Repeat the exhalation as quickly as possible at the rate of 60 strokes per minute.
3. ChandraAnuloma Viloma Pranayama
Left- in left - out
Stithi: any meditative posture (Vajrasana / Padmasana)
Practice
1. Adopt Nasika Mudra with your right hand.
2. Close the right nostril with the right-hand thumb.
3. Inhale and exhale slowly through the left nostril (Chandra Nadi) only.
4. Keep the right nostril closed all the time during the practice.
56

5. One cycle of inhalation and exhalation forms one round.
6. Practice nine rounds.
4. SuryaAnuloma Viloma Pranayama
Right-in Right-out
Stithi: Vajrasana
Practice
1. Adopt Nasika mudra with your right hand.
2. Close the left nostril with the little and ring fingers of Nasika Mudra.
3. Inhale and Exhale slowly with your right nostril (Surya Nadi) only.
4. Keep the left nostril closed all the time during the practice.
5. One cycle of inhalation and exhalation forms one round.
6. Practice nine rounds.
5. Nadi Suddhi Pranayama
Left- out Left-in Right-out Right-in Left-out
A literal translation of the term Nadi suddhi means ‘the purification of the invisible energy
channels’. Nadi suddi pranayama is also referred as alternate Nostril breathing.
Stithi: Vajrasana
Practice
1.Adopt Nasika mudra and close the right nostril from the tip of the thumb.
2. Empty the air from the lungs through the left nostril.
3. Inhale through the left nostril by continuing to close the right nostril from the tip of the thumb.
4.Now exhale through the right nostril by closing the left nostril by the tips of the little ring
fingers.
57

5. Now exhale through the left nostril by closing the right nostril by the tip of the thumb.
6. This makes one round of Nadi Shuddi or Nadi shodhana or alternate nostril breathing.
7. Repeat nine rounds.
6. Bhramari Pranayama
In this pranayama a sound is made like a humming bee.
Stithi: Vajrasana
Practice
1.Close the eyes and relax the whole body.
2. Adopt Shanmukhi Mudra. Inhale deeply and fill the lungs with air.
3.Exhaling, make a low humming sound. Let this humming sound should be continuous and as
loud and clear as possible.
4.The humming will cause vibrations that will be felt on the top of the head. Focus the awareness
on the forehead and sides of the head.
5. This is considered as one round.
7. Sitali Pranayama- cooling breathing Technique
‘Sitala’means cool. This helps to keep the system cool.
Stithi: Vajrasana
58

Practice
1. Close the eyes and relax the whole body.
2. Curl the tongue lengthwise and let its tip protrude from the mouth.
3. Inhale slowly, smoothly, fully through this tube.
4. Pull the tongue and close the mouth. Exhale slowly through the nose.
5. Repeat 10-15 times.
8. Sitakari Pranayama-Cooling Breathing Technique
Sitakari pranayama is yoga breathing technique that involves breathing through the mouth.
Stithi: Vajrasana
Practice
1. Close the eyes and relax the whole body.
2. Let the tip of the tongue touch the palate. The middle part of the tongue should touch the lips.
3. Draw the air in through the mouth with a sibilant sound (si…. si…. si….).
4. Hold the breath for as much time as possible.
5. Then exhale through for as much time as possible, through the nostrils.
6. Repeat the same for several rounds.
59

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