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- 2. 2. CONTENTS Slide 1 What is YOG: Yoga-On-Go ? Page 1 3, 4 Introduction 3 5 How to Sit right 5 6, 7, 8 How to Stand right 6 9, 10, 11 How to Walk right 9 12, 13 How to Breathe right 12 14, 15, 16, 17 How to Renew right 14 18 How to React right 18 19 How to Sleep right 19 20 Conclusion 20 Note: You’re on way to discover YOG applications in managing other acts & thoughts 01-Oct-18 yog by ravirustagi16@gmail.com 2
- 3. 3. INTRODUCTION - 1 Mind Your Business All the Time • Firstly, KNOW THYSELF- HOW DO YOU - Work, Eat, Sleep, Think, & Feel ? - Walk, Cook, Study, & Learn ? - Speak, Listen, Travel, & Entertain ? - Stretch ? Foolishly, Wisely, Hurting, or Helping ? • Basically, All Of The Above Chores REQUIRE You to SIT, STAND, WALK, BREATHE, REACT & RENEW • ‘Yog’ Teaches- How to Do Each Act Right Sub-consciously • You can willfully engage body/mind to stand united against the negative tendencies that usually arise. सुमित vs. कुमित 01-Oct-18 yog by ravirustagi16@gmail.com 3
- 4. 4. INTRODUCTION - 2 Yog- Physical, Mental & Spiritual Nourishment 01-Oct-18 yog by ravirustagi16@gmail.com 4 ACT WELL Sit, Stand, Walk THINK WELL Train Sub-conscious BREATHE WELL Connect to Consciousness BE WELL 1: Chant Four Mantras - AUM (1 sec) - SOHAM (2 sec) - OM TAT SAT (3 sec) - OM BHUR BHUV SWA (4- 16 sec) 4: Sync Your - Move, - Breathing, - Mantra - Gratify 2: Know Thyself -How You Move -How You Breathe -How You Chant -How you React 3: Act & Learn -Right Move -Right Breathing -Right Mantra
- 8. 8. HOW TO STAND RIGHT – 3 Test your Standing posture 01-Oct-18 yog by ravirustagi16@gmail.com 8 Head Shoulders Back, Butt Touching The Wall Heels about 15 cm in Front of the wall • Test Your Posture… • Good posture as shown on right • Improve Your Posture • Move the 3-body contacts Up & Down • Knees Slightly Bent • Heels firm on ground • Slow motion • Thighs provide strength • Repeat 20 times in 2 minutes
- 12. 12. HOW TO BREATHE RIGHT-1 Often You may not know if your Breath Stinks! • What can Right Breathing Do for You? • Breathing unites body, brain, heart and courage to restore peace of mind • Feeds right amount of Oxygen to every cell, muscle, and organ of Body • Burns body fat and eliminates harmful toxin gases simultaneously • Your Goal in Breathing? • Know your chest expansion (4% healthy/ < 2% sign of sickness) • Know your resting heart rate (60-80 beats/minute healthy/>100 sign of sickness) • Know your breathing rate (10-12/minute healthy/ > 25 sign of sickness) • Pranayam practice: Exhale longer (6 - 10 sec) than Inhale (3 - 5 sec) is healthy. • Normal breathing: Inhale = Exhale = 3 second ea.…Equal Duration(10/minute) is healthy • What is Right breathing practice aka Pranayams? • In quest of fitness and happiness, there is no other more effective tool than 5 minutes of four basic Pranayams P1, P2, P3, P4. 01-Oct-18 yog by ravirustagi16@gmail.com 12
- 15. 15. HOW TO RENEW/RECHARGE -2 The Law of Substitution • Patanjali Yoga Sutra II.33 • िवतर्क बाधने प्रितपक्ष भावनम • If gloomy Rain is forecast, carry an Umbrella, and pray for Bright Sunshine • When afraid of Failure, give attention to Success • When feeling Sick, mentally dwell on Perfect Health • Expose Yourself to Music, Art and Sanskriti to connect with Beyond, (selfless) devoid of personal glory • Be in Good Mental/Spiritual terms with Everybody & Everything . Whole world is one family! 01-Oct-18 yog by ravirustagi16@gmail.com 15 Substitute Negative Thoughts With Positive Ones
- 16. 16. HOW TO RENEW/RECHARGE -3 Take a Sabbatical - Let the yogic observance of ‘Tapas’ be more creative: Just for one day • Fasting re-defined: Junk food-free & Worry-free • Express No Resentment or Ill Will, incl. to Self • Do some Yog & Affirm You Are Well & Happy • Observe the effect on Body, Mind & Spirit - Bet, You will like to do it often- once a month! - 5 yamas (restraints) & 5 niyamas (observances) 01-Oct-18 yog by ravirustagi16@gmail.com 16
- 18. 18. HOW TO REACT RIGHT Why punish A, for the wrong committed by B? TWO HUMANS (BODY/MIND/SPIRIT) TWO OBJECTS (SHAPE/SIZE) -----DOES’NT FOLLOW PHYSICS LAWS---- Action can be force, thought, or word ------- FOLLOWS PHYSICS LAWS------- Action/reaction: both measurable forces --------Reaction(Consequence) is----------- complex, yet manageable* --------------Reaction = Action----------------- simple & predictable *Managing emotions means- upgrade motives- selfish to unselfish to selfless Take a deep breath (‘phone-a-friend’): your mind is forewarned of rash reaction. It is practical to teach breathing/meditation along with the Laws of Physics. Students/Society will get benefited by learning early- How to react Right? 01-Oct-18 yog by ravirustagi16@gmail.com 18 Yes Contact/ Equal, Instant Reaction No Contact/ yet Over-reacting. Long term dispute Loving contact/ No yelling, & dispute resolved No Contact/ No action/ No reaction
- 19. 19. HOW TO SLEEP RIGHT Proof of Pudding is in Eating 01-Oct-18 yog by ravirustagi16@gmail.com 19 Sleep Like A Baby Insomnia in Adults - Most homes occupy both- Baby & Adult, need to learn from each other. - Modern research is proving that sound sleep 6-8 hours (without a pill) is essential for a healthy body & an alert mind. - Sleeplessness is similar to drug-addiction, both are bad habits, and both can be kicked out. But How? - Analyze if the sleep posture, or bed type, or constipation need to correct - The following Asanas (total 15 minutes) are found to be effective i) Viprit Karni, ii) Child pose, and iii) Yoga Nidra before retiring at night - Plus, instead of taking a sleeping/restless legs pill in the middle of night, sit down to meditate a few minutes. Sleep is reward of meditation - Simple but amazing cure. Works like a miracle!
- 20. 20. CONCLUSION • Adopt Yoging, & 3-in-1 stretch* Living 24/7 & Delaying Mortality • Cook/Eat, Save/Spend, Speak/Listen Humor/Serious, Work/Vacation------ • Examine 22 Body parts and 24 tatwas- getting nourished and standing united • Noble Intent & Effort are Your Responsibility • Celebrate Outcomes (O = I + E) with Gratitude • YOG skills help improve productivity at work • Choose a role model who excelled as a good human • 3-in-1 (Mantra, Moves, Breaths)* 01-Oct-18 yog by ravirustagi16@gmail.com 20 Abe Lincoln