"YOGA FOR STUDENTS TO IMPROVE CONCENTRATION, MINDFULNESS AND MEMORY" Students are constantly under extreme pressure and require high levels of professional competency, resilience, as well as ethical and compassionate behavior. Yoga helps students to face the challenges of life, live with clarity, confidence and steadiness with mental/emotional stability, improved concentration and lucid positive thoughts. It enables them to live ethically and with moral convictions. Yoga regulates the hypothalamic–pituitary–adrenal axis inducing and educing the relaxation response, promotes healthy nervous system resulting in overall balance and harmony. Yoga alters the brain chemistry by enhancing the production of feel-good happiness hormones such as gamma amino butyric acid (GABA), endorphins, dopamine, serotonin et al resulting in reduced levels of depression, anxiety and improved mood. Students experience higher levels of energy and enthusiasm with increased self-confidence and self-acceptance, improved level of fitness, sharper and more organised thoughts, enhanced memory and learning efficiency, better cognitive function enabling use of mental faculties more efficiently. Practice sessions will comprise of loosening practices, a healthy sequence of breath body movements, postures, energizing and de-stressing techniques involving focused breathing and relaxation for improved psychophysical effects. Yoga offers solace, reflection, joy, acceptance, peace and ease of body and mind. It helps connect with inner radiance and strength in the most demanding times promoting awareness of strengths and weaknesses and help them exploring the new horizons in this fast paced life.

1. "YOGA FOR STUDENTS TO IMPROVE
CONCENTRATION, MINDFULNESS & MEMORY“
Dr Ananda Balayogi Bhavanani
Director, CYTER of SBV, Pondicherry, India
Dr Meena Ramanathan
Deputy Director, CYTER of SBV, Pondicherry, India

2. Disclaimer
We would like to acknowledge and
thank all those whose creations
we have used in our presentation

3. Salutogenesis, our focus
• Moving from pathogenesis, the focus on disease
towards salutogenesis, the focus on health!
• CYTER is striding forward on an innovative path of
promoting holistic health for one and all.
• Bringing together ancient experiential wisdom of
Yoga with evidence based approach of modern
medical science.
Pathogenesis
Salutogenesis

4. INTRODUCTION
 Good health & wellbeing–priceless
 Ill health & disease – a curse
 The ‘State of Wellbeing’ has physical, emotional,
mental and spiritual dimensions
 Unhealthy lifestyle is a major underlying factor for
disease, disability and death.
 Yoga is primarily a ‘Way of Life’
 Adopt a Yogic lifestyle to
– Promote wellness
– Prevent dis-ease

5. WHAT IS YOGA ?
• Union (Yuj) of
– Body, emotions and mind
– Jivatma with Paramatma
• Skill in action
• Stilling the whirlpools of the mind
• Unity of thought, word and deed
• Four (five) fold awareness
• Equanimity of mind
• A way of life
• Conscious evolution

6. ASHTANGA YOGA
Eight limbs of Patanjali’s Ashtanga Yoga
• Yama - morality for daily living
• Niyama - ethics for the self
• Asana - firm & comfortable posture
• Pranayama - control of the vital energy
• Pratyahara - withdrawal from the senses
• Dharana - one pointed concentration
• Dhyana - state of meditation
• Samadhi - absolute oneness/absorption

7. And not merely the absence of disease.
Physical well-being
Mental well-being
Spiritual well-being
Social well-being
Definition of Health (WHO)
Health is a
dynamic
state of
complete…

9. ADVANTAGES OF YOGA
Wholistic:
• Preventive, promotive, curative
• Science, philosophy, art
• Involves body, mind, spirit
• Desirable +ve “side benefits”
• Simultaneous improvement in health and
control of other conditions
• Relief from stress - the main cause of Adhija
Vyadhi (psychosomatic disorders)

10. Yoga places great importance on a proper & healthy
lifestyle whose main components are:
• ACHAR – healthy physical activities & exercise
• VICHAR – right thoughts and right attitude towards
life that are vital for wellbeing.
• AHAR – healthy, nourishing diet with adequate intake
of fresh water; balanced intake of fresh food, green
salads, sprouts, unrefined cereals & fresh fruits.
Sattwic diet, prepared & served with love & affection.
• VIHAR – proper recreational activities to relax body
and mind are essential for good health.
• VYAVAHAR – healthy relationships for social health

11. Physiological Benefits
• Improved general health, posture, muscle tone, sleep,
immunity and pain tolerance
• Weight normalizes
• Stable autonomic nervous system
• Increased cardio-respiratory efficiency, musculo-
skeletal flexibility, range of joint movement, physical
endurance, strength and energy levels
• Normalizes HR,BP,RR and EMG activity
• Normalizes GIT and endocrine function

12. Psychological Benefits
• Improved mood
• Increased
– somatic awareness, kinesthetic awareness,
subjective well-being,
– self-acceptance
– self-actualization ,social adjustment
• Decreased
– hostility, anxiety, depression

13. Psychomotor Benefits
• Increased
– grip strength, dexterity, fine skills
• Improved
– eye-hand coordination
– reaction time
– depth perception
– steadiness and balance
– integrated functioning of body parts

14. Cognitive Function
Improved
Attention
Learning efficiency
Depth perception
Concentration
Memory

15. Biochemical Effects
The biochemical profile improves,
indicating an
Anti Stress & Anti Oxidant effect,
important in the prevention of degenerative
disorders.

16. Some Disorders Amiable to
Yoga Therapy
• C.V.S :Essential HT,CAD
• Respiratory :Asthma, COPD
• Stress :Tension headache
• M.S :Backache, RA, Spondilitis
• Metabolic :DM, thyroid disorders, obesity
• G.I.T :IBS, dyspepsia, ulcerative colitis
• Psychiatric :Anxiety, depression, phobias
• C.N.S :Mental retardation, epilepsy,
migraine and other headaches

17. YOGA ONLY NEEDS
• You and your
-Dedication
-Discipline and
-Determination
• A small and clean space
• A positive attitude
• Fresh air, light and water

18. Stress & Perception

21. CHOICE IS OURS
RESOLVE NOW !!!!
• If healthy – to stay fit
• If unwell – to restore health

22. Yoga practices for Students
Jathis Kriyas Asanas Pranayama
Head Malla Trikona / Veera(II) Nadi shuddhi
Hand/fingers Hastapada Paschimotana/
Purvatana
Sadanta
Legs Chatushpada Vajra/Hasta mudras Mukha Bhastrika
Torso twisting Nava (boating) Dharmika Pranava
Hip rotation Nava (wailing) Janushirasa
Bouncing on
toes/walk…
Pawanmuktha Upavishtakona
Spot jogging Pada Uttana Bhujanga/Dhanur
Brahma Mudra
Viparitakarani Mudra
Sequential practice of Kriyas:
10 /12 step sequence

23. Whooshing tensions away-nasarga
mukha bhastrika

24. Malla Kriya

25. Padahasta kriya

26. Tala Kriya
(upwards/lateral)

27. Trikona and Veera Asanas

28. Upavishtakona Asana
Janushirasa
Asana

29. Vajra Asana with Hasta Mudras

30. Uninostril / alternate nostril pranayamas
Suryanadi asana Chandranadi asana

31. Healing the neck-Brahma Mudra

32. Bhujanga & Dhanur Asanas

33. Tension relaxation coupling: Spanda
nishpanda

34. Chakra Meditation

36. To Ponder!!!
• What perspective do you choose in life?
• Why do you choose it?
• How do you choose it?
• Are you open to others perspectives?

37. Accredited with ‘A’ grade by NAAC