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  1. 1. Dr. Shamanthakamani Narendran MD (pead), PhD (Yoga Science) YOGA & HEART
  2. 2. YOGIC CONCEPT OF STRESS <ul><li>Balance is harmony and imbalance at any level leads to disharmony and leads to misery. </li></ul><ul><li>At physical level and mental level it manifests as speed. </li></ul><ul><li>Speed at mind level manifests as fast thinking – slavery to thinking (uncontrolled thoughts). </li></ul><ul><li>At psychological level manifests as instability of the mind. </li></ul>
  3. 3. <ul><li>Lack of adjustment with the people and the environment around is the common complaint. </li></ul><ul><li>At emotional level, the imbalance manifests as periodic outbursts giving vent to feelings, resulting in failure in interactions and communications. </li></ul><ul><li>On the other hand when suppressed, leads to even more severe consequences like nerve shattering diseases – psychosomatic ailments. </li></ul>
  4. 4. I A Y T ANANDAMAYAKOSA TOTAL BLISS & FREEDOM VIJNANAMAYAKOSA PERFECT HEALTH & KNOWLEDGE MANOMAYAKOSA STRESS IS SPEED PRANAMAYAKOSA Integrated Approach of Yoga Therapy Five sheaths of existence. What we see outside is the grossest form of her existence.
  5. 5. Five Sheaths of Existence <ul><li>Annamaya Kosa </li></ul><ul><li>Material body. </li></ul><ul><li>Pranamaya Kosa </li></ul><ul><li>Energy sheath made up of cosmic energy. </li></ul><ul><li>Just as there are arteries and veins in physical body carrying blood, in this sheath there are channels called Nadis through which the prana flows. </li></ul><ul><li>If there is perfect harmony in the system then the flow of prana will be uniform. </li></ul><ul><li>If it gets obstructed, Nadis are blocked and results in imbalance in the flow of Pranas leading to diseases. </li></ul>
  6. 6. <ul><li>Manomaya Kosa </li></ul><ul><li>Subtler than energy sheath is the kosa of the mind – made up of our thoughts, likes and dislikes, etc. </li></ul><ul><li>Vijnanamaya Kosa </li></ul><ul><li>Sheath of knowledge and understanding. </li></ul><ul><li>Anandamaya Kosa </li></ul><ul><li>Subtlest of all is the sheath of Bliss – where there is perfect harmony, health and bliss. </li></ul>
  7. 7. <ul><li>Imbalances at Manomaya Kosa disturbs the Pranamaya Kosa. They in turn percolates to Annamaya Kosa, where the system which is weak by nature becomes a victim to ailments. Sage Vasista calls it Adhi. It may be anger hatred, fear, anxiety – but the original form is the speed – stress – imbalance. Similarly it may be any psychosomatic ailment like Asthma, Diabetes, Hypertension, Peptic ulcer etc. But the root cause is the same – a disturbed fast psyche. </li></ul>
  8. 8. Great Patanjali calls stress by the name “Klesas” <ul><li>They are 5 fold </li></ul><ul><li>Avidya – ignorance </li></ul><ul><li>Asmita – ego </li></ul><ul><li>Raga and Dvesa – strong likes and dislikes </li></ul><ul><li>Abhinivesa – infatuation – we are trapped in body and related objects. Originally we are all Bliss by nature. Due to imbalance – speed – disharmony we have grossified and are trapped in the miseries and untold sufferings – fear of old age and death. </li></ul>
  9. 9. <ul><li>The yogic techniques help in gradual thinning out of klesas and bring higher states of consciousness characterised by low stress levels and the greater and greater Bliss. </li></ul>
  10. 10. Common Causes of Stress <ul><li>External stressors </li></ul><ul><li>Physical environment : noise, bright lights, heat, confined spaces. </li></ul><ul><li>Social (interaction with people): rudeness, bossiness or aggressiveness on the part of someone else. </li></ul><ul><li>Organizational : rules, regulations, &quot;red tape,&quot; deadlines. </li></ul><ul><li>Major life events : death of a relative, lost job, promotion, new baby. </li></ul><ul><li>Daily hassles : commuting, misplacing keys, mechanical breakdowns. </li></ul>
  11. 11. <ul><li>Internal stressors </li></ul><ul><li>Lifestyle choices : caffeine, not enough sleep, overloaded schedule. </li></ul><ul><li>Negative self-talk : pessimistic thinking, self-criticism, over-analyzing. </li></ul><ul><li>Mind traps : unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking. </li></ul><ul><li>Stressful personality traits : Type A, perfectionist, workaholic, pleaser. </li></ul>
  12. 12. <ul><li>It is important to note that most of the stress that most of us have is actually self-generated. </li></ul><ul><li>This is a paradox because so many people think of external stressors when they are upset (it is the weather, the boss, the children, the spouse, the stock market). </li></ul><ul><li>Recognizing that we create most of our own upsets, however, is an important first step to dealing with them. </li></ul>
  13. 13. Stress Management Self-Care Technique <ul><li>Change lifestyle habits </li></ul><ul><li>Decrease caffeine (coffee, tea, colas, chocolate). </li></ul><ul><li>Put out the Cigarettes </li></ul><ul><li>Eat sensibly – a well-balanced diet. </li></ul><ul><li>Decrease consumption of junk food. </li></ul><ul><li>Eat slowly. </li></ul><ul><li>Regular exercise (at least 30 minutes, three times per week). </li></ul><ul><li>Adequate sleep </li></ul><ul><li>Time-outs and leisure time </li></ul><ul><li>Talk to friends </li></ul><ul><li>Relaxation exercises – Yoga practices </li></ul>
  14. 14. Yoga Sutras Stabilizing & Clearing the Mind maitri karuna mudita upekshanam sukha duhka punya apunya vishayanam bhavanatah chitta prasadanam ||1.33|| In relationships, the mind becomes purified by cultivating feelings of friendliness towards those who are happy, compassion for those who are suffering, goodwill towards those who are virtuous, and indifference or neutrality towards those we perceive as wicked or evil.
  15. 15. Four Streams of Yoga <ul><li>Karma Yoga – Buddhi Yoga or discipline of action </li></ul><ul><li>Bhakti Yoga – denotes the spiritual practice of fostering loving devotion to God. </li></ul><ul><li>Jnana Yoga – path of knowledge </li></ul><ul><li>Raja Yoga – royal yoga, royal union, Classical Yoga or simply Yoga – one of the six orthodox (astika) schools of Hindu philosophy, outlined by Patanjali in his Yoga Sutras. </li></ul>
  16. 16. Astanga Yoga of Maharshi Patanjali Yama Niyama Āsana Pranayama Pratyahara Dharana Dhyana Samadhi
  17. 17. <ul><li>Respiratory training – Pranayama (breathing and energy flow) </li></ul><ul><li>Postural training – Asana (physical postures) </li></ul><ul><li>Relaxation training – (guided relaxation techniques) </li></ul><ul><li>Concentration training – Trataka </li></ul><ul><li>Meditation . </li></ul>YOGA PRACTICES
  18. 18. Respiratory Training Tiger Stretch Pranayama
  19. 19. Cooling Pranayamas <ul><li>Sitkari (Folded – up – Tongue Pranayama) </li></ul><ul><li>Sitali (Beak – Tongue Pranayama) </li></ul><ul><li>Sadanta (Suck – through – Teeth Pranayama </li></ul>
  20. 20. Postural Training Badhakonasana Ardhakatichakrasana Straight Leg Raising
  21. 21. Ustrasana Malasana Ardha Matsyendrasana Uphavista Konasana
  22. 22. Ardha Shalabhasana Sasankasana
  23. 23. Relaxation Technique Instant Relaxation Technique Quick Relaxation Technique Deep Relaxation Technique
  24. 24. Concentration Training Trataka Eye rotation
  25. 25. Meditation Omkar Meditation
  26. 26. THANK YOU