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  • NS-Nadi Shudhi
  • Yoga therapy techniques 2

    1. 1. YOGA THERAPY TECHNIQUES - 2 <ul><li>Back pain </li></ul><ul><li>Headache </li></ul><ul><li>Diabetes mellitus </li></ul><ul><li>Gastrointestinal disorder </li></ul><ul><li>Obesity </li></ul><ul><li>Menstrual Disorders </li></ul><ul><li>Yoga for Pregnancy </li></ul>
    2. 2. Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science) Y O G A F O R B A C K P A I N
    3. 3. BACK PAIN <ul><li>RELAX THE MUSCLES </li></ul><ul><li>BUILD UP STRENGTH IN MUSCLES </li></ul><ul><li>IMPROVE FLEXIBILITY </li></ul>MANAGEMENT YOGA THERAPY
    4. 4. I A Y T ANANDAMAYAKOSA TOTAL BLISS & FREEDOM VIJNANAMAYAKOSA PERFECT HEALTH & KNOWLEDGE MANOMAYAKOSA STRESS IS SPEED PRANAMAYAKOSA
    5. 5. <ul><li>AVOID </li></ul><ul><li>ACUTE BENDING OF THE SPINE </li></ul><ul><li>ALL DYNAMIC - JERKS </li></ul><ul><li>ALL PAINFUL, DIFFICULT POSTURES </li></ul>ANNAMAYA KOSA
    6. 6. SAVASANA + LEG BENT MAKARASANA ANNAMAYA KOSA RELAX SPINE MUSCLES
    7. 7. <ul><li>RELAX SPINE MUSCLES </li></ul><ul><li>STRETCH SAFELY AND RELAX </li></ul><ul><li>PAVANA MUKTA EXERCISE </li></ul><ul><li>FOLDED LEG LUMBAR STRETCH </li></ul><ul><li>CROSSED LEG LUMBAR STRETCH </li></ul>ANNAMAYA KOSA
    8. 8. REPEAT MOVEMENTS MANY TIMES FRONT - ABDOMINALS - DORSAL STRETCH STRAIGHT LEG RAISING BACK - SETU BANDHA STRENGTHEN BACK MUSCLES TO MAINTAIN IS BETTER THAN REPEATING
    9. 9. YOGASANAS - 12 SAFE POSTURES INCREASE FLEXIBILITY PRAYATNA AAITHILYA RELAXATION ANANTA SAMAPATTI JOY OF EXPANSION
    10. 10. INTEGRATED YOGA MODULE FOR BACK PAIN <ul><li>Specific practices </li></ul><ul><li>Folded leg lumbar stretch </li></ul><ul><li>Crossed leg lumbar stretch </li></ul><ul><li>Pavanamuktasana lumbar stretch </li></ul><ul><li>Setubandhasana lumbar stretch </li></ul><ul><li>Hand stretch breathing </li></ul><ul><li>Quick relaxation technique (QRT) </li></ul><ul><li>Breathing practice </li></ul><ul><li>Tiger breathing </li></ul><ul><li>Bhujangasana breathing </li></ul><ul><li>Ardha salabhasana breathing </li></ul><ul><li>Side leg raising </li></ul><ul><li>Relaxation in Makarasana </li></ul>
    11. 11. <ul><li>Yogasanas </li></ul><ul><li>Ardhakati cakrasana </li></ul><ul><li>Ardha cakrasana </li></ul><ul><li>Parivritta Trikonasana </li></ul><ul><li>Vakrasana </li></ul><ul><li>Deep relaxation technique (DRT) (with folded legs) </li></ul><ul><li>Pranayama </li></ul><ul><li>Vibhagiya svasana (sectional breathing) </li></ul><ul><li>Nadi suddhi </li></ul><ul><li>Sitkari/ sitali/ sadanta </li></ul><ul><li>Bhramari </li></ul><ul><li>Meditation </li></ul><ul><li>Nadanusandhana </li></ul><ul><li>OM meditation </li></ul><ul><li>Note </li></ul><ul><li>Jala Neti kriya – once a week in the morning before starting the 8 steps of IYM for backpain </li></ul><ul><li>Jyoti Trataka (20 min) – daily evening before dinner sitting in a chair </li></ul>
    12. 12. SPECIFIC PRACTICE <ul><li>Backache is a very common problem can be caused due to bad sitting posture, tension, stress, uncomfortable shoes, poor nutrition, lack of exercise, or overweight etc. </li></ul><ul><li>The pain can be found in both young and old and if not taken care of can turn chronic. </li></ul><ul><li>But it has been found that backache is fully and permanently cured by yogic treatment. </li></ul><ul><li>Treatment of backaches is possible by following a proper diet, by not sleeping on a soft bed and by practicing some selected asana. </li></ul>
    13. 13. <ul><li>Daily Practice : </li></ul><ul><li>Rechaka Pranayam </li></ul><ul><li>Puraka Pranayam </li></ul><ul><li>Recommended Asanas : </li></ul><ul><li>Pavanamuktasana (Relieving the flatus) - Helps release flatus </li></ul><ul><li>Bhujangasana (Cobra pose) - brings flexibility to the spine. </li></ul><ul><li>Salabhasana (Locust pose)- brings flexibility to the spine, invigorates the eyes, face, lungs, chest, neck, shoulders and whole of upper body. </li></ul><ul><li>Uttanpadasana (Raising the legs) - takes away extra weight of the abdominal area, and strengthens spinal cord. </li></ul><ul><li>Shavasana (Corpse pose) - relaxes the body. </li></ul>
    14. 14. BACK PAIN IN CHILDHOOD
    15. 15. REHABILITATION <ul><li>Mainstay </li></ul><ul><li>Back education </li></ul><ul><li>Primary prevention </li></ul><ul><li>Back posture programmes in school </li></ul>
    16. 16. EXERCISES FOR THE SPINE <ul><li>The primary goals of an exercise program for spine are to make the muscles of the back, stomach, hips and thighs strong and flexible. </li></ul><ul><li>Exercises should be incorporated into an overall program of aerobic conditioning such as walking, bike riding, swimming, or jogging. </li></ul>
    17. 17. Initial Exercise Program Ankle Pumps Heel Slides Abdominal Contraction Wall Squats Heel Raises Straight Leg Raises
    18. 18. Intermediate Exercise Program Single Knee to Chest Stretch Hamstring Stretch Lumbar Stabilization Exercises with Swiss Ball Standing with Ball between Low Back and the Wall Lie on the Stomach over Ball
    19. 19. Advanced Exercise Program Hip Flexor Stretch Piriformis Stretch Lumbar Stabilization Exercises with Swiss Ball
    20. 20. SUMMARY <ul><li>Back pain is common in children </li></ul><ul><li>Incidence in adolescence higher with girls > boys </li></ul><ul><li>Associations with weight of school bags, availability of lockers and family history </li></ul><ul><li>Red flags </li></ul><ul><li>MRI most valuable for imaging </li></ul><ul><li>Rehabilitation and back education is mainstay of treatment </li></ul>
    21. 21. Tips to Avoid Back Pain <ul><li>Try not to lift anything heavy. If not squat and pick it up instead of bending. </li></ul><ul><li>Exercise regularly but avoid straining back. </li></ul><ul><li>Always maintain a good posture. Back pain can cause if slouch and working for long hours at chair, to avoid get one that has good back support. </li></ul>
    22. 22. <ul><li>Avoid standing or bending for too long. This can strain the back a lot. </li></ul><ul><li>It is very important to sleep on the right mattress. Get one that is not too firm or too soft. Use a pillow to support the neck. </li></ul><ul><li>Maintain a healthy weight. Obesity can cause immense back pain. So work on shedding those extra pounds. </li></ul>
    23. 25. YOGA FOR HEAD ACHE !!! ???
    24. 26. YOGA PRACTICES <ul><li>YOGA IS BALANCE (SAMATVAM) </li></ul><ul><li>I A Y T CORRECTS IMBALANCES </li></ul><ul><li>AIMS : </li></ul><ul><li>STRESS REDUCTION </li></ul><ul><li>RELIEF OF PAIN </li></ul><ul><li>MEDICATION REDUCTION </li></ul>
    25. 27. Ánandamaya Kôùa Vijòanánmaya Kôùa PERFECT HEALTH Manômaya Kôùa Annamaya Kosa Pranamaya Kosa ÁDHIJA VYÁDHIS YOGA Panchakosa concept
    26. 28. ANNAMAYA KOSA <ul><li>Vamana dhouti once a week </li></ul><ul><li>Performed at the beginning of headache can abate an attack. </li></ul>KRIYAS <ul><li>KAPALABHATI </li></ul><ul><li>JALA NETI </li></ul><ul><li>TRATAKA </li></ul><ul><li>AVOID DURING SEVERE H.A </li></ul>
    27. 29. ASANAS <ul><li>HEAD ROLLING -- </li></ul><ul><li>Massages the scalp muscle </li></ul><ul><li>Releases pranic blocks </li></ul>
    28. 30. ASANAS BASIC SET OF 12 ASANAS – Deep rest Sthira sukham ásanám Stability and effortlessness in the final position
    29. 31. PRAYATNA SHAITHILYA RELAXATION ANANTA SAMAPATTI JOY OF EXPANSION BASIC SET OF 12 ASANAS - DEEP REST ASANAS
    30. 32.  ATIJERNATVAM PRANIC IMBALANCE TOO MUCH OF PRANA DRAWN TO HEAD PRANA SAMANA APANA PRANAMAYA KOSA
    31. 33. PRANA SAMANA APANA PRANIC IMBALANCE PRANAYAMA SECTIONAL BREATHING - DIVERTS TO SAMANA SAV- RIGHT SIDED HEADACHE CAV- LEFT SIDED HEADACHE N S- BALANCE
    32. 34. <ul><li>= A bad habit of excessive focussing and speed </li></ul><ul><li>= A good habit of defocussing </li></ul><ul><li>and expansion </li></ul>Aim of IAYT in tension headache MANOMAYA KOSA TENSION MUS. SPASM Vol. N.S.
    33. 35. CM VERY USEFUL TO SLOW DOWN  MEDITATION MOVE FROM DHARANA TO DHYANA FROM DHYANA TO SAMADHI
    34. 36. PURPOSE OF LIFE NATURE OF HAPPINESS MEANING OF LIFE !!! ??? VIJNANAMAYA KOSA ### ***
    35. 37. ANANDAMAYA KOSA BLISS AND SATISFACTION IS MY TRUE NATURE YOGASTAH KURU KARMANI LIFE OF JOY, HUMOUR, ACCEPTANCE, SURRENDER
    36. 38. INTEGRATED YOGA MODULE FOR HEADACHE AND NECK PAIN <ul><li>Loosening and breathing exercises </li></ul><ul><li>Loosening of fingers </li></ul><ul><li>Loosening of wrists </li></ul><ul><li>Rotation of shoulder </li></ul><ul><li>Neck bending </li></ul><ul><li>Neck rotation </li></ul><ul><li>Pada sancalana </li></ul><ul><li>Hand stretch breathing </li></ul><ul><li>Tiger breathing </li></ul><ul><li>Sasankasana breathing </li></ul><ul><li>Head rolling </li></ul><ul><li>Suryanamaskara </li></ul><ul><li>Quick relaxation technique (QRT) </li></ul>
    37. 39. <ul><li>Yogasanas </li></ul><ul><li>Ardhakaticakrasana </li></ul><ul><li>Padahastasana </li></ul><ul><li>Trikonasana </li></ul><ul><li>Vakrasana/ Ardha-Matsyendrasana </li></ul><ul><li>Ustrasana </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Viparitakarini </li></ul><ul><li>Deep relaxation technique (DRT) </li></ul>
    38. 40. <ul><li>Pranayama </li></ul><ul><li>Kapalabhati </li></ul><ul><li>Vibhaga pranayama </li></ul><ul><li>Candra Anuloma pranayama </li></ul><ul><li>Nadi suddhi </li></ul><ul><li>Sitali/ Sitkari/ Sadanta </li></ul><ul><li>Bhramari </li></ul><ul><li>Meditation (Dhyana Dharana) </li></ul><ul><li>Nadanusandhana </li></ul><ul><li>OM meditation </li></ul><ul><li>Kriyas </li></ul><ul><li>Jala Neti </li></ul><ul><li>Sutra Neti </li></ul><ul><li>Vamana Dhouti </li></ul>
    39. 41. <ul><li>Avoid </li></ul><ul><li>Supine postures – Dhanurasana </li></ul><ul><li>Severe cases of headach and neck pain should also avoid </li></ul><ul><ul><li>Extreme forward bending </li></ul></ul><ul><ul><li>Sutra Neti </li></ul></ul><ul><ul><li>Vamana Dhouti </li></ul></ul>
    40. 42. <ul><li>Headache is usually but a symptom of disease somewhere in the body. </li></ul><ul><li>Disease conditions and irritation anywhere in the system are telegraphed to headquarters in the brain and there manifest in the form of various symptoms, the most frequent of which is headache. </li></ul><ul><li>Yoga aims at reducing chronic headaches by calming the mind. </li></ul><ul><li>Breathing Exercises and Meditation can also provide relief. </li></ul>SPECIFIC PRACTICE
    41. 43. <ul><li>For daily practice: </li></ul><ul><li>Practice Jal Neti (Nasal cleansing) for immediate relief. </li></ul><ul><li>Rechaka - Puraka Pranayama - corrects disorders of digestive system, circulatory and respiratory system. </li></ul><ul><li>Shitali Pranayama - has a great soothing, relaxing and cooling effect on the whole body; helps people suffering from high blood pressure, gastric troubles, tension and anxiety. </li></ul>
    42. 44. <ul><li>Recommended Asana : </li></ul><ul><li>Suryanaskara (Sun salutation) - invigorates the central nervous system. </li></ul><ul><li>Bhujangasana (Cobra pose) - inwardly activates the whole of abdominal area, neck, shoulders, face and head areas. </li></ul><ul><li>Shavasana.(Corpse Pose) - removes fatigue and quitens the mind ; must be practised at the end of asansa. </li></ul>
    43. 45. <ul><li>Pachhimottanasana </li></ul><ul><li>Halasana </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Shavasana </li></ul><ul><li>Shirshasana </li></ul>Headache <ul><li>Suryanamaskara </li></ul><ul><li>Shirshasana </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Uttanapadasana </li></ul><ul><li>Padmasana </li></ul><ul><li>Pachhimottanasana </li></ul><ul><li>Shavasana </li></ul><ul><li>Pranayama </li></ul>Migraine
    44. 46. T H A N K Y O U
    45. 47. Y O G A F O R D I A B E T E S M E L L I T U S Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science)
    46. 48. <ul><li>EXERCISE BURNS CALORIES </li></ul><ul><li>REDUCES WEIGHT </li></ul><ul><li>INCREASES INSULIN SENSITIVITY </li></ul>EXERCISES
    47. 49. YOGA IN DIABETES - HOW? MASTERY OVER MIND BETTER ADHERENCE TO DIET BETTER MASTERY OVER APPETITE & SATISFACTION MASTERY OVER CRAVINGS FOR JUNK FOOD & SWEET APPETITE SATIETY
    48. 50. = MASTERY OVER MIND YOGA HELPS TO MAINTAIN REGULARITY OF EXERCISE BY BREAKING THE LIMITATION OF LAZINESS YOGA IN DIABETES - HOW?
    49. 51. <ul><li>IMPROVES BLOOD FLOW TO PANCREAS BY INCREASING NEGATIVE SUCTION PRESSURE IN ABDOMINAL CAVITY </li></ul>YOGA IN DIABETES - HOW? NAULI AGNISÁRA
    50. 52. DEEP REST IMPROVES BETA CELL EFFICIENCY ARDHA MATSYÄNDRA MAYÜRÁSANA STIMULATION & DEEP REST DHANURÁSANA YOGA IN DIABETES - HOW?
    51. 53. THYMUS B T YOGA IN DIABETES - HOW? REDUCE AUTO IMMUNITY INSULIN ANTIBODY
    52. 54. YOGA IN DIABETES - HOW? INCREASES SENSITIVITY OF CELL WALL INSULIN RECEPTORS GLUCOSE INSULIN ALL CELLS CLEANSING PRÁNÁYÁMA
    53. 55. INTEGRATED YOGA MODULE FOR DIABETES MELLITUS <ul><li>Breathing practices </li></ul><ul><li>Hands in and out breathing </li></ul><ul><li>Ankle stretch breathing </li></ul><ul><li>Tiger breathing </li></ul><ul><li>Straight leg raise breathing </li></ul><ul><li>Instant relaxation technique (IRT) </li></ul><ul><li>Loosening Exercises </li></ul><ul><li>Jogging </li></ul><ul><li>Forward and backward bending </li></ul><ul><li>Side bending </li></ul><ul><li>Twisting </li></ul><ul><li>Pavanamuktasana kriya </li></ul><ul><li>Dhanurasana swing </li></ul><ul><li>Quick relaxation technique (QRT) </li></ul>
    54. 56. <ul><li>Yogasanas </li></ul><ul><li>Standing </li></ul><ul><li>Ardhakati cakrasana </li></ul><ul><li>Padahastasana </li></ul><ul><li>Parivrutta Trikonasana </li></ul><ul><li>Sitting </li></ul><ul><li>Vakrasana/ Ardha Matsyendrasana </li></ul><ul><li>Prone </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Supine </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Deep relaxation technique (DRT) </li></ul>
    55. 57. <ul><li>Pranayama </li></ul><ul><li>Kapalabhati </li></ul><ul><li>Vibhagiya pranayama (sectional breathing) </li></ul><ul><li>Nadisuddi pranayama </li></ul><ul><li>Sitkari pranayama </li></ul><ul><li>Bhramari pranayama </li></ul><ul><li>Meditation </li></ul><ul><li>Nadanusandhana </li></ul><ul><li>OM Meditation </li></ul>
    56. 58. <ul><li>Vamanadhouti + DRT – Once a week </li></ul><ul><li>Sankhapraksalana + DRT – Once a month </li></ul><ul><li>Laghu Sankapraksalana + DRT – Daily </li></ul>
    57. 59. SPECIFIC PRACTICES <ul><li>Yoga can be an effective supplement to diabetes treatment. </li></ul><ul><li>It helps in controlling the blood sugar level by helping the pancreas to produce more insulin. </li></ul><ul><li>If diabetes is caused by lack of exercise or stress, yoga eliminates the dependence on insulin treatment. </li></ul><ul><li>For daily practice: </li></ul><ul><li>Bhastrika Pranayama </li></ul><ul><li>Nadi Shodak Pranayama </li></ul><ul><li>Ujjayi Pranayama </li></ul>
    58. 60. <ul><li>General considerations : People with diabetes should be treated and regularly checked by a medical doctor. The severity of diabetes may vary from mild forms requiring nothing more than diet to severe insulin dependent forms requiring systematic and long term medical treatment. </li></ul><ul><li>Contraindications : Patients with well treated diabetes without complications tolerate most yoga practices and benefit from them. </li></ul>
    59. 61. <ul><li>Recommendations : People with diabetes often benefit from asanas and relaxation. The blood sugar levels should be followed up to adjust the doses of insulin or other medicines to healthier yogic life style. </li></ul>
    60. 62. <ul><li>Recommended Asanas : </li></ul><ul><li>Suryanamaskara (Sun salutation) - activates almost all glands; due to reverse circulation of blood during this asan invigorates the facial tissues , the nervous system etc. </li></ul><ul><li>Bhujangasana (Cobra Pose) - activates whole of abdominal area. </li></ul><ul><li>Paschimotanasana (Head-knee forward Bend)- activates pancreas, thus regularising its functioning to secrete insulin in a normal way. </li></ul>
    61. 63. <ul><li>Vakrasana (Obtuse Pose)- affects the waist and abdominal area. </li></ul><ul><li>Matsyendrasana - has great effect on pancreas , adrenal, thyroid and sex glands. </li></ul><ul><li>Suptavajrasana - corrects disorders of stomach, intestine, liver, kidneys, spleen etc. ; enhances sexual potentiality. </li></ul><ul><li>Dhanurasana - affects pancreas, adrenal, thyroid, parathyroids, pituitary and sex glands; develops digestive power ; corrects menstrual problems in women. </li></ul>
    62. 64. Thank You Thank You
    63. 65. DIABETES MELLITUS (DM) IN PREGNANT WOMEN How yoga helps?
    64. 66. Group practice Ankle Stretch Hands In & Out
    65. 67. Tiger Stretch Side Stretch
    66. 68. Loosening Exercises Backward Bending Forward Bending
    67. 69. Sitting Postures Vajrasana Ardha Matsyendrasana
    68. 70. Badha Konasana Squatting
    69. 71. Uphavista Konasana
    70. 72. Sasankasana
    71. 73. Supine Postures Viparita Karani Viparita Karani with Wall Support
    72. 74. <ul><li>Mastery over Prana </li></ul><ul><li>– Slowing of breath </li></ul><ul><li>– Awareness of breathing </li></ul><ul><li>– Balance between the two nostrils. </li></ul><ul><li>2. There is intimate connection between mind and Prana. </li></ul>Pranayama
    73. 75. 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>
    74. 76. Relaxation Techniques <ul><li>Instant Relaxation Technique (IRT) </li></ul><ul><li>Quick Relaxation Technique (QRT) </li></ul><ul><li>Deep Relaxation Technique (DRT) </li></ul>
    75. 77. Meditation Omkar Meditation
    76. 78. Mudra Aswini Mudra
    77. 80. DIABETES MELLITUS (DM) IN CHILDREN How yoga helps?
    78. 81. <ul><li>Regular exercise is good for diabetes. </li></ul><ul><li>Exercise improves sugar and weight control, and increases a sense of well being </li></ul>Diabetic Exercise Tips <ul><li>Do’s </li></ul><ul><li>Can participate in active sports </li></ul><ul><li>Keep sugar or other carbohydrate source handy. </li></ul><ul><li>Don’ts </li></ul><ul><li>Avoid exercise soon after injecting insulin </li></ul><ul><li>Do not exercise on an empty stomach </li></ul>
    79. 82. <ul><li>Change daily into clean, soft socks or stockings which must neither be too big nor too small. </li></ul><ul><li>Keep the feet warm and dry. Preferably wear socks or stockings of cotton and leather shoes. </li></ul><ul><li>Never walk barefoot neither indoors nor outdoors. </li></ul><ul><li>Always wear shoes that fit. This applies also to sandals </li></ul><ul><li>Examine shoe everyday for cracks, pebbles, nails, and other irregularities which may irritate the skin. </li></ul>Special Attention for Foot
    80. 83. <ul><li>Wash feet daily with lukewarm water and soap, just as wash hands. </li></ul><ul><li>Dry feet well, also between the toes. </li></ul><ul><li>Cut nails straight across. Ingrown nails and calluses should receive expert attention. </li></ul><ul><li>Keep the skin supple with moisturizing lotion, but do not apply it between the toes. </li></ul>
    81. 84. <ul><li>If not diabetic, but at high risk, require to take care of health. </li></ul><ul><li>Should watch weight in particular waist line. </li></ul><ul><li>Exercise regularly. </li></ul><ul><li>Eat healthy – cut out fat, reduce refined rich fried food, avoid calorie dense sweets and red meat. </li></ul><ul><li>Eat cereals and pulses, vegetables and fruits, avoid or reduce alcohol intake and go for medical checkup regularly. </li></ul><ul><li>Avoid excessive psychological and physical stress. </li></ul>Can Diabetes be prevented ?
    82. 85. <ul><li>All types of diabetes are serious and require full attention. </li></ul><ul><li>Insulin is given from outside when insulin producing cells do not produce enough insulin </li></ul><ul><li>High blood sugar is toxic to the insulin producing cells. </li></ul><ul><li>Improperly controlled diabetes worsens the condition and further damages the already stressed insulin producing cells. </li></ul><ul><li>Controlling diabetes is important irrespective of whether one is treated with/without insulin </li></ul>Is Insulin requiring DM more serious ?
    83. 86. YOGA PRACTICES
    84. 87. Ride your Bumpy Camel COBRA POSE
    85. 88. ELEPHANT POSE FISH POSE
    86. 89. Running Train Air Walk Sliding Board
    87. 90. Birthday Candles Candle Pose
    88. 91. Deep Relaxation Jogging Through the Jungle
    89. 92. MEDITATION
    90. 94. PASSIVE YOGIC EXERCISES <ul><li>Infants below 3 to 4 years. </li></ul><ul><li>Children with neurological or muscular disabilities who are unable to do active asanas </li></ul>There are two ways to live your life. One is as through nothing is a miracle. The other is as though everything is a miracle. Albert Einstein (1879 - 1955)
    91. 95. PASSIVE YOGIC PRACTICES
    92. 96. 1 to 4 Months GRIP CHEST CROSS
    93. 97. 3 to 4 Months BICYCLE
    94. 98. 5 to 6 Months PULL-UP ELBOW STAND
    95. 99. 7 to 8 Months TOE TO EAR WHEELBARROW
    96. 100. 9 to 11 Months MOUNTAIN CLIMBING
    97. 101. 12 to 22 Months LAY-BACK
    98. 102. TOUCH AND HUG
    99. 103. SQUATTING
    100. 104. HIP LIFT
    101. 105. 12 to 22 Months HEAD-TO-TOES
    102. 106. TRAIN TRACKS
    103. 107. BALANCE BEAM WALK
    104. 108. BASIC PUSH-UP
    105. 109. ANGRY CAT
    106. 110. ROWING
    107. 111. Thank You
    108. 112. YOGA FOR LIVER DISEASES
    109. 113. YOGA PRACTICES <ul><li>YOGA IS BALANCE (SAMATVAM) </li></ul><ul><li>I A Y T CORRECTS IMBALANCES </li></ul><ul><li>AIMS : </li></ul><ul><li>STRESS REDUCTION </li></ul><ul><li>RELIEF OF PAIN </li></ul><ul><li>MEDICATION REDUCTION </li></ul>
    110. 114. <ul><li>General considerations : It again depends on the degree and kind of problem. Mild liver diseases do not limit the choice of practices, whereas severe and/or acute problems do. </li></ul><ul><li>Contraindications : Excessive physical strain and the practices which shake or move the liver area violently. </li></ul><ul><li>Recommendations : The liver can be compared to the chemical factory of the body, that is why harmful substances, such as alcohol, should be strictly avoided. </li></ul>SPECIFIC PRACTICE
    111. 115. <ul><li>Suryanamaskara </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Shirshasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Shavasana </li></ul><ul><li>Pranayama </li></ul>Jaundice <ul><li>Sarvangasana </li></ul><ul><li>Halasana </li></ul><ul><li>Mayurasana </li></ul><ul><li>Baddhapadmasana </li></ul>Liver enlargement <ul><li>Jalaneti </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Vajrasana </li></ul><ul><li>Supta Vajrasana </li></ul>Spleen enlargement
    112. 116. T H A N K Y O U
    113. 117. DIGESTIVE DISORDERS YOGA FOR ACID PEPTIC DISEASE IRRITABLE BOWEL SYNDROME
    114. 118. Ánandamaya Kôùa Vijòanánmaya Kôùa PERFECT HEALTH Manômaya Kôùa Annamaya Kôùa Pránamaya Kôùa ÁDHIJA VYÁDHIS Panchakosa concept
    115. 119. ANANDAMAYA KOSA ACTION IN RELAXATION <ul><li>ALL PRACTICES SHOULD TOUCH THIS KOSA </li></ul><ul><li>DIFFUSE FROM NAVAL REGION </li></ul><ul><li>DIFFUSE REGION OF PAIN </li></ul><ul><li>BLISS IS MOKSA </li></ul><ul><li>FREEDOM IS ANANDA </li></ul>
    116. 120. VIGNANAMAYA KOSA <ul><li>BASIC CONCEPT OF LIFE </li></ul><ul><li>PURPOSE OF LIFE </li></ul><ul><li>GOALS IN LIFE </li></ul><ul><li>SEARCH FOR TRUTH </li></ul><ul><li>SILENCE IS HAPPINESS </li></ul>
    117. 121. MANOMAYA KOSA STAGE – I OF APD & IBS AS ADHIJA VYADHI DHARANA to DHYANA FOCUS to DEFOCUS NAVAL to EXPANSION EMOTIONS - JEALOUSY to ACCEPTANCE & APPRECIATION
    118. 122. MANOMAYA KOSA cont. <ul><li>CM - DEEP CALMNESS </li></ul>STRESS IS SPEED  - MEDITATION DIVINE MOOD - CALM - REST
    119. 123. REDUCES STRESS DEVOTION - BHAKTI - SURRENDER MANOMAYA KOSA cont. JOY OF BEING IN THE PRESENCE OF THE BELOVED
    120. 124. EMOTIONS NONCOMPLAINING TOLERANCE ACCEPTANCE SURRENDER
    121. 125. <ul><li>STRESS - ACUTE </li></ul><ul><li>CHRONIC </li></ul><ul><li>SUPPRESSED </li></ul><ul><li>HABITS, CRAVINGS, ALCOHOL, SMOKING </li></ul><ul><li>MASTERY OVER MIND TO </li></ul><ul><li>STRENGTHEN WILL POWER & CONFIDENCE </li></ul>
    122. 126. YOGA IS CAPACITY TO DO, NOT TO DO, OR DO IT OTHERWISE <ul><li>TO SMOKE, NOT TO SMOKE, REPLACE BY SIMPLER JOY </li></ul><ul><li>SHIFT TO THE INNER COMPARTMENT (ANTHARRANGA) WHEN DISTRESSED. </li></ul><ul><li>REPLACEMENT - SEETALI / SEETKARI, KAPALABHATI </li></ul>HOW TO STOP SMOKING ?
    123. 127. Cigarette smoking contributes to a remarkable number of diseases, including coronary heart disease, stroke, chronic obstructive pulmonary disease, peripheral vascular disease, peptic ulcer disease, and many types of cancer.
    124. 128. General discomfort aches and pains STAGE - II OF APD / IBS AS ADHIJA VYADHI  PRANA SAMANA APANA PRANIC IMBALANCE APD - ATIJERNATVAM TOO MUCH OF PRANA FOCUSSED IN SAMANA IBS - KUJÈRNATVAM TOO MUCH OF PRANA FOCUSSED IN APANA
    125. 129. PRANA SAMANA APANA PRANAMAYA KOSA PRANIC IMBALANCE PRANAYAMA SECTIONAL BREATHING STABILIZES SAMANA NS- 12 ROUNDS 4 TIMES A DAY
    126. 130. IAYT ANNAMAYA KOSA <ul><li>DO ANY POSTURES AGGRAVATE PAIN IN APD ? </li></ul><ul><li>FORWARD BEND IN SITTING – BLOCKS PRANA IN STOMACH </li></ul>EMPHASISE : STANDING POSTURES BACK BENDING & DRT
    127. 131. VAMANA DHOUTI UDDIYANA BANDHA NAULI KRIYA AGNISARA KRIYA ANNAMAYA KOSA cont. KRIYAS IN APD
    128. 132. <ul><li>TO BRING HARMONY & BALANCE </li></ul><ul><li>Avoid during episodes of diarrhea </li></ul><ul><li>Dynamic practices in standing position </li></ul>ASANAS FOR IBS
    129. 133. <ul><li>EMPHASIZE - INVERTED POSTURES </li></ul><ul><li>VIPARETA KARANI WITH SUPPORT </li></ul><ul><li> - DEEP ABDOMINAL BREATHING </li></ul><ul><li>- AAA CHANTING </li></ul><ul><li>- ASVINI MUDRA </li></ul><ul><li>PRABHEDAS OF SARVANGASANA </li></ul><ul><li>HALASANA, MATSYASANA </li></ul><ul><li>SIRSASANA </li></ul>DURING ACUTE ATTACKS
    130. 134. OVERALL YOGIC MANAGEMENT <ul><li>Satvik food </li></ul><ul><li>Moderation in eating </li></ul><ul><li>Special technique for GID </li></ul><ul><li>Come out of strong likes and dislikes </li></ul><ul><li>Come out of excessive desires </li></ul><ul><li>Happiness analysis eg. Gulab jamoon </li></ul><ul><li>Prayers </li></ul><ul><li>Good postures </li></ul><ul><li>Good yogic activities </li></ul><ul><li>Food cooked and served in good atmosphere </li></ul>
    131. 135. INTEGRATED YOGA MODULE FOR GASTROINTESTINAL DISORDER <ul><li>Breathing exercises </li></ul><ul><li>Ankle stretch breathing </li></ul><ul><li>Tiger breathing </li></ul><ul><li>Straight leg raise breathing </li></ul><ul><li>Navasana breathing </li></ul><ul><li>Instant relaxation technique (IRT) </li></ul><ul><li>Sithilikarana Vyayama (loosening exercises) </li></ul><ul><li>Jogging </li></ul><ul><li>Forward and Backward bending </li></ul><ul><li>Side bending </li></ul><ul><li>Twisting </li></ul><ul><li>Pavanamuktasana kriya </li></ul><ul><li>Quick relaxation technique (QRT) </li></ul>
    132. 136. <ul><li>Yogasanas </li></ul><ul><li>Ardhakaticakrasana </li></ul><ul><li>Padahastasana </li></ul><ul><li>Parivritta Trikonasana </li></ul><ul><li>Vakrasana/ Ardha-Matsyendrasana </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Uddiyana Bandha / Agnisara </li></ul><ul><li>Nauli kriya </li></ul><ul><li>Viparitakarani kriya </li></ul><ul><li>Deep relaxation technique (DRT) </li></ul>
    133. 137. <ul><li>Pranayama </li></ul><ul><li>Kapalabhati </li></ul><ul><li>Vibhaga pranayama (sectional breathing) </li></ul><ul><li>Nadisuddhi pranayama </li></ul><ul><li>Sitali/ Sitkari/ Sadanta pranayama </li></ul><ul><li>Bhramari pranayama </li></ul><ul><li>Meditation (Dhyana Dharana) </li></ul><ul><li>Nadanusandhana </li></ul><ul><li>OM meditation </li></ul><ul><li>Kriyas </li></ul><ul><li>Jala Neti </li></ul><ul><li>Sutra Neti </li></ul><ul><li>Vamana Dhouti </li></ul><ul><li>Laghu Sankhapraksalana </li></ul>
    134. 138. SPECIFIC PRACTICE <ul><li>Yoga aims at curing this problem by altering one's state of mind and helping the person to calm down physically and mentally. </li></ul><ul><li>When stress does not stimulate excess secretion of gastric juices, the ulcers heal naturally. </li></ul><ul><li>One also has to eat correctly so that wrong foods do not upset the digestive system. </li></ul><ul><li>It recommends chewing the food slowly and concentrating on eating. </li></ul><ul><li>Yoga recommends a high-fiber diet, regular exercise and avoid rushing in the morning. </li></ul>
    135. 139. <ul><li>Ulcers (peptic or duodenal) </li></ul><ul><li>General considerations : These problems are often related to stress and life-style. </li></ul><ul><li>Contraindications : In acute problems we usually avoid the practices which may increase the pain such as Agnisara Dhauti, Kapalabhati, Mayurasana, Shalabhasana or Bhunjangasana. Dhauti (Kunjal) should be avoided because it removes the protective mucus membrane and may irritate the stomach during vomiting. </li></ul><ul><li>Recommendations : General relaxation and relaxation of the abdominal area. Meditation and calming pranayama in Vajrasana. </li></ul>
    136. 140. <ul><li>Pancreas (inflammation) </li></ul><ul><li>General considerations : Acute inflammation of the pancreas (pancreatitis) is extremely painful and medical aid should be called immediately. </li></ul><ul><li>Contraindications : A careful approach, especially with the practices increasing the pressure in the abdominal cavity, is advisable even in people with chronic pancreatitis. </li></ul><ul><li>Recommendations : Relaxation and meditation practices. </li></ul>
    137. 141. <ul><li>Colitis </li></ul><ul><li>General considerations : It is the inflammation of the large intestine. </li></ul><ul><li>Contraindications : Physically demanding practices strongly pressing or moving the intestines. </li></ul><ul><li>Recommendations : Meditation and relaxation. </li></ul>
    138. 142. <ul><li>Kidney and urinary tracts diseases </li></ul><ul><li>General considerations : Medical advice about the ability to tolerate any exercise is advisable. </li></ul><ul><li>Contraindications : People with serious kidney diseases and dropsy should avoid excessive intake of water (e.g. during Shankha Prakshalana). People with acute inflammatory diseases of the urinary tract should avoid strenuous physical exercises and inverted asanas. To stop the flow of urine repeatedly during urination may strengthen the sphincters, but it may somewhat increase the risk of an inflammation. To insert a catheter (even a sterile one) in the urethra increases the risk of inflammation more. </li></ul>
    139. 143. <ul><li>Recommendations : Relaxation and Ujjayi in Shavasana for acute inflammations. Yoga tradition recommends Uddiyana, Agnisara Dhauti, Garudasana, etc. in non-acute problems. </li></ul>
    140. 144. <ul><li>Gallbladder stones </li></ul><ul><li>General considerations : Acute problems, especially if associated with inflammation, require medical aid. </li></ul><ul><li>Contraindications : No practices pressing or moving this area (such as Nauli) are advisable. </li></ul><ul><li>Recommendations : Proper medical care can be supplemented by relaxation which decreases most types of pain. Laghoo Shankhaprakshalana can be according to Yoga tradition used in non-acute problems. </li></ul>
    141. 145. <ul><li>Recommended Asanas : </li></ul><ul><li>Rechaka - Puraka Pranayama </li></ul><ul><li>Uttanapadasan (Raising the legs) - exercises all abdominal muscles, corrects disorders of pancreas, cures constipation, wind troubles; takes away extra weight of abdominal area. </li></ul><ul><li>Pawanmuktasan (Relieving the flatus) - activates pancreas; acts as wind reliever, loosens hip joints, and cures constipation. </li></ul><ul><li>Bhujangasan (Cobra pose) - cures indigestion, constipation, stomachache, brings flexibility to spine. </li></ul>
    142. 146. <ul><li>Salabhasan (Locust pose) - activates kidneys, liver, pancreas, helps in diarrhea, acidity and gastro-intestinal disorders. </li></ul><ul><li>Paschim Uttaanasan (Head knee forward bend) - relieves stomach troubles, normalizes functioning of the nervous system. </li></ul><ul><li>Vajrasan - helps in digestion; relieves pain of calves and knees. Can be done immediately after meals. </li></ul><ul><li>Shavasan (Corpse pose) - relaxes all muscles, nerves and organs. </li></ul>
    143. 147. THANK YOU
    144. 148. Y O G A F O R O B E S I T Y Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science)
    145. 149. OBESITY <ul><li>A DISEASE OF MODERN LIFE </li></ul><ul><li>STYLE- </li></ul>SEDENTARY LIFE OVER EATING MANY DANGERS 1. HEART 2. JOINTS 3. DIABETES
    146. 150. <ul><li>WAIST/HIP RATIO > 1 IN MEN </li></ul><ul><li> > 0.8 IN WOMEN </li></ul><ul><li>HEART OVERWORKED </li></ul><ul><li>EARLY AGING - ATHERO SCLEROSIS </li></ul><ul><li>BAD CONTROL OF DIABETES </li></ul>ABDOMINAL OBESITY IS DANGEROUS
    147. 151. JOINTS OSTEO ARTHROSIS WEARING OUT OF CARTILAGE PAIN SWELLING DEFORMITIES WEIGHT BEARING HIPS & KNEES
    148. 152. EATING HIGH CALORIE FOOD SPENT THROUGH EXERCISE ELASTIC BAG INTAKE OUTPUT NORMALWEIGHT
    149. 153. INTAKE OUTPUT WEIGHT <ul><li>INTAKE OUTPUT IMBALANCE DUE TO </li></ul><ul><ul><ul><li>PERSONALITY – over anxious </li></ul></ul></ul><ul><ul><ul><li>FAMILY TENDENCY </li></ul></ul></ul><ul><ul><ul><li>PSYCHOLOGICAL FACTORS </li></ul></ul></ul>
    150. 154. PSYCHE CONTROLS THIS BALANCE APPETITE SATIETY
    151. 155. AHÁRA NIDRÁ BHAYA MAITHUNAM CA..... BASIC INSTINCTS LIKE HUNGER SLEEP SURVIVAL INSTINCT PROCREATION PSYCHE
    152. 156. EATING DISORDERS DEPRESSION BULEMIA ANXIETY ANOREXIA NERVOSA REMOVES CAUSE = MASTERY OVER MIND YOGA
    153. 157. MASTERY OVER MIND BETTER MASTERY OVER APPETITE & SATIETY MASTERY OVER CRAVINGS FOR JUNK FOOD Y O G A -
    154. 158. = MASTERY OVER MIND YOGA HELPS TO MAINTAIN REGULARITY OF EXERCISE BY BREAKING THE LIMITATION OF LAZINESS
    155. 159. PANCA KOSA ANNAMAYA VIJNANAMAYA MANOMAYA PRANAMAYA ANANDAMAYA FIVE FACETS OF PERSONALITY
    156. 160. YOGA DIET - CALORIE CONCEPT REDUCE & AVOID HIGH CALORIE FOODS - OILS, SWEETS INCREASE FIBRE & WATER CONTENTS ANNAMAYA KOSA
    157. 161. YOGIC DIET - SATVIK <ul><li>VEGETARIAN, SIMPLE, </li></ul><ul><li>FRUITS, SPROUTS, </li></ul><ul><li>VEGETABLES </li></ul><ul><li>WATER </li></ul>COOKED RAW S E R V E D F R E S H O R G A N I C ANNAMAYA KOSA
    158. 162. LIMITED QUANTITY, FREQUENCY, VARIETY CONSUMED IN GOOD COMPANY, ENOUGH TIME CHARACTERISTICS OF A SATVIC DIET EAT LIQUIDS DRINK SOLIDS ANNAMAYA KOSA
    159. 163. <ul><li>BURNS OUT MORE ENERGY </li></ul><ul><li>REMOVES ENERGY STORED IN FAT CELLS </li></ul><ul><li>GLUCOSE CO2+ENERGY USED FOR MUSCLES TO WORK </li></ul>YOGA AS EXERCISE ANNAMAYA KOSA
    160. 164. <ul><li>I STAGE - EASILY TIRED </li></ul><ul><li>REPEAT WITHIN YOUR CAPACITY </li></ul><ul><li>REST IN BETWEEN </li></ul><ul><li>QRT SEVERAL TIMES </li></ul><ul><li>COMBINE WITH BREATHING & CHANTING </li></ul>DYNAMIC YOGA - BURNS CALORIES - EXERCISE EFFECT ANNAMAYA KOSA
    161. 165. <ul><li>BACK GROUND OF RELAXATION </li></ul><ul><li>THROUGH BREATHING & SLOWNESS </li></ul>DYNAMIC YOGA - STAGE II - MAINTAIN IN FINAL POSTURE ISOMETRIC EFFECT - BURNS CALORIES CAN PERFORM WITHOUT GETTING TIRED ANNAMAYA KOSA
    162. 166. <ul><li>POSTURES FOR DIFFERENT PARTS </li></ul><ul><li>ABDOMINAL OBESITY - ST LEG RAISING </li></ul><ul><li>NAVÁSANA </li></ul><ul><li>SIT UPS </li></ul><ul><li>HALÁSANA - PAÙCIMÁTANÁSANA </li></ul>ANNAMAYA KOSA
    163. 167. ASANAS <ul><li>STANDING POSTURES </li></ul><ul><li>THIGHS - JOGGING, JUMPING </li></ul><ul><li>BUTTOCKS -ÙALABHA </li></ul><ul><li> DHANUR </li></ul><ul><li>ARMS - VAKRASANA, ARDHA MATSYNDRA </li></ul><ul><li> TWISTING </li></ul>
    164. 168. <ul><li>SURYANULOMA VILOMA </li></ul><ul><li>INCREASES O 2 CONSUMPTION </li></ul><ul><li>=EXERCISE EFFECT </li></ul>RIGHT LEFT PRANAMAYA KOSA BALANCE OF PRANA SAV 35% NS17%
    165. 169. <ul><li>SAV ACTIVATES SYMPATHETIC N.S </li></ul><ul><li>BURNS ENERGY RAPIDLY </li></ul>SAV 27 ROUNDS 4 TIMES A DAY IF HYPERTENSIVE AVOID SAV DO NS SAV 35% NS 17% PRANAMAYA KOSA
    166. 170. <ul><li> = SPEED OF MIND = NO SATIETY </li></ul>MANOMAYA KOSA MIND & OBESITY CRAVING CYCLIC MEDITATION STIMULUS RELAX
    167. 171. <ul><li>FEEL LIKE STUFFING IN WHEN DEPRESSED </li></ul>EMOTIONAL STABLILITY YOGIC COUNSELLING BY OUR YOGA EXPERT NVR AT THE EATING DISORDERS CLINIC OF CALIFORNIA MANOMAYA KOSA
    168. 172. VIJNANAMAYA KOSA HAPPINESS ANALYSIS - SWEET MEDITATION CRAVING FOR SWEETS AND CRUNCHY FRIES TASTE BUDS SWEETS ‘ AWE’ EXPERIENCE HOW ?? + =
    169. 173. MIND HAS BECOME SILENT DURING THE PHASE OF CONTENTMENT HAPPINESS IS SILENCE INPUT FROM TASTE BUDS SWEET MEDITATION
    170. 174. EXPERIENCES <ul><li>Yoga helped me to maintain & enjoy my diet & exercise </li></ul><ul><li>It helped me to reduce my craving for food </li></ul><ul><li>Exercise is no burden any longer </li></ul><ul><li>I do not feel tired </li></ul><ul><li>My joint pains have vanished </li></ul>
    171. 175. <ul><li>Sithilikarana Vyayama (loosening exercises) </li></ul><ul><li>Jogging with jump </li></ul><ul><li>Spinal twist </li></ul><ul><li>Spinal swing </li></ul><ul><li>Hip twist </li></ul><ul><li>Hip rotation </li></ul><ul><li>Hip stretch </li></ul><ul><li>Knee stretch </li></ul><ul><li>Forward bending </li></ul><ul><li>Backward bending </li></ul><ul><li>Alternate toe touching </li></ul><ul><li>Suryanamaskar </li></ul><ul><li>Relax by walking </li></ul>INTEGRATED YOGA MODULE FOR DYNAMICS / OBESITY
    172. 176. <ul><li>Tiger stretch </li></ul><ul><li>Spinal stretch </li></ul><ul><li>Back stretch </li></ul><ul><li>Dhanurasana swing </li></ul><ul><li>Alternate Bhujangasana and Parvathasana </li></ul><ul><li>Navasana </li></ul><ul><li>Cycling </li></ul><ul><li>Pascimottanasana stretch </li></ul><ul><li>Combination Pascimottanasana / Halasana stretch </li></ul><ul><li>Side leg raising </li></ul><ul><li>Alternate leg raising </li></ul><ul><li>Quick relaxation technique (QRT) </li></ul>
    173. 177. <ul><li>Yogasanas </li></ul><ul><li>Ardhakati cakrasana </li></ul><ul><li>Ardha cakrasana </li></ul><ul><li>Padahastasana </li></ul><ul><li>Vakrasana/ Ardha-Matsyendrasana </li></ul><ul><li>Ustrasana </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Halasana </li></ul><ul><li>Deep relaxation technique (DRT) </li></ul>
    174. 178. <ul><li>Pranayama </li></ul><ul><li>Kapalabhati </li></ul><ul><li>Vibhaga pranayama (Sectional breathing) </li></ul><ul><li>Surya Anuloma pranayama </li></ul><ul><li>Nadi suddhi </li></ul><ul><li>Meditation (Dhyana Dharana) </li></ul><ul><li>Nadanusandhana </li></ul><ul><li>OM meditation </li></ul><ul><li>Kriyas </li></ul><ul><li>Jala Neti </li></ul><ul><li>Sutra Neti </li></ul><ul><li>Vaman Dhouti </li></ul>
    175. 179. SPECIFIC PRACTICE <ul><li>The natural way to lose weight involves body purification (nature cure), yogasanas, and mental and spiritual management. </li></ul><ul><li>The biggest advantage of this system of cure is that the individual does not have to undergo fasting and feel any weakness. </li></ul><ul><li>Also the reduction of weight is gradual so that the person does not feel any loss of strength. </li></ul>
    176. 180. <ul><li>Due to gradual reduction there is no sagging of facial skin and conditioning of the body takes place simultaneously. </li></ul><ul><li>The yogic method may take longer in correcting excessive weight as compared to gimmicks claiming to reduce weight in matter of days and weeks through usage of various pills, gadgets etc. , which cause various disorders and do serious physical- mental harm to the users. </li></ul><ul><li>The yogic method reduces weight in a lasting and a permanent way. </li></ul><ul><li>It does not cost a penny. </li></ul><ul><li>There is no disturbance in normal way of life. </li></ul>
    177. 181. <ul><li>Recommended Asanas : </li></ul><ul><li>Surya Namskara (Sun salutation) - exercises every part of the body. 6-8 sets daily help a lot. </li></ul><ul><li>Uttanpadasana (Raising the legs) - reduces obesity of thighs, hips and other parts of the body. </li></ul><ul><li>Urdhavhast- Uttanasana (Raising half arms) - reduces fat from lower part of body. </li></ul><ul><li>Katichakrasana (Hip twist) - develops sleek waist. </li></ul>
    178. 182. <ul><li>Hastuttanpadasana (Hands touching raised legs) - reduces fat of abdomen , hips , thighs and arms. </li></ul><ul><li>Sarvangasana (Shoulder stand) - strengthens lungs and heart. </li></ul><ul><li>Halasana (Plough pose) - makes legs flexible. </li></ul><ul><li>Naukasana (Boat pose) - strengthens shoulders, neck, back and legs. </li></ul><ul><li>Dhanurasana (Bow pose) - benefits abdomen. </li></ul>
    179. 183. <ul><li>Shavasana (Corpse pose) - relaxes the body. </li></ul>Each asana should be practiced 5 times with retaining each position from 10 -15 seconds. & should relax between 2 asana. All or some of the asanas which feels comfortable can be done. <ul><li>Mental and Spiritual management - </li></ul><ul><li>Deep breathing should be done as it helps to quiet down body and mind. </li></ul><ul><li>Meditation for short period also benefits. </li></ul>
    180. 184. WOMEN'S DISORDERS
    181. 185. Three cardinal principles of yoga <ul><li>Relax the body </li></ul><ul><li>Slow down the breath </li></ul><ul><li>Calm the mind </li></ul>YOGA THERAPY
    182. 186. CYCLIC MEDITATION <ul><li>Stimulation – Relaxation combination. </li></ul><ul><li>A holistic life style for effective stress management. </li></ul>
    183. 187. MANDUKYA UPANISHAD <ul><li>LAYE SAMBODHAYET CITTAM </li></ul><ul><li>VIKSIPTAM SAMAYET PUNAH </li></ul><ul><li>SAKASAYAM VIJANEEYAT </li></ul><ul><li>SAMAPRAPTAM NA CALAYET </li></ul>
    184. 188. <ul><li> </li></ul>STABILISE RELAX STIMULATE RECOGNISE <ul><li>Series of successive stimulations and relaxations that can solve the complex problem of the mind. </li></ul><ul><li>Help to release stresses at deeper and deeper levels. </li></ul>
    185. 189. THE SEQUENCE OF PRACTICE <ul><li>Instant Relaxation Technique [IRT] </li></ul><ul><li>Standing up for Tadasana from left side. </li></ul><ul><li>Relaxation and centring in Tadasana. </li></ul><ul><li>Ardhakati Cakrasana. </li></ul><ul><li>Pada Hastasana. </li></ul><ul><li>Ardha Cakrasana. </li></ul><ul><li>Coming down to Savasana from right side. </li></ul>
    186. 190. <ul><li>Quick Relaxation Technique [QRT] </li></ul><ul><li>Raising up straight (with the support of elbow and palms) </li></ul><ul><li>Relaxing in leg stretch sitting pose. </li></ul><ul><li>Vajrasana. </li></ul><ul><li>Sasankasana and return to Vajrasana. </li></ul><ul><li>Ustrasana or Ardha Ustrasana. </li></ul><ul><li>Relaxing in leg stretch sitting pose. </li></ul><ul><li>Going straight back (with support of elbows and palms. </li></ul>
    187. 191. <ul><li>Deep Relaxation Technique [DRT] </li></ul><ul><li>Coming up straight (without support) </li></ul><ul><li>Any comfortable sitting position (Vajrasana preferred). </li></ul>
    188. 192. INTEGRATED YOGA MODULE FOR MENSTRUAL DISORDER – I <ul><li>Breathing practices </li></ul><ul><li>Hands in and out breathing </li></ul><ul><li>Hands stretch breathing </li></ul><ul><li>Ankle stretch breathing </li></ul><ul><li>Tiger breathing </li></ul><ul><li>Sasankasana breathing </li></ul><ul><li>Straight leg raise breathing </li></ul><ul><li>Cycling </li></ul><ul><li>Quick relaxation technique (QRT) </li></ul>(Heavy Periods and Frequent Periods)
    189. 193. <ul><li>Yogasanas </li></ul><ul><li>Standing </li></ul><ul><li>Ardhakati cakrasana </li></ul><ul><li>Ardha cakrasana </li></ul><ul><li>Padahastasana </li></ul><ul><li>Viparita karani with wall support </li></ul><ul><li>Quick relaxation technique (QRT) </li></ul><ul><li>Setubandhasana </li></ul><ul><li>Halasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Ardha Sirsasana/Sirsasana </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Ustrasana </li></ul><ul><li>Deep relaxation technique (DRT) </li></ul>
    190. 194. <ul><li>Pranayama </li></ul><ul><li>Kapalabhati </li></ul><ul><li>Vibhaga pranayama (Sectional breathing) </li></ul><ul><li>Nadi suddhi </li></ul><ul><li>Meditation (Dhyana Dharana) </li></ul><ul><li>Nadanusandhana </li></ul><ul><li>OM meditation </li></ul><ul><li>Kriyas </li></ul><ul><li>Jala Neti </li></ul><ul><li>Vaman Dhouti </li></ul>
    191. 195. INTEGRATED YOGA MODULE FOR MENSTRUAL DISORDER – II <ul><li>Sithilikarna Vyama (Loosening Exercises) </li></ul><ul><li>Jogging </li></ul><ul><li>Forward & Backward bending </li></ul><ul><li>Side bending </li></ul><ul><li>Twisting </li></ul><ul><li>Butterfly loosening </li></ul><ul><li>Baddhakonasana exercise </li></ul><ul><li>Tiger stretch </li></ul><ul><li>Pavanamuktasana kriya </li></ul><ul><li>Situps from standing position </li></ul><ul><li>Halasana Pascimottanasana exercise </li></ul><ul><li>Suryanamaskar </li></ul><ul><li>Quick relaxation technique (QRT) </li></ul>(Decreased flow, pain during menses, less frequency periods)
    192. 196. <ul><li>Yogasanas </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Malasana </li></ul><ul><li>Supta Vajrasana </li></ul><ul><li>Janusirsasana </li></ul><ul><li>Ardha Sirsasana/Sirsasana </li></ul><ul><li>Viparitakarani Kriya and Banda </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Halasana </li></ul><ul><li>Sasankasana </li></ul><ul><li>Marichyasana </li></ul><ul><li>Deep relaxation technique (DRT) </li></ul>
    193. 197. <ul><li>Pranayama </li></ul><ul><li>Kapalabhati </li></ul><ul><li>Vibhaga pranayama (Sectional breathing) </li></ul><ul><li>Surya Anuloma </li></ul><ul><li>Chandra Anuloma </li></ul><ul><li>Nadi suddhi </li></ul><ul><li>Sitali/Sitkari/Sadanta pranayama </li></ul><ul><li>Meditation (Dhyana Dharana) </li></ul><ul><li>Nadanusandhana </li></ul><ul><li>OM meditation </li></ul><ul><li>Kriyas </li></ul><ul><li>Jala Neti </li></ul><ul><li>Sutra Neti </li></ul><ul><li>Vaman Dhouti </li></ul><ul><li>Laghu – Sankha praksalana </li></ul>
    194. 198. PROMOTION OF POSITIVE HEALTH <ul><li>Breathing practices </li></ul><ul><li>Hands in and out breathing </li></ul><ul><li>Ankle stretch breathing </li></ul><ul><li>Tiger breathing </li></ul><ul><li>Rabbit breathing </li></ul><ul><li>Sasankasana breathing </li></ul><ul><li>Straight leg raise breathing </li></ul><ul><li>Sithilikarana vyayama (loosening exercise) </li></ul><ul><li>Jogging </li></ul><ul><li>Forward and Backward bending </li></ul><ul><li>Side bending </li></ul><ul><li>Twisting </li></ul><ul><li>Pavanamuktasana kriya </li></ul><ul><li>Suryanamaskar </li></ul>
    195. 199. <ul><li>Yogasanas </li></ul><ul><li>Standing </li></ul><ul><li>Ardhakati cakrasana </li></ul><ul><li>Ardha cakrasana </li></ul><ul><li>Padahastasana </li></ul><ul><li>Prone </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Supine </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Cakrasana </li></ul><ul><li>Sitting </li></ul><ul><li>Pascimottanasana </li></ul><ul><li>Vakrasana/Ardha Matsyendrasana </li></ul><ul><li>Sasankasana/ Yogamudra </li></ul><ul><li>Ustrasana </li></ul><ul><li>Deep relaxation technique (DRT) </li></ul>
    196. 200. <ul><li>Pranayama </li></ul><ul><li>Kapalabhati </li></ul><ul><li>Vibhaga pranayama (Sectional breathing) </li></ul><ul><li>Nadi suddhi </li></ul><ul><li>Meditation (Dhyana Dharana) </li></ul><ul><li>Nadanusandhana </li></ul><ul><li>OM meditation </li></ul><ul><li>Kriyas </li></ul><ul><li>Jala Neti </li></ul><ul><li>Sutra Neti </li></ul><ul><li>Vaman Dhouti </li></ul>
    197. 201. SPECIFIC PRACTICES <ul><li>Menopause </li></ul><ul><li>General considerations : The possible problems during menopause vary considerably. Proper medical care, balanced diet containing calcium and vitamin D to prevent osteoporosis and positive approach to life are important. </li></ul><ul><li>Contraindications : The risk of falling should be minimized to prevent the bone injuries in trainees with osteoporosis. </li></ul><ul><li>Recommendations : Some inverted asanas, pranayama, bandhas, meditation, Karma Yoga. </li></ul>
    198. 202. <ul><li>Menstrual problems </li></ul><ul><li>General considerations : Healthy life style including suitable exercises may often prevent severe menstrual problems. </li></ul><ul><li>Contraindications : Inverted asanas, Uddiyana and Nauli are contraindicated during menstruation. Physically demanding practices may not be tolerated well during this period. </li></ul><ul><li>Recommendations : There are research data about the positive effects of relaxation in menstrual problems. Yoga may be useful; see Bihar School of Yoga publications. </li></ul>
    199. 203. Menstrual problems <ul><li>Jalaneti </li></ul><ul><li>Sankhaprakshalana Kriya </li></ul><ul><li>Pachhimottanasana </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Chakrasana </li></ul>Menorrhagia <ul><li>Halasana </li></ul><ul><li>Matsyasana </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Natarajasana </li></ul><ul><li>Trikonasana </li></ul><ul><li>Pachhimottanasana </li></ul>
    200. 204. Impotency <ul><li>Padmasana </li></ul><ul><li>Simhasana </li></ul><ul><li>Mandukasana </li></ul><ul><li>Vajrasana </li></ul><ul><li>Supta-vajrasana </li></ul><ul><li>Gomukhasana </li></ul><ul><li>Dhanurasana </li></ul>Sterility <ul><li>Suryanamaskara </li></ul><ul><li>Ardhamatsyendrasana </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Shavasana </li></ul><ul><li>Pranayama </li></ul>
    201. 205. Sexual vigour <ul><li>Suryanamaskara </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Pachhimottanasana </li></ul><ul><li>Shirshasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Shavasana </li></ul><ul><li>Pranayama </li></ul>Uterus Diseases <ul><li>Jalaneti </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Chakrasana </li></ul><ul><li>Sarvangasana </li></ul>
    202. 206. Uteroovarian Diseases <ul><li>Jalaneti </li></ul><ul><li>Sankhaprakshalana kriya </li></ul><ul><li>Pachhimottanasana </li></ul><ul><li>Bhujangasana </li></ul><ul><li>Salabhasana </li></ul><ul><li>Dhanurasana </li></ul><ul><li>Chakrasana </li></ul><ul><li>Sirshasana </li></ul><ul><li>Sarvangasana </li></ul><ul><li>Halasana </li></ul><ul><li>Matsyasanam </li></ul>
    203. 207. YOGA FOR PREGNANCY
    204. 208. IAYT Avoid all dynamics – Risks of abortion Avoid Prone – Shalabha & Dhanur All difficult postures Emphasize Vamanadhouti in the morning –for morning sickness, for excessive vomiting. 1-3 Months
    205. 209. <ul><li>To avoid abortions </li></ul><ul><li>In Viparitkarani with chair/wall support. </li></ul><ul><li>Deep abdominal breathing </li></ul><ul><li>AAA chanting </li></ul><ul><li>Repeat 3 times </li></ul>
    206. 210. YOGASANAS IAYT Basic set Avoid – Dynamics - Go on decreasing the difficult asanas - Increase breathing. 4-6 Months – Aim – Maintain steady growth
    207. 211. YOGASANAS <ul><li>Most asanas </li></ul><ul><li>Avoid </li></ul><ul><li>Dynamics - Prone postures </li></ul><ul><li>Forward bends - Acute back bends </li></ul><ul><li>Because of increasing size of abdomen </li></ul><ul><li>ADD: Butterfly exercise (Badha konasana) to open neck of womb in 8 th & 9 th months for easy delivery. </li></ul>7-9 Months – Aim – Prepare for easy natural delivery
    208. 212. Practices for koshas Manomaya/Vignanamaya Life of Contentment Joy Reduce workload Fast lifestyle Divine Meditation – OM, CM, TM Read good books
    209. 213. Mind of mother on baby Stress – Reduced blood flow baby is distressed. Growth decrease Fetal fatigue at labour. Good music Loud chanting Poornamadah Mrityunjaya Mantra Japa Rosery
    210. 214. I Trimester Practice Chart   BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 1 LOOSENING EXERCISES Forward bending 1 Backward bending 1 Side Bending ½ Shoulder Rotation ½ Twisting 1 Instant Relaxation Technique 2 ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Padahastasana 1 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana 1 Badha Konasana 1 Uphavista Konasana ½ Sitting Relaxation Posture 1 Squatting 1 Sasankasana 1 Siddhasana 1 Deep Relaxation Technique 5 SUPINE POSTURES Viparita Karani 1 Savasana 2 Practices Duration in Min Practices Duration in Min
    211. 215. I Trimester Practice Chart   PRANAYAMA Nadi Suddhi 3 Sitali 2 Sadanta 2 Bhramari 1   SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 1½   MEDITATION Nadanusandhana 4 Omkar Meditation 5 Silence 1   KRIYAS Trataka 1 Vamana Dhouti Practices Duration in Min Opening Prayer Om Sahanavavatu, Sahanou vhunaktu, Saha viryam karavavahai, Tejasvinavadhitamastu, ma vidvisavahai Om Santih, Santih, Santih. Closing Prayer Sarve bhavantu sukhinah, Sarve santu niramayah; Sarve bhadrani pasyantu, Ma kascit duhkha bhagbhavet. Om Santih, Santih, Santih. End of 1st Trimester Practice
    212. 216. II Trimester Practice Chart   BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers ½ Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 3 LOOSENING EXERCISES Forward bending ½ Backward bending ½ Side Bending 1 Shoulder Rotation 1 Twisting ½ Instant Relaxation Technique 1½ ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana Badha Konasana 1 Uphavista Konasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 4 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 2 Practices Duration in Min Practices Duration in Min
    213. 217. II Trimester Practice Chart   PRANAYAMA Nadi Suddhi 2 Sitkari 1½ Sitali 1½ Sadanta 1½ Bhramari 1½   SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 2   MEDITATION Nadanusandhana 4½ Omkar Meditation 6 Silence 1   KRIYAS Trataka 2 Practices Duration in Min End of 2nd Trimester Practice
    214. 218. III Trimester Practice Chart   BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Standing Relaxation Posture 1 Ankle Stretch ½ Neck Exercise 1 Quick Relaxation Technique 1 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 3 Practices Duration in Min Practices Duration in Min ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Instant Relaxation Technique 2 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 5 PRANAYAMA Nadi Suddhi 3 Sitkari 2 Sitali 2 Sadanta 2 Bhramari 1 SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ MEDITATION Nadanusandhana 9 Omkar Meditation 9 Silence 1 KRIYAS Trataka 1
    215. 219. During delivery Prepare – Look forward to enjoy birth of beloved DRT – To relax in between Kumbhaka – To bear down QRT, IRT – To calm down. Enjoy pain by defocusing practice.
    216. 220. Post delivery AIM – Weight Abdominal Diet – High fibre High fluid intake Yoga – Go on adding all practices after bleeding stops
    217. 222. Group Practice
    218. 223. Breathing Exercises Ankle Stretch Hands In & Out
    219. 224. Breathing Exercises Tiger Stretch Side Stretch
    220. 225. Loosening Exercises Backward Bending Forward Bending
    221. 226. Sitting Postures Vajrasana Ardha Matsyendrasana ASANAS
    222. 227. Sitting Postures Badha Konasana Squatting ASANAS
    223. 228. Sitting Postures Uphavista Konasana ASANAS
    224. 229. Sasankasana ASANAS
    225. 230. Supine Postures Viparita Karani ASANAS Viparita Karani with Wall Support
    226. 231. <ul><li>Mastery over Prana </li></ul><ul><li>– Slowing of breath </li></ul><ul><li>– Awareness of breathing </li></ul><ul><li>– Balance between the two nostrils. </li></ul><ul><li>2. There is intimate connection between mind and Prana. </li></ul>Pranayama
    227. 232. 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>
    228. 233. Relaxation Techniques <ul><li>Instant Relaxation Technique (IRT) </li></ul><ul><li>Quick Relaxation Technique (QRT) </li></ul><ul><li>Deep Relaxation Technique (DRT) </li></ul>
    229. 234. Instant Relaxation Technique
    230. 235. Quick Relaxation Technique
    231. 236. Deep Relaxation Technique
    232. 237. Meditation Omkar Meditation
    233. 238. Mudra Aswini Mudra

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