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TWO DAYS YOGA PROGRAM
By
Prof.Dr.R.R.Deshpande1
10/10/2013 1Prof.Dr.R.R.Deshpande
Yoga
1st Day
 PRAYER
 BASIC WARM UP OF LEGS (SITTING)
 STANDING POSES
 SITTING POSES
 LYING ON ABDOMEN
 LYING ON BAC...
PRAYER -
Yogena chittasya Padena vacham ll Malam sharirasya Cha
vaidyakena ll
Yopakarottam Pravaram Muninam ll Patanjalim
...
AUMKARA
 THE THREE SYLLEBEE ‘A’ ‘U’ ‘M’ .
 THESE REPRESENT - G O D
 Means control on process of
GENERATION, OPERATION, ...
DORSI – FLEXION
- Turn Toes Up.
- Knee caps tight .
- It will stretch Calves.
PLANTAR - FLEXION
- Turn Toes Down .
- It wi...
TADASAN
- Heels up
- Feet together
- Arms straight up
- Interlock fingers
- Palms turned up
- Arms to ears
---------------...
 Jump & Spread
the legs apart &
hands apart.
 Hand straight &
horizontal in
shoulder level .
10/10/2013 7Prof.Dr.R.R.Des...
 Jump & take
hands straight up
with legs apart .
 Chest up , elbows
straight .
 Arms to ear .
10/10/2013 8Prof.Dr.R.R.D...
Veerabhadra asana – 1
 Spread legs .
 Turn right leg out ,
left leg in .
 Flex (bend) right leg
little .
 Spread hands...
Veerabhadra asana - 2
 Spread legs
 Turn right leg out
 Torso also turned on
right side .
 Right leg bent a little.
 ...
Parshwakona
asana
 Legs apart .
 Turn rt. foot out .
 Right knee bent.
 Rt. Palm on
ground on outer
side of foot.
 Ar...
 Seek health from God – Sun .
 Very good warm-up.
 It is to be 12 times .
 Contains exercise for whole body .
 It is ...
10/10/2013 13Prof.Dr.R.R.Deshpande
10/10/2013 14Prof.Dr.R.R.Deshpande
10/10/2013 15Prof.Dr.R.R.Deshpande
10/10/2013 16Prof.Dr.R.R.Deshpande
10/10/2013 17Prof.Dr.R.R.Deshpande
10/10/2013 18Prof.Dr.R.R.Deshpande
10/10/2013 19Prof.Dr.R.R.Deshpande
10/10/2013 20Prof.Dr.R.R.Deshpande
10/10/2013 21Prof.Dr.R.R.Deshpande
10/10/2013 22Prof.Dr.R.R.Deshpande
10/10/2013 23Prof.Dr.R.R.Deshpande
10/10/2013 24Prof.Dr.R.R.Deshpande
Pranayam
Breathing Techniques
 Deep breathing
 Alternate nostril
breathing
 Importance of holding
the breath
10/10/2013...
Neck Exercises
 Chin Towards Chest
 Chin Away from chest
 Face on right side
 Face on left side
----------------------...
Eyes Exercises
 Wide open the eyes
 Close eyes tightly
-----------------------------
-Gives health to eyes.
-Good exerci...
Blowing The Mouth
 Fill the air in mouth.
 Hold it firmly with tight
lips .
-----------------------------
-Relives tensi...
Mouth Streching
 Strech angles of lips from
both sides.
 Expose teeth & gums.
 Tighten muscles around
chin & throat .
-...
Tongue out
 Open mouth
 Take out the tongue
 Try to stretch the
tongue out .
-----------------------------
-Exercises j...
Horizontal Hands
 Hands in front
 Distance between hands –
equal to that of shoulders
 Palms facing each other
 Move h...
Rotation of Hands
 Hands straight.
 Rotate from shoulders
 Clockwise & anti-
clockwise axis .
-------------------------...
Shoulder rotation
 Chin towards chest
 Rotate shoulder joints
 Clockwise &
anticlockwise
-------------------------
-Exp...
Chest & Hands
 Hands horizntal folded in
elbows
 Take elbows towards back
 Palms facing down
--------------------------...
Wrist rotation
 Hands in front
 Fists tightened
 Rotate wrists
 Clockwise , anticlockwise
----------------------------...
Finger stretching
 Hands horizontal in front
 Fingers separate &
stretched
-----------------------------
-Stretches the ...
Diagonal forward bend
 Distance of one jump
between feet
 Touch fingers to opposite
feet
 Other hand on waist
---------...
Twist
 Feet together
 Hands on waist
 Turn shoulders , chest,
abdomen to one side
 Try to look backwards
-------------...
Side Bend
 Keep feet together
 One hand straight up side &
bend opposite
 Other hand on side of thigh
-----------------...
Forward bend
 Feet together
 Hands on waist
 Bend in abdomen in
forward direction
-----------------------------
-Makes ...
Back bend
 Feet together
 Hands on waist
 Try to bend backwards
 Look towards roof
-----------------------------
-Tone...
Bend knee
 Bend one leg in knee
 Hold below knee with
both hands
 Try to press thigh
towards abdomen
------------------...
Thigh stretch
Standing Bhekasan
 Bend one leg in knee
 Try to take heel to hip
 Hold at ankle with hand
 Try to match ...
Knee rotation
 Little distance in feet
 Keep palms over knees
 Rotate knees clockwise
& anticlockwise
-----------------...
Duck walk pose - Squat
 Little distance in feet
 Hands straight ahead
 Palms facing each
other
 Bend knees
maximum
---...
Ankle movement
 One leg in front ,
straight & little up from
ground
 Stretch toes down
 Then turn toes up with
feet
---...
Balance on Toes
 Little distance in feet
 Hands on waist
 Raise heels up
 Tighten knee caps
 Try to balance on toes
-...
Rotate waist
 Little distance in feet
 Hands on waist
 Bend knees little bit
 Move waist clockwise &
anticlockwise
---...
Spread hands & legs
 Keep distance of a
jump between legs
 Stretch hands
horizontal on sides
---------------------------...
Calf stretch
 Stand facing towards wall
 Knees straight
 Lift the feet , balance on toes
 Try touching toes to walls
f...
Wind- Reliving Pose
10/10/2013 51Prof.Dr.R.R.Deshpande
PANCHAKARMA
AT
PORT Salvi
Training By
Prof.Dr.R.R.Deshpande
10/10/2013 52Prof.Dr.R.R.Deshpande
Always start with Prayer ‘Vakratunda Mahakaya…..’
Start Abhyanga with face-up pose .
Abd.= 5 min ; Chest = 5 min ; Hands =...
 At joints – in
circular manner
 At shafts – in
straight manner
 Patient should
feel relaxed ,
not tensed .
Legs =
Each...
 Back & Spine – with
thumb & palm-
circular upwards .
 Total back portion
= 10 min .
Lower back = 5min.
&
Upper back = 5...
 Afterwards –
Relax the shoulder blades by pressing them
gently .10/10/2013 56Prof.Dr.R.R.Deshpande
 Finally cover him/her with a towel to avoid
contact with air & let the patient relax .10/10/2013 57Prof.Dr.R.R.Deshpande
Nasya
As told before,
start with Prayer
‘Wakratunda
Mahakaya…’
 Apply warm oil to forehead, cheeks , on nose,
chin, neck ...
 Fomentation with
cloth to the same
area where oil is
applied .
 The cloth should
not touch the skin,
only warm vapors
s...
 Tilt neck (Extend) by
supporting it with roll
of napkin .
 Put oil 1st in right &
then in left nostril 2
drops each ; a...
10/10/2013 61Prof.Dr.R.R.Deshpande
10/10/2013 62Prof.Dr.R.R.Deshpande
Dyana Mudra
10/10/2013 63Prof.Dr.R.R.Deshpande
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Prof.dr.deshpande training of yoga

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Prof.Dr.R.R.Deshpande has sent 11 AyurvedicDoctors 20 times to health Center ,Spain ,after Training for Ayurvedic Consultations,Panchakarma & Yoga.We have 2 sessions of yoga for 2 days ,which we repeat then in week.These ppt show is based on this Training Programme

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Prof.dr.deshpande training of yoga

  1. 1. TWO DAYS YOGA PROGRAM By Prof.Dr.R.R.Deshpande1 10/10/2013 1Prof.Dr.R.R.Deshpande
  2. 2. Yoga 1st Day  PRAYER  BASIC WARM UP OF LEGS (SITTING)  STANDING POSES  SITTING POSES  LYING ON ABDOMEN  LYING ON BACK  SHAVASAN 10/10/2013 2Prof.Dr.R.R.Deshpande
  3. 3. PRAYER - Yogena chittasya Padena vacham ll Malam sharirasya Cha vaidyakena ll Yopakarottam Pravaram Muninam ll Patanjalim Pranjaliranatosmi ll After Prayer Rub the palms to make them warm ; keep them on eyes & face ; then slowly taking hands down open the eyes.10/10/2013 3Prof.Dr.R.R.Deshpande
  4. 4. AUMKARA  THE THREE SYLLEBEE ‘A’ ‘U’ ‘M’ .  THESE REPRESENT - G O D  Means control on process of GENERATION, OPERATION, DESTRUCTION of body cells . 10/10/2013 4Prof.Dr.R.R.Deshpande
  5. 5. DORSI – FLEXION - Turn Toes Up. - Knee caps tight . - It will stretch Calves. PLANTAR - FLEXION - Turn Toes Down . - It will stretch muscles near ankle joint & shin. 10/10/2013 5Prof.Dr.R.R.Deshpande
  6. 6. TADASAN - Heels up - Feet together - Arms straight up - Interlock fingers - Palms turned up - Arms to ears ----------------------------- - Stretches body against Gravitation. (Levitation) - Side abs. ,Side chest muscles are stretched . - Throwing off Laziness . 10/10/2013 6Prof.Dr.R.R.Deshpande
  7. 7.  Jump & Spread the legs apart & hands apart.  Hand straight & horizontal in shoulder level . 10/10/2013 7Prof.Dr.R.R.Deshpande
  8. 8.  Jump & take hands straight up with legs apart .  Chest up , elbows straight .  Arms to ear . 10/10/2013 8Prof.Dr.R.R.Deshpande
  9. 9. Veerabhadra asana – 1  Spread legs .  Turn right leg out , left leg in .  Flex (bend) right leg little .  Spread hands horizontally . ------------------------- -GIVES ORIENTATION OF BALANCE -CONFIDANCE–ENHANCER LIKE A WARRIER . 10/10/2013 9Prof.Dr.R.R.Deshpande
  10. 10. Veerabhadra asana - 2  Spread legs  Turn right leg out  Torso also turned on right side .  Right leg bent a little.  Hands stretched up  Palms joined together in NAMASKAR pose .  Face up.  Arms straight . -------------------------- -CONFIDANCE-ENHANCER -BALANCE OF LEGS IMPROVES . 10/10/2013 10Prof.Dr.R.R.Deshpande
  11. 11. Parshwakona asana  Legs apart .  Turn rt. foot out .  Right knee bent.  Rt. Palm on ground on outer side of foot.  Arm to ear . 10/10/2013 11Prof.Dr.R.R.Deshpande
  12. 12.  Seek health from God – Sun .  Very good warm-up.  It is to be 12 times .  Contains exercise for whole body .  It is a compact program of ASANAS. Instead of remembering so many Yoga–poses, this sequence covers total program of Yoga & has a good impact on mind .  Gives flexibility to body & mind .  Stretches muscles which are idle . Sonan-grüßen Sun-Salutations 10/10/2013 12Prof.Dr.R.R.Deshpande
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  25. 25. Pranayam Breathing Techniques  Deep breathing  Alternate nostril breathing  Importance of holding the breath 10/10/2013 25Prof.Dr.R.R.Deshpande
  26. 26. Neck Exercises  Chin Towards Chest  Chin Away from chest  Face on right side  Face on left side --------------------------------- -Relieves stiffness of neck . -Relaxes mind . -Relaxes upper back . 10/10/2013 26Prof.Dr.R.R.Deshpande
  27. 27. Eyes Exercises  Wide open the eyes  Close eyes tightly ----------------------------- -Gives health to eyes. -Good exercise for eyelids , eyebrows . -Gives rest to eyes which are tired by computer . -Improves vision . -Gives alert, fresh mind. 10/10/2013 27Prof.Dr.R.R.Deshpande
  28. 28. Blowing The Mouth  Fill the air in mouth.  Hold it firmly with tight lips . ----------------------------- -Relives tension in chicks. -Exercises jaws. -Trains muscles & nerves around face . 10/10/2013 28Prof.Dr.R.R.Deshpande
  29. 29. Mouth Streching  Strech angles of lips from both sides.  Expose teeth & gums.  Tighten muscles around chin & throat . ----------------------------- -Stretches face muscles -Relaxes chick . -Stimulates muscles used for SMILING. 10/10/2013 29Prof.Dr.R.R.Deshpande
  30. 30. Tongue out  Open mouth  Take out the tongue  Try to stretch the tongue out . ----------------------------- -Exercises jaws -Tongue muscle training. -Stretches face muscles. 10/10/2013 30Prof.Dr.R.R.Deshpande
  31. 31. Horizontal Hands  Hands in front  Distance between hands – equal to that of shoulders  Palms facing each other  Move hands on respective sides horizontally . --------------------------------- -Stretches Shoulder & arms . -Relaxes tension in upper back , shoulders & back of the neck. 10/10/2013 31Prof.Dr.R.R.Deshpande
  32. 32. Rotation of Hands  Hands straight.  Rotate from shoulders  Clockwise & anti- clockwise axis . ----------------------------- -Moves idle muscles around shoulders -Chest expansion -Moves shoulder-blade 10/10/2013 32Prof.Dr.R.R.Deshpande
  33. 33. Shoulder rotation  Chin towards chest  Rotate shoulder joints  Clockwise & anticlockwise ------------------------- -Expands chest -Stretches back of shoulder -Good for armpit & side chest 10/10/2013 33Prof.Dr.R.R.Deshpande
  34. 34. Chest & Hands  Hands horizntal folded in elbows  Take elbows towards back  Palms facing down ----------------------------- -Improves range of movement of shoulder -Expands chest -Upeer back toning 10/10/2013 34Prof.Dr.R.R.Deshpande
  35. 35. Wrist rotation  Hands in front  Fists tightened  Rotate wrists  Clockwise , anticlockwise ----------------------------- -Gives strength to wrists -Releases tension on wrist joint which is because of handling mouse of computer -Moves idle muscles of forearm, palm & fingers. 10/10/2013 35Prof.Dr.R.R.Deshpande
  36. 36. Finger stretching  Hands horizontal in front  Fingers separate & stretched ----------------------------- -Stretches the unused muscles of palm , wrist , fingers & surrounding area . -Good against chronic problems because of computers. 10/10/2013 36Prof.Dr.R.R.Deshpande
  37. 37. Diagonal forward bend  Distance of one jump between feet  Touch fingers to opposite feet  Other hand on waist ----------------------------- -Moves unused muscles of abdomen , side abdomen , low back -Stretches back of thigh , calf & side chest. 10/10/2013 37Prof.Dr.R.R.Deshpande
  38. 38. Twist  Feet together  Hands on waist  Turn shoulders , chest, abdomen to one side  Try to look backwards ----------------------------- -Improves digestion -Gives flexibility of low back, abdomen & waist . -Improves & balances neck movements. 10/10/2013 38Prof.Dr.R.R.Deshpande
  39. 39. Side Bend  Keep feet together  One hand straight up side & bend opposite  Other hand on side of thigh ----------------------------- -Stretches side abdomen -Stretches side chest -Balances waist on both sides 10/10/2013 39Prof.Dr.R.R.Deshpande
  40. 40. Forward bend  Feet together  Hands on waist  Bend in abdomen in forward direction ----------------------------- -Makes low back flexible -Stretches back of the thigh -Tones up abdomen Improves digestion 10/10/2013 40Prof.Dr.R.R.Deshpande
  41. 41. Back bend  Feet together  Hands on waist  Try to bend backwards  Look towards roof ----------------------------- -Tones up low back -Stretches abdomen -Improves digestion -Improves balancing mechanism of body 10/10/2013 41Prof.Dr.R.R.Deshpande
  42. 42. Bend knee  Bend one leg in knee  Hold below knee with both hands  Try to press thigh towards abdomen ----------------------------- -Balances hips -Gives healthy knees -Relaxes low back muscles 10/10/2013 42Prof.Dr.R.R.Deshpande
  43. 43. Thigh stretch Standing Bhekasan  Bend one leg in knee  Try to take heel to hip  Hold at ankle with hand  Try to match knees levels ----------------------------- -Stretches thigh -Balances hips -Moves Groin-muscles -Makes knees healthy 10/10/2013 43Prof.Dr.R.R.Deshpande
  44. 44. Knee rotation  Little distance in feet  Keep palms over knees  Rotate knees clockwise & anticlockwise ----------------------------- -Makes knee joint flexible -Balances hips -Improves tone of thighs 10/10/2013 44Prof.Dr.R.R.Deshpande
  45. 45. Duck walk pose - Squat  Little distance in feet  Hands straight ahead  Palms facing each other  Bend knees maximum ---------------------------- -Tones up thigh -Strengthens knees -Balances hips 10/10/2013 45Prof.Dr.R.R.Deshpande
  46. 46. Ankle movement  One leg in front , straight & little up from ground  Stretch toes down  Then turn toes up with feet ----------------------------- -Stretches ankle muscles -Moves toe joints -Tones up calves 10/10/2013 46Prof.Dr.R.R.Deshpande
  47. 47. Balance on Toes  Little distance in feet  Hands on waist  Raise heels up  Tighten knee caps  Try to balance on toes ---------------------------- -Tones up calves -Improves ankle joints -Strengthens knees & thighs 10/10/2013 47Prof.Dr.R.R.Deshpande
  48. 48. Rotate waist  Little distance in feet  Hands on waist  Bend knees little bit  Move waist clockwise & anticlockwise ----------------------------- -Improves digestion -Balances hips, knees & ankles 10/10/2013 48Prof.Dr.R.R.Deshpande
  49. 49. Spread hands & legs  Keep distance of a jump between legs  Stretch hands horizontal on sides ----------------------------- -Stretches inner thigh -Stretches side chest & abdomen -Balances joints in legs 10/10/2013 49Prof.Dr.R.R.Deshpande
  50. 50. Calf stretch  Stand facing towards wall  Knees straight  Lift the feet , balance on toes  Try touching toes to walls from down ----------------------------- -Stretches calves -Tones up thighs -Improves range of movement of ankle 10/10/2013 50Prof.Dr.R.R.Deshpande
  51. 51. Wind- Reliving Pose 10/10/2013 51Prof.Dr.R.R.Deshpande
  52. 52. PANCHAKARMA AT PORT Salvi Training By Prof.Dr.R.R.Deshpande 10/10/2013 52Prof.Dr.R.R.Deshpande
  53. 53. Always start with Prayer ‘Vakratunda Mahakaya…..’ Start Abhyanga with face-up pose . Abd.= 5 min ; Chest = 5 min ; Hands = each 5 min.10/10/2013 53Prof.Dr.R.R.Deshpande
  54. 54.  At joints – in circular manner  At shafts – in straight manner  Patient should feel relaxed , not tensed . Legs = Each 5 min in Face up + Each 5 min in face down10/10/2013 54Prof.Dr.R.R.Deshpande
  55. 55.  Back & Spine – with thumb & palm- circular upwards .  Total back portion = 10 min . Lower back = 5min. & Upper back = 5 min. 10/10/2013 55Prof.Dr.R.R.Deshpande
  56. 56.  Afterwards – Relax the shoulder blades by pressing them gently .10/10/2013 56Prof.Dr.R.R.Deshpande
  57. 57.  Finally cover him/her with a towel to avoid contact with air & let the patient relax .10/10/2013 57Prof.Dr.R.R.Deshpande
  58. 58. Nasya As told before, start with Prayer ‘Wakratunda Mahakaya…’  Apply warm oil to forehead, cheeks , on nose, chin, neck , shoulders & clavicles . Explanation & OLEATION = 5 min10/10/2013 58Prof.Dr.R.R.Deshpande
  59. 59.  Fomentation with cloth to the same area where oil is applied .  The cloth should not touch the skin, only warm vapors should be applied . Fomentation = 5 min 10/10/2013 59Prof.Dr.R.R.Deshpande
  60. 60.  Tilt neck (Extend) by supporting it with roll of napkin .  Put oil 1st in right & then in left nostril 2 drops each ; ask to inhale deeply with nose & exhale by mouth.  Then again apply oleation & fomentation as before . Tie a cloth to cover ears & head . Tell to keep it tied for minimum 4 hrs & maximum till next day  Tell to gargle with warm water (room tap) 4 – 5 times in a10/10/2013 60Prof.Dr.R.R.Deshpande
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  62. 62. 10/10/2013 62Prof.Dr.R.R.Deshpande
  63. 63. Dyana Mudra 10/10/2013 63Prof.Dr.R.R.Deshpande

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