The document provides information on physical, mental, and spiritual well-being. It discusses 16 yogic postures called Pragya Yog for physical well-being. It also mentions the importance of a balanced diet and vegetarianism. For mental well-being, it describes pranayam or breathing exercises and basic rules for practicing pranayam. It lists three types of pranayam and provides guidance on how to meditate. For spiritual well-being, it suggests focusing techniques during meditation such as on a candle flame. The document also discusses identifying and managing stress through changes in diet, exercise, meditation, and relaxation techniques.

1. A Quick “to do” for . . . Physical, Mental and Spiritual Wellbeing

2. Pragya Yog, a set of 16 effective yogic postures Physical Wellbeing

3. Physical Wellbeing Pragya Yog, a set of 16 effective yogic postures

4. Balanced Diet • New salad combinations • Fruit nuts and raw vegetables • Raw or steamed/boiled vegetables • Fiber rich diets • Whole wheat flour • Boiled rice • Beans and pulses • Potatoes with skin • Fruits as alternatives to pies • Sprouted Pulses /wheat grass Physical Wellbeing

5. Living with Healthy Diet “ Anno Vaih Manah”- Rigveda ( What we eat, makes our mind) Man being herbivorous, vegetarianism leads to right growth with no chances of any disorders Physical Wellbeing

6. What is Pranayam ‘ Prana ’ is the Vital Cosmic Energy ‘ Aayam ’ implies dimension Pranayam thus means go into dimension of Prana and try to exercise in it. It is much more than mere deep breathing. Mental Wellbeing

7. Basic Rules for Pranayam • Environment should be clean fresh and peaceful • The posture should be erect sitting on vajra or sukh asana • Appropriate time is the early morning (one hour before and one hour after sunrise) • Stomach should be kept empty • Restrict negative thoughts • Keep your mind busy in creative works & be regular • Relax after doing pranayam • Perform meditation with pranayam

8. Three Types Of Pranayam Pranakarshan Pranayam Surya Bedhan Pranayam Nadi Shodhan Pranayam All three reduce stress harmone level

9. How to meditate • Sit in a comfortable position. • Classic posture is cross-legged on floor ( sukhasana ) or a big chair with soft cushion. • Straighten your spine. Spiritual Wellbeing

10. How to meditate Select something to focus upon: • A candle flame • A flower • Your deity • Himalayas or ocean Focus on your breath by counting each inhalation and exhalation. Spiritual Wellbeing

11. Dr. PRANAV PANDYA Head : All World Gayatri Pariwar Director : Brahamvarchas Research Institute, Chancellor : Dev Sanskriti Vishwavidyalaya Shantikunj, Haridwar, Himalayas email : shantikunj@awgp.org 5 minutes to effective

12. Stress Signals…….Identify your own signals Early Symptoms Nervous Reflexes Illnesses Stomach upsets Biting nails Asthma Headaches Clenching fist Migraine Rashes Grinding teeth Digestive disorders Backpain Picking at skin Skin disorders Insomnia Hunching shoulders Sexual disorders

13. BEHAVIOURAL SIGNS appearing as stress signals • Aggression • Disturbed Sleep • Emotional Out Bursts • Leaving Jobs Undone • Over Reactive

14. How to Manage Stress • Change in dietary pattern: Tryptophan Rich Food, Vegetarian Diet .A balanced healthy diet. Reduce toxic Intake. Don’t yield to escape activities Take more aerobic exercises • Subtler exercises - ASANS (Postures) & PRAGYA YOG. • PRANAYAM: Churning of Vital energy. • Proper reading habits -“SWADHYAY” for Self- Introspection. • Proper relaxation -“SHAVASAN”, Yog Nidra.

15. How to Manage Stress • Proper meditation upon flame, ocean, colors, ragas. • Music Therapy - “Mantra Chikitsa”. • Pulverized herbal powders or Tablets • Homa therapy, Yagna. Share worries and off-load • Avoid isolation- loneliness, become part of society and devote time for social & selfless service.