Yoga therapy, breathing practices, office yoga, simple immunity boosting yoga practices, benefit of Yoga, stress curve, yoga and homeostasis

1. CAPACITIES YOGA HAS TO
OFFER
SHWETA MISHRA
BNYS, MSC YOGA, AYUSH-NET
AYUSH AIIMS BHOPAL

3. BREATH AWARENESS / SWASH PREKSHA
 Watch the breath synchronized with chest, abdomen
movement
 Awareness
 Visualization
 Affirmation/ Autosuggestion

4. POSTURE/ ERGONOMICS

5. CAPACITIES OF YOGA THERAPY IN GLOBAL
PANDEMIC SITUATION COVID-19
1. STRESS MANAGEMENT-
2. LIFESTYLE MODIFICATION-
3. EFFECT ON IMMUNITY/ VITALITY/ PRANA SHAKTI / VITAL FORCE-
4. RELAXATION-
(Calms the mind and decrease its activity while promoting stability)
5. MODERATION/ HOMEOSTASIS/ BALANCE-
6. Help to overcome Quarantine Syndrome -isolation, fear, uneasiness, anxiety

6. HEALTHY LIFESTYLE
(A way of living)
(जीवन शैली )
1. Achar
2. Vichar
3. Ahaar
4. Vihar
(four pillars)
Yoga sutra, Bhagvat Gita, Ayurveda
HEALTHY LIFESTYLE

8. According to Yoga health is an integrated state of body, mind and spirit.
There is Harmony in all the psycho-physiological functions. It is well coordinated and
balanced condition of body and mind wherein homeostasis is adequately maintained.
Therefore a feeling of happiness and contentment are essential factors of the sound
health.
CONCEPT OF HEALTH

9. YOGA is a
Science
Art
Philosophy
BKS Iyengar

10. MEDICAL YOGA THERAPY
Medical yoga is defined as the use of yoga practices for the prevention and treatment of
medical conditions.
Beyond the physical elements of yoga, which are important and effective for strengthening
the body, it also incorporates appropriate breathing techniques, mindfulness, and
meditation in order to achieve the maximum benefits.
Stephens I. Medical Yoga Therapy. Children (Basel) [Internet]. 2017 Feb 10 [cited 2020 Jun
16];4(2). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5332914/

11. HEALTH OF BODY-MIND-COMPLEX
1. Aahar
2. Sun bath
3. Yoga practices
4. Affirmations/ Autosuggestion (pair
of opposites)

12. HOLISTIC APPROACH

13. Y OGA & HEALTH
The Yogic view of health: (Qualities of physical health)
i) Lightness of body
ii) Health
iii) Thirstlessness of mind
iv) Clearness of complexion
v) A beautiful voice
vi) An agreeable odour
vii) Scantiness of excretions
(Shvetaasvatara Upanishad:
II-13).
According to Yogi Svatmarama suri:
i. Slimness of body
ii. lustre on face
iii. Clarity of voice
iv. Brightness of eyes
v. Freedom from disease
vi. Control over seminal ejaculation
vii. Stimulation of gastric heat
viii. Purification of subtle energy channels are marks
of success in Hathayoga.
(Hatha Yoga Pradipika II: 78)

14. Y OGA & HEALTH
The Yogic view of health: (Qualities of physical health)
Kaya sampat- attributes of
bodily perfection
Perfection of body includes
Beauty
Gracefulness
Strength
Adamantine hardness
(Patanjali Yoga Darshan III: 47)
Samana Jayat Jvalanam:
Deep concentration on energy of
digestion.
(Patanjali Yoga Darshan III: 41)

15. Y OGA & HEALTH
Stitha prajna: (Mentally Healthy)
Bhagwat Gita
Beyond passion, fear and anger ( B.G: II.56)
Devoid of possessiveness and egoism ( B.G: II.7)
Firm in understanding and unbewildered (B.G V.20)
Engaged in doing good to all creatures (B.G V.25)
Friendly and compassionate to all ( B.G XII.13)
Pure hearted and skilful without expectation (B.G XII.16)
The Yogic view of health: (Qualities of Mental Health)
(Constant search for moderation and a harmonious homoeostatic balance (Yoga A unitive impulse)
Maharishi Patanjali tells us that we can gain unexcelled happiness, mental
comfort, joy and satisfaction by practising contentment.
Yoga Darshan II:42

16. Y OGA & HEALTH
• Fearlessness (abhayam)
• Purity of inner being (sattva samshuddhih),
• Steadfastness in the path of knowledge
(jnanayoga vyavasthitih)
• Charity (danam),
• Self control (dama)
• Spirit of sacrifice (yajna)
• Self analysis (svadhyaya)
• Disciplined life (tapa)
• Uprightness (arjavam)
• Non violence (ahimsa)
• Truthfulness (satyam),
• Freedom from anger (akrodhah)
• Spirit of renunciation (tyagah)
• Tranquility (shanti)
• Aversion to defamation (apaishunam)
• Compassion to all living creatures (daya bhutesv)
• Non covetedness (aloluptvam)
• Gentleness (maardavam)
• Modesty (hriracaapalam)
• Vigour (tejah)
• Forgiveness (kshama)
• Fortitude (dhritih)
• Cleanliness of body and mind (saucam)
• Freedom from malice (adroho)
• Absence of pride (naatimaanita).
Bhagavad Gita Verse 1,2,3 chapter XVI
The Yogic view of health: (Qualities of Spiritual Health)

17. PANCHKOSHA VIVEKA
Five major aspects of existence:
Anandmayakosha
Vijnanamayakosha
Momayakosha
Pranamayakosha
Annamayakosh
Taittireya Upanishad

18. AIM OF YOGA
Physical-
Mental-
Emotional- Balance
Bhagvat Gita chapter 2,verse 48
योगस्थ: कु रु कर्माणि सङ्गं त्यक्तत्वम धनञ्जय |
ससद्ध्यससद्ध्यो: सर्ो भूत्वम सर्त्वं योग उच्यते || 48||

19. BASIC
YOGA PRACTICES

20. HEAD AND NECK MOVEMENT/ GRIVA SANCHALANA
Forward and backward

21. GRIVA SANCHALANA
Sideward neck movement

22. SHOULDER MOVEMENT
a. Shoulder shrugging
b. Shoulder rotation

23. SPINAL STRETCHING/ TWISTING

24. LEG LIFTING

25. BREATHING EXERCISES
HAND IN AND OUT
BREATHING

26. HAND STRETCH BREATHING

27. INSTANT RELAXATION TECHNIQUE
Relaxing position/ Lie in Shavasana … Bring legs together, hand by the site
Stretch and tighten the toe…stretch the ankles.
Tighten the calf muscle…pull up the knee caps and tighten.
Tighten the thigh muscles.
Exhale and suck the abdominal muscles.
Make fist of the hands and tighten.
Inhale, expand and tighten the chest.
Tighten the neck muscles…Tighten the facial muscles.
Tighten the whole body….Tighten…Tighten…..Tighten……
Release and Relax.

28. PRANAYAMA
DIRGHSWASH PRANAYAMA/ DEEP BREATHING-

29. FULL YOGIC BREATHING

30. UJJAI

31. BHRAMARI PRANAYAMA
Effect on cardiovascular system
ANS
EFFECT ON COGNITIVE FUNCTIONS
(perceive, remember, speak, think, make decisions, and solve problems)
Kuppusamy M, Kamaldeen D, Pitani R, Amaldas J, Shanmugam P. Effects of
Bhramari Pranayama on health – A systematic review. J Tradit Complement Med.
2017 Mar 18

32. OM/ AUM KARA
‘A’ kara-
‘U’kara-
‘M’ kara-
Mandukya Upanishad

33. Kumar S, Nagendra HR, Manjunath NK, Naveen KV, Telles S. Meditation on OM: Relevance
from ancient texts and contemporary science. International Journal of Yoga [Internet]. 2010
Jan 1
Concentration on OM brings peace, clarity, harmony and energy
Mental alertness with physiological rest during the practice of OM Meditation.
Evoked potential studies suggest a decrease in sensory transmission time.

34. SOLAR ENERGY
SURYA TRATAKA
•Eye exercise
•Sun gazing
SUN BATH
•Vitamin D
•Favors bone homeostasis
•Analgesic effect

36. BENEFITS IN NUT SHELL

39. TO KEEP THE BODY IN GOOD
HEALTH IS A
DUTY......OTHERWISE WE
SHALL NOT BE ABLE TO
KEEP OUR MINDS STRONG
AND CLEAR
Gautam Buddha