1) Yoga practices can enhance resilience during the COVID-19 pandemic by reducing stress and fear, which weaken the immune system, and promoting salutogenesis, or health and well-being. 2) Specific yoga techniques like pranayama, mantra chanting, and mudras can help manage stress, strengthen the immune system, and overcome fear. Practices involving the chanting of om and other mantras may attenuate limbic over-activity and enhance relaxation. 3) Yoga philosophy teaches that disease arises from imbalances in the mind-body complex. Techniques like kriya yoga act as a "triple vaccine" against stress and illness by targeting the root psychosomatic causes of

1. Enhancing resilience during
pandemic times through Yoga
Yogacharya
Dr. ANANDA BALAYOGI BHAVANANI
MBBS, ADY, PGDFH, PGDY, MD (Alt Med), FIAY, C-IAYT, DSc (Yoga)
Director:
Centre for Yoga Education, Therapy and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry. www.sbvu.ac.in/cyter

3. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with “A” Grade by NAAC)
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!

4. Salutogenesis, our Focus
• Moving from pathogenesis, the focus on disease
towards salutogenesis, the focus on health!
• CYTER is striding forward on an innovative path of
promoting holistic health for one and all.
Pathogenesis
Salutogenesis
www.sbvu.ac.in/cyter

5. From CAM to TCI medicine: The journey
Alternative
CAM: Complementary & Alternative Medicine
TCI : Traditional, Complementary & Integrative medicine

6. From CAM to TCI medicine: The journey
Alternative
Complementary
CAM: Complementary & Alternative Medicine
TCI : Traditional, Complementary & Integrative medicine

7. From CAM to TCI medicine: The journey
Alternative
Complementary
Integrative
CAM: Complementary & Alternative Medicine
TCI : Traditional, Complementary & Integrative medicine

10. Ups and downs are part of life…
• As human beings, it is inevitable that we have our
share of ups and downs.
• Something always pushes us down, throws us off-
balance and makes us uneasy.
• During such moments, it is imperative that we stop,
take a step back and observe ourselves objectively
to understand how long it takes us to bounce back
to normalcy once again.
• The faster we can disentangle ourselves from events
of the past, the faster we begin experiencing
freedom in the present.

11. 99 times down………..
100 times up !!

13. Yoga, the antidote…..
• This is where Yoga comes in, to rescue us from
this vicious negative spiral of mental and
emotional whirlpools that suck us down into
the depths of despair.
• Yoga may be understood as a conscious and
evolutionary path that enables us to break
free from our conditioned patterns and
tendencies (samskara-vasana) that are
fragmenting us constantly.

14. YOGA
enhances the
“Power of Choice”
The Superpower of Being Human!

16. Making conscious choices through Yoga
1. Let go of the negativities beseeching us (doshanivarana),
2. Regain our balance, equipoise (samatvam) at the earliest,
3. Relax ourselves so that we can rebuild and replenish our
resources (nishpanda kaya kalpaanukrama).
4. Empower ourselves to efficiently face ‘repeat challenges’ by:
a) Adopting healthy attitudes (pratipakshabhavanam, maitri,
karuna etc),
b) Enhancing flexibility of body-mind-emotions- spirit
complex (hathayoga),
c) Developing objective self-awareness (vairagya,swadhyaya)
d) Creating positive relationships through acceptance
(samabhavabhavana).

17. • Many studies have reported that Yoga reduces
allostatic load & induces balance of autonomic
nervous system.
• This is the keystone in developing adaptive
resilience.
• Yoga enables alignment of panchakosha, the five-
fold aspects of our existence - the anatomical,
physiological, psychological, discerning and
universal.
• Jnana yoga kriya-s and prakriya-s enable inherent
healing energies to integrate, reunite and bring
together fragmented parts of the individual thereby
enhancing such adaptive resilience.

18. The transformative power of Yoga!
• Yoga also empowers the spirit, developing a deep
and subtle adaptive resilience that promotes the
skilful stepping beyond one’s limitations, enabling
self-transformation (atmabhavabhavana).
• This facilitates insight, empathy and an ability to
be calm and focus the mind, thus ultimately
transcending all limiting traits of the individual.
• Such a transformation of the individual until they
manifest their fullest potential, and live life as it is
meant to be, is truly the goal of Yoga itself.

21. Role of Yoga
in
Times of COVID 19

22. Fear during COVID-19 Pandemic
• Every human being on our planet has been affected
directly or indirectly by the COVID-19 Pandemic.
• This “invisible enemy”, has brought forth another
inner enemy that destroys us from within is FEAR.
• Fear weakens our immune system!

23. Focus on Self-Care; Need of the hour
• We need to refocus on our own salutogenesis
(Swastha), our own inherent capacity and ability to
be responsible for our health and wellness.
• We must move from pathogenesis, the focus on
disease that worsens fear, towards salutogenesis,
the focus on health that strengthens all our systems!
• Yoga empowers us, enables us to take charge of our
own life, thus promoting holistic health for each and
every one of us.
• Yoga strengthens our immune system!

24. • Yogic principles (Yama-Niyama) of cleanliness,
purity and self-control are most important in the
present moment where social (physical)
distancing, and personal hygiene are being
emphasized by all medical authorities.
• Sense of service (Seva) and unconditional action
(Nishkama Karma Yoga) are to be emphasised to
help our fellow brethren who are in need.
• We need to support those in the forefront of this
battle through our cheerfulness (Mudita) while
having compassion (Karuna) for those who are
suffering.

25. Kriya Yoga, the triple vaccine
• Abhinivesha, the primitive survival urge can over-
power even the wisest of wise- Patanjali Maharishi
Kriya
Yoga
Tapa
Swadhayaya
Ishwara pranidhana
• Unless the Kleshas are
attenuated we cannot manifest
wellness.
• Kriya Yoga (Tapa-Swadhyaya-
Ishwarapranidhana) is the triple
vaccine, to deal an effective
blow to COVID19.

26. • Yoga practices especially those
done mindfully will strengthen
our immune system by inducing a
sense of empowerment and self-
confidence.
• They help us regain cortical
control over the senses and
emotions that are in turmoil.
• Through Yogic self care, we can be
our true selves; strong, safe,
caring and healthy.
• We need to stay safe and stay
healthy if we are to help others.

27. Psycho-Neuro-Immunology
• A branch of modern medical science that deals
with the mind-body phenomenon of
• “how our thoughts and emotions can affect our
immune system”.
• Stress, fear and negative emotions are known to
weaken our immune system.
• Yoga (including meditation), mindfulness, positive
emotions, and relaxation strengthen it.

30. Role of limbic over-reactivity
• The limbic system plays a major role in triggering
such emotional upheaval that then results in a
weakening of the immune function.
• When the immune function is weakened every
microbe gets a chance to attack us as all our
defences are wreaked.
• Fear, especially of the magnitude being
experienced and expressed by all of us in the
present times, will totally destroy any chances we
have of fighting this devious enemy.
• Fearlessness, Abhayam is the need of the hour!

32. “The first disease is the
sense of duality,
leading to fear that
creates imbalance of
mind leading to
diseases in the body”.
- Dr. Swami Gitananda Giri
- (1907-1993)

33. Psychosomatics in the Yoga Vashista
• The Yoga Vashista, codified at least 5000 years ago has
so long ago, already understood this psycho-somatic
phenomenon and termed it is Adhija-Vyadhi.
• Perception of duality between ‘Self’ and Universe
leads to mental agitations in Manomaya Kosha,
• Haphazard flow of Prana in Pranamaya,
• Hypo-cellular activity (Ajeeranatvam), hyper-cellular
activity (Ateejeeranatvam) and altered cellular activity
(Kujeeranatvam) in Annamaya.
• According to Yoga disease (Vyadhi) is a manifestation
of imbalnaces at the psyche (Adhi) itself.

35. Stress management through Yoga
• Dr W Selvamurthy gave a beautiful
message at SBV* recently. He said:
Yoga enables and empowers
individuals to
– Modify their perceptions of the stressors,
– Optimise their responses to them, and
– Efficiently release the pent up stresses.
• We can think of it as a 3-in-1 action!!
* Sri Balaji Vidyapeeth, Pondicherry, India

37. Some useful practices
during this time……….

38. Nada Bhavana Shuddhi Kriya
• Relive anxiety and tension from storehouses in the
abdomen, chest and neck. Ha Ha, Ho Ho, He He !
• Become aware of the subconscious stresses induced
by the survival mechanisms. Me Me !
• Enhance the cognitive, higher abilities of the
intellect. Dhi Dhi !
• Throw out all tensions & become stress-free. Go Go!
• “BE”, yourself! Introspective Silence

40. Whooshing tensions away- Nasarga
Mukha Bhastrika
Enjoy the practice

41. Pranava is Universal

42. Pranava Pranayama
• Using foundation of Vibhaga (sectional
breathing; low, mid and high)
• Chanting Akara, Ukara, Makara and
Omkara Nada
• 2 to 3 times longer exhalations
• Appropriate hand gestures (Mudras)
Click here for a practice session

43. Pranava Japa for Emotional Self-Care
• Mantra Japa especially of OM is very
useful as it is known to attenuate the
limbic over-activity.
Listen to Om Japa
• Pranava Pranayama, Dhyanam and
relaxation using Akara, Ukara and
Makara are extremely useful in inducing
relaxation response from within. This
will strengthen our immune system.
Enjoy guided Pranava relaxation

44. • The Mahamrityunjaya Mantra (Trayambakam)
enables us to overcome the ‘fear of mortality’,
that poison that dampens our immunity and
capacity to heal.
Aum Trayambakam Yajamahe Sugandhim
Pushtivardhanam; Hroom Jhum Saha Sarva
Nakshatrey Sarva Raasi Sujathu Sarva Namdesya
Saha Jhum Hroom; Urva Rukamiva Bandhanaan,
Mrityor Mokshiye Maamritat Aum
Enjoy A Mahamrityunjaya Contemplation

46. Bhairava Mudra to enhance self-
confidence and resilience
• To perform Bhairava Mudra,
place your upturned right hand
on top of the upturned left in a
cupped manner resting both
hands on the lap.
• Close your eyes and become
mindful of the inner strength
developing.
• If the left hand is placed
dominant over right it becomes
Bhairavi Mudra.
Watch Bhairava
Mudra

47. • Abhaya Mudra is one way of
embodying or signifying, "I'm not
afraid of life; I'm not afraid of
what's in my heart and I choose to
live an authentic life no matter
what others think or say".
• It is performed by lifting the open
palm of the right hand and facing it
forward as if to tell fear, “Stop in
your tracks! I am not afraid of you
anymore”.
Watch Abhaya Mudra
Abhaya Mudra to overcome fear

48. Mudras to Balance Energy Centers
Enjoy the practice
Inhale for 6 counts and exhale for 6 counts in each position
with mindfulness to enhance mind-body connection.

49. Stretching the spine in Tala Asana
Learn Tala Asana

50. Healing the neck-Brahma Mudra
Learn Brahma Mudra

51. Spanda-Nishpanda Kriya:
Tension relaxation coupling
Learn the practice

53. • We need to stay safe and stay healthy.
• Through Yogic self care, we can reduce our fear
and strengthen our immune system to manifest
all round health.
• May we as ONE HUMANITY stand our ground,
may we fight the enemy within, overcoming the
inner enemy fear; thus strengthening our ability
to fight and defeat the external enemy, COVID19.
• May Humanity Prevail !
Pathogenesis
Salutogenesis

55. Gratitude
is the
highest
attitude.

56. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with “A” Grade by NAAC)
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!

57. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with
“A” Grade by NAAC and Ranked 88 in NIRF 2020 )
www.sbvu.ac.in/cyter