Yogacharya Dr Ananda Balayogi Bhavanani's talk for the World Yoga Festival 2020 Sunday afternoon sessions held on 19 July 2020 . Yoga is the original mind body medicine and is one of the greatest treasures of the unique Indian cultural heritage. As both an art and science it has a lot to offer humankind in terms of an understanding of both the human mind as well as all aspects of our multilayered existence. Yogic lifestyle, Yogic diet, Yogic attitudes and various Yogic practices help man to strengthen himself and develop positive health thus enabling him to withstand stress better. This Yogic “health insurance” is achieved by normalizing the perception of stress, optimizing the reaction to it and by releasing it effectively through various practices. Yoga is truly a wholesome and integral science of life that deals with multidimensional aspects of health in both the individual and society. Yoga helps us to take the appropriate attitude towards our challenges and thus tackle them effectively and efficiently. “To have the will (iccha shakti) to change (kriya shakti) that which can be changed, the strength to accept that which cannot be changed, and the wisdom (jnana shakti) to know the difference” is the attitude that needs to the cultivated. An attitude of letting go of the worries, the problems and a greater understanding of our mental process helps to create a harmony in our body, and mind whose disharmony is the main cause of ‘aadi – vyadhi’ or psychosomatic disorders. “Health and happiness are your birthright, claim them and develop them to your maximum potential” (Giri, 1995). This message of Swamiji Gitananda Giri Guru Maharaj is a firm reminder that the goal of human existence is not health and happiness but is moksha (liberation). Most people today are so busy trying to find health and happiness that they forget why they are here in the first place. Yoga is the best way for us to regain our birthrights and attain the goal of our human existence.

1. MENTAL HEALTH &
WELLBEING 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, Puducherry. www. sbvu.ac.in

2. www.icyer.com

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

4. Bridging the experiential wisdom of Yoga with
empirical modern medical science @CYTER of SBV.
Yoga is usually found in Physical Edu
& Sports deptts of universities
We at CYTER, have it in a medical
institution since 2010
– quality of life enhancing benefits
for ~ 70,000 participants
– educating future Yoga therapists
(PGDYT, M.Phil, PhD),
– creating awareness amongst
medical, dental and nursing
students & professionals
– scientifically researching Yoga,
– 110 publications & 9 CMEs.
– IDY celebrations since 2015

5. 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

6. Salutogenesis
• Derivation of Greek + Latin
–Latin: salus = health
–Greek: genesis = source
• In combination = Sources of health

7. Sense of Coherence (SOC)
The heart of Salutogenesis
“a pervasive, long-lasting and dynamic feeling of
confidence that
one’s internal and external environments are
predictable and that
there is a high probability that things will work out
as well as can be expected” (Antonovsky, 1979)
 SOC has strong positive correlations to perceived
health, mental health, and quality of life.

8. 3 components of Sense of Coherence (SOC)
 COMPREHENSIBLE - Cognition
- “My world is understandable”
 MANAGEABLE - Coping Skill
- “My world is manageable”
 MEANINGFUL - Motivation
- “My world has meaning”

9. SALUTOGENESIS versus PATHOGENESIS…
Pathogenesis
• What causes diseases?
• About avoiding problems
•Reactive - absence disease
• Against pain or loss
• Prepares one to live
Salutogenesis
• What causes health?
• About reaching potential
• Proactive - presence health
• For gain or growth
• Discover how to live fully

11. What is health?
“samadoshah samaagnishcha samadhaatu
malakriyah prasanna atmendriyamanah
swasthityabhidheeyate”
• Health is a dynamic balance of the elements
and humors, normal metabolic activity and
efficient elimination coupled with a tranquil
mind, senses and contented soul.
–SushrutaSamhita, Sutrasthanam, 15:41

12. Srimad Bhagavad Gita- VI: 5-6
• Lift yourself by your own self (efforts). Don’t
lower your self (due to the lack of such effort).
• When you understand your self, you truly
become your own best friend.
• As long as you haven't understood your own
self, you remain your own worst enemy.
• Yoga may be said to be the journey of the self,
to the SELF, through the self.

15. YUKTA , THE GOLDEN MEAN
- the central theme of Yoga-

16. YUKTA , THE GOLDEN MEAN
- the central theme of Yoga-
• Samatvam: Homeostasis, equanimity, harmony, balance
• Inner stability, even as cyclones may rage on externally.
• Qualities of mentally healthy person (stitha prajna)
enumerated in Bhagavad Gita
– Beyond passion, fear and anger
– devoid of possessiveness and egoism
– firm in understanding and un-bewildered
– engaged in doing good for all creatures
– friendly and compassionate to all
– pure hearted and skilful without expectation

17. Bridging the experiential wisdom of Yoga with
empirical modern medical science.
• Yoga is usually found in Physical
Education & Sports deptts of
universities
• We at the Centre for Yoga Therapy,
Education and Research, have it in a
medical institution since 2010
– educating future Yoga therapists
(PGDYT, M.Phil, PhD),
– scientifically researching Yoga,
– quality of life enhancing benefits
for ~ 26000 patients
– creating awareness amongst
medical professionals
– 53 publications & 4 CMEs

18. YOGIC CONCEPT OF MIND
There are four Anthahkarana (inner instruments):
– Manas – the thinking part : Mind
– Chitta – the storing part : Memory
– Buddhi – the deciding part : Intellect
– Ahamkaara – the controlling part : Ego
- Respect the brain – it is Divine.
- Don’t turn your brain into a trash-basket.
- Defragment / re-format now and then!

19. “Neurons that fire together, wire
together”
• Yoga emphasizes abhyasa, the regularity, rhythm
and repetition in one’s dedicated practice.
• When we mindfully and consciously perform
techniques of Yoga repeatedly, we create neural
pathways that get stronger & stronger with time.
• “You lose that which you don’t use” was a
familiar statement made by Dr. Swami Gitananda
Giri, the visionary codifier of the Rishiculture
Ashtanga Yoga tradition in Pondicherry.

20. All aspects of human psycho-
physiological functioning improved
When the breath is steady,
emotions become more balanced
When the body is stilled, the mind
starts to calm down
Conscious focus on the present
moment-the NOW
Integration breath pattern with
coordinated smooth body
movements

21. Healthy improvements in physical,
mental, emotional & social well-being
Attainment of highest physical,
mental, emotional, social &
spiritual potential
Enhanced ability to manage
omnipresent stressors and thrive
positively in all aspects of human life.

22. Super Brain Yoga ?
• A series of recent studies published in Science and
the Journal of Neuroscience have shown that exercise
can stimulate generation of new brain cells—and that
the cells can migrate from one area of brain to another.
• “This is evidence that you can move beyond molding
and shaping the mind: You can literally create a new
brain,” -Dr Satbir Khalsa of Harvard, USA.
• He even goes to the extent of saying “It’s beyond
neuroplasticity. It’s neurogenesis.”

23. Where the mind goes,
there the energy flows!
You can use your mind
to change your brain
to change your mind for the better.
This is self-directed neuroplasticity.

24. Inhale through nose as you come up
Exhale through mouth as you sit down
Repackaging ancient wisdom!

25. How does Yoga help mental health ?
1. Deepening sense of perception
2. Enhancing mental alertness and focus
3. Reducing unnecessary distractions
4. Improving attention span
5. Awakening latent areas
6. Balancing hemispheric activity
7. Facilitating healthy neuroplasticity
8. Associative understanding of interconnectivity
9. Enhancing the inner sense of ease and well being

27. Choose carefully what you think about!
• Attention is like a spotlight, illuminating what
it rests upon.
• Like a vacuum cleaner, it draws ideas into the
field of focused awareness thus utilizing areas
of the brain- enabling neuroplasticity.
• Directing attention skillfully - the essence of
mindfulness - is therefore a fundamental way
to shape the brain, and one’s life over time.

28. Yoga benefits…..
• There have been many reports on improvements in
– sense of well-being and relaxation,
– quality of interpersonal relationships,
– improved concentration and efficiency,
– self-confidence and attentiveness,
– lowered irritability levels and
– a more optimistic outlook on life.
• Yoga reduces basal anxiety levels and attenuates anxiety
scores in stressful states with better adaptability towards
environmental and internal stressors.

29. Effects of Meditation on Brain
Increased gray matter in the:
• Insula - interoception; self-awareness; empathy for
emotions (Holzel et al., 2008; Lazar et al., 2005)
• Hippocampus - visual-spatial memory; establishing
context; inhibiting amygdala and cortisol (Holzel et al.,
2008; Luders et al., 2009)
• Prefrontal cortex (PFC) - executive functions; attention
control (Lazar et al., 2005; Luders et al., 2009)
Reduced cortical thinning with aging in insula and PFC
(Lazar et al., 2005)

30. More Research Evidence
• Cyclical combination of Yoga postures & supine rest (cyclic
meditation) improved memory scores & decreased state
anxiety. (Subramanya & Telles 2009)
• Yoga + memory training intervention = significant gains in
memory performance, instrumental activities of daily living
& memory self-efficacy in older adults. (McDougall et al 2015)
• 8 wk Yoga significantly improved performance on executive
function : working memory capacity & efficiency of mental
set shifting & flexibility in older adults. (Gothe et al 2014)
• 8 wk Yoga improved academic performance in 800
students by optimizing stress levels.(Kauts & Sharma 2009)

31. • Pranayamas such as mukha bhastrika, chandra nadi,
surya nadi, nadi shuddi and bhramari have been studied.
(Manjunath 2004, Bhavanani 2003, Bhavanani 2012, Ramanathan
2014, Rajesh 2014)
• Modulation of HPA axis, reduction in allostatic load and
normalization of parasympathetic nervous system and
GABA underactivity. (Streeter 2007,2010)
• We change our very physiology, our genetic expression,
our hormones, and neurotransmitters thus creating a
solid and sound foundation for peacefulness and clarity
to manifest.
Focused and calm mind is less susceptible
to distractions, negative influences and
omnipresent confusion.

34. Uninostril / alternate nostril
pranayamas
Suryanadi asana Chandranadi asana

35. Perspective is
All

44. Rig Veda
“Let noble thoughts come to us from everywhere.”

45. • What perspective do you choose in life?
• Why do you choose it?
• How do you choose it?
• Are you open to others perspectives?

46. Some Yogic tools for mental health and
wellbeing-1
Tools to induce psycho-physical harmony:
• Asana-s (static postures), kriya-s (systematic and rationale
movements), mudra-s (seals of neuromuscular energy) and
bandha-s (locks for neuromuscular energy) gently stretch and
strengthen the musculoskeletal system in a healthy manner.
• improve mobility and flexibility of joints and muscle groups
• concomitant improvement in respiration, circulation,
metabolism, digestion and elimination.
• general sense of health and well being is also promoted by
these aspects of Yoga that help release feel good hormones
like endorphins and encephalins

47. Some Yogic tools for mental health and
wellbeing-2
Tools to balance emotional volatility:
• Swadhyaya (introspectional self analysis), pranayama
(breathing techniques for control of vital energy), pratyahara
(sensory withdrawal), dharana (intense concentration),
dhyana (meditational oneness) and bhajana (devotional
music) stabilize emotional turmoil and relieve stress and
mental fatigue.
• Bring about an excellent sense of emotional balance that is
vital for good health.
• Group work also enables achievement of emotional balance
essential for good health.

48. Some Yogic tools for mental health and
wellbeing-3
Development of appropriate psychological attitudes:
• Meta-cognitive, objective view of our habitual patterns of
behaviour and thoughts.
• Patanjali emphasizes abhyasa (relentless positive self effort) and
vairagya (dispassionate attitude) along with ishwara pranidhana
(acceptance and humility of the universal plan).
• Change in our inner perspective through pratipaksha bhavanam
(adoption of contrary attitudes to negativities).
• Clarity of mind (chitta prasadanam) through adoption of maitri
(friendliness towards those who are at peace), karuna
(compassion for suffering), mudita (cheerfulness towards
virtuous) and upekshanam (indifference /avoidance of the evil)

49. Some Yogic tools for mental health and
wellbeing-4
Contemplation, relaxation and meditation:
• There are a great many Jnana Yoga and Raja Yoga techniques
of relaxation and visualization that are useful
• trataka (concentrated gaze), pranayama, pratyahara,
dharana as well as dhyana may also be utilized.
• Relaxation is a central element in Yoga as it is the body’s own
way of recharging its cells and helps to ease physical,
emotional and mental tensions.
• We can facilitate our own healing when we are relaxed.
• We retard our inherent healing mechanisms when we are
tense and uptight.
• Choice is ours to make!

50. Some Yogic tools for mental health and
wellbeing-5
Enhancing spiritual awareness:
• Consciously evolve out of our lower, sub-human nature, into
elevated human, humane and divine nature
• Swadhyaya, satsanga (spiritual gathering), bhajana sessions
and Yogic counselling are vital.
• “Oneness” is health whereas “Duality” is disease.
• Spirituality is personal connection with our own inner being.
• Strengthened through conscious introspection and self inquiry.
• When we begin to understand the oneness manifest through all
forms of life, we manifest gratitude, respect and love.
• A life of selfless service (nishkama seva) enables us to radiate
joy, love and wellbeing (tejasvi).

51. Some Yogic tools for mental health and
wellbeing-6
Relieving suffering and pain:
• "dukkhasamyogaviyogam yoga samjnitham", the conscious
disassociation from union with suffering- Bh Gita (VI:23)
• Yoga improves pain tolerance and quality of life.
• Helps endure conditions that it may not be able to cure.
• vital in end life situations where it is important that the
patient has a sense of improved quality of life during their
final days and moments on earth.
• Yoga can also benefit caretakers of such terminal patients who
are under great stress themselves as it enables them to
realise that we fulfil ourselves best as human beings when we
help others.

52. Whooshing tensions away-nasarga
mukha bhastrika

53. Tension relaxation coupling: Spanda
nishpanda

54. Healing the neck-Brahma Mudra

55. Chakra MeditationChakra dhyana
Inhale
Exhale

56. In conclusion
• Yoga helps cultivate appropriate attitude towards life
• "To have the will (iccha shakti) to change (kriya
shakti) that which can be changed, the strength to
accept that which cannot he changed, and the
wisdom (jnana shakti) to know the difference" is the
attitude that needs to the cultivated.
• An attitude of letting go of the worries, the problems
and a greater understanding of our mental process
helps to create a harmony in our body, and mind
whose disharmony is the main cause of 'aadi –
vyadhi’ or psychosomatic disorders.

57. • “Health and happiness are your birthright, claim
them and develop them to your maximum potential”
• This message of Swamiji Gitananda Giri Guru
Maharaj is a firm reminder that the goal of human
existence is not health and happiness but is moksha
(liberation).
• Most people today are so busy trying to find health
and happiness that they forget why they are here in
the first place.
• Yoga is the best way for us to regain our birthright
and attain the goal of our human existence.

58. Gratitude
is the
highest
attitude.

59. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with
“A” Grade by NAAC and Ranked 72 in NIRF 2018 )
www.sbvu.ac.in/cyter