Holistic Health Management

Happiness be unto all,Perfect health be unto all.May all see good in everyone,May all be free from suffering.

May Almighty illuminate our intellect andiInspire us towards the righteous path

DIVINE INDIA YOUTH ASSOCIATION

A global movement for transformation of thoughts

21st Century – Bright Future

Source of data

• Taken from the literature written by Pt. Shriram Sharma Acharya

– Vangmaya– Akhand Jyoti– Pranayam Se Aadhi Vyadhi Nivaran

Contents

• Holistic Health Management– What it is?– Three Bodies (Body, Mind & Soul)– How to stay healthy – tools & techniques

What is Holistic Health?

Social Health

Familial Health

Environmental Health

Individual Health

Economic Health

Three Bodies

• Gross (Sthool Shareer)– Outer sheath of the body through

which we eat, respire and interact with the world

• Subtler/Astral (Sukshma Shareer)– Mind-Brain stuff, through which we

think and conceptualize

• Causal/Spiritual (Karan Shareer)– The innermost being (Soul) through

which reflect our emotions and good vibes

BODY MIND SOUL

Actions Thoughts Emotions

Habit Personality

How to stay healthy -Tools & TechniquesGross Body

• Constituents of Gross Body

• Ahaar (Food Habits) – Vihaar (Sensual Pleasures/Lifestyle)

• Yagyopathy - an emerging therapy

• Rejuvenation Through Herbs

• Yogic Exercises (Surya Namaskar, Pragya Yog…)

• Physical Exercises (Walking, Aerobics…)

• Stress Busters (Laughter, Holidays… )

Constituents of Gross Body• Prithvi (Earth), Jal (Water), Agni (Fire), Vaayu (Air), Aakash (Ether)• Imbalance in proportion impacts the Health

Elephantiasis

Obesity

Uterian Fibroids

Ascites

Dysentry

Polyuria

Cold-Cough

Boils, Pimples

Cholera

TB

Syphilis

Gaut (Arthritis)

Paralysis

Pulmonary

Stiffness

Epilepsy

Psychological

Insomnia

Fidgetiness

Pri

thvi

Ag

ni

Vaa

yu

Jal

Aak

ash

Morning Walk•Coldness to mind•Latent Heat•Waste Discharge

Fresh Water Bath

Drink Water

Sun Bath

Morning Walk

Pranayam

Meditation

•Positive Thoughts

•Positive Energy

Pri

thvi

Ag

ni

Vaa

yuJal

Aak

ash

Tips to maintain the proportion

Food Habits (Ahaar)

What to eat ?

EAT to LIVE …Vs… LIVE TO EAT

When to eat ?

How to eat ? How much to eat ?

Food Habits– Following 5 constituents are there in food;

- Usha-paan (drink water as you get up)- Buttermilk after a short break after lunch- Warm milk before going to bed- The growth of body takes place till 25 yrs. Consume food rich in protein to support body

growth– After 25 yrs of age, focus on the food which helps maintain the temperature of body like

alkaline.

Source Consumption

Carbohydrates Grains - Wheat, Rice, Barley 50-60%

Protien Pulses, Groundnut, Soyabean, Milk 15-20%

FatsOil, Ghee, Groundnut, Coconut, Sesame, Mustard

etc 8-10 %

Minerals & Vitamins Vegetables, Fruits Balanced

Water 8-10 glasses / day

Try to keep 75% of your diet as Raw Food

What to eat• 50% of diet Fruits & Greens & rest 50% Grains• Sprout the grains or grind into pieces

• Groundnut, Coconut, Soya bean as substitute for Oil

• Say NO to SPICES (Red Chili, Clove, Heeng etc)

• Use more of Jaggery, Honey, Dates than white sugar • is

=

Tip:

Cook in a closed vessel

50 gm sprouted gram = 250 ml milk

Avoid These: Non-Veg, Spicy & Oily, Tobacco

• When to eat ?– When hungry (9am – 12 noon best time to eat)– Two meals a day good enough for a healthy body. Keep atleast 6 hours

gap.– Eating in between disturbs digestion process.– Liquid diet is good enough as breakfast

Food Habits

Food Habits

• How to eat?– Mind should be calm & relaxed ; glands get

dried– Allow teeth complete their work i.e

grind/chew properly to make life easier for stomach & intestine

– 32 times chewing each morsel as per Ayurveda

– Liquids (water, milk etc) should be retained in mouth before gulping.

– Consider food as nectar (Amrit). Finding faults in food & getting angry is not a good habit.

– Keep gap of atleast 1 hr between food & water.

Food Habits

• How much to eat?– Eat less than capacity (Avg. 2000 calories [+/- 10%] to be consumed)

– Ayurveda suggests - 50% Food + 25% Water + 25% Air.

– Laziness results out of overeating, eat less than hunger to be energetic

Lifestyle (Vihaar)

Don’t move away from Nature. Try to live in harmony with it.

• Discipline in life is necessary. Undisciplined can not escape unpunished by nature which is Illness.

• Cleanliness : Both internal & external

• Labour : Not just mental, physical as well

• Keep Smiling : Make this a habit

• Sleep : Ensure adequate sleep.

Did you know?

Our body receives energy from

Food - 10%

Sleep - 20%

Chakras - 70%

Adopt this in your daily routine• Start the day with ‘Atma Bodh’ (Self Realization)

– Treat each day as a new life– Plan your daily tasks

• Follow simple living - high thinking lifestyle– Upaasana – Self Introspection & Imbibing good qualities– Saadhana – Self Reformation through practicing self control– Aaradhana – Selfless service

• Go to bed with ‘Tatva Bodh’– Self Assessment– Assure yourself & the Almighty of not repeating the mistakes

Yagya (Homam)• Meaning : Divinity, Togetherness & Charity

• Importance: Gayatri is the symbol of all positive thoughts, while Yagya is that of noble deeds. These two combined together generate a great upsurge of righteous values and thoughts in the mind and heart which leads to human soul growth and world peace.

• Science of Yagya: – Source of positive energy:

• Science of mantra (Sound) combines with power of fire (Heat) to radiate positive energy.

• Shape of Yagya kund (container) is reverse Pyramid.– Clean & pure environment:

• The powerful essence in fumes destroys unhealthy germs and spreads on a wider area. Also cleansing of mental impurities.

• Produces Oxygen; CO2 + H2O + 112,000 cal = HCHO + O2• Slow combustion helps plant life with constant supply of CO2.

• Experiments & Live Examples– Bhopal gas tragedy– NIT Trichy– Gujarat Pollution Control Board– Gorakhpur (U.P.) municipality– Cancer cure

Recommended Reference: Integrated Science of yagya

Burning sugar and its smoke has a significant effect in purifying the atmosphere. It kills the germs of T.B., measles, smallpox and cow-pox” – remarks Prof. Tilward.

A Russian Scientist named Dr. Shirowich mentions – “if cow’s ghee is put into the fire, its smoke will lessen the effect of atomic radiation to a great extent”.

Yagyopathy – Gift of Ancient India• What is Yagyopathy or Yagya therapy?

– Pulmonary drug-administration by inhalation and infusion through skin pores through the process of yagya (agnihotra, homam).

• Inhalation from nose (deep breathing), mouth (chanting vedic hymns)• Medicine in its gaseous form is easily dispersed and gains higher potency.

– Drugs in the form of medicinal plans offered in fire along with specific vedic hymns (mantras)

• Yagya therapy is a Preventive mechanism

– No side effects

– Encouraging results in the treatment of TB, Diabetes, Weak Eye Sight Neurological disorders, Drug addiction

Rejuvenation through Herbs

• Ayurveda is considered as 5th Veda which is interpretation & analysis of Atharva Veda.

• Ancient Rishis – Charak, Sushrut, Vagbhatt did extensive research & analysis on various medicinal roots & herbs.

• Some herbs are like Diamonds & Emeralds which take special effort to procure.

• Grow commonly available herbs like Tulsi & Neem in surroundings

Recommended Reference: Herbal tips from the Vedas

Why Tulsi?Recommended Reference: Herbal tips from the Vedas

• Blood Purifier & Reduces blood cholesterol• Cure for arthritis, kidney dieseases• Preventative for mosquito & insect bite• Decoction of leaves with ginger & honey – Bronchitis• Chewing helps cure the mouth ulcers & stress reduction• Skin rasayana: Vitamin C, Carotene, Calcium, Phosphorus• Tulsi seeds for treatment of Diarrhea, chronic dysentery &

Constipation• Pounded leaf mixed with sandalwood – relief from

headache• Dried leaves powder mixed with mustard oil used as

toothpaste• Juice of tulsi leaves acts as Antiseptic• Tulsi juice taken empty stomach improves digestion &

increases brain power.• Cleanses the atmosphere• Removes excess of Kapha from lungs & nasal passage• Removes excess of Vata from colon

About Asanas

• Total 84 Asans mentioned in Yog Shastra• Effects the soft spots both physical & mental.

These spots are found in Liver & Chest.• Contraction & Expansion of muscles & these soft

spots lead to cleansing.• Three Asanas

– Sukhasana– Padmasana– Siddhasana

Sukhasan

•Bend your left leg and keep it under the thigh of your right leg. •Bend your right leg and keep it under the thigh of your left leg. •Straighten your spine, sit erect with hands on the knees. •Stay for one minute, meditating and come back to the original position. Benefits: This helps to increase the digestive fire and gives good appetite, health and happiness. This is good for children.

Padmasana

• Bend the left leg and bring the left foot on the right thigh. • Bend the right leg and bring the right foot on the left

thigh. • Keep your spine vertical in line with the neck. • Keep your arms straight and hands resting on the knees,

palms upward and thumbs and forefingers joined. Other fingers outstretched.

• Stay like that for a minute in meditation and come back to the original position in the reverse order.

Benefits: This helps develop concentration of mind; gives relaxation and peace of mind.

Siddhasana

• Place the left heel at the anus, the terminal opening of the alimentary canal or digestive tube.

• Keep the right heel on the root of the generative organ.It should be in a way, that the knees and the heels, both lie upon the other.

• The hands must be placed on either sole of  the feet. Keep the eyes half closed.

Benefits: This helps in concentration and clarity of mind, memory improvement, digestion and the faculty of the mind.It is also beneficial to those suffering from wet dreams.

Ushtrasan

Vajrasan Yogamudra

Ardh Tadasan Shashankasan Bhujangasan

Tadasan Padhastasan

PRAGYA YOG- For happy & healthy life

Yoga Asanas for Common Problems

    Sandhi Sanchalan Tada Tiryak TadaKatichakr

a Surya Nam'karPragya

Yog Shava

Healthy People X X X X X X X

For Kids X X X X X

For Women X X X

Insomnia Stress X X X X X

Depression X X X X X X

Hypertension X X X X X

Obesity X X X X X

Asthama X X X X  

Constipation/Indigestion   X X X X   X

About Mudras

• Total 20 Mudras. Following three are sufficient for modern society– Shaktichalini (Mooladhar Chakra)– Shithilikaran (Anahat Chakra)– Khechari (Sahastrar Chakra)

About Pranayama

• Process of refinement and increase of life vitality (Prana).

• 5 Mahaprana – Prana, Apana. Samana, Udana, Vyana.

• 5 Laghu Prana – Nag, Koorm, Krikal, Devdatta, Dhananjay.

• Three Pranayama:– Naadi Shodhan– Surya Bedhan– Pranakarshan

Naadi Shodhan Pranayam1. Total 72,000 Naadis (Energy Tubes)2. 14 are considered important 3. This Pranayama technique clears the blockages

in the Naadis for flow of Prana (energy)

1. Ida

2. Pingala

3. Sushumna

4. Gandhari

5. Hastjivha

6. Kuhoo

7. Saraswati

8. Poosha

9. Shankhini

10. Yashaswini

11. Vaaruni

12. Alambusa

13. Vishwodhara

14. Payaswini

Process1. Inhale & Exhale from left nostril – 3 times

• Feel the cooling effect of Moon at Manipur Chakra

2. Inhale & Exhale from right nostril – 3 times• Feel the warmth of Sun at Manipur Chakra

3. Inhale thru both Nostrils4. Exhale thru mouth (close the nostril).

Surya Bedhan Pranayam

1. 250 ml of Oxygen per minute consumed by avg. human

2. Dr. K N Uduppa experimented Pranayama on 85 Asthma patients• 43 got cured, 30 special gains,12 – no feeling/changes.

• High BP – 95 patients• 47 cured, 22 special gains and 22 – no feeling/changes.

Process1. Inhale from right nostril 2. Kumbhak3. Exhale from left nostril

Pranakarshan Pranayam

1. Inhale slowly & deeply thru both nostrils.

2. Hold the breath for atleast half the time it took for inhaling.

3. Exhale slowly thru both nostrils

4. Hold the breath for half the time it took fo rexhaling

KUMBHAK

Kum

bhakKum

bhak

Rechak

RECHAK

POORAK

KUMBHAK

About Bandh

• Bandh are neuro-muscular locks results in locking the blood circulation at special body parts and thus preventing the outward flow of cosmic energy.

• Help in secretions and thus maintain hormonal balance. – Moolbandh – Uddiyanbandh– Jalandharbandh

Note: Precautions- Those with high BP, heart diseases & pregnant women should not practice Bandha

Mool Bandha – how to..

• Sit is Padmasan or Sukhasana. • Exhale deeply through the mouth and hold your

breath. • Close your anal- genital muscles and pull it

upwards. • Pull all your lower abdominal organs and

muscels upward and hold as long as possible.• Slowly release the lower abdominal organs.

Inhale and relax your body. Bring your breathing back to normal.

Uddyan Bandha – how to..

• Stand straight with feet and shoulder wide apart. Lower your body and place your hands on your thighs, palms inward.

• Exhale deeply through the mouth. Holding your breath, pull your abdominal muscles in and suck in your stomach to create a hollow space.

• Hold for as long as possible. • Stand upright and then inhale.

Jalandhar Bandha – how to..

• Sit in Padmasana or Vajrasana. Keep your back straight. Inhale deeply, fill your lungs with air, keep your chest high and hold your breath.

• Slowly bend your chin down and press it hard on your neck.

• Hold your breath for 30 seconds to one minute. Continue to hold your breath and raise your chin, straightening your neck.

• Exhale through the nose.

How to stay healthy -Tools & TechniquesInner Bodies

• Pranayam• Meditation• Self Introspective Literature• Power of Syllables• Yagyopathy - an emerging therapy

Meditation• Process to unite consciousness with that of eternal omnipresent power• Provides mental as well as physical relief

– Medicines are meant for physical parts– puts whole personality into perspective

• Significant positive impact:– Slow down of respiration process reduces Oxygen reqt by 20%– Very good for hypertension – Reduces BP.

– Muscular relaxation enhances blood circulation– Establishes balance between muscular activity & adrenaline

Lectures by Dr. Pranav Pandya

http://video.google.com/videosearch?q=meditation+by+pranav+pandya

Thought Provoking Literature(Swadhyay)

• Food for Soul

• Reading not enough– Chew (think) & Digest (apply)

• Part of daily routine

Study of good literature is like communion with living deities. It gives instant gifts of light & bliss – Pt. Shri Ram Sharam Acharya

Take Aways

• Regular Gayatri Saadhna for Individual & Societal Development

• Atma Bodh & Tatva Bodh Saadhana

• Streamline Food Habits

• Make Upaasana – Saadhna – Aaradhana integral part of daily routine

• Study of good thought provoking literature – Swadhyay

• Inspire/Motivate/Encourage people around you by propagating good thoughts

Thank You

Reference• www.awgp.org• www.dsvv.org• www.akhandjyoti.org• http://www.awgpnews.org/india-ka-bangalore

• Dr. Amitabh Saraf Email: (am.saraf@gmail.com)

Cell: 9449067912

• Anurag Chhabra Email: (chhabra.anurag@gmail.com)

Cell: 9880591977

AWGP Bangalore Contacts