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AshwitaVajandarReiki Master, PLR Therapist, Yoga Teacher
ARTH, Bangalore
Yoga for Better HealthYoga for Better HealthYoga for Better HealthYoga for Better Health
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Agenda
ARTH, Bangalore
About Us
What is Yoga?
Asanas
Pranayamas
Meditation
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About Us
ARTH, Bangalore
ARTH: Established in 1997
We heal through Reiki, EFT, Yoga, Acupressure, Past Life Regression
We have helped
Stress, panic attacks, paranoia, schizophrenia BP, aplastic anemia, cancer, cervical spondylosis, nerve, muscle &
bone problems
Relationship problems, interviews, examinations
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Why Yoga? Health
ARTH, Bangalore
WHOs definition of health:
A state of complete physical, mental, & social well-being, notmerely the absence of disease or infirmity
Dis-Ease is a discomfort in ANY aspect
Are we truly healthy today?
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Why Yoga? Happiness!
ARTH, Bangalore
Even doing asanas can make you happy
They balance endocrine glands
They release good chemicals
The ultimate goal is total bliss
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What is Yoga?
ARTH, Bangalore
Yoga is NOT Physical Exercise or acrobatics
Yogah ChittaVritti Nirodhaha Patanjali Yoga is the process of gaining mastery over the mind
YOGA YujJoin
Its all about
Union between body, mind and soul
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What Characterizes Yoga?
ARTH, Bangalore
A fitter body, Better health
Improved stamina & metabolism
Mental & Emotional Stability
Better posture, Stronger muscles
More peace, Less stress
More happiness, Less depression
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Streams of Yoga
ARTH, Bangalore
JnanaYoga
Karma Yoga
BhaktiYoga
Raja Yoga
AshtangaYoga HathaYoga
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Raja Yoga
ARTH, Bangalore
Yama Violence, Lying, Stealing, Continence, Greed
Niyama Purity, Contentment, Discipline, Study of the self, Surrender to God
Asana Control the body
Pranayama Control the breath
Pratyahara Control the mind
Dharna One object, Many thoughts
Dhyana One object, One thought
Samadhi One object
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Iyengar Yoga
ARTH, Bangalore
Uses props
Lesser mistakes, more effective, quicker results Easier to sustain position for long durations
Allows you to RELAX
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Iyengar Yoga
ARTH, Bangalore
Very quick results for structural & degenerative problems like
Cervical and Lumbar Spondylitis Prolapsed Intervertebral Disc (PID or Disc Prolapse)
Arthritis
Quick results for deep seated problems like Piles, Pistula, Hernia
High BP, Low BP, Acidity can also be improved
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Asanas
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Asanas
ARTH, Bangalore
Sthiram Sukham Asanam Patanjali
Must be practiced on empty stomach Do not drink water during the practice
Slow and steady wins the race
Awareness of movements/ pain is important
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Asanas
ARTH, Bangalore
Sustain the position for as long as possible
3 minutes to 30 minutes Balancing the asana is important
Forward bending Vs Backward Bending
Side bending asanas are usually self-complimentary Breathe normally when in an asana
Co-ordinate breathing with movement
Do not use force. Relax when tired
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Practice
ARTH, Bangalore
Contra-indications
(Please practice yoga only under the guidance of an instructor in the following cases)
Pregnant Women
Menstruating women
Fractured bones, Acute infections, chronic ailments Recent surgery, hernia, heart/ BP problems
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Tadasana
ARTH, Bangalore
Steps Bring the feet together
Bring the knees together, and tighten the thighs Shoulders , hips and ears should be in one line Roll the shoulders back and bring the shoulder blades as close as
possible. Relax the hands.
Look straight ahead Hold this position for several breaths
Benefits Useful for an alert body and mind Induces lightness and agility If practiced properly, it also relieves stiffness in shoulders and
back and tones ankles and knees
Do not practice it if you have Headache, Insomnia, Low blood pressure
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Urdhva Hastasana
ARTH, Bangalore
Steps
Stand in tadasana
Stretch the hands upwards as high as possible You can do this with your back against the wall to ensure that
the body is totally straight
Benefits Improves posture
Strengthens thighs
Opens shoulders Do not practice it if you have
Headache, Insomnia, Low blood pressure
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Utkatasana
ARTH, Bangalore
Steps Stand in tadasana
Stretch your hands at about 45o Bend your legs as if you are sitting in a chair Stretch the hands as high as possible for best results
Benefits Strengthens ankles, thighs, calves, & spine Reduces excessive body fat Relieves menstrual cramping Relieves joint pain and arthritis Improves immune system Works on liver, intestines & pancreas
Do not practice if you have
Muscle pull, headache, insomnia, low BP
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Veerabhdrasana
ARTH, Bangalore
Steps
Stand in tadasana
Inhale and jump to place the feet (with toes pointing forward) about 4-feet apart and simultaneously raise the
hands (stretching outwards, palms facing down) to the shoulder level.
Exhaling slowly, rotate the right foot by 90 degrees to the right and turn the left foot slightly towards the right.
Stretch the left leg out completely so that the knee is not bent. The weight of the body should fall on the knee of
the right leg.
Bend the right knee so that the thigh and calf are at right angles and the thigh is parallel to the floor.
Ensure that the torso is straight, & right leg is not bent forward Repeat on other side.
Benefits
Improves concentration, removes depression & stress
Eliminates allergies, expands lungs Strengthens foot, ankle, hamstring, knees, quadriceps
Improve venous return & blood circulation in the lower limbs
Digestion is improved & the pose helps to relieve constipation
Do not practice if you have Hypertension, Neck Problems
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Gomukhasana
ARTH, Bangalore
Steps
Raise the right hand, bring the left hand behind the back
Clasp the left hand with the right hand
Relax and hold the position, then repeat on other side.
Benefits Relieves muscular pain in the back
Relieves sprains in the forearms
Good for respiratory disorders, hypertension & cardiac complaints
Do not practice if you have
Serious neck or shoulder problems
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Chair Bharadvajasana
ARTH, Bangalore
Steps Sit sideways on a chair
Twist from the waist and clasp the back rest of the chair with both hands.Hands should be relaxed, twisting must be done from the waist and not theshoulders.
Turn the head backwards and look straight.
Hold the position for a while and then repeat on other side. Benefits
Stretches the spine, shoulders, hips Massages the abdominal organs
Helps relieve stress, improves digestion Relieves lower backache, neck pain, sciatica Therapeutic for carpal tunnel syndrome
Do not practice if you have Diarrhea, Headache, High/ Low blood pressure, Insomnia
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Vajrasana
ARTH, Bangalore
Steps
Sit with the legs stretched in front of you
Fold the right leg and sit on the heel Fold the left leg and sit on the heel
Try to make the feet touch and sit on the heel
Hold position for some time Release left leg, followed by right leg
Beginners Tip: Place a rolled towel under the ankles if required
Benefits
Good for stomach disorders
Ensures good digestion
Do not practice if you have Knee or ankle injuries / pain
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Supta Vajrasana
ARTH, Bangalore
Steps
Sit in vajrasana
Place a bolster behind your back
Start bending backwards using support from elbows
Rest on the bolster, hold position for some time Follow the pose with Shashankasana
Benefits
Improves internal organ functions, creativity
Helps constipation, asthma / breathing disorders
Do not practice if you have
Neck problems, sciatica, slip disc
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Shashankasana
ARTH, Bangalore
Steps
Sit in vajrasana
Bend forward, touching the forehead to the ground Gently stretch the hands above your head. Relax
Benefits
Stretches and strengthens back muscles
Relieves pressure from discs, backache
Regulates functioning of adrenal glands
Tones pelvic and sciatic muscles
Good for reproductive organs, relieves constipation
Do not practice if you have
High BP, Slipped disc, Vertigo
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Markatasana
ARTH, Bangalore
Steps
Lie on your back, place your hands behind your head
Bend the knees, keeping them together Twist at your waist, placing the knees on the right side
Hold the position, and then twist to place knees on left
Benefits Backache, cervical, slip disc, sciatica
Stomach ache, dysentery, constipation, gas
Hip or joint pain
Diabetes
Memory, creativity
Do not practice if you have
Severe back pain, pelvic pain
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Viparita Karani
ARTH, Bangalore
Steps Lie down with legs up against a wall
Buttocks, knees and soles should be in contact with the wall Stretch hands gently above the head A pillow may be placed below the hips if required Hold the position for some time
Benefits Soothes and energises the body and mind Increases circulation to upper body, heart, lungs, brain, endocrine system Improves digestion & elimination Good for varicose veins, arthritis, insomnia, migraine, PMS, respiratory
ailments, high/ low BP
Do not practice if you have
Eye problems, neck/ back problems , menstruation
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Shavasana
ARTH, Bangalore
Steps
Lie on your back, hands by your side, palms facing upwards. Do not
use a pillow Relax the body completely
Breathe normally and focus on the breath
Benefits Calms the brain, helps relieve stress & mild depression
Relaxes the body, reduces headache, fatigue & insomnia
Helps to lower blood pressure Do not practice if you have
Back injury or Pregnancy
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PRANAYAMA
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Pranayama
ARTH, Bangalore
18-34 breaths/min 12-20 breaths/min 3-5 breaths/min
Avg 12 years Avg 75 years Avg 130 years
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Pranayama
ARTH, Bangalore
Breath is the bridge between the body & mind
Lungs are the most abused part of the body
Balanced breathing is important
The right way of breathing
Shoulders, chest, abdomen Inhalation: Abdomen out
Exhalation: Abdomen in
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Right Nostril Breathing(HOTHOTHOTHOT)
ARTH, Bangalore
Steps
Hold the left nostril closed with the right ring and little fingers and
inhale through the right nostril. With the left nostril still closed, exhale through the right nostril
This completes 1 round of right nostril breathing.
Benefits Removes depression, increases stamina & energy
Increase metabolism, boosts digestive & nervous system
Good for asthma patients
Practice 21 times before meals to reduce weight
Do not practice if you have
Blocked nose, Heat related problems like ulcers, bleeding nose, etc.
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Left Nostril Breathing(COOLCOOLCOOLCOOL)
ARTH, Bangalore
Steps
Hold the right nostril closed with the right thumb
Inhale through the left nostril. With the right nostril still closed, exhale through the left nostril
This completes 1 round of left nostril breathing
Benefits Decreases heart rate , blood pressure , body temperature
Reduces stress and anxiety
Good for diabetic patients Practice at bedtime for a good sleep
Do not practice if you have
Blocked nose, common cold, sore throat, sneezing
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Anuloma Viloma(BALANCEBALANCEBALANCEBALANCE)
ARTH, Bangalore
Steps Hold the right nostril closed with the right thumb and inhale through the left
nostril Close the left nostril with the ring and the little fingers and exhale through the
right nostril With the left nostril still closed, inhale through the right nostril
Close the right nostril with the right thumb and exhale through the left nostril This complete 1 round of AnulomaViloma
Benefits Produces optimum function in both sides of brain
Thereby balances creative and logical thinking Calms the mind and Nervous System.
Do not practice if you have Any pain in abdomen due to any reason, disorder of stomach, intestine or
lungs. Throat infection, growth in nose or blockage of nasal passage due to cold
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Sheetali pranayama (COLD!COLD!COLD!COLD!)
ARTH, Bangalore
Steps Roll your tongue such that it forms a V Breathe in through the mouth, breath out through the nose
If you cannot roll the tongue Rest the bottom edge of your upper front teeth with the top edge of your lower
front teeth with the jaw slightly opened. The tip of the tongue is gently pressed against the lower teeth. Suck in air gently through the mouth with a sound Close the lips at the end of inhalation and exhale normally through the nostrils
Benefits Energizes, soothes, relaxes & cools body & nerves Relaxes muscles, purifies blood, tones liver, spleen Cures tumors, jaundice, skin diseases, fever, acidity, high BP
Do not practice if you have
Low BP, common cold
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MEDITATION
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Meditation
ARTH, Bangalore
The no-thought state
Techniques
Visual
Sound
Breath Some Benefits
Lowers oxygen consumption
Slows the heart rate
Increases serotonin, influences moods & behaviour
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Meditation
ARTH, Bangalore
Relax the body
Lie in shavasana if possible
Focus on the breathing inhalation & exhalation
Focus on the movement of the chest & stomach
Focus on the flow of air
Do not manipulate your breath, merely watch it
Please refer tohttp://ashwita.com/zen/peace.php?q=The+Power+of+Meditation
for more on meditation
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Contact Us
ARTH, Bangalore
Location:JP Nagar 4th Phase
Website: www.healthmantra.com
www.ashwita.com
Email ID: [email protected]
Phone No: 98455 31133