Yoga for Better Health

AshwitaVajandar
Reiki Master, PLR Therapist,Yoga Teacher ARTH, Bangalore

Agenda
About Us What is Yoga? Asanas Pranayamas Meditation

ARTH, Bangalore

About Us
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

ARTH, Bangalore

Why Yoga? Health

WHOs definition of health:
A state of complete physical, mental, & social well-being, not merely the absence of disease or infirmity

Dis-Ease is a discomfort in ANY aspect Are we truly healthy today?

ARTH, Bangalore

Why Yoga? Happiness!

Even doing asanas can make you happy
They balance endocrine glands They release good chemicals

The ultimate goal is total bliss

ARTH, Bangalore

What is Yoga?
Yoga is NOT Physical Exercise or acrobatics Yogah ChittaVritti Nirodhaha Patanjali
Yoga is the process of gaining mastery over the mind

YOGA

Yuj

Join

Its all about

Union between body, mind and soul

ARTH, Bangalore

What Characterizes Yoga?

A fitter body, Better health Improved stamina & metabolism Mental & Emotional Stability Better posture, Stronger muscles More peace, Less stress More happiness, Less depression

ARTH, Bangalore

Streams of Yoga
JnanaYoga Karma Yoga BhaktiYoga Raja Yoga
AshtangaYoga HathaYoga

ARTH, Bangalore

Raja Yoga
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
ARTH, Bangalore

Iyengar Yoga
Uses props Lesser mistakes, more effective, quicker results Easier to sustain position for long durations Allows you to RELAX

ARTH, Bangalore

Iyengar Yoga
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

ARTH, Bangalore

Asanas

Asanas
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

ARTH, Bangalore

Asanas
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

ARTH, Bangalore

Practice
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

ARTH, Bangalore

Practice
Warm up: Pavanamuktasana Procedure
Slowly rotate the head clockwise Slowly rotate the head anticlockwise Slowly look to the left and the right

ARTH, Bangalore

Tadasana
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
ARTH, Bangalore

Urdhva Hastasana
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

ARTH, Bangalore

Utkatasana
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
ARTH, Bangalore

Veerabhdrasana
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 ARTH, Bangalore

Gomukhasana
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
ARTH, Bangalore

Chair Bharadvajasana
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 the shoulders. 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
ARTH, Bangalore

Vajrasana
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

ARTH, Bangalore

Supta Vajrasana
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
ARTH, Bangalore

Shashankasana
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
ARTH, Bangalore

Markatasana
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
ARTH, Bangalore

Viparita Karani
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
ARTH, Bangalore

Shavasana
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
ARTH, Bangalore

PRANAYAMA

Pranayama

18-34 breaths/min Avg 12 years

ARTH, Bangalore

12-20 breaths/min Avg 75 years

3-5 breaths/min Avg 130 years

Pranayama
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

ARTH, Bangalore

Right Nostril Breathing (HOT HOT) HOT

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.
ARTH, Bangalore

Left Nostril Breathing (COOL COOL) COOL

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
ARTH, Bangalore

Anuloma Viloma (BALANCE BALANCE) BALANCE

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
ARTH, Bangalore

Sheetali pranayama (COLD! COLD!) COLD!

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
ARTH, Bangalore

MEDITATION

Meditation
The no-thought state Techniques
Visual Sound Breath

Some Benefits
Lowers oxygen consumption Slows the heart rate Increases serotonin, influences moods & behaviour

ARTH, Bangalore

Meditation
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 to
http://ashwita.com/zen/peace.php?q=The+Power+of+Meditation

for more on meditation

ARTH, Bangalore

Contact Us
Location: JP Nagar 4th Phase Website: www.healthmantra.com www.ashwita.com Email ID: arth.blr@gmail.com Phone No: 98455 31133

ARTH, Bangalore