Well

Wisher
Yoga Week
21.06.2016 to 28.06.2016

Yoga for health

Yoga for Health

Objectives of the session
- To give a simplified view on Yoga for your
adoptability
- 15 min effective exercise to keep yourself healthy
and for stress management
- Tips and Techniques for get rid of common
problems

Yoga for Health

Simplified View
Wake up : Early
Clean up : Drink 1.5 litters water in early morning
Warm up : Surya Namaskaras
Stretch up: Asanas
Fresh up : Pranayama
Joy up

: Meditation

Yoga for Health

Tips & Techniques to get rid of common problems:
- Cold / Head ache / Cough -> Clean Nostrils regularly with warm
& salt water (Jalanethi Kriya)
- Constipation -> Pavanamuktasan, Sankaprakshalan, Bhastrika
- Obesity -> Surya Namaskaras (2 times a day)
- Asthma -> Bhujangasan, Matyasan, Kapalabati
- Stress

-> Pranayama

- Back pains -> Padothasan, Navasana, Naukasan

- BP - > Savasan, Sidhilasan, Makarasan, Meditation
- Diabetic -> Ardhamstendrasan, Salabasan, Pranayam,
Meditation

Yoga for Health

Agenda

Introduction

Benefits

Astanga Yoga

Challenges
Cleaning Techniques
Surya Namaskaras

Asanas Practice

Pranayama & Dhyana Practice

Yoga for Health

Chitha vruthi Nirodaha Yogaha
- Pathanjali
Yogasu Karmasu Kousalaha
- Bhagavadh Gita
"Yoga is the World's most ancient science.
Modern Research confirms its
discoveries."
Pathanjali (around 200BC) the great saint written Yoga
sutras & shared his knowledge and experience to the
rest of the world

Yoga for Health

Benefits

Reduces stress
Increases vitality, energy, relaxation
Increases blood circulation
Keeps joints juicy, increases muscle strength around
joints to support under pressure
Improves strength and flexibility which reduces the
risk of injury, or re-injury
Improves immunity (i.e. getting sick less often, if at
all)
Can reduce the symptoms of many chronic diseases
(e.g. arthritis and thyroid disorders)
A sense of well being that spreads into your daily life.

Astanga Yoga
(eight fold Yoga)

Yama
Niyama

Asana
Pranayama
Pratyahara
Dharana
Dhyana
Samadhi

Astanga Yoga
(eight fold Yoga)

Yama

(The five Commandments for Social Discipline)

1.
2.
3.
4.
5.

Ahimsa (Non-violence),
Satya (Truth)
Asteya ( Non-stealing)
Aparigraha (None-accumulation of wealth etc..)
Brahmacharya (Continence / Celibacy)

The society is at peace if these social restraints are

practiced by every citizen.

Astanga Yoga
Niyama
(Five commandments for personal discipline)
1. Saucha (cleanliness)
2. Santosha (Contentment)
3. Tapas ( the endurance to face the pairs of opposites
such as heat and cold; joy and sorrow; regard and
disregard etc)
4. Swadhyaya (Self Study)
5. Ishwarapranidhana ( Dedication / Surrender to god
and work without selfish motives and work not for
praise)

Astanga Yoga
Asana
(the body postures or poses)
Asana ( the posture) is the third step in yoga.
Patanjali says Stira sukham asanam Posture
which is firm and pleasant
Practice of yogasanas eliminates all impurities
from the body
keeps the body in good health & free from any
disease.

Astanga Yoga
Pranayama

(control of vital energy of the body)

Pranayama helps in restraining and regulating the
breath.
Whenever the mind is disturbed, breathing
becomes irregular. Rhythmic breathing calms down
the mind.
Pranayama is an integral limb of Yoga.
Pranayama should be practiced under the
supervision of a competent teacher.
Pranayama is an intermediate step which if
practiced well, leads to other higher steps of yoga
such as pratyahara, Dharana etc..

Astanga Yoga
Pratyahara (control of senses)
pratyahara (negation) is willful control of senses of
sight, sound, smell, taste and touch. Well practiced
pratyahara leads one to achieve the higher step of
Dharana.

Dharana (concentration)
Dharana is connection of the mind to a particular
object.

Astanga Yoga
Dhyana

( Meditation)
Dhyana also known as meditation is the constant
flow of thought. This is the ultimate step which of
practiced well leads to the highest step called
samadhi.
Samadhi (Super-conscious stage)
Samadhi is super-conscious stage the highest step in
Yoga. In this state one enjoys eternal bliss.

Obstacles to Yoga Practice:

There are certain obstacles which hamper regular practice of yoga. Hence Yoga
practie does not continue at the same pace with all the Sadhkas (aspirants of yoga)

There are mainly nine distractions or obstacles in the practice of Yoga.

Sage Patanjali has enunciated them as

1.
2.
3.
4.
5.
6.
7.
8.
9.

Vyadhi (ill health)

Styana (Unprepared ness)
Samshaya (Doubt)
Pramada (Indifference)
Alasya (Laziness)
Avirati (Entanglement in Sense Objects)
Bhrantidarshana (Illusion)
Alabdha Bhumikatva (Lack of Stability)
Anavasthitathva (Slackness in Practice)

One must overcome these obstacles by developing

enthusiasm in Yoga to establish firmly in the Yoga Practice.

Cleaning Techniques
Jalanethi
Sutranethi
Jaladhouthi
Sankha prakshalana
Right way of drinking water

Pre-cautions & Recommendations

Asanas should be practiced with empty stomach

Asanas should not be practiced immediately
after meal (accept Vajrasan)
Initially practice under guidance of Guru. Follow
instructions.
Proceed slowly/carefully Never force or strain
to get into a specific position.
Relax briefly between each practice
If the position is uncomfortable, don't do it
Never practice any yoga techniques under the
influence of alcohol/mind altering drugs
If you are pregnant, notify the instructor for
special guidelines
Take bath before Yoga or with 30 min gap after yoga

Surya Namaskaras

Asanas (Postures)
Any steady posture which gives comfort to the
body is known as asana (Sthira sukham
Asanam).
Asanas generally named after the birds, animals
and other objects depending up on the similarity
of the postures.
It is said that 84,00,000 of Asanas
commensurate with all the species on the earth
including in the sea.
One should select and practice Asanas
according to ones capacity.

Asanas (Postures)