15584165 Yoga for Better Health

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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


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


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


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


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


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


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


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


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

Documents

15584165 Yoga for Better Health