A Quick “to do” for . . .

Physical, Mental and Spiritual Wellbeing

Pragya Yog, a set of 16 effective yogic postures

Physical Wellbeing

Physical Wellbeing Pragya Yog, a set of 16 effective yogic postures

Balanced Diet

• New salad combinations

• Fruit nuts and raw vegetables

• Raw or steamed/boiled vegetables

• Fiber rich diets

• Whole wheat flour

• Boiled rice

• Beans and pulses

• Potatoes with skin

• Fruits as alternatives to pies

• Sprouted Pulses /wheat grass

Physical Wellbeing

Living with Healthy Diet

“Anno Vaih Manah”- Rigveda

( What we eat, makes our mind)

Man being herbivorous,

vegetarianism leads to right growth with

no chances of any disorders

Physical Wellbeing

What is Pranayam

‘Prana’ is the Vital Cosmic Energy

‘Aayam’ implies dimension

Pranayam thus means go into dimension of

Prana and try to exercise in it. It is much

more than mere deep breathing.

Mental Wellbeing

Basic Rules for Pranayam

• Environment should be clean fresh and peaceful

• The posture should be erect sitting on vajra or sukh asana

• Appropriate time is the early morning (one hour before and one hour after sunrise)

• Stomach should be kept empty

• Restrict negative thoughts

• Keep your mind busy in creative works & be regular

• Relax after doing pranayam

• Perform meditation with pranayam

Three Types Of Pranayam

Pranakarshan Pranayam

Surya Bedhan Pranayam

Nadi Shodhan Pranayam

All three reduce stress harmone level

How to meditate

• Sit in a comfortable position.

• Classic posture is cross-legged on floor (sukhasana) or a big chair with soft cushion.

• Straighten your spine.

Spiritual Wellbeing

How to meditate

Select something to focus upon:

• A candle flame

• A flower

• Your deity

• Himalayas or ocean

Focus on your breath by counting each

inhalation and exhalation.

Spiritual Wellbeing

Dr. PRANAV PANDYAHead : All World Gayatri Pariwar

Director : Brahamvarchas Research Institute,

Chancellor : Dev Sanskriti Vishwavidyalaya

Shantikunj, Haridwar, Himalayas

email : shantikunj@awgp.org

5 minutes to effective

Stress Signals…….Identify your own signals

Early Symptoms Nervous Reflexes Illnesses

Stomach upsets Biting nails Asthma

Headaches Clenching fist Migraine

Rashes Grinding teeth Digestive disorders

Backpain Picking at skin Skin disorders

Insomnia Hunching shoulders Sexual disorders

BEHAVIOURAL SIGNS

appearing as stress signals

• Aggression

• Disturbed Sleep

• Emotional Out Bursts

• Leaving Jobs Undone

• Over Reactive

How to Manage Stress

• Change in dietary pattern: Tryptophan Rich Food, Vegetarian Diet .A balanced healthy diet.

Reduce toxic Intake. Don’t yield to escape activities

Take more aerobic exercises

• Subtler exercises - ASANS (Postures) & PRAGYA YOG.

• PRANAYAM: Churning of Vital energy.

• Proper reading habits -“SWADHYAY” for Self- Introspection.

• Proper relaxation -“SHAVASAN”, Yog Nidra.

How to Manage Stress

• Proper meditation upon flame, ocean, colors, ragas.

• Music Therapy - “Mantra Chikitsa”.

• Pulverized herbal powders or Tablets

• Homa therapy, Yagna.

Share worries and off-load

• Avoid isolation- loneliness, become part of society and devote time for social & selfless service.

Quick Reminder

• Simple modification in posture,

habits, thought and behaviour often

go a long way towards reducing

feeling of stress and tension.

• Control Your Anger

• Breathe Slowly and deeply

• Slow Down the tempo in between

• Get Some Fresh Air

• Avoid Hunger and Dehydration

• Do a Quick Posture Check

• Recharge at the Day’s End

• Meditate regularly

Quick Reminder

• Stress Management Workshops.

• De-addiction programs

• Training of executives and their family members

in Yoga and Psychology through participation of

Dev Sanskriti University.

• Establishment of Disaster Management Task

Force.

Roadmap for development of Corporate Culture…