OM NAMAH OM NAMAH SHIVAYSHIVAY

Statue of Shiva performing Meditation Statue of Shiva performing Meditation in Padmasana in Padmasana

YOGA / MEDITATIONYOGA / MEDITATION

By By

Dr.D.D.VICHITRA Dr.D.D.VICHITRA B.H.M.S. Dip.Naturopathy & YogaB.H.M.S. Dip.Naturopathy & Yoga

VICHITRA HOMEO & YOGA CLINICVICHITRA HOMEO & YOGA CLINICI - 007,SECTOR-22,NOIDA,U.P.I - 007,SECTOR-22,NOIDA,U.P.

9811270631 , 0120-2412555 9811270631 , 0120-2412555 President- International Ashthangyog OrganisationPresident- International Ashthangyog OrganisationPresident- Noida Homeopathy Medical AssociationPresident- Noida Homeopathy Medical Association

► ► Yoga improves us mentally, Yoga improves us mentally, physically & spiritually physically & spiritually

(PURIFIES AS A WHOLE)(PURIFIES AS A WHOLE)

► ► Yoga is to unite the physical Yoga is to unite the physical movement exercises with mind movement exercises with mind via breathing.via breathing.

YOGAYOGA originated from originated from SHIVASHIVA who gave it’s knowledge to who gave it’s knowledge to other Devis & Devtas. When other Devis & Devtas. When knowledge of yoga reached to knowledge of yoga reached to Maharishi PatanjaliMaharishi Patanjali,, he wrote & he wrote & confined the details of Yoga in confined the details of Yoga in the form ofthe form of YOGDARSHANYOGDARSHAN

TheThe Sanskrit Sanskrit word word yogayoga meaning is meaning is "joining", "uniting", "union", of "joining", "uniting", "union", of physical , mental & spiritual level of physical , mental & spiritual level of body , mind & spirit. Yoga is to unite body , mind & spirit. Yoga is to unite the physical movement exercises the physical movement exercises with mind via breathing to achieve with mind via breathing to achieve the goal of purifying body, mind & the goal of purifying body, mind & spirit.spirit.

GOAL OF YOGAGOAL OF YOGA

The goal of yoga is achieving The goal of yoga is achieving Moksha,Moksha, which is liberation from which is liberation from all worldly suffering and the all worldly suffering and the cycle of birth and death, and to cycle of birth and death, and to unite with the super spirit. unite with the super spirit.

BENEFITS OF YOGABENEFITS OF YOGA

Yoga Brings Harmony with our self Yoga Brings Harmony with our self and our environment.and our environment.

Yoga improves circulation; Yoga improves circulation; stimulate all organs, resulting in stimulate all organs, resulting in better health and balance mind.better health and balance mind.

Bearing power,self confidence, Bearing power,self confidence, concentration, working power & concentration, working power & capacity increases.capacity increases.

In Yoga & Meditation, we bring the In Yoga & Meditation, we bring the activities of the mind to focus in a activities of the mind to focus in a 'quiet position' resulting ‘peaceful’ 'quiet position' resulting ‘peaceful’ mind. mind.

It affects the internal organs also. It affects the internal organs also. The body & mind development will The body & mind development will be in a uniform way to develop be in a uniform way to develop humanity. It is better to teach yoga humanity. It is better to teach yoga in childhood after an age of five in childhood after an age of five years, which helps to develop a years, which helps to develop a balanced physical & mental balanced physical & mental personality.personality.

Yoga gives flexible body. All glands Yoga gives flexible body. All glands secrete their secretions in controlled secrete their secretions in controlled form.form.

Yoga removes the exhaustion of mind Yoga removes the exhaustion of mind & body giving refreshness & glow on & body giving refreshness & glow on face.face.

Another misconception is that Yoga is Another misconception is that Yoga is an exercise, a way for us to keep fit. It an exercise, a way for us to keep fit. It is partly true, but if you think in this is partly true, but if you think in this way you are greatly mistaken. Yoga way you are greatly mistaken. Yoga develops the body since a weak one is develops the body since a weak one is a hindrance to spiritual growth. It does a hindrance to spiritual growth. It does not simply focus on the physical but on not simply focus on the physical but on the mental and spiritual aspects as the mental and spiritual aspects as well. well.

• Yoga is not a religion. It is more of a set of techniques for us to find spirituality. In fact, Yoga is being practiced by a lot of people from different religions.

Major six branches of yoga includeMajor six branches of yoga include

1)1) Karma Yoga,Karma Yoga, 2) Bhakti Yoga,2) Bhakti Yoga, 3) Gyana Yoga,3) Gyana Yoga, 4) Hatha Yoga , 4) Hatha Yoga , 5) Raja Yoga, and 5) Raja Yoga, and 6) Tantra Yoga.6) Tantra Yoga.

TheThe Bhagavad-GitaBhagavad-Gita introduces three introduces three prominent types of yoga: prominent types of yoga:

Gita is divided into three sections, Gita is divided into three sections,

the first six chapters dealing with the first six chapters dealing with Karma yoga,Karma yoga,

the middle six with the middle six with Bhakti yoga,Bhakti yoga,

and the last six with and the last six with Gyana Yoga.Gyana Yoga.

Karma yoga or Yoga of action Karma yoga or Yoga of action & Service& Service

It is believed that your present It is believed that your present situation is based on your past situation is based on your past actions. So by doing selfless actions. So by doing selfless services now, you are choosing a services now, you are choosing a future that is free from negativity future that is free from negativity and selfishness. Karma Yogis and selfishness. Karma Yogis change their attitude towards the change their attitude towards the good and in this process purify good and in this process purify their souls, which leads to a their souls, which leads to a change in their destiny in future.change in their destiny in future.

Bhakti Yoga or Yoga of Bhakti Yoga or Yoga of DevotionDevotion

This is the path of heart and This is the path of heart and devotion. Bhakti Yoga teaches a devotion. Bhakti Yoga teaches a person to have devotion in the person to have devotion in the “Almighty” by developing a “Almighty” by developing a person's love towards “Him”.person's love towards “Him”.

Gyana Yoga or Yoga of the Gyana Yoga or Yoga of the KnowledgeKnowledge

It focuses on man's intelligence. It focuses on man's intelligence. Gyana Yoga considers wisdom and Gyana Yoga considers wisdom and intellect as an important thing in life. intellect as an important thing in life. Since Gyana yogis wish to gain Since Gyana yogis wish to gain knowledge, they are open to all knowledge, they are open to all philosophies and religions for they philosophies and religions for they believe that an open and rational believe that an open and rational mind is crucial for knowing the mind is crucial for knowing the spirit. spirit.

Hatha Yoga or Yoga of Hatha Yoga or Yoga of PosturesPostures

Focuses on Focuses on shatkarma,shatkarma, the the purification of the physical body purification of the physical body leading to the purification of the leading to the purification of the mind (ha),mind (ha), andand prana, or vital prana, or vital energy (tha).energy (tha). This branch of Yoga This branch of Yoga uses physical poses or Asana, uses physical poses or Asana, Breathing Techniques or Breathing Techniques or Pranayama and Meditation to Pranayama and Meditation to achieve better health, as well as achieve better health, as well as spirituality. spirituality.

Raja Yoga or Yoga of Self-Raja Yoga or Yoga of Self-ControlControl

Was given by Maharishi Patanjali . Was given by Maharishi Patanjali . Mainly there are sitting postures in Mainly there are sitting postures in this pattern .Raja Yoga is based on this pattern .Raja Yoga is based on the teachings of the Eight Limbs of the teachings of the Eight Limbs of Yoga found in the Yoga sutras. Yoga found in the Yoga sutras.

Tantra Yoga or Yoga of Tantra Yoga or Yoga of RitualsRituals

Is to experience what is sacred in Is to experience what is sacred in everything we do. Tantra Yogis must everything we do. Tantra Yogis must possess certain qualities like purity, possess certain qualities like purity, humility, devotion, dedication to their humility, devotion, dedication to their Guru, cosmic love, and truthfulness Guru, cosmic love, and truthfulness among other things. among other things.

• Maharishi Patanjali'sMaharishi Patanjali's yoga is yoga is known as known as Raj Yoga / Ashthang Raj Yoga / Ashthang yogayoga,, which is a system for the which is a system for the control of mind. control of mind.

• (Yogaś chitta-vṛitti-nirodhaḥ)- (Yogaś chitta-vṛitti-nirodhaḥ)- "Yoga is the inhibition "Yoga is the inhibition (nirodhaḥ)(nirodhaḥ) of the modifications of the modifications (vṛitti)(vṛitti) of the of the mindmind (chitta)".(chitta)".

• Maharishi Patanjali'sMaharishi Patanjali's .. • Eight parts of Ashtang Yoga are Eight parts of Ashtang Yoga are • 1- Yama, 1- Yama, • 2- Niyam,2- Niyam,• 3- Aasan,3- Aasan,• 4- Pranayam,4- Pranayam,• 5- Pratyahar,5- Pratyahar,• 6- Dhaarna, 6- Dhaarna, • 7- Dhyan 7- Dhyan • 8- Samadhi. 8- Samadhi.

1.1. YAMA YAMA

Means self restraint i.e.Sanyam / Means self restraint i.e.Sanyam / Pratibandh the five "abstentions” Pratibandh the five "abstentions” i.e Parhej karna : The duties i.e Parhej karna : The duties required to be done for required to be done for harmonious and peaceful flow in harmonious and peaceful flow in the society. Five kinds of ‘ Yama ’ the society. Five kinds of ‘ Yama ’ have been described as follows-have been described as follows-

a) a) AhinsaAhinsa is non-violence or mercy. is non-violence or mercy. It teaches not to cause injury or It teaches not to cause injury or harm to anybody through harm to anybody through thoughts, words or deeds. Love thoughts, words or deeds. Love for entire creations of god is for entire creations of god is Ahinsa.Ahinsa.

b) b) SatyaSatya is non-lying or is non-lying or truthfulness i.e. saying exactly truthfulness i.e. saying exactly what one sees with one’s eyes, what one sees with one’s eyes, hears with one’s own ears and hears with one’s own ears and understands through one’s own understands through one’s own brain.brain.

c) c) AsteyaAsteya is non-stealing. It teaches is non-stealing. It teaches not to be greedy of others wealth not to be greedy of others wealth or possessions. To give up or possessions. To give up stealing.stealing.

d)d) BrahmacharyaBrahmacharya is non-sensuality is non-sensuality i.e. to keep one’s sense organs i.e. to keep one’s sense organs and organs of procreation under and organs of procreation under control .It also means not to be control .It also means not to be tempted by Lustful enjoyments tempted by Lustful enjoyments through thoughts, words and through thoughts, words and deeds.deeds.

e)e) Aparigraha Aparigraha is non-possessiveness. is non-possessiveness. Not to accumulate wealth & property Not to accumulate wealth & property beyond one’s necessity. In Asteya beyond one’s necessity. In Asteya one gives up stealing but may accept one gives up stealing but may accept charity. But in Aparigraha, charity is charity. But in Aparigraha, charity is also not accepted.also not accepted.

2. 2. NIYAMANIYAMA

Duties performed for the benefit of Duties performed for the benefit of Body , Mind & soul are called Body , Mind & soul are called ‘Niyamas’ which are five in number ‘Niyamas’ which are five in number as follows ; as follows ;

a) a) ShauchShauch means purity (internal and means purity (internal and external). The body can be kept clean external). The body can be kept clean and pure by Sattvic food and and pure by Sattvic food and Shatkarms i.e. Six yogic purification Shatkarms i.e. Six yogic purification kriyaskriyas (Neti –(Neti –cleaning of nose. cleaning of nose. Dhauti –Dhauti – cleaning of stomach , cleaning of stomach , Nauli –Nauli – cleaning cleaning of intestines , of intestines , Vasti –Vasti – cleaning of cleaning of rectum , rectum , Kapalbhati –Kapalbhati – cleaning of lungs cleaning of lungs andand Triatak –Triatak – cleaning of vision with cleaning of vision with increasing concentration to go in increasing concentration to go in further steps of yoga further steps of yoga ) ) . . MindMind purity is purity is achieved by giving up the attachments achieved by giving up the attachments and jealousy.and jealousy.

b) b) Santosh Santosh means Contentment; one means Contentment; one should be satisfied with whatever is should be satisfied with whatever is acquired from truthful duty and by acquired from truthful duty and by grace of God. Contentment is the grace of God. Contentment is the highest form of happiness.highest form of happiness.

c) c) TapTap means Development of means Development of resistance power. It includes keeping resistance power. It includes keeping the mind detached and under control to the mind detached and under control to bear Anger,pain,heat,cold,hunger, bear Anger,pain,heat,cold,hunger, thirst etc.thirst etc.

d) d) SwadhyayaSwadhyaya means to study spiritual means to study spiritual books to gain real knowledge and books to gain real knowledge and spending one’s time in the company spending one’s time in the company of good people and exchanging ideas of good people and exchanging ideas with them. with them.

e) e) Ishwar PranidhanIshwar Pranidhan means complete means complete surrender of self to God in words, surrender of self to God in words, deeds and thoughts. It implies deeds and thoughts. It implies worship of God, chanting of His worship of God, chanting of His Name, hearing about Him , thinking of Name, hearing about Him , thinking of Him and submitting the results of our Him and submitting the results of our action to Him.action to Him.

3. 3. ASANAASANA

Literally means "seat", and in Patanjali's Literally means "seat", and in Patanjali's Sutras refers to the seated position Sutras refers to the seated position used for meditation.used for meditation.

(Sthir Sukham Asanam)(Sthir Sukham Asanam) means a posture means a posture which is comfortable and keeps the which is comfortable and keeps the body straight and firm to impart a state body straight and firm to impart a state of effortlessness to the body. Asanas of effortlessness to the body. Asanas are of two types ;are of two types ;

a)a) Meditation posturesMeditation postures are comfortable, are comfortable, long lasting and stable postures in long lasting and stable postures in which a person can stay for a long which a person can stay for a long time to do meditation like Padmasana, time to do meditation like Padmasana, Sidhasana and Swastikasana.Sidhasana and Swastikasana.

b)b) Physical PosturesPhysical Postures are meant to gain are meant to gain physical health like Sarvangasana, physical health like Sarvangasana, Bhujangasana, Chakraasana, Bhujangasana, Chakraasana, Pawanmuktasana etc.Pawanmuktasana etc.

4. 4. PRANAYAMPRANAYAM

‘ ‘Parana’Parana’ breath,breath, "Ayama","Ayama", to give to give direction, to restrain or stop i.e. to direction, to restrain or stop i.e. to control the life force by controlling control the life force by controlling the normal breathing cycle. Evils are the normal breathing cycle. Evils are destroyed by Pranayam.It is essential destroyed by Pranayam.It is essential for purification of mind. Pran is not for purification of mind. Pran is not only the air; it is the vital energy in the only the air; it is the vital energy in the air which makes us alive.air which makes us alive.

It includes controlling the inhalation It includes controlling the inhalation (Poorak),(Poorak), exhalationexhalation (Rechak)(Rechak) and and stopping of breath stopping of breath (Kumbhak).(Kumbhak). Three Three types of Kumbhak are Antrik Kumbhak, types of Kumbhak are Antrik Kumbhak, Bhaia Kumbhak & Madhya Kumbhak.Bhaia Kumbhak & Madhya Kumbhak.

There are four types of breathing ;There are four types of breathing ; i)i) Chest Breathing.Chest Breathing. ii)ii) Abdomen Breathing.Abdomen Breathing. iii)iii) Chest Abdomen Breathing.Chest Abdomen Breathing. iv)iv) Abdomen chest Breathing. Abdomen chest Breathing.

Subdivision of Pran VayuSubdivision of Pran Vayui) Prana vayu;i) Prana vayu; pervades the region from throat to pervades the region from throat to

the heart. It helps in the downward flow of breath.the heart. It helps in the downward flow of breath.ii) ii) Apana VayuApana Vayu;; located below the naval region. It located below the naval region. It

strengthens the lower abdomen & pelvic organs strengthens the lower abdomen & pelvic organs and helps in the excretion of wastes . and helps in the excretion of wastes .

iii) Samana Vayu;iii) Samana Vayu; pervades the region between the pervades the region between the heart and naval. It controls the digestive organs.heart and naval. It controls the digestive organs.

v) Udyana Vayu;v) Udyana Vayu; pervades the region from the pervades the region from the throat to the brain. It controls the sense organs & throat to the brain. It controls the sense organs & brain .brain .

v) Vyan Vayu;v) Vyan Vayu; pervades the entire human body. It pervades the entire human body. It coordinates all the Vayus ,centers of energy & coordinates all the Vayus ,centers of energy & the extremities which keep proper balance of the the extremities which keep proper balance of the body.body.

Controlling the flow of Pran vayu from Controlling the flow of Pran vayu from the Nadis i.e. Ida & Pingla.the Nadis i.e. Ida & Pingla.

The flow of pran vayu through the left The flow of pran vayu through the left nostril is done by nostril is done by Ida or Chandra NadiIda or Chandra Nadi which gives the cool effect & controls left which gives the cool effect & controls left side of the body. It carries the energy of side of the body. It carries the energy of caring, love, devotion, inspiration and caring, love, devotion, inspiration and emotion.It also controls the thoughts & emotion.It also controls the thoughts & gives the Bhakti Yoga Quality. gives the Bhakti Yoga Quality.

When it is disrupted or out of balance When it is disrupted or out of balance people become emotional, psychic & people become emotional, psychic & suffer from insomnia, fears, and suffer from insomnia, fears, and nightmares. nightmares.

The flow of The flow of Prana VayuPrana Vayu through the right through the right nostril is done by the nostril is done by the Pingla or Surya Pingla or Surya NadiNadi which gives the heat effect and which gives the heat effect and controls the right side of the body. It controls the right side of the body. It governs motivation, ambition, will power governs motivation, ambition, will power & desire for deeper spiritual knowledge. It & desire for deeper spiritual knowledge. It creates the tendency towards creates the tendency towards Gyan Yog Gyan Yog or Raj Yog.or Raj Yog.

An imbalanced An imbalanced Pingla NadiPingla Nadi creates the creates the tendency towards anger,excess tendency towards anger,excess ambition,egoistic, self centered behavior ambition,egoistic, self centered behavior If it is balanced it removes the dullness, If it is balanced it removes the dullness, sadness & activates the mind and body .sadness & activates the mind and body .

The flow of The flow of Pran VayuPran Vayu through these two through these two NadiesNadies meets in the meets in the body body wherewhere Sushumna NadiSushumna Nadi exists . This is the exists . This is the central canal having the neutral effect. central canal having the neutral effect. It controls and balances the other two It controls and balances the other two NadisNadis. .

Sushumna NadiSushumna Nadi provides light and provides light and knowledge giving knowledge giving Sattvik Guna.Sattvik Guna. It is It is also called also called Saraswati or Shakti Nadi.Saraswati or Shakti Nadi.

Pranayam means the proper balance Pranayam means the proper balance between between IdaIda andand pinglapingla and to gain and to gain spiritual upliftment by attaining light spiritual upliftment by attaining light and knowledge from theand knowledge from the Sushumna Sushumna Nadi.Nadi.

You have to learn You have to learn BandhsBandhs for complete for complete practice of pranayams i.e.practice of pranayams i.e.

(Jalandar Bandh, Udyaan Bandh and (Jalandar Bandh, Udyaan Bandh and Mool Bandh)Mool Bandh)

PRANAYAMSImprove mentally, physically & spiritually Improve mentally, physically & spiritually

(PURIFIES AS A WHOLE)(PURIFIES AS A WHOLE) ‘ ‘Parana’Parana’ breath,breath, "Ayama","Ayama", to give to give

direction, to restrain or stop i.e. to direction, to restrain or stop i.e. to control the life force by controlling the control the life force by controlling the normal breathing cycle. Evils are normal breathing cycle. Evils are destroyed by Pranayam.It is essential destroyed by Pranayam.It is essential for purification of mind. Pran is not for purification of mind. Pran is not only the air; it is the vital energy in the only the air; it is the vital energy in the air which makes us alive.air which makes us alive.

PRANAYAMS can be utilized for PRANAYAMS can be utilized for treatment of every kind of treatment of every kind of

DiseaseDisease

Accurate Pranayams in proper Accurate Pranayams in proper repetitions are necessary to extract repetitions are necessary to extract out the exact benefits. out the exact benefits.

• a)a) Learn Learn PRANAYAMSPRANAYAMS accurately. accurately.

a)a) Do Do PRANAYAMSPRANAYAMS accurately. accurately.

c) Feel that you have donec) Feel that you have done PRANAYAMS PRANAYAMS accurately or not.accurately or not. Find out the mistakes & purifyFind out the mistakes & purify all steps.all steps.

d) Then only you can extract out d) Then only you can extract out the exact effect of the exact effect of PRANAYAMSPRANAYAMS..

1) Relaxed Chest Breathing2) Relaxed Abdomen Breathing3) Yogic Breathing a) Relaxed Chest Abdomen Breathing b) Relaxed abdomen chest breathing 4) Relaxed Eyes Concentration Breathing 5) Relaxed Forehead Concentration Breathing 6) Relaxed Brain concentration Breathing 7) Relaxed Midbrain & Pituitary Gland Concentration Breathing

8) Relaxed Spinal & Nervous System Concentration breathing above downwards 9) Relaxed Chakras Concentration breathing .10) Surya Bhastrika Pranayam

11) Surya Kapalbhati Pranayam12) Suryabhedi Pranayam13) Surya Anulom Pranayam

14) Chandra Bhastrika Pranayam15) Chandra Kapalbhati Pranayam16) Chandrabhedi Pranayam17) Chandra Anulom Pranayam18) Anulom Vilom Pranayam 19) Swachalit Anulom Vilom Pranayam20) Nadishodhan Pranayam21) Sheetli Pranayam22) Sheetkari Pranayam

23) Bhastrika Pranayam a) Nasal Bhastrika b) Chest Bhastrika c) Abdomen Bhastrika 24) Kapalbhati Pranayam a) Nasal Kapalbhati b) Chest Kapalbhati c) Abdomen Kapalbhati d) Deep Abdomen Kapalbhati 25) Vilom Kapalbhati Pranayam

26) Ujjayee Pranayam a) Vishuddhi Chakra- Choking Throat i) Slow Continuous ii) Fast Rhythm b) Agya Chakra- Choking Nasopharynx i) Slow Continuous ii) Fast Rhythm 27) Bhramari Pranayam a) Sahastra Chakra – Brain b) Agya Chakra – Face c) Vishudhi Chakra – Throat

28) Bhaia Pranayam or Tribandh Mudra29) Udgeet Pranayam – Chanting of OM in different ways30) Angshakti Vikasak Pranayam31) Saptchakra Pranayam 1) Sahastra Chakra Pranayams i) Sahastra Chakra Bhedi Pranayam ii) Sahastra Chakra Bhastrika iii) Sahastra Chakra Kaplabhati

2) Agya Chakra Pranayams i) Agya Chakrabhedi Pranayam ii) Agya Chakra Bhastrika iii) Agya Chakra Kapalbhati 3) Vishuddhi Chakra Pranayams i) Vishuddhi Chakra Bhedi Pranayam ii) Vishuddhi Chakra Bhastrika iii) Vishuddhi Chakra Kaplabhati 4) Anahat Chakra Pranayams i) Anahat Chakrabhedi Pranayam ii) Anahat Chakra Bhastrika iii) Anahat Chakra Kapalbhati

5) Manipurak Chakra Pranayams i) Manipurak Chakra Bhedi Pranayam ii) Manipurak Chakra Bhastrika iii) Manipurak Chakra Kaplabhati 6) Swadishthan Chakra Pranayams i) Swadishthan Chakrabhedi Pranayam ii) Swadishthan Chakra Bhastrika iii) Swadishthan Chakra Kapalbhati 7) Mooladhar Chakra Pranayams i) Mooladhar Chakra Bhedi Pranayam ii) Mooladhar Chakra Bhastrika iii) Mooladhar Chakra Kaplabhati32) Murchhit Pranayam

CHANTING OF OM Improve mentally, physically & spiritually Improve mentally, physically & spiritually

(PURIFY AS A WHOLE) (PURIFY AS A WHOLE) 1- Divide your breath in three parts & concentrate in division A- First part says Aooooooo B - Second Part Say Ooooooo C – Third Part Say Mmmmmm 

2- Concentrate at WORD OM or OM PARVAT while chanting of OM 

3 – Concentrate in WRITING OF OM SLOWLY

4 – Concentrate at organs creating voice of OM. Create vibrations & feel. a)- Aoooo - feel vibration at throat pit, vocal cord, and larynx. b)- Ooooo - Feel vibration at buccal Cavity and cheeks. c)– Mmmmm – Feel vibration on lips. These organs are activated, refreshed with good blood supply. Diseases like Tonsillitis , Throat infection , Bad breath, Acnes on face, Sunken face will improve with Glow on face. 

5 - Concentrate, pour deep with loud voice & feeling of vibration. a)- Aoooo – at stomach, epigastrium. b)- Ooooo – at chest. c)- Mmmm – at Head, vertex, crown of head. Activate stomach , heart , lungs and brain.

6 - More vibration with very less sound which is to be poured inside the body. 7 - Vibration with sound of Mmmmmmm with closed mouth with silent chanting of OM like in brahamri Pranayam.

 

8 - Say OM silently while inhalation & Say OM silently while exhalation.

  9 - Say OM while concentrating in all chakras i.e. Mooladhar chakra , Swadhisthan chakra Manipurank Chakra , Anahat Chakra,Vishudhi Chakra , Agya Chakra , Sahastra Chakra or Bhramrandra.

10 - Say OM while concentrating on whole spine from down to upward from Coccyx,Sacrum, Lumbar,Thorac ic , Cervical, Mid brain,Cerebrum.

  11 – Say OM with chest breathing. 

12 – Say OM with abdomen breathing. 

13 – Say OM with chest abdomen breathing.

14 – Say OM with Abdomen chest breathing. 

15 – UDGEET PRANAYAM – OM with Tribandh mudra in end of OM.  

 

5. 5. PRATYAHARAPRATYAHARA ("Abstraction"): ("Abstraction"):

Withdrawal of the senses from Withdrawal of the senses from external objects and projecting them external objects and projecting them inwards is Pratyahara. Minimize inwards is Pratyahara. Minimize your needs & requirements. your needs & requirements. Withdrawal of favourite things in Withdrawal of favourite things in your life. Control taste, smell, your life. Control taste, smell, listening, talking, eating, drinking listening, talking, eating, drinking etc. Not giving response, reactions etc. Not giving response, reactions to external world. to external world.

After a little practice you will After a little practice you will yourself feel that you are no more yourself feel that you are no more a slave to your senses and you are a slave to your senses and you are your own master your own master ( Jitendriya ).( Jitendriya ). Your memory will be sharpened Your memory will be sharpened and your will power will become and your will power will become stronger. Now you will feel that stronger. Now you will feel that you are equipped and competent you are equipped and competent to enter the internal disciplines i.e. to enter the internal disciplines i.e. Dhaarna, Dhyan & Samadhi.Dhaarna, Dhyan & Samadhi.

6. 6. DHARANA -DHARANA - ("Concentration")("Concentration")

Fixing the attention on a single Fixing the attention on a single object. One can concentrate to his object. One can concentrate to his

Aradhya Dev / Eesht Dev or Aradhya Dev / Eesht Dev or favourite deity.favourite deity.

7. 7. DHYAN –DHYAN – ("Meditation")("Meditation")

Intense contemplation ( survey mentally )of Intense contemplation ( survey mentally )of the nature of object of meditation. the nature of object of meditation. Meditating with constant attention on the Meditating with constant attention on the object of concentration. It purifies the mind object of concentration. It purifies the mind and lights the mind with Sattvic Guna. One and lights the mind with Sattvic Guna. One can progress from the unconscious to can progress from the unconscious to subconscious state, from subconscious to subconscious state, from subconscious to conscious state and from conscious to conscious state and from conscious to superconcious state i.e. the state of superconcious state i.e. the state of Samadhi.Samadhi.

8. 8. SAMADHI SAMADHI ("Liberation")("Liberation")

It means merging consciousness with It means merging consciousness with the object of meditation. It is the state the object of meditation. It is the state of super consciousness and perfect of super consciousness and perfect calm. When Dhyan achieves maturity, calm. When Dhyan achieves maturity, the mind loses the sense of duality the mind loses the sense of duality with the object of concentration with the object of concentration leading to the state of Samadhi.leading to the state of Samadhi.

YOGA can be utilized for YOGA can be utilized for treatment of every kind of treatment of every kind of

DiseaseDisease

Exact and accurate yoga in proper Exact and accurate yoga in proper doses & repetitions is necessary doses & repetitions is necessary to extract out the benefits of to extract out the benefits of yoga yoga

a)a) Learn Yoga accurately.Learn Yoga accurately.

a)a) Do Yoga accurately.Do Yoga accurately.

c) Feel whether you have done c) Feel whether you have done Yoga accurately or not. Find outYoga accurately or not. Find out the mistakes & purify all steps.the mistakes & purify all steps.

d) Then only you can extract out d) Then only you can extract out the exact effect of Yoga.the exact effect of Yoga.

HypertensionHypertension – – Relaxed , balanced Relaxed , balanced breathing, Anulom Vilom ,Nadi Shodhan , breathing, Anulom Vilom ,Nadi Shodhan , Bhramari , Ujjayee , Yognidra , Shavasana,Bhramari , Ujjayee , Yognidra , Shavasana,

Chndra Bhedi , Chandra Anulom .Chndra Bhedi , Chandra Anulom . DiabetesDiabetes – – Abdomen Breathing,Abdomen Abdomen Breathing,Abdomen

Bhastrika , Abdomen Kapalbhati,Uddyan Bhastrika , Abdomen Kapalbhati,Uddyan Bandh , Bhahiya Pranayam , Bandh , Bhahiya Pranayam , Ardhmatseyndra Asana ,Twisting Abdomen Ardhmatseyndra Asana ,Twisting Abdomen exercises,Paschimothhan, Nadishodhan exercises,Paschimothhan, Nadishodhan Pranayam,Agnisar Kriya.Pranayam,Agnisar Kriya.

Asthma – Asthma – Chest breathing , Abdomen Chest breathing , Abdomen breathing Chest Bhastrika , Chest breathing Chest Bhastrika , Chest Kapalbhati , Abdomen Bhastrika , Abdomen Kapalbhati , Abdomen Bhastrika , Abdomen Kapalbhati,Ujjayee , Narishodhan.Kapalbhati,Ujjayee , Narishodhan.

• Obstinate , Irritable c hildObstinate , Irritable c hild – – Chandrabhedi Chandrabhedi Pranayam , Chandra Anulomvilom Pranayam , Chandra Anulomvilom Pranayam,Chandra Bhastrika , Chandra Pranayam,Chandra Bhastrika , Chandra Kapalbhati , Relaxed breathing .Kapalbhati , Relaxed breathing .

• Dull sluggish c hildDull sluggish c hild – – Suryabhedi , Surya Suryabhedi , Surya Bhastrika , Surya Kapalbhati , Surya Anulom Bhastrika , Surya Kapalbhati , Surya Anulom Pranayam, Nadishodhan Pranayam , Bhramari Pranayam, Nadishodhan Pranayam , Bhramari Pranayam.Pranayam.

• DepressionDepression – – Anulom Vilom Pranayam , Anulom Vilom Pranayam , Nadishodhan Pranayam,Relaxed balanced Nadishodhan Pranayam,Relaxed balanced breathing , Bhrahamri Pranayam.breathing , Bhrahamri Pranayam.

• Thyroid - Thyroid - Jalandar Bandh ,Ujjayee Jalandar Bandh ,Ujjayee Pranayam, Brahmri Pranayam with Pranayam, Brahmri Pranayam with jalandar bandh ,Greeva Shaktivikasak jalandar bandh ,Greeva Shaktivikasak Kriya, Sarpasana,Bhujangasana.Kriya, Sarpasana,Bhujangasana.

• Exposure to coldExposure to cold – – Suryabhedi Suryabhedi Pranayam , Surya-anulomvilom Pranayam , Surya-anulomvilom Pranayam.Surya Bhatrika , Surya Pranayam.Surya Bhatrika , Surya KapalbhatiKapalbhati

• Migraine Migraine –– Chadrabhedi Chandra Chadrabhedi Chandra Anulomvilom Pranayam , Chandra Anulomvilom Pranayam , Chandra Bhastrika,Chandra KapalbhatiBhastrika,Chandra Kapalbhati

• Skin AilmentsSkin Ailments – – Kumbhak Kriyas , Kumbhak Kriyas , Tribhandh Mudra ,Bhastrika , Kapalbhati Tribhandh Mudra ,Bhastrika , Kapalbhati Pranayam . Pashimuttan Asana .Pranayam . Pashimuttan Asana .

• Sexual ailmentsSexual ailments – – Bhaiya Pranayam , Mool Bhaiya Pranayam , Mool Bandh , Uddyan Bandh ,Narishodhan Bandh , Uddyan Bandh ,Narishodhan Pranayam,Janushishasana, Pashimottan ,Pranayam,Janushishasana, Pashimottan ,

• Sterility Sterility –– Uddyan Bandh , Mool Bandh , Uddyan Bandh , Mool Bandh , Kapalbhati,Bhaia Pranayam, Kapalbhati,Bhaia Pranayam, NadishodhanPranayam,Dhanurasana, NadishodhanPranayam,Dhanurasana, Janusheesh Asana, Janusheesh Asana, Yogmudra,Matasyasana,Suptvajrasana.Yogmudra,Matasyasana,Suptvajrasana.

• DyspepsiaDyspepsia – – Lye on left side after eating , Lye on left side after eating , Abdomen Kapalbhati , Abdomen Bhastrika, Abdomen Kapalbhati , Abdomen Bhastrika, Abdomen Breathing , Surybhedi Pranayam Abdomen Breathing , Surybhedi Pranayam Uddyan Bhandh , Vajra Asana,Pawanmukta Uddyan Bhandh , Vajra Asana,Pawanmukta Asana.Agnisar kriya.Asana.Agnisar kriya.

• Renal stones – Renal stones – Abdomen Bhastrika , Abdomen Abdomen Bhastrika , Abdomen Kapalbhati , Bhaiya Pranayam. Nadishodhan Kapalbhati , Bhaiya Pranayam. Nadishodhan PranayamPranayam

• Jaundice Jaundice –– Abdomen Bhastrika , Abdomen Abdomen Bhastrika , Abdomen Kapalbhati , Uddyan Bandh , Abdomen Kapalbhati , Uddyan Bandh , Abdomen breathing.breathing.

• Sunstroke Sunstroke –– Sheetly , Sheetkari , Chadrabhedi Sheetly , Sheetkari , Chadrabhedi , Chandra Bhastrika , Chandra , Chandra Bhastrika , Chandra Kpalbhati ,Chandra-anulomvilom Pranayam.Kpalbhati ,Chandra-anulomvilom Pranayam.

• STRESS ;STRESS ; refers to the consequences of the failure of refers to the consequences of the failure of a human to respond appropriately to emotional or a human to respond appropriately to emotional or physical threats . physical threats .

• Mental Symptoms ;Mental Symptoms ; Irritability, muscular tension, Irritability, muscular tension, inability to concentrate ,poor judgment, a general inability to concentrate ,poor judgment, a general negative outlook, excessive worrying, moodiness, negative outlook, excessive worrying, moodiness, agitation, inability to relax, feeling lonely or isolated, agitation, inability to relax, feeling lonely or isolated, depressed. depressed.

• Physical Symptoms ;Physical Symptoms ; headaches , cervical strain, headaches , cervical strain, vague pains, diarrhea or constipation, nausea, vague pains, diarrhea or constipation, nausea, dizziness, chest pain, rapid heartbeat, eating too much dizziness, chest pain, rapid heartbeat, eating too much or not enough, sleeping too much or not enough, or not enough, sleeping too much or not enough, withdrawing from others, postpone or neglecting withdrawing from others, postpone or neglecting responsibilities, using alcohol, cigarettes, or drugs to responsibilities, using alcohol, cigarettes, or drugs to relax, and nervous habits (e.g. nail biting ). relax, and nervous habits (e.g. nail biting ).

• Cortisol:Cortisol: is the primary is the primary Stress hormone Stress hormone which which is the major natural Glucocorticoid in humans is the major natural Glucocorticoid in humans secreted by the adrenal gland.Excess cortisol is secreted by the adrenal gland.Excess cortisol is secreted during times of physical or secreted during times of physical or psychological stress. This disruption of cortisol psychological stress. This disruption of cortisol secretion may not only promote weight gain secretion may not only promote weight gain and obesity . Some studies have shown that and obesity . Some studies have shown that stress elevated cortisol tend to cause fat stress elevated cortisol tend to cause fat deposition in the abdominal area rather than in deposition in the abdominal area rather than in the hips. the hips.

• Stress ManagementStress Management - Regular Yoga & meditation-- Regular Yoga & meditation- helps to turn helps to turn

down the production of stress hormones down the production of stress hormones and neurochemicals. and neurochemicals.

-- Habit of relaxation-Habit of relaxation- by having breaks in by having breaks in daily routines .Take weekly and quarterly daily routines .Take weekly and quarterly breaks from routine life and spend time with breaks from routine life and spend time with your family and friends .your family and friends .

- Diversion of mind- - Diversion of mind- from stressful from stressful environment . Develop a happy , satisfied , environment . Develop a happy , satisfied , peaceful and loving mind.Do not complain peaceful and loving mind.Do not complain Just find your ways , decide your actions Just find your ways , decide your actions and enjoy them.and enjoy them.

- Diet -- Diet - Eat less & light food which is Eat less & light food which is

healthy easy digesting food. Fill only 2/3healthy easy digesting food. Fill only 2/3rdrd of stomach with food.of stomach with food.

- Fixed Daily Schedule -- Fixed Daily Schedule - Maintain the Maintain the rhythms of life.rhythms of life.

- Sleep -- Sleep - Seven hours of good quality Seven hours of good quality sleep in the night should be guaranteed .sleep in the night should be guaranteed .

- Sex-- Sex- Regular good quality and deeply Regular good quality and deeply satisfying sex is both an indicator as well satisfying sex is both an indicator as well as a method for good health.as a method for good health.

- Pursue Hobbies-- Pursue Hobbies- Do Things that Do Things that you love doing as much as you love doing as much as possible . You should be able to possible . You should be able to forget the whole world while forget the whole world while pursuing your interests.pursuing your interests.

- Relationships-- Relationships- Be realistic about Be realistic about your relationships with family your relationships with family members, colleagues & friends.Do members, colleagues & friends.Do not expect everyone to be like you, not expect everyone to be like you, think like you or share your think like you or share your opinion.opinion.

YOGA FOR STRESS - Sudarshan Chakra ,- Sudarshan Chakra , - Anulomvilom Pranayam , - Anulomvilom Pranayam , - Nadishodhan Pranayam ,- Nadishodhan Pranayam , - Bhrahamri Pranayam , - Bhrahamri Pranayam , - Surya Bhastrika , Surya Kapalbhati - Surya Bhastrika , Surya Kapalbhati Suryabhedi and Suryanulom PranayamSuryabhedi and Suryanulom Pranayam if patient is dull and depressed .if patient is dull and depressed . - Chandra Bhastrika , Chandra Kapalbhati,- Chandra Bhastrika , Chandra Kapalbhati, Chandrabhedi and Chandranulom Chandrabhedi and Chandranulom Pranayam if patient is Hyper & aggressive.Pranayam if patient is Hyper & aggressive. - Udgeet Pranayam.- Udgeet Pranayam. - Shavasan- Shavasan

PRANAYAM @ MEDITATIONPRANAYAM @ MEDITATION

Dr.D.D.VICHITRA Dr.D.D.VICHITRA B.H.M.S. MD*,Paediatrics ( Hom ) Dip.Naturopathy & YogaB.H.M.S. MD*,Paediatrics ( Hom ) Dip.Naturopathy & Yoga

VICHITRA HOMEO & YOGA CLINICVICHITRA HOMEO & YOGA CLINICI - 007,SECTOR-22,NOIDA,U.P.I - 007,SECTOR-22,NOIDA,U.P.

President- International Ashthangyog OrganisationPresident- International Ashthangyog OrganisationPresident- Noida Homeopathy Medical AssociationPresident- Noida Homeopathy Medical Association

Ph- 9811270631 , 0120-2412555 Ph- 9811270631 , 0120-2412555

Dr.NIDHI GUPTA Dr.NEHA NAGARDr.NIDHI GUPTA Dr.NEHA NAGARB.H.M.S. MD*,Paediatrics ( Hom ) B.H.M.S. MD* ( Hom ) B.H.M.S. MD*,Paediatrics ( Hom ) B.H.M.S. MD* ( Hom ) Dip.Naturopathy & Yoga Dip.Naturopathy & YogDip.Naturopathy & Yoga Dip.Naturopathy & YogPh – 9811402303 Ph - 9899198690Ph – 9811402303 Ph - 9899198690

SUDARSHAN CHAKRA MEDITATION

Entry & exit steps for meditation

ENTRY STEPS FOR MEDITATION :-

1- Relaxed Breathing 2- Balanced Breathing 3- Spiritual Breathing 4- Meditational Breathing 5- Meditation

EXIT STEPS FOR MEDITATION

5- Meditation 4- Meditational Breathing 3- Spiritual Breathing 2- Balanced Breathing1- Relaxed Breathing

RELAXED RELAXED BREATHINBREATHIN

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MEDITATIONMEDITATIONSUDARSHAN

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N(entry process)

BALANCED BALANCED BREATHINBREATHIN

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MEDITATIONAMEDITATIONAL BREATHINGL BREATHING

SPIRITUAL SPIRITUAL BREATHINGBREATHING

SUDARSHANCHAKRA

MEDITATION(EXIT PROCESS)

RELAXED RELAXED BREATHINBREATHIN

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MEDITATIONMEDITATION

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SPIRITUAL SPIRITUAL BREATHINGBREATHING

BALANCED BALANCED BREATHINBREATHIN

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1) RELAXED BREATHING - Slow, deep, Gentle, Continuous, Long breathing.

a)Slow Breathing – Not Quick, Not hasty. Gives you comfortableness, quietness and Relaxation.

b)Deep Breathing – Extending far inside all Organs. Good blood & oxygen supply

nourishing each & every cell of the body. Think and understand deeply but without

strain.

c) Gentle Breathing – Comfortable Breathing without strain. It gives Mild, kind, gentle & polite nature. It gives patience with honorable characteristic. d) Continuous Breathing – Uninterrupted breathing will give a regular proper oxygen supply to body & mind which help in continuous proper functioning which makes a non exhaustive personality. e) Long Breathing – Breathing end to end increase duration of time. Take Maximum time for one breath. It gives long healthy life.

2) balanced breathing – It will balance your mind & all

body functions. ► Time, Pressure & Volume of inhalation & exhalation should be same.

► Balance between Slow & Fast Breathing . Do not take a very slow breath because it will suffocate you and then you have to take next breath very fast . ► Balance between Deep & Shallow Breathing. Do not take a very deep breath because it will suffocate you and then you have to take next breath very shallow . ► Balance between Long & Short of breath

3) SPIRITUAL BREATHING – Feeling of cold air while inhalation & warm air while exhalation.

► Inhaled cold air gives oxygen which gives us life, vital energy, positivity, pleasantness, comfort, relaxation & ease .It is extracting powers from environment and distribute to mind & body .These powers can be used as healing powers for ailments.

► Exhaled warm air contains Carbon Di-Oxide which purify the body & mind removing all negatives, evils, discomfort, stress, disease and toxins.

4) MEDITATIONAL BREATHING ► After Purification of mind and body you can go forward for Silent chanting of OM,GOD, ALLAH OR ANY OTHER SPIRITUAL NAME OF HEIGHER SPIRIT while inhalation and exhalation.

Divide your breath in 3 parts & concentrate in division A- First part says Aooooooo B - Second Part Say Ooooooo C – Third Part Say Mmmmmm  ► Do all Pranayams on the bases of Meditational breathing .

5) MEDITATION ► Praying your EASHT DEV so that it’s characteristics can be attained by us. Darshan , of your Devi, Devta ,Shivling , Jyotirlig ,Christ , Makka Madina ,Guru Granth Sahib etc. ► Chanting of Mantras.

► Concentrating on GOD,ALLAHA , ESHWAR , BHAGWAN ,HIGHER SPIRIT, with full attention.

► Enlight a lamp by mind and concentrate on it’s light. Jyoti – Jyotirling – Hindus Noor – Muslims Jahovah – Chrestians Prakash – Sikh Siddhashila – Apex of universe -Jain Chinkusayi – Red stone-Mahatma Buddh Fire temple – Parsi ► Go to a place where you got maximum peace in your life and pray there.

Then go back by all stages by reverse order i.e

5) Meditation 4) Meditational breathing 3) Spiritual breathing 2) Balanced breathing 1) Relaxed breathing. After Completing the SUDARSHAN

CHAKRA meditation Kriya , the whole body & mind will attain a long lasting pleasant mind & healthy body.

sex IS yogSex is YOG of , Union of Two Spirits ( Spiritual Level )Two Mind and heart ( Mental Level )Two Bodies ( Physical Level )Two Organs & Two Secretions ( Biological Level )

NON PHARMACEUTICAL APPROACH

OF boDy MIND AND SOUL

1- Reduce Anger. Avoid aggressive behavior by which we tend to Over-react to Situations. 2- Reduce Rash, Abusive, and violent language. Soft, mild gentle Language is to be used. 3- Respect is always prior and superior to Love. 4- Reduce stress by any means, by any way. 5- Reduce Talking, Listen More. Always smile. 6- Forgive Everyone. 7- Reduce Desires.Minimise your requirements. 8- Neglect Things which are beyond your control. Leave it on GOD. 9- Do not interfere; do not give Advises & Ideas without asking. 10- Do not talk bad for others. Leave it to his own KARMAS. 11- Do not do self praise with high proud. 12- Do not have demand from GOD always. ONLY PRAY GOD THAT YOU CAN AVAIL IT’S CHARACTERSTICS. 13- Avoid Criticism. Try to promote everyone. 14- Follow anything to an extent only, till it start affecting you Mentally, physically or breaks your daily routines. 15- Do not have expectations from others. 16- Be realistic about your relationships with family members, Colleagues & friends. Do not expect everyone to be like you, Think like you or Share your opinion. 17- Improve communication. Find time for your loved ones. 18- Find something in life to elevate your spirit. Some hobbies can Help. 19- Accept the person as he is with his negatives & positives. Do Not force to change others views. 20- Do not talk freely or friendly to everyone. It may cause Many Misunderstandings to others. 21- Find out your own mistakes & rememorize at night. Find the solution for not to repeat the mistakes on other days

MANAGE FOOD & WATER IN YOUR DIET TO KEEP

HEALTHY

• Take 2-4 glasses of water in empty stomach in morning. Do relaxed abdomen breathing. It will help to remove the stuck wastes which usually adhere to intestinal walls and prevent absorption and also cause fermentation & Flatulence thereafter. Water absorbs fast, circulate fast & evacuate fast in morning.

• Breakfast should be light because stomach is in rest position & has to work instantaneously. • Before lunch take a glass of water one hour before meals. It will clean the stomach with fresh gastric

juices & acid ready to receive food. • Take only 60 ml of water with meals to make a good paste of eaten food to churn in stomach well.

Keep at least one third of stomach empty, only two third of stomach should be filled with meals & water.

• Do not take water at least 2-3 hours after meals .Because if we drink water full of stomach that will make difficult in churning of food in stomach, with feeling of heaviness in abdomen & dullness, lethargic feeling. The food should remain in stomach at least for 2-3 hours. Therefore it is recommended to take water 2-3 hours after eating food to clean the stomach after the function of stomach to digest meals is over.

• The water taken just after meal will wipe off the undigested food from stomach towards duodenum, Which further ferments in intestines to cause flatulence. The digestive juices & acid in stomach will be diluted which will not be having enough concentration to complete the digestion. Further they will cause Constipation.

• Evening time is time for intake of fruit. Take a seasonal fruit always because it contains maximum ingredients in its full active form.

• Again take a glass of water one hour before dinner. Take dinner at 8 pm so that before sleep you can drink water or milk.

Homoeopathy & Yoga are supplement to Homoeopathy & Yoga are supplement to each other. Homoeopathy cures each other. Homoeopathy cures diseases without any side effects, diseases without any side effects, while Yoga improves us mentally, while Yoga improves us mentally, physically & spiritually.physically & spiritually.

(PURIFY AS A WHOLE)(PURIFY AS A WHOLE)

For the safest, permanent and gentle For the safest, permanent and gentle healing both work naturally. Both act to healing both work naturally. Both act to produce a normal and healthy state if produce a normal and healthy state if diagnosed well & given in accurate diagnosed well & given in accurate doses with exact repetition.doses with exact repetition.

OM NAMAH OM NAMAH SHIVAYSHIVAY

Thanks a lot