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 Yoga for Health
A Practical approach on Yoga
Presented by

Viswa Manavata Samstha

www.manavata.org
Service to Man is Service to God
Email: [email protected]

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 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

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 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
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 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
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 Yoga for Health
Agenda
Introduction
 Benefits
 Astanga Yoga
 Challenges
 Cleaning Techniques
 Surya Namaskaras
 Asanas Practice
 Pranayama & Dhyana Practice
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 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

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 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.

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 Astanga Yoga
(eight fold Yoga)
Yama
 Niyama
 Asana
 Pranayama
 Pratyahara
 Dharana
 Dhyana
 Samadhi
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 Astanga Yoga
(eight fold Yoga)
Yama
(The five Commandments for Social Discipline)

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

The society is at peace if these social restraints are

practiced by every citizen.

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 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)
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 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.
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 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..
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 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.

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 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.

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 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. Vyadhi (ill health)
2. Styana (Unprepared ness)
3. Samshaya (Doubt)
4. Pramada (Indifference)
5. Alasya (Laziness)
6. Avirati (Entanglement in Sense Objects)
7. Bhrantidarshana (Illusion)
8. Alabdha Bhumikatva (Lack of Stability)
9. Anavasthitathva (Slackness in Practice)

One must overcome these obstacles by developing

enthusiasm in Yoga to establish firmly in the Yoga Practice.
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 Cleaning Techniques

 Jalanethi
 Sutranethi
 Jaladhouthi
 Sankha prakshalana
 Right way of drinking water

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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
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Surya Namaskaras

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 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 one’s capacity.
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Asanas (Postures)

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Pranayama / Dhyana
Practice………..

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