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Introduction to Yoga PowerPoint Presentation

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Description : This medical presentation titled ""Introduction to Yoga"" provides and introduction to Yoga Darshan and enuremates its various benefits.

Tags : Yoga, meditation, proper breathing, postures, exercise, Yoga Sutra, Patanjali, Hatha, Vinyasa, Iyengar, Bikram, Kundalini, Ashtanga, Poses, Breathing Techniques, Guidelines, Precautions, Wellness, Foundations, Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi, coping skills, introduction, advantages

Published on : Apr 22, 2021 | Views : 7186 | Downloads : 23

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Introduction to Yoga 1
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I Pray to Ma Saraswati to Give us Wisdom 2 Prof Sushma Gupta MD, MNAMS Former Professor and HOD Physiology GSVM Medical College, Kanpur
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Introduction Yoga Darshan is one of the six streams of Vedic philosophies that developed in the ancient India. The word yoga is derived from the Sanskrit root word yug, which means to join, to yoke, or to bring together, the union. It combines or permeates individual human spirit (jivatama) into universal spirit. It indicates a union of two different polarities within. 3
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Introduction Yoga is a powerful means of introspection through which we explore our inner self deeply. Thus, it is a unique philosophy that has both hypothetical and practical aspects. Hence, it has more importance and relevance than the mere spiritual means. Yoga teaches self discipline. 4
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Yoga helps in building one’s character, awakens human values like forgiveness, kindness, mercy. Its utility is well accepted not only in India, but world over. Philosophers have used Patanjali Yoga to achieve physical as well as spiritual perfection. 5
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Benefits of Yoga Practice of Yoga needs no special equipment . It needs less space to perform. The effects are seen on the body in short time. It relaxes mind and body both. So it is specially beneficial for students. 6
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Yoga Asana in Standing Position Stand erect with the feet quite close together, heels and the big toes touching each other. Hands touching thighs. This position helps to achieve stability of pulse. 7 Veerasana : Warrior pose Trikonasana: Triangle pose Vrikshasana: Tree pose
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Veerasana (Warrior pose) Take the left foot forward and place the left foot on the floor at maximum distance from the initial position. Bring both the hands together, join the palms and place them on the knees of the left leg. Bend the left leg in the knee in such a way that the thigh and the calf come in 90 degrees. Keep the right leg straight. Raise the joined hands up and take them back above the head and then without bending the hands in the elbows, bend the head backward and keep the sight backward down. 8
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Worrior pose(VEER Assan) Steps STAND ERRECT MOVE LEFT FOOT FORWARD as far as you can. Place your both palms on left knee & bend to make angle of 90 degrees with leg. Now take both hands backward as far as you can. 9
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PADMASANA 1- Rt leg on left thigh 2- Lt leg on right thigh 3- Both hands stretched keeping on respective knee. 4- Thumb to join index finger 5- Chant Om/ Allah/God/ Jesus /Wahe Guru with eyes closed. 10
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Padmasan STEPS Sit on ground & put left foot on right thigh. Put right foot on left thigh. Put both hands on respective knees. Back should be straight. Hold the posture for 1 mt. repeat & slowly increase time to 10 mts. 11
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Padmasana (lotus pose) Spread both the legs and keep them at a distance of 1 to 1.5 feet. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. Keep the wrists of both the hands on floor besides the respective thighs. 12
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Benefits of Padmasana It helps to relax body and mind It is beneficial for students who sit for long hours on chair/ stool because it keeps the back straight. So that there is no damage to vertebral discs and ligaments attached to vertebra. 13
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Trikonasana (Triangle pose) Lift the left leg and place it at a maximum distance towards the left. Turn the toe of the left foot towards the left and inhale. Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe. Take the right hand forward straight above the right ear and continue smooth breathing. 14
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15 Vrikshasan :Tree Pose Except the toes, the whole body right from the heels to the fingers of the hands, is stretched upward. Pull the hands upward as much as possible. The more the body is kept stretched, the more it is possible to keep the balance. Keeping the legs stable, one should pull the body upward, thinking that he is being pulled up by some force. Taking the asana position continue smooth breathing, and keep the sight and the mind fixed, as looking here and there will disturb the balance of the body.
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Dhyana Mudra (Meditation Gesture) Keep the palms on respective knees. Palms are kept open and tips of the thumb and index fingers of both the hands are joined together forming a circle in between them. Remaining 3 fingers are kept together and relaxed. This position of the hands is called Dhyana Mudra. 16
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Vajrasana (thunderbolt pose) Fold the left leg in the knee and place the toe on the floor. Fold the right leg in the knee and place the toe on the floor and join the two toes. Sit on the pit formed by the parted heels. Place the palms on the knees. 17
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Vajrasana (Yogmudra 1) In this Asana one has to sit in Vajrasana Bend in the waist fully. One should try to set the forehead on the ground quite away from the body As the belly gets folded in this Asana, there comes tremendous pressure on intestines, liver, spleen, certain glands, etc., and this pressure improves their functioning and removes complaints regarding digestive system & constipation. This Asana is also used to awaken the kundalini shakti, which, however, requires its prolonged practice. 18
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Shavasana (corpse pose) 19 Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart Bring the arms a little away from the body, palms turned upwards Relax the neck and allow it to turn to the side if it is more comfortable
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Pavanamukta asana 1 leg (gas release pose) Take supine position, then bend left leg in knee and press it against stomach/ chest, hold it with both the arms around, without disturbing the posture relax all muscles and continue normal breathing. Use: Generally practiced to get rid of abdominal & gastric problems and improve digestion etc. 20
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Pavanamukta asana 2 legs (gas release pose) The knees and thighs are pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'. Use: Generally practiced to get rid of abdominal & gastric problems and improve digestion. 21
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Saral Hasta Bhujangasan Bring both the hands near the chest and place the palms on the ground with the fingers together pointing forward and thumbs pointed towards the body. The elbows should be raised towards the ceiling close to the body. Place the forehead on the ground. While inhaling slowly raise the forehead, bend the neck backwards and then slowly raising the shoulders, chest and abdomen from the ground until the arms are straight, very slowly, vertebrae by vertebrae, stretching backwards. Continue to maintain the asana, breathing normally. In this position the body takes the position of cobra, raising its body and preparing to strike. 22
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Saral Hasta Bhujangasan Theraputic uses: Back ache Neck pain Gynaecological disorders e.g. Leucorrhoea Anorexia Flatulence Constipation Sluggish liver Impure blood Stress Slipped disc 23
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PRANAYAMA Pranayama aims at bringing the involuntary functions of the respiratory mechanism within human control. The term pranayama has been constituted by two words: Prana + Ayama. Prana is the vital force which pervades the whole cosmos. Prana is more subtle than air and can be defined as the energy essence that is within everything in the universe. Prana is the principle of development both of the nervous and cellular tissues of the body and the mind. 24
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PRANAYAMA Ayama means to control or to give a rhythm or a definite flow. In this sense Pranayama may be defined as a process and technique through which vital energy can be stimulated and increased and this brings about perfect control over the flow of Prana within the body. 25
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Types of Pranayam ANULOM VILOM PRANAYAM BHASTRIKA PRANAYAM KAPAL BHATI PRANAYAM BAGHI PRANAYAM BHRAMRI PRANAYAM UDGEET PRANAYAM 26
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Bhastrika Pranayama 1) Firstly, sit in Padmasana 2) Secondly, breathe in vigorously but deeply through both the nostrils and then breath out or exhale forcefully through both the nostrils. One such vigorous, forceful inhalation and exhalation with out any strain constitutes one cycle of Bhastrika. It should be remembered that the inhalation should be with the same and uniform force and vigour. Please ensure that both nostrils are clear and blowing freely. The intensity or frequency of breathing should be very mild, without any undue force. It should be like an amplified form of normal breathing. 27
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Bhramri Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee. Do this three times. 28
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Udgeeth Pranayam Breathe in deeply, and chant OOOOOOm (long O and small m). Do this 3 times. 29
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Kapalbhati Pranayam Sit erect. Inhale through your nostrils a little and exhale through both nostrils forcefully. Inhale again a little and follow with another forceful exhalation passively and effortlessly. Continue these cycles. The frequency should be about 60 strokes/minute 30
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Anulom Vilom Pranayama Technique Close your eyes and relax. Sit in this position for a couple of minutes till you settle down. Close your right nostril with your right thumb. Breath in from your left nostril. Hold the breath for a couple of seconds. Open right nostril and close left nostril with middle and ring finger . Breath out from right nostril. While keeping the left nostril closed . Breath in from your right nostril. Hold the breath for a couple of seconds. Open left nostril and close right nostril with thumb . Breath out from left nostril . 31
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Dr.Sushma Gupta’s Modified Anulom Vilom Pranayama Technique Close your eyes and relax. Sit in this position for a couple of minutes till you settle down. Close your left nostril with your middle & ring finger of right hand .Breath out forcefully from your right nostril with a Shiva Sankalpa To exhale all impurities, toxins, diseases out of the body. Those who want to get rid of anger, greed, self-ego attachment etc. should develop a feeling of throwing out all the negative and injurious elements along with the air exhaled. Open left nostril and close right nostril with thumb. Breath out forcefully from left nostril. Repeat again, steps 2 to 6 for 5 min early in the morning empty stomach and in the evening before meals. 32
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By doing Modified Anulom Vilom Pranayama YOU CAN Experience greater peace of mind, calm and ease It deceases BMI by reducing weight Increase your energy and vitality throughout the day (simply because you’re far more alert than ever before) Helps to reduce waist circumference It helps to reduce emotional as well as nervous anxiety. Thus helps to bring down blood pressure if elevated 33
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Adavantages Increases lung Volumes & capacities Helps to resolve tendency of hypertension Helps to resolve obesity Helps to resolve serum cholestrol Helps to resolve stress Improves the circulation Reduce waist circumference 34
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Advantages It reduces stress & anxiety Increases power of concentration Amplifies immune system
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Let us do Modified Anulom Vilom Pranayama for a moment Relax Take out your handkerchief Close left nostril.Do a forceful expiration by right nostril with Shiva Sankalpa (To exhale all impurities, toxins, diseases out of the body Those who want to get rid of anger, greed, self-ego attachment etc. should develop a feeling of throwing out all the negative and injurious elements along with the air exhaled) Close right nostril & expire forcefully by left nostril 36
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THANK YOU 37 Thank you