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Dr. Meena RamanathanCoordinator cum Yoga Therapist, CYTER,

Mahatma Gandhi Medical College & Research InstitutePondicherry

Learning objectives

• Give meaning and definitions of yoga• Name the 8 limbs of yoga & briefly describe each• State the unique features of yoga• State the benefits of yoga practice• Describe the relevance of yoga to the modern

society• Name health problems caused/aggravated by

stress

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Yoga: historical

• Rigved, yunjate man ut yunjate, 5:81:1

• Yajurved, yoge yoge tavastaram,11:14

• Upanishads: derived from Ved

• Bhagavadgita (3000 BC)Term “yoga” 105 times in 700 verses

• Patanjali’s Yog Darshan (200 BC)

• Modern research

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Meaning / definitions

• Yuj: yog, yoke, yunjan, union, one-ness, harmony

• Samatvam yog uchyate, Bhagavadgita, 2:48

• Yogah karmasu kaushalam, Bhagavadgita, 2:50

• Yogah chittavritti nirodhah, Yoga Darshan, 1; 2

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Yoga is• Scientific-spiritual discipline • Most precious gem of our cultural heritage

• Practical philosophy

• Science of man and his potential

• Holistic / holy science

• Ancient marvel & India’s gift to the whole world

A way of life based on a view of life

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.

Spirit

Yoga

Body Mind

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Ashtang (8 – limbed) raj yoga

Bahirang (outer) discipline:

1. Yam: 5 moral-ethical codes

2. Niyam: 5 personal disciplines

3. Asan: Steady postures

4. Pranayam: Yogic breathing

Antarang (inner) discipline:

5. Pratyahar: control of senses

6. Dharana: concentration

7. Dhyan: meditation

8. Samadhi: super conscious state

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1. Yam: 5 moral – ethical codes (Affect other members of society)

i) Ahimsa: Vair tyagah, Yog Darshan, 2: 35

Non violence Absence of ill will and enmity

Animals (cow, dog) serve usTo kill them is inhumanVegetarian: human value, health benefit

Respect & love for life

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1) Ahimsa: Non violence (Respect & love for life)

2) Satya: Truthfulness; Harmony between thought, word & deed

3) Asteya: Not to steal; Not to take what is not your’s

4) Brahmacharya: celibacy (?)

5) Aparigraha: not to hoard; Control of greed freedom from attachment

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Moral lifestyle

Conscience is clear

No wastage of mental & physical energy

Energy channelised for higher pursuits

Material & spiritual progress

Real anand

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• Morality is the very basis of yoga

• Ensures inner & outer peace

• Morality + doing your duty selflessly

• Spirituality / maanav dharm / human values

• Universal great vows

Sarvabhowma mahavratam. Yog Darshan, 2: 31

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Niyam: 5 personal disciplines

1) Shouch: cleanliness. Outer & inner purity

2) Santosh: contentment. No dissatisfaction happiness

3) Tapas: disciplined & dedicated life.Worthwhile progress

4) Swadhay: study enlightening books, introspection. Enlightenment, purification of intellect.

5) Ishvar pranidhan: devotion to God

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3. Asanas: the yogic postures

Stable / firm & comfortableSthir sukham asanam. Yog Darshan, 2: 46

Physical exercise / games: Speed, perspiration, adrenalin release

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Asanas:

• Slow, controlled, graceful movement

• Respiration, endorphin release

• Co-ordinated with breathing

• Practice meditatively with full awareness

Categories of Asanas

i. Meditative asanas: padma, ardha padma

ii. Cultural asanas: bhujangasana, tadasana- strength, flexibility, balance, work on back bone

iii. Relaxative asanas: shavasana, makarasana

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4. Pranayamathe yoga breathing techniques

Prana: universal, Divine energy

Ayama: expansion, increase

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• We are energetic, vibrational beings

• Breath is our life force

• Supports us physically

• Influences our emotions

• Increase prana by deep & meditative breathing

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Benefits of pranayama• Physiological: economical, better O2 supply,

BP

• Calms nervous system & mind

• Facilitates meditation

• Enhances vitality, health & healing

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5. Pratyahara• Pratya: reverse

• Our body requires food, exercise & rest

• Our mind requires inner discipline

• Direct our senses & mind inward

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6. Dharana

• Ordinary, untrained mind is a clutter of thoughts

• Focus the mind on the object of meditation

• Dharana means concentration

Desh bandhasya chittasya dharana. Y D, 3: 1

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7. Dhyana

• Dhyan is continuous & deep concentration Tatra pratyaya ekatanata dhyanam. Y D, 3: 2

• Devotion & spiritual content

• Aim is conscious union of individual consciousnesswith Divine Consciousness leading to samadhi

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8. The joy of samadhi• In samadhi, consciousness merges with consciousness

• One acquires Divine qualities

• Super conscious state

• Anand ( joy )

• Mukti ( liberation )

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Yoga is wholisticHolistic health:

Physical

Mental

Spiritual

Holistic nature:

Promotive

Preventive

Curative

Development:

Horizontal

In-depth

Vertical

Effect is augmentative

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Advantages of yoga

• Science, philosophy, art

• Economical: saves time, energy, resources

• Ideal for prevention and management of stress

• Time–tested tradition

• Stress-free, low impact

Ideal relaxing technique

Contd ….

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…. Contd.

• Enhances strength as well as flexibility

• Improves cardio-respiratory function

• Effect on brain, mind & soul

• Strengthens immune system

• Superior

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Benefits of yoga• Physiological benefits

neurophysiological changes, autonomic balance, cardio-respiratory function, immunity, ability to withstand stressors

• Psychological benefitstranquil and one- pointed mind, improved memory & problem solving ability, flowering of creative abilities

• Moral-spiritual benefits“sees” divinity in all, social harmony, liberation

• Therapeutic potentialnon-drug & holistic treatment - age-related chronic disorders, inexpensive & safe, complementary to other systems

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Relevance of yoga for modern society

• “Modern” man is victim of everyday stress

• Type “A” personality: restless, “hurry sickness”

• Material progress without parallel inner development disharmony stress

• excessive / chronic / repetitive stress disturbed mental & physical equilibrium wide range of mental & physical disorders

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Health problems caused / precipitated / aggravated by

stress1. Anxiety neurosis

2. Eating disorders

3. Addiction

4. Muscle spasm & pain

5. Impaired immunity

6. Auto-immune diseases

1. Cardiovascular problems

2. Respiratory problems

3. Gastrointestinal problems

4. Sexual problems

5. DM, thyroid dysfunction

6. Autonomic neuropathy

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Unhealthy relaxation:

Unhealthy eatingAlcoholSmokingDrugsTV / internet Romancing

Yogic relaxation:

ShavasanaDhyanaSlow pranayamasSlow asanasBhajan singing

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Therefore Arjun, be thou a yogi. Bhagavadgita, 6: 46tasmaad yogee bhavaarjuna.