Introductory Yoga session for AIMST Quality Improvement Program

1. AIMST QUALITY IMPROVEMENT PROGRAM
Everyday Yoga at Office & Studies,
for Women & Seniors
Dr Ananda Balayogi Bhavanani
Director, CYTER of SBV, Pondicherry, India
Dr Meena Ramanathan
Deputy Director, CYTER of SBV, Pondicherry, India

2. Disclaimer
We would like to acknowledge
and thank all those whose
creations we have used through
the known and unknown sources in
our presentation

3. Salutogenesis, our Focus
• Moving from pathogenesis, the focus on disease
towards salutogenesis, the focus on health!
• Under SBV AIM HIGH (Academy of Integrative
Medicine for Holistic Intervention towards General
Health), Faculty of Allied Health Sciences, CYTER is
striding forward on an innovative path of promoting
holistic health for one and all.
Pathogenesis
Salutogenesis

4. Yoga: An Introduction
• Yoga, an ancient cultural heritage of India is
spreading rapidly; practiced by millions globally.
• Offers a broader perspective of life and refines all
round personality (purna purusha)
• Enables the attainment of inherent potential of each
individual in a holistic manner.
• Yoga is not just a system of exercise but is a way of
life, an attitude and a conscious lifestyle.
• A Yogi is just a good human being.

5. Yoga places great importance on a proper and healthy
lifestyle whose main components are:
ACHAR – healthy physical activities & exercise
VICHAR – right thoughts and right attitude towards
life that are vital for wellbeing.
AHAR – healthy, nourishing diet with adequate intake
of fresh water; balanced intake of fresh food, green
salads, sprouts, unrefined cereals & fresh fruits.
Sattwic diet, prepared & served with love & affection.
VIHAR – proper recreational activities to relax body
and mind are essential for good health.
VYAVAHAR – healthy relationships for social health

7. Suggested mechanisms
• Psycho-physical techniques of Yoga such as asana,
pranayama, mudra, dharana and dhyana enable
attainment of physical, mental and emotional fitness.
• Skilful & efficient management of stressors through
induction of relaxation response.
• A broader worldview enables doctors to fulfil their
responsibility (dharma) in the spirit of nishkama
karma (non-attachment to results of one’s actions).
• This prevents unhealthy “Me first”, “Make the most
money”, “Who cares as long as I am safe” type of
attitudes.

8. ADVANTAGES OF YOGA
Wholistic:
• Preventive, promotive, rehabilitative, curative?
• Science, philosophy, art
• Involves body, mind, spirit
• Desirable +ve “side benefits”
• Simultaneous improvement in health and control of
other conditions
• Relief from stress - the main cause of Adhija Vyadhi
(psychosomatic disorders)

11. Psycho-neuro-immuno-endocrinological
correlates of stress, illness & health
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM

12. Psycho-neuro-immuno-endocrinological
correlates of stress, illness & health
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
MENTAL & PHYSICAL ILLNESS

13. Psycho-neuro-immuno-endocrinological
correlates of stress, illness & health
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
MENTAL & PHYSICAL ILLNESS
HEALTH

16. Helps
rehabilitation &
manifests healing
from within
Retards
rehabilitation and
delays healing

17. YOGA MODALITIES
– Physical therapies
• Asanas, Kriyas, Mudras and Bandhas
– Emotional therapies
• Swadhyaya, Pranayama, Pratyahara, Dharana,
Dhyana and Bhajans
• Development of +ve attitudes
– Vairagya
– Chitta Prasadan
– Maitri, Karuna, Mudita, Upekshanam
– Mental therapies
• Relaxation & visualization, Trataka, Pranayama,
Pratyahara, Dharana & Dhyana

18. YOGA MODALITIES (Contd…)
– Spiritual therapies
• Swadhyaya, Satsangha, Bhajans , Upadesa
– Preventive therapies
• Start early in childhood
• Prevention of accidents
• Improved immunity
• Knows the technique so that can do it if needed
– Rehabilitative therapies
• Prevention of disability & improving QOL
– Pain relief therapies
• Increases pain tolerance - improved quality of life

19. All aspects of human psycho-
physiological functioning improved
When the breath is steady,
emotions become more balanced
When the body is stilled, the mind
starts to calm down
Conscious focus on the present
moment-the NOW
Integration breath pattern with
coordinated smooth body
movements

20. Healthy improvements in physical,
mental, emotional & social well-being
Attainment of highest physical,
mental, emotional, social &
spiritual potential
Enhanced ability to manage
omnipresent stressors and thrive
positively in all aspects of human life.

21. Where the mind goes,
there the energy flows!
You can use your mind
to change your brain
to change your mind for the better.
This is self-directed neuroplasticity.

22. Yoga Practices
Postures, Breathing, Relaxation, Meditation
Fitness
↑Flexibility
↑Strength
↑Coordination/Balance
↑Respiratory Function
↑Self-Efficacy
Global Human Functionality
↑Physical & Mental Health, ↑Physical, Mental, Emotional Performance,
↑Positive Behavior Change, ↑Social Responsibility, Values, Relationships,
↑Quality of Life, ↑Life Purpose & Meaning, ↑Spirituality
Self-Regulation
↑Emotion Regulation
↑Stress Regulation
↑Resilience
↑Equanimity
↑Self-Efficacy
Awareness
↑Attention
↑Mindfulness
↑Concentration
↑Cognition
↑Meta-cognition
Spirituality
↑Transcendence
↑Unitive State
↑Flow
↑Transformation
↑Life Meaning/Purpose
* Concept and image courtesy of Sat Bir S Khalsa, PhD USA

23. PHYSIOLOGICAL BENEFITS
• Improved general health, posture, muscle tone, sleep,
immunity and pain tolerance
• Weight normalizes
• Balanced autonomic nervous system
• Increased cardio-respiratory efficiency, musculo-
skeletal flexibility, range of joint movement, physical
endurance, strength and energy levels
• Decreased HR,BP,RR and EMG activity
• Normalizes GIT and endocrine function

24. PSYCHOLOGICAL BENEFITS
• Improved mood
• Increased
– somatic awareness, kinesthetic awareness,
subjective well-being,
– self-acceptance
– self-actualization ,social adjustment
• Decreased
– hostility, anxiety, depression

25. PSYCHOMOTOR BENEFITS
• Increased
– grip strength, dexterity, fine skills
• Improved
– eye-hand coordination
– reaction time
– depth perception
– steadiness and balance
– integrated functioning of body parts

26. COGNITIVE FUNCTION
IMPROVED
Attention
Learning efficiency
Depth perception
Concentration
Memory

27. BIOCHEMICAL EFFECTS
THE BIOCHEMICAL PROFILE IMPROVES,
INDICATING AN
ANTI STRESS & ANTI OXIDANT EFFECT,
IMPORTANT IN THE PREVENTION OF
DEGENERATIVE DISORDERS.

28. Yoga Practices

29. Nada Bhavana Shuddhi Kriya
• Relive anxiety and tension from storehouses in the
abdomen, chest and neck. Ha Ha, Ho Ho, He He !
• Become aware of the subconscious stresses induced
by the survival mechanisms. Me Me !
• Enhance the cognitive, higher abilities of the
intellect. Dhi Dhi !
• Throw out all tensions & become stress-free. Po Po !
• “BE”, yourself! Introspective Silence

30. Whooshing tensions away-nasarga
mukha bhastrika

31. Balancing energy centers (chakras)
with gestured mindfulness

32. Twisting the arms-Garuda

33. Opening the shoulders-Gomukha

34. Stretching the spine-Tala Asana

35. Twisting the spine - Bharadwaja

36. Healing the neck-Brahma Mudra

37. Uninostril / alternate nostril
pranayamas
Suryanadi asana Chandranadi asana

38. Pranava Pranayama
• Using foundation of Vibhaga
• Chanting Akara, Ukara, Makara and
finally AUM together
• 2 to 3 times longer exhalations
• Appropriate hand gestures (Mudras)

39. Tension relaxation coupling:
Spanda nishpanda

40. Chakra MeditationChakra
dhyana
Inhale
Exhale

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42. Accredited with ‘A’ grade by NAAC