The document provides information on using yoga techniques to address various health conditions, including back pain, headache, diabetes, gastrointestinal disorders, obesity, and menstrual disorders. It discusses how yoga can help by relaxing muscles, improving flexibility, managing stress, and increasing insulin sensitivity. Specific yoga poses, breathing exercises, and meditations are recommended for treating back pain, headaches, and diabetes. Pregnancy-safe yoga poses are also outlined for managing diabetes during pregnancy.
4. I A Y T ANANDAMAYAKOSA TOTAL BLISS & FREEDOM VIJNANAMAYAKOSA PERFECT HEALTH & KNOWLEDGE MANOMAYAKOSA STRESS IS SPEED PRANAMAYAKOSA
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6. SAVASANA + LEG BENT MAKARASANA ANNAMAYA KOSA RELAX SPINE MUSCLES
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8. REPEAT MOVEMENTS MANY TIMES FRONT - ABDOMINALS - DORSAL STRETCH STRAIGHT LEG RAISING BACK - SETU BANDHA STRENGTHEN BACK MUSCLES TO MAINTAIN IS BETTER THAN REPEATING
9. YOGASANAS - 12 SAFE POSTURES INCREASE FLEXIBILITY PRAYATNA AAITHILYA RELAXATION ANANTA SAMAPATTI JOY OF EXPANSION
17. Initial Exercise Program Ankle Pumps Heel Slides Abdominal Contraction Wall Squats Heel Raises Straight Leg Raises
18. Intermediate Exercise Program Single Knee to Chest Stretch Hamstring Stretch Lumbar Stabilization Exercises with Swiss Ball Standing with Ball between Low Back and the Wall Lie on the Stomach over Ball
19. Advanced Exercise Program Hip Flexor Stretch Piriformis Stretch Lumbar Stabilization Exercises with Swiss Ball
30. ASANAS BASIC SET OF 12 ASANAS – Deep rest Sthira sukham ásanám Stability and effortlessness in the final position
31. PRAYATNA SHAITHILYA RELAXATION ANANTA SAMAPATTI JOY OF EXPANSION BASIC SET OF 12 ASANAS - DEEP REST ASANAS
32. ATIJERNATVAM PRANIC IMBALANCE TOO MUCH OF PRANA DRAWN TO HEAD PRANA SAMANA APANA PRANAMAYA KOSA
33. PRANA SAMANA APANA PRANIC IMBALANCE PRANAYAMA SECTIONAL BREATHING - DIVERTS TO SAMANA SAV- RIGHT SIDED HEADACHE CAV- LEFT SIDED HEADACHE N S- BALANCE
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35. CM VERY USEFUL TO SLOW DOWN MEDITATION MOVE FROM DHARANA TO DHYANA FROM DHYANA TO SAMADHI
36. PURPOSE OF LIFE NATURE OF HAPPINESS MEANING OF LIFE !!! ??? VIJNANAMAYA KOSA ### ***
37. ANANDAMAYA KOSA BLISS AND SATISFACTION IS MY TRUE NATURE YOGASTAH KURU KARMANI LIFE OF JOY, HUMOUR, ACCEPTANCE, SURRENDER
47. Y O G A F O R D I A B E T E S M E L L I T U S Dr. Shamanthakamani Narendran M.D. (Pead), Ph.D. (Yoga Science)
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49. YOGA IN DIABETES - HOW? MASTERY OVER MIND BETTER ADHERENCE TO DIET BETTER MASTERY OVER APPETITE & SATISFACTION MASTERY OVER CRAVINGS FOR JUNK FOOD & SWEET APPETITE SATIETY
50. = MASTERY OVER MIND YOGA HELPS TO MAINTAIN REGULARITY OF EXERCISE BY BREAKING THE LIMITATION OF LAZINESS YOGA IN DIABETES - HOW?
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52. DEEP REST IMPROVES BETA CELL EFFICIENCY ARDHA MATSYÄNDRA MAYÜRÁSANA STIMULATION & DEEP REST DHANURÁSANA YOGA IN DIABETES - HOW?
53. THYMUS B T YOGA IN DIABETES - HOW? REDUCE AUTO IMMUNITY INSULIN ANTIBODY
54. YOGA IN DIABETES - HOW? INCREASES SENSITIVITY OF CELL WALL INSULIN RECEPTORS GLUCOSE INSULIN ALL CELLS CLEANSING PRÁNÁYÁMA
121. MANOMAYA KOSA STAGE – I OF APD & IBS AS ADHIJA VYADHI DHARANA to DHYANA FOCUS to DEFOCUS NAVAL to EXPANSION EMOTIONS - JEALOUSY to ACCEPTANCE & APPRECIATION
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123. REDUCES STRESS DEVOTION - BHAKTI - SURRENDER MANOMAYA KOSA cont. JOY OF BEING IN THE PRESENCE OF THE BELOVED
127. Cigarette smoking contributes to a remarkable number of diseases, including coronary heart disease, stroke, chronic obstructive pulmonary disease, peripheral vascular disease, peptic ulcer disease, and many types of cancer.
128. General discomfort aches and pains STAGE - II OF APD / IBS AS ADHIJA VYADHI PRANA SAMANA APANA PRANIC IMBALANCE APD - ATIJERNATVAM TOO MUCH OF PRANA FOCUSSED IN SAMANA IBS - KUJÈRNATVAM TOO MUCH OF PRANA FOCUSSED IN APANA
129. PRANA SAMANA APANA PRANAMAYA KOSA PRANIC IMBALANCE PRANAYAMA SECTIONAL BREATHING STABILIZES SAMANA NS- 12 ROUNDS 4 TIMES A DAY
162. LIMITED QUANTITY, FREQUENCY, VARIETY CONSUMED IN GOOD COMPANY, ENOUGH TIME CHARACTERISTICS OF A SATVIC DIET EAT LIQUIDS DRINK SOLIDS ANNAMAYA KOSA
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172. VIJNANAMAYA KOSA HAPPINESS ANALYSIS - SWEET MEDITATION CRAVING FOR SWEETS AND CRUNCHY FRIES TASTE BUDS SWEETS ‘ AWE’ EXPERIENCE HOW ?? + =
173. MIND HAS BECOME SILENT DURING THE PHASE OF CONTENTMENT HAPPINESS IS SILENCE INPUT FROM TASTE BUDS SWEET MEDITATION
208. IAYT Avoid all dynamics – Risks of abortion Avoid Prone – Shalabha & Dhanur All difficult postures Emphasize Vamanadhouti in the morning –for morning sickness, for excessive vomiting. 1-3 Months
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210. YOGASANAS IAYT Basic set Avoid – Dynamics - Go on decreasing the difficult asanas - Increase breathing. 4-6 Months – Aim – Maintain steady growth
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212. Practices for koshas Manomaya/Vignanamaya Life of Contentment Joy Reduce workload Fast lifestyle Divine Meditation – OM, CM, TM Read good books
213. Mind of mother on baby Stress – Reduced blood flow baby is distressed. Growth decrease Fetal fatigue at labour. Good music Loud chanting Poornamadah Mrityunjaya Mantra Japa Rosery
214. I Trimester Practice Chart BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers 1 Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 1 LOOSENING EXERCISES Forward bending 1 Backward bending 1 Side Bending ½ Shoulder Rotation ½ Twisting 1 Instant Relaxation Technique 2 ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Padahastasana 1 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana 1 Badha Konasana 1 Uphavista Konasana ½ Sitting Relaxation Posture 1 Squatting 1 Sasankasana 1 Siddhasana 1 Deep Relaxation Technique 5 SUPINE POSTURES Viparita Karani 1 Savasana 2 Practices Duration in Min Practices Duration in Min
215. I Trimester Practice Chart PRANAYAMA Nadi Suddhi 3 Sitali 2 Sadanta 2 Bhramari 1 SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 1½ MEDITATION Nadanusandhana 4 Omkar Meditation 5 Silence 1 KRIYAS Trataka 1 Vamana Dhouti Practices Duration in Min Opening Prayer Om Sahanavavatu, Sahanou vhunaktu, Saha viryam karavavahai, Tejasvinavadhitamastu, ma vidvisavahai Om Santih, Santih, Santih. Closing Prayer Sarve bhavantu sukhinah, Sarve santu niramayah; Sarve bhadrani pasyantu, Ma kascit duhkha bhagbhavet. Om Santih, Santih, Santih. End of 1st Trimester Practice
216. II Trimester Practice Chart BREATHING EXERCISES Hands Stretch/ Side Stretch 1 Hands in / out 1 Loosening Fingers ½ Loosening Wrist 1 Ankle Stretch ½ Tiger Breathing 1 Neck Exercise 1 Quick Relaxation Technique 3 LOOSENING EXERCISES Forward bending ½ Backward bending ½ Side Bending 1 Shoulder Rotation 1 Twisting ½ Instant Relaxation Technique 1½ ASANAS STANDING POSTURES Initial Standing Posture Tadasana 1 Ardha-Kati chakrasana 2 Standing Relaxation Posture 1 SITTING POSTURES Initial Sitting Posture Dandasana 1 Vajrasana 1 Ardha-Matsyendrasana Badha Konasana 1 Uphavista Konasana 1 Sitting Relaxation Posture 1 Siddhasana 1 Deep Relaxation Technique 4 SUPINE POSTURES Viparita Karani (Wall Support) 1 Savasana 2 Practices Duration in Min Practices Duration in Min
217. II Trimester Practice Chart PRANAYAMA Nadi Suddhi 2 Sitkari 1½ Sitali 1½ Sadanta 1½ Bhramari 1½ SECTIONAL BREATHING Abdominal 1½ Thoraic 1½ Upper Lobar 1½ Yoga Nidra 2 MEDITATION Nadanusandhana 4½ Omkar Meditation 6 Silence 1 KRIYAS Trataka 2 Practices Duration in Min End of 2nd Trimester Practice
219. During delivery Prepare – Look forward to enjoy birth of beloved DRT – To relax in between Kumbhaka – To bear down QRT, IRT – To calm down. Enjoy pain by defocusing practice.
220. Post delivery AIM – Weight Abdominal Diet – High fibre High fluid intake Yoga – Go on adding all practices after bleeding stops