1. 1 YOG: AN INTRODUCTION Dr.

Madanmohan Trakroo Professor & Head, Department of

Physiology and Director, CYTER MGMCRI, SBVU Pondicherry
605 006
2. 2 YOG: HISTORICAL Rigved, 5:81:1 yunjate man ut yunjate
Yajurved, 11:14 yoge
yoge tavastaram
Upanishads: derived from Ved Bhagavadgita (3000 BC) Term yoga 105
times in 700 verses Patanjali s Yog Darshan (200 BC)
Modern research
3. 3 MEANING / DEFINITIONS Yuj: yog, yoke, yunjan, union, one-ness, harmony
Sama
tvam yog uchyate, Bhagavadgita, 2:48 Yogah karmasu kaushalam, Bhagavadgita, 2:50
Yogah chittavritti nirodhah, Yoga Darshan, 1;2
4. 4 YOG IS
Scientific-spiritual discipline
Most precious gem of our cultural he
ritage Practical philosophy
Science of man and his potential Holistic / holy sci
ence Ancient marvel & India s gift to the whole world A way of life based on a vie
w of life
5. 5 SPIRIT . YOG BODY MIND
6. 6 PRESUMPTIONS OUR BODY MIND COMPLEX IS:
Highest & best product of this creat
ion A great gift
Vehicle to achieve Vedic goal of purusharth chatushtay
Temple o
f the Divine
7. 7 ASHTANG ( 8 LIMBED ) RAJ YOG Bahirang (outer) discipline: 1. Yam: 5 moral-e
thical codes 2. Niyam: 5 personal disciplines 3. Asan: Steady postures 4. Pranay
am: Yogic breathing Antarang (inner) discipline: 5. Pratyahar: control of senses
6. Dharana: concentration 7. Dhyan: meditation 8. Samadhi: super conscious stat
e
8. 8 1. YAM: 5 MORAL
ETHICAL CODES (Affect other members of society) Ahimsa: Vai
r tyagah. Yog Darshan, 2: 35 Non violence Absence of ill will and enmity Animals
(cow, dog) serve us To kill them is inhuman Vegetarian: human value, health ben
efit Respect & love for life
9. 9 ii) Satya: Truthfulness Harmony between thought, word & deed iii) Astey: No
t to steal Not to take what is not your s
10. 10 iv) Brahmacharya: celibacy (?) v) Aparigrah: not to hoard control of gree
d ? freedom from attachment
11. 11 Moral lifestyle Conscience is clear No wastage of mental & physical energ
y Energy channelised for higher pursuits Material & spiritual progress Real anan
d
12. 12 Moral dimension ( + ) ( - ) How we use our abilities Outcome / result
13. 13 Morality is the very basis of yog
Ensures inner & outer peace
Morality +
doing your duty selflessly Spirituality / maanav dharm / human values
Universal
great vows Sarvabhowma mahavratam. Yog Darshan, 2: 31
14. 14 2. NIYAM: 5 PERSONAL DISCIPLINES i) Shouch: cleanliness. Outer & inner pu
rity Environment Body ? water Mind ? truthfulness, selfless service Intellect ?
knowledge Soul ? tapasya, sadhana yogic hygiene
15. 15 ii) Santosh: contentment no dissatisfaction ? happiness iii) Tapas: disci
plined & dedicated life worthwhile progress
16. 16 iv) Swadhay: study enlightening books, introspection enlightenment, purif
ication of intellect v) Ishvar pranidhan: devotion to God
17. 17 3. ASANS: THE YOGIC POSTURES Stable / firm & comfortable Sthir sukham asa
nam. Yog Darshan, 2: 46 Physical exercise / games: Speed, perspiration, adrenali
n release
18. 18 Asans: Slow, controlled, graceful movement Respiration, endorphin release
Co-ordinated with breathing Practice meditatively with full awareness
19. i) Meditative asans: padm, ardh padm, vajr, siddh, 19 sukh ii) Cultural asan
s: strength, flexibility, balance work on back bone
20. 20 4. PRANAYAM THE YOG BREATHING TECHNIQUES Pran: universal, Divine energy A
yam: expansion, increase
21. 21 We are energetic, vibrational beings
Breath is our life force Supports us
physically
Influences our emotions
Increase pran by deep & meditative breathing
22. 22 BENEFITS OF PRANAYAM Physiological: economical, better O2 supply, BP
Calm
s nervous system & mind Facilitates meditation Enhances vitality, health & heali
ng
23. 23 5. PRATYAHAR
Pratya: reverse
Ahar: feeding
Our body requires food, exerci
se & rest Our mind requires inner discipline Direct our senses & mind inward
24. 24 6. DHARANA
Ordinary, untrained mind is a clutter of thoughts
Focus the mi

nd on the object of meditation

Dharana means concentration Desh bandhasya chitta
sya dharana. Y D, 3: 1
25. 25 7. DHYAN
Dhyan is continuous & deep concentration Tatr pratyay ekatanata
dhyanam. Y D, 3: 2 Devotion & spiritual content
Aim is conscious union of indivi
dual consciousness with Divine Consciousness leading to samadhi
26. 26 8. THE JOY OF SAMADHI In samadhi, consciousness merges with Consciousness
One acquires Divine qualities
Super conscious state
Anand ( joy )
Mukti ( liber
ation )
27. 27 YOG DIFFERS FROM PHYSICAL EXERCISE
Holistic Slow and steady stretch
For a
ll parts of the body Develops inner awareness
Non-straining, not high impact Emp
hasis on respiration, not perspiration Meditative movement, stretch and breathin
g
28. 28 ADVANTAGES OF YOG Holistic health: Physical Mental Spiritual Holistic nat
ure: Promotive Preventive Curative Development: Horizontal In-depth Vertical Eff
ect is augmentative Contd . . . . .
29. 29 . . . . Contd.
Science, philosophy, art Economical: saves time, energy, r
esources Ideal for prevention and management of stress
Time tested tradition
Stres
s-free, low impact Ideal relaxing technique Contd .
30. 30 . Contd.
Enhances strength as well as flexibility
Improves cardio-respirat
ory function Effect on brain, mind & soul
Strengthens immune system
Superior
31. 31 BENEFITS For total health and vibrant life
Holistic science and philosoph
y: a) Body b) Mind c) Soul contd ..
32. 32 PHYSIOLOGICAL BENEFITS 1. Neurophysiological changes 2. Restores autonomi
c balance 3. Improves cardio-respiratory function 4. Better immunity 5. Ability
to withstand stressors Improves many physiological functions
33. 33 PSYCHOLOGICAL BENEFITS 1. Mind is calm tranquil and one- pointed 2. Impro
ved memory, intellect and problem solving ability 3. Flowering of creative abili
ties.
34. 34 MORAL- SPIRITUAL BENEFITS 1. Sees same divinity in all 2. Social harmony 3.
Self control: senses, mind, body 4. God- realisation, liberation 5. Yogi is a b
oon to the society Inculcates desirable behavior - social health
35. 35 THERAPEUTIC POTENTIAL 1. Non-drug and holistic treatment of stress and ag
e-related, chronic disorders 2. Preventive, promotive, curative 3. Improves resi
stance 4. Inexpensive and safe 5. Complementary to other systems
36. HOLISTIC AND IDEAL MEANS TO ACHIEVE 36 Purity and strength of our body-mindsoul complex Mind-body coordination and psycho-somatic health
Simultaneous impro
vement in many physiological functions Best means to achieve Vedic goal of purus
harth chatushtay
37. 37 RELEVANCE OF YOGA FOR MODERN SOCIETY
Modern man is victim of everyday stres
s All
pervasive stress and stress disorders
Type A personality: restless, hurry sic
kness
38. 42 RELEVANCE OF YOGA TO MEDICOS
Awareness & interest in health & natural rem
edies Yog is holistic health science Time
tested & effective Doctor practising y
og can be a better guide Better doctor: physical stamina & calm mind
39. 45 VARIOUS SYSTEMS Hath yog : mastery of body
Jnan yog : mastery of knowledg
e Raj yog : mastery of mind
Bhakti yog : devotion & love Karm yog : devotion to
one s duty, unselfish service
Tantr, Yantr, Mantr, Jap, Laya .. a
yog yog !
40. 47 Therefore Arjun, be thou a yogi. Bhagavadgita, 6: 46

1. THE ART AND SCIENCE OF YOGA YOGACHARYA Dr. Ananda Balayogi Bhavanani MBBS, AD
Y, DPC, DSM, PGDFH, PGDY, FIAY, MD(AM) CHAIRMAN : INTERNATIONAL CENTRE FOR YOGA
EDUCATION & RESEARCH ( ICYER ) & YOGANJALI NATYALAYAM PONDICHERRY,SOUTH INDIA.
2. WHAT IS YOGA ?
Union (Yuj) of Body, Emotions and Mind
Jivatma With Paramatma
Skill in Action Stilling the Whirlpools of the Mind
Unity of Thought,word and De
ed Four (Five) Fold Awareness
Equanimity of Mind A Way of Life
Conscious Evoluti
on
3. ASHTANGA YOGA Eight limbs of Patanjali s Ashtanga Yoga
Yama Niyama Asana P
ama Pratyahara Dharana Dhyana Samadhi - morality for daily living - ethics for t
he self - firm & comfortable posture - control of the vital energy - withdrawal
from the senses - one pointed concentration - state of meditation - absolute one

ness
4. ASPECTS OF MIND
CHITTA-Memory Bank-Subconscious
MANAS-Conscious Mind
BHUDDI-I
ntellect-Possesses Viveka Kriya Shakti- power of action
Jnana Shakti-power of wi
sdom Iccha Shakti-power of will
AHAMKARA- I am ness Impure- all is ME and MINE
Pure
-all is mine through the Divine
5. CHITTA BHUMI (States of the mind stuff)
Mudha Kshipta Vikshipta Ekagratha Nir
uddha -dull / inert state -totally distracted -partially distracted -one pointed
state -controlled state
6. PHYSIOLOGICAL BENEFITS
Improved general health, posture, muscle tone, sleep,
immunity and pain tolerance Weight normalizes
Stable autonomic nervous system
In
creased cardio-respiratory efficiency, musculoskeletal flexibility, range of joi
nt movement, physical endurance, strength and energy levels Decreased HR,BP,RR a
nd EMG activity Normalizes GIT and endocrine function
7. PSYCHOLOGICAL BENEFITS
Improved Mood
Increased
Somatic Awareness,Kinesthetic
Awareness, Subjective Well-being, Self-acceptance
Self-actualization ,Social Adj
ustment Decreased
Hostility, Anxiety, Depression
8. PSYCHOMOTOR BENEFITS
Increased
Grip Strength, Dexterity, Fine Skills
Improved
Eye-hand Coordination
Reaction Time
Depth Perception
Steadiness and Balance Int
egrated Functioning of Body Parts
9. COGNITIVE FUNCTION IMPROVED MEMORY ATTENTION CONCENTRATION DEPTH PERCEPTION L
EARNING EFFICIENCY
10. BIOCHEMICAL EFFECTS THE BIOCHEMICAL PROFILE IMPROVES, INDICATING AN ANTI STR
ESS & ANTI OXIDANT EFFECT, IMPORTANT IN THE PREVENTION OF DEGENERATIVE DISORDERS
.
11. BIOCHEMICAL CHANGES AFTER YOGA PRACTICE
DECREASED
GLUCOSE SODIUM CHOLES
TRIGLYCERIDES LDL VLDL CATECOLAMINES WBC INCREASED
HDL ATP ase HEMATOCRIT
MPHOCYTES THYROXIN VIT C Sr PROTEIN
12. Various Disorders Amiable to Yoga Therapy
C.V.S Respiratory Stress M.S Me
olic G.I.T Psychiatric C.N.S Headaches :Essential HT,CAD :Asthma,COAD :Tension h
eadache :Backache,RA,Spondilitis :DM,Thyroid Disorders,Obesity :IBS,Dyspepsia,Ul
cerative colitis :Anxiety,Depression,Phobias :Mental Retardation, Epilepsy, Migr
aine and other
13. YOGA COMPARED TO SPORTS Parasympathetic dominance
Slow & static movements
Mu
scle tone is normalized Low calorie consumption
Sympathetic dominance
Rapid, for
ceful movements Increased muscle tension Higher calorie consumption
14. YOGA COMPARED TO SPORTS
Low risk of injury Effort minimum and relaxed Energiz
ing activity Natural and controlled breathing
Higher risk of injury
Effort -maxi
mum and tense Fatiguing activity Breathing is heavy and taxed
15. YOGA COMPARED TO SPORTS (Contd)
Balanced activity of opposing muscle groups
Non competitive Process oriented Focus is on internal awareness
Infinite possibi
lities for growth in selfawareness & consciousness Imbalanced activity of opposi
ng muscle groups Competitive
Goal oriented
Focus on external awareness
Boredom f
actor - as there is no higher philosophy or goal than the body
16. YOGA ONLY NEEDS
You and your -Dedication -Discipline and -Determination
A sm
all and clean space A positive attitude
Fresh air, light and water
17. YOGA IS NOT !
A cult A religion A cure all A physical exercise An escape ro
te Some mumbo-jumbo magic A way to easy money
18. THANK YOU
1. HEALTHY LIVING THROUGH YOGA
2. INTRODUCTION Good health a priceless possession Ill health & disease
a curse
Holistic health- body - mind - soul Improve your health / heal yourself physical
ly, emotionally and spiritually ? Unhealthy lifestyle is a major underlying fact
or for disease, disability and death. ? Adopt a healthy lifestyle for Health pro
motion Prevention & cure of disease ? ? ? ?
3. LIFESTYLE IS: ? The way we live our day-to-day lives with the object of acqui
ring and maintaining a healthy body and mind ? The way we
think, emote and behav
e, act and interact,
rest and relax,
eat and drink ? It s a daily discipline, a dy
namic process
4. LIFESTYLE MODIFICATIONS Choices / actions to be taken to improve:
Physical he

alth and physiological functions

Mental health and the sense of well being
Quant
ity of Life span Quality of life experiences
5. CHOICE IS YOURS RESOLVE NOW !!!!
If healthy to stay fit
If unwell
to restore
health
6. COMPONENTS OF LIFESTYLE MODIFICATION
Healthy food and drink Regular phys
exercise Rest and relaxation Healthy emotional relationships Preventive measures
Management of stress Periodical check-up Self-examination External & internal c
leanliness & purity
7. ADVANTAGES OF LIFESTYLE MODIFICATIONS
Natural, effective and safe Complementa
ry to modern medicine Inexpensive Should be the basis of our public health policy
and clinical approach Are doctors trained?
8. ADVANTAGES OF YOGA
Wholistic: Preventive, promotive, curative Science, phi
ophy, art Body, mind, soul Desirable +ve side benefits Harmless Simultaneous impro
vement in health and control of other diseases Relief from stress - the main cau
se of Adhija Vyadhi (psychosomatic disorders)
9. YOGA AND YOGA THERAPY YOGA -integration / reintegration (mind-body --- spirit
-universe) YOGA THERAPY - tools to attain the integration / reintegration
10. Yoga enables us to attain and maintain a dynamic sukha sthanam - a dynamic s
ense of physical, mental and spiritual well being.
Yoga helps cultivation of pos
itive health through three integral steps: Cultivation of correct psychological
attitudes, Reconditioning of neuro-muscular and neuroglandular system
in fact, t
he whole body enabling it to withstand stress and strain better, Laying great em
phasis on appropriate diet conducive to such a peak state of health, and encoura
ging natural processes of elimination through various processes of shuddhi.
11. Yoga places great importance on a proper and healthy lifestyle whose main co
mponents are: ? ACHAR
healthy physical activities and exercise in our daily life
? VICHAR right thoughts and right attitude towards life that are vital for well
being. ? AHAR
healthy, nourishing diet with adequate intake of fresh water along
with a well balanced intake of fresh food, green salads, sprouts, unrefined cer
eals and fresh fruits. It is important to be aware of the need for a satwic diet
, prepared and served with love and affection. ? VIHAR proper recreational activ
ities to relax body and mind are essential for good health.
12. PRINCIPLES OF YOGA LIFESTYLE Yoga lifestyle is 24 / 365 of our life with con
scious awareness of our body, emotions and mind
Increase your self reliance and
self confidence Improve your dietary habits
Relax yourself as completely as poss
ible Slow down your breathing
quiet, regular & deep
Calm down your mind and focu
s it inwardly developing naturally a positive state of mind
Decrease your stress
level by fortifying yourself against various omnipresent stressors
13. PRINCIPLES OF YOGA LIFESTYLE -2 Improve flow of Healing Pranic Life Energy t
hus relaxing, regenerating & reinvigorating every cell Facilitate natural emanat
ion of waste by practice of Shuddi Kriyas such as Dhauti, Basti and Neti.
Rememb
er that ultimately it is YOU who are responsible for your health and wellbeing and
must take the initiative to develop positive health to tide you over challengin
g times of ill health. Health and happiness are your birthright, claim them & de
velop them to your maximum potential.
14. IN CONCLUSION
The ancient art and science of Yoga has infinite possibilities
of solutions for the problems being faced by modern humankind.
We however want
it to be a miracle pill, that we take only once - immediate loss of all problems
! Yoga is a wholistic science and must be learnt and practiced with a holistic v
iew. The dedicated practice of Yoga as a way of life is no doubt a panacea for p
roblems related to psychosomatic, stress related disorders helping us to regain
our birthright of natural health and universal happiness.
15. THANK YOU www.icyer.com