By

Dr. T. Sivasankaran,
Executive Director. J.J. Group of Institutions.

Definition of YOGA
YOGA is union of body conscious with the subconscious. Jivatma & Paramatma. Its origin is the beginning of man kind. YOGA is the science of healthy & better living, Physical, Mental, Moral, Intellectual & Spiritual. Do the work skillfully. Skill in work leads to Perfection in work & Perfection leads to Excellence. Excellence in work is YOGA.

To control the mental modifications of mind & its regulation is YOGA.

Why YOGA
The comforts that take man on whirlwind tour became cause for many psychosomatic diseases. Modernization / Urbanization taken away from nature & people from all wakes of life suffer from diseases.
Simple techniques like proper breathing, relaxation, stretching body parts result in normal of common ailments.

9 Reasons to Yogasanas
1. 2.
3. 4.

5.
6.

7.
8.

9.

Yoga benefits people of all ages. Yoga helps in proper functioning of all systems of the body. Yoga is highly beneficial to get relief from the stressful conditions. Yoga works at all levels Physical, Psychological, spiritual. Yoga helps in prevention of diseases and cures many ailments. Yoga balances life and maintains an check health and general well being. Yoga clears not only the toxins in the body but also the chattered thoughts in mind. Yoga can be performed alone or in groups in the minimal requirement. Yoga has a scientific reasoning behind every asana &

DISCIPLINE, KNOWLEDGE, OBJECTIVITY AND SENSE OF ACHIEVEMENT ARE THE BASIC TRAITS NECESSARY FOR A HEALTHY PERSONALITY

A GROUP

B GROUP

C GROUP

D GROUP

YOGA
1. 2. 3. 4. KARMA YOGA BAKTHI YOGA JNA YOGA DHINA YOGA

KOSAM
1. 2. 3. 4. 5. ANNAMAYA PRANAMAYA MANOMAYA VIJNANAMAYA ANANDAMAYA

TREE
ROOT TRUNK BRANCHS LEAVES BARK SAP FLOWERS FRUITS YAMA (UNIVERSAL PRINCIPLE) NIYAMA (INDIVIDUAL DISCIPLINE) ASANAS PRANAYAMA PRATHAHARA (Prevents the energy flowing out of the Senses) DHARANA (Holds the Body & Intellect firm) Essential to life juice of a plant DHIYANA SAMADHI

 In natures heritage to man are the three characteristics or qualities (gunas) namely, illumination (Sattva), action( Rajas), and inertia (Tamas) Set on the wheel of time (Kalachakra- Kala - time, chakra - wheel) likes a pot on the Poters wheel (Kala chakra): Man is molded & remolded in accordance with the predominating order of these three fundamental intermingling characteristics. The Lord has been described by Patanjali as one who is untouched by the cycles of action & reaction, cause & effect, affection & pleasure.

Yoga A way of Life

Due to our day to day stressful life-physically and mentally, we find enough excuses not to follow various good suggestions. We have no time, our mind is under continuous pressure and our body has enough problems.
An attempt has been made to highlight some of the significant principles of yoga, in an easy to remember formula. This simple formula presented diagrammatically will help one to remember the basic concepts and enthuse to incorporate the same in ones lifestyle The world that emerges is CAR, a day to day used word and hence easy to remember. The first layer from the bottom in the triangle represents 3 'R's. It is at a physical level. To achieve control at this initial level is difficult. It therefore, represents a larger area in the

 R-1: Rest: The mind and the body has its own limitations: Physical- One should go to bed regularly and well in time. It has been proved that mind gets best rest, between 10:00 pm to 1:00 am. Mental- Mind also gets tired, if put to work and stress continuously. 'Shutting down' the mind, even for a brief period of just five minutes every four to five hours is very useful. One has to just sit comfortably with eyes closed and make efforts not to think of anything during this brief period. R-2: Recreation: The word "Recreation" is self-explanatory. It is necessary that one incorporates some time in daily activity schedule for recreation. It can be spending some time playing with children, talking with family members, or listening to music. R-3: Restriction: Restriction has to be exercised on food, in terms of quality as well as quantity.

Having understood the concepts at 'R' level, we are now ready to take our CAR in forward gear. The second layer in the triangle, at the middle level, represents three 'A' concepts at Mind level. A-1: Anger: We know the well known proverb, "An angry man is half mad". This mental imbalance, manifests in physical Problems / ailments. A-2: Aggression: It is common to hear from the upcoming over ambitious executives that we have to be aggressive to achieve success. They are therefore always in a 'hurry' (no time for anything else in life), 'worry' (so many demands to be met at a time) and 'curry' (hot spicy food gives mental satisfaction. They are known as 'Type A' executives In Management parlance.

 A-3 :( A) Envy: One is not happy with what he has but always wants to envy someone else. In this process he starts hating himself and goes into an inferiority complex. To control this nature, one must follow the 'Karma yoga' theory as per which, after sincerely doing one's job, the fruits should be left in the hands of some one above us by whatever name He is called.
We can now move in to top gear of our CAR. The third layer represents 'C' which is at a spiritual level. C-1: Criticism: Unhappiness mainly comes from criticism. One stops looking at the strength of other people. Each and every person has some strength and weaknesses. We must, by constant spiritual readings, develop the faculty to admire the strength and ignore the weaknesses of others.

 C-2: Competition: A businessman or an executive, instead of doing his job with sincerity and a contented mind, wants to compete with his business rivals or colleagues in the office. This brings in ego clash and strained relationship in his surroundings at work as well as at home. The right attitude in life, therefore, is to do your job with sincere efforts and a positive mind without any competitive spirit. C-3: Comparison: It has become man's nature to remain unhappy by indulging in constant comparison with others. This malady has afflicted everyone. A lady wants to compare her jewellery, clothes, children etc. generally at Kitty parties. A man wants to compare his position, wealth, future prospects etc. with others at business parties. By constant spiritual readings, one must learn to accept his destiny. At the discourses at The Yoga Institute, it is regularly stated that "An unhappy man who had no shoes on his feet started thanking God, when, he saw a man with only one foot".

 To sum up, it is very difficult for one who is engrossed so much in materialistic life, to put all these concepts into practice immediately and at a time. The suggestion therefore, is to start first with 'R'. Select any one 'R' which is easy for one to implement. Work on It sincerely, without losing patience and faith.

Having achieved control on R-1, select R-2 and then R-3. Proceed to the next level of 'A's. Follow the same procedure. Having gained good control on all the concepts at R and A levels, then gradually proceed to 'C' level and gain control on all 3 'C's. Having reached at the top of the triangle, one is ready for take off to a higher flight

LAND

H2O

FIRE

AIR

SKY

SMELL

TASTE

LIGHT

FEELING

SOUND

NOSE

TONGUE

EYES

SKIN

EARS

8 LAYERS
1. BODY 2. NERVES 3. SENSES 4. MIND 5. INTELLIGENCE 6. WILL 7. CONSCIOUSNESS 8. SELF(ATHMA)

 Yoga systematically teaches man to search for the divinity within himself with thoroughness & efficiency. He unravels himself from the eternal body to the self within. He proceeds from the body to the nerves & from the nerves to the senses. From the senses he enters into the mind which controls the emotion.
From the mind he penetrates into the intellect (understanding by budhi) which guides reason. From the intellect, his path leads to the will & thence to consciousness (chitta). The last stage is from consciousness to his Self, (Ego-ahankara) his very being (Atma) Yoga leads the sadhaka from ignorance to knowledge, from darkness to light, and from death to divine.

What is concentration? Concentration is a method of focusing one's mind on a particular object without any kind of diversion. Why does one need concentration? In this hectic and busy world, everyone gets stressed out at the end of the day. Concentration helps in developing our minds, keeps us very alert to do actions promptly, enhances our creative mind and also builds up imaginative capabilities.

Who needs concentration? Concentration is required for children and adults equally. Do children need to learn concentration and why? Yes, children need to be taught what concentration. is

Well everyone is born with an inborn quality and gift of concentration, but over the time as the parents start attracting his/her attention to not so useful things, the child slow and steadily loses his concentration.

Lists of techniques for increasing concentration

Keep all your worries and tensions aside: This is the first thing you should do before you start with your work/ Studies. Study room: Before you begin your study, make sure you have all your books needed placed next to you, so you don't have to get up every five-ten minutes. Time for study: Always allot a specific time of the day for study and keep fixed hours as well. Target- goal for the session: Keep in mind or write down the list you want to finish for the day. Keep distractions away: The study room is a place for only studies; don't keep eatables or snacks around.

Give rest to your eyes and body: Constantly focusing on your books and a typical posture will lead to eyestrain and backaches. Avoid this by gazing far away preferably into farms or something green, as this is soothing to the eyes. Flashback: Recollect what all you know about the topic you have started. This will not only increase your interest in the topic but will also help you increase your concentration. Be inquisitive: Ask yourself a question on the chapter you are reading. Doing so, you will develop curiosity, concentration and motivation. Reciting what you read: Self recitation tests your understanding to the topic you have read. Give a small time after you have read the topic and recite it. It refreshes your interest in the subject.

Cultivate the habit of making notes: Its a good practice to prepare notes on the topics you have read. Go back to the notes: Re- reading the notes will allow you to know if you have got the topic right or not. Do this every time you read the topic. Fast reading: When you read fast, you are more alert and concentrated making it more meaningful and interesting. At this point, no distraction can trouble you. Health is wealth: As the saying goes, it's important to take care of your health. After doing a mental work out relax. Studies are important and rest is equally necessary. Sleep well, eat well and exercise regularly for a fit body and fit mind. When you are healthy, your mind will be always active, more alert and less likely to fall asleep.

PRANAYAMA

The conscious expansion of life force energy. Prana Yama Puraka life force expand Absorption of cosmic energy

Antara kumbhaka
Rechaka Bahya kumbhaka -

Union of universal Self with

individual self Surrender of individual

energy
Individual & Universal self are merged

1. 2. 3. 4. 5. 6. 7. 8. 9.

Pranayama ABDOMINAL (equal) (10) INTER COASTAL (10) CLEVICULLAR (10) SLEEP & EQUAL BREATHING ABDOMINAL SUNAYAK (30 Rounds) 5 5 S10 PURAKH (30 Rounds) 106 KUMBHAK (30 Rounds) 5 R5to 10 5 RECHAK (30 Rounds) 510 (ANULOM-VILAM) ALTERNATE NOSTRIAL BREATHING (10) The overall length of the nerves in the body is about 6000 miles. Their function being supremely delicate, extra care & attention are needed to keep them clean& clear. Repeated performance with greater duration of each asana in may varieties, keep the nervous system clean & clear.

CHAKRA
It refers to each of the seven energy centres of which our consciousness, our energy system, is composed. These chakras or energy centres, function as pumps or valves, regulating the flow of energy through our energy system. We open & close these valves when we decide what to think & what to feel & we choose to experience the world around us. The chakras are not physical. They are aspects of consciousness. The chakras represent not only particulars parts of your physical body, but also particulars parts of your consciousness. Understanding the chakras allows you to understand the relationship between your consciousness & your body, & to thus see your body as a map of your consciousness. It gives you a better understanding of yourself & those around you. What else is there?

CHAKRAS & YOGA POSTURES

S.NO NAME Meaning SUPPORT ELEMENT CHANTING MANTRA LOCATION VERB GOLOUR YOGA POSTURE 1 MULADHARA ROOT ie ABOUT SURUIVAAL EARTH LAM BASE OF THE SPINE I HAVE RED/BLACK SETU BANDHA SANA/BRIDGE

SVADHISTHA NA MANIPURA ANAHATA VISUDDHA AJNA

SWEETNESS ie EMUTIONS SEXUALITY, DESIRE PLEASURE LUSTEROUS GEM COMPASSION & LOVE PURIFIOATION TO KNOW, TO PERCIEVE TO COMMAND

WATER

VAM

GENITALS & WOMS NAVAL TO THE SOLAR PLEXUS HEART THROAT JUST ABOVE THE 3RD EYE LEVEL

I FEEL

ORANGE

BHUJANGA SANA THE COBRA DHANAURA SANAUSHTRASANA MATSYASANA THE FISH YOGA MUDRA

3 4 5 6

FIRE AIR SOUND LIGHT

RAM YAM HAM OHM

I CAN I LOVE I SPEAK I SEE

YELLOW GREEN BRIGHT BLUE INDIGO OR ROYAL

SAHASRARA

THOUSAND FOLD

THOUGHT

TOP OF THE HEAD

I KNOW

SHIMER ING WHITE/VIOL ET

YOGA MUDRA OR MEDITATION

How to manage Time, Mind and Team? (TMT)

I) Please make your life interesting and purposeful. 2) Please make somebody else's life also happy and harmonious. 3) You can be a pencil for writing somebody's future or at least an eraser to remove his worries. 4) TMT in medical term means 'Tread Mill Testing': stress testing of the heart - you are made to walk on a moving belt with increasing inclination to check the capability of the heart muscle and the heart circulation, but in our regular life, the following are important: T. Time Management M. Mind Management T. Team Management

I. Time Management: . If you do not know how to manage your time, you do not know how to manage your life!? . . . You must do creative and purposeful activities only, so that your time is not wasted. Time is Money, /Time is Heart. / Time is Brain, / Time is Life. In the first one hour after a medical emergency like an accident, heart attack or a brain attack, you should get the best treatment in the best hospital in the 1st One Hour to save life. That is why "First One Hour" is called "Golden Hour".

If delay happens, you may loose your life.

II. Mind Management: . Manage your mind to create happiness for yourself and others. . Managing your mind requires an effort, like reading books on self development, doing meditation, Nama Japa, visiting temples of worship and Sat sang companionship with good people. . A bad thought can spoil your mind. A bad habit will spoil the mind forever. . A tranquil mind will give happiness. . Grief and money when divided reduce the worry and wealth. But if Happiness and knowledge are divided, they will multiply. . When you share your happiness, you create happiness in your team and that creates Harmony. . Happiness is a selfish feeling. Harmony is an environment, when created makes you joyous

In a temple, there are unwritten rules to be followed to maintain the serenity of the environment. The sanctity and vibration of the environment should be protected by not shouting, not arguing, not raising of your voice, not smoking and not chewing betel nut. . You concentrate on the divinity to get your mental peace. In the same way, in the institution where you work in the Kingdom of God (KG), you have to develop a ''Temple Atmosphere" if you want peace and harmony. . Showing your anger is exhibiting your temporary state of 'madness.'

III. Team Management: . Manage your team who manages your future." of your team - like the spokes of a wheel. . If you manage your "small" team well, you create a "small" bright future. . If you manage a "large" team well, you create a "Larger" and brighter future. . Your team can elevate you to greater heights. . Your attitude decides your altitude. . Please understand that you are a most important member

CALORIE UTILIZED IN EXERCISE

WEIGHTY BARRIER
The battle against obesity requires a solution that is most likely to work for the individual in the long run. Obesity an ailment characterized by an excessive accumulation of body fat, is fast emerging as Indias single most preventable health problem. Obesity has been associated with the 3Ds disease, disability & death It is the underlying cause of several problems such as osteroarthritis, hypertension, diabetes, cardiac problems, obstructive sleep apnea, cancer, skin infections, and endocrine disorders. Another working trend is that diseases historically linked to obesity, hypertension, diabetes & heart problems-occur at much lower BMI values among south Asians as compared to other ethnic groups

BMI = Weight in Kg s Height in meters sq

BMI Guidelines < 18 : Under nourshed 18 22 : Healthy 23 27 : overweight 28 37 : obese > 38 : morbid or severe obesity.

NUTRITION PRESCRIPTION
TIPS ON WEIGHT MANAGEMENT 1) Dieting is a life-time commitment and not done on a crash basis. 2) Calorie intake should be strictly between 1000-1500 calories a day. 3) Total caloric intake should be less than total calories expenditure per day. 4) In order to do this, one should exercise lightly at least once or twice every day. 5) Exercises may be done an hour or two after food. 6) Exercises should be both aerobic and muscle forming. 7) Weight measurement should be taken at the same time every week. 8) Maintain meal timings. 9) All meals including breakfast should be eaten.

10) No snacks should be eaten in between. 11) If hungry in between meals, drink water. 12) Avoid eating sugars, soft drinks, cakes, etc. 13) Avoid eating animal fats such as red meats. 14) Avoid too much dairy products like butter and cheese. 15) Avoid fried and oily food. 16) Avoid alcohol. 17) Eat sufficient complex carbohydrates such as potatoes, rice, chapattis, etc. 18) Eat sufficient green vegetables and fruits for roughage. 19) Preferably use a small plate and avoid 2nd helpings. 20) Enlist the support of your family and friends and remember that dieting is a lifetime commitment and not a sporadic activity. 21) Eat a heavy breakfast, medium lunch and light dinner.

Calories Follow the calories sheet for a balanced diet Your maximum calories intake should not exceed your current weight in kgs x 24. If you are to lose weight, do an hours walking daily and reduce your calories intake to between 1000-1500 calories a day. Do not reduce your calories intake by more than 500 calories a day from maximum intake, e.g.: Weight: 80kg, Maximum calorie intake: 80X 24=1920, prescribed Reduction = 1920-500=1420 calories. Daily intake should never go below 1000 calories.

Food to Avoid Sugar: Sugar in puddings, tea, ice-creams, sweets, etc. Fats: Butter, ghee, dalda, fatty meats (mutton, beef, pork), eggs, etc.

Drinks: Alcohol, aerated drinks.

Additives: Salt, sauces, pickles.

Recommended Food for Daily Consumption Fruits & Vegetables

Water: 6/8 glasses

Grains/Pulses: Rice, Wheat, Dal For specific dietary requirement for gas, acidity,

constipation, HBP, diabetes, anemia, gout, etc., consult

your health counselor.