YOGA FOR WELLNESSOctober 14th 2015

KNOW YOUR INSTRUCTORYoga instructor Mr. Ajay Tiwari

• His education: Masters in Botany and Plant Pathology, Bhopal (India) Diploma in Yogic Science and Therapy, Jabalpur (India) Masters in Reiki, Pune (India) • His profession: A builder, colonizer, and founder and director of an engineering college named

Premier Institute of Technology, Jabalpur (India)

• His passion: He is the founder of “YOG AAROGYA ” , a school for yoga enthusiasts and a wellness center, serving the society for over 14 years, and is a follower of Bihar School of Yoga

• Memberships: President of Amateur Yoga Association (MP)

President of Pyramid Society of India (MP) State President of Yoga Federation of India (MP) Vice-President Mahakaushal Yoga Association (MP)

DAY 1• Postural Problems:

– Major parts affected• Neck: Spondylitis, pain• Shoulders: Frozen shoulders• Upper back: Cervical Spondylitis• Lower back: Lumber Spondylitis

– Minor parts affected• Eyes• Wrists• Legs

– Yogic Solution Recommended• Breathing exercises, • Deep breathing• Tadasana• Triyak tadasana• Katichakrasana• Trikonasana• Padhastasana• Vrikshasana.

DAY 2• Problems arising out of stress:

– Major Parts Affected:• Heart• Head• lungs • stomach• muscles • endocrine glands

– Yogic Solution Recommended:• Breathing exercises, • deep breathing• Marjarasana• Dhanurasana• Shalabhasana• makarkridasana,• Padangusthasana

DAY 3

• Problems related to sleep– Irregular Sleep– Over Sleep– under sleep– Recommended Yogic Solution:

• Meditation.• Om Chanting.• Mantra Chanting• Bhramari Pranayam• Deep relaxation• yog nidra

DAY 4

• Physical problems– Joints:• Knee Joints• Pelvic Joint• Pectoral Joint• Ankle Joint• Wrist Joint

– Yogic Solutions Recommended:• Various exercises related to joints

Contact Details and References

• www.yogaarogya.org• ajaytiwari1949@gmail.com

DAY 1• Postural Problems:

– Major parts affected• Neck: Spondylitis, pain• Shoulders: Frozen shoulders• Upper back: Cervical Spondylitis• Lower back: Lumber Spondylitis

– Minor parts affected• Eyes• Wrists• Legs

– Yogic Solution Recommended• Breathing exercises, • Deep breathing• Tadasana• Triyak tadasana• Katichakrasana• Trikonasana• Padhastasana• Vrikshasana.

A word of Caution

• Never overdo beyond your capacity• If any cervical operation, surgery, blood pressure, injury, physical

problem, heart related issues or any concerns or restrictions exists, please consult your medical professional before joining the program

• At any point if you have concerns or questions, please feel free to ask immediately

• Have fun and enjoy good health and wellness!!!

Disclaimer: Any injury that might happen as a result of yoga practices is at your own description and your own responsibility. CITI or any of the teachers involved in this program are not responsible for any mishaps .

Cervicle pain 1

Cervical compression 2

Neck Rotation 3

Neck Muscles

Bhujanga asana 4

Shoulder Exercises 5

Lumber compression

Pawan muktasana 6

7

Paschimottanasana 8

Eyes, Wrists and Legs 9

Day 1 Concludes

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YOGA FOR WELLNESSOctober 28th 2015

DAY 2 (Continuation from Last Class)• Postural Problems:

– Major parts affected• Neck: Spondylitis, pain• Shoulders: Frozen shoulders• Upper back: Cervical Spondylitis• Lower back: Lumber Spondylitis

– Minor parts affected• Eyes• Wrists• Legs

– Yogic Solution Recommended• Breathing exercises, • Deep breathing• Tadasana• Triyak tadasana• Katichakrasana• Trikonasana• Padhastasana• Vrikshasana.

A word of Caution

• Never overdo beyond your capacity• If any cervical operation, surgery, blood pressure, injury, physical

problem, heart related issues or any concerns or restrictions exists, please consult your medical professional before joining the program

• At any point if you have concerns or questions, please feel free to ask immediately

• Have fun and enjoy good health and wellness!!!

Disclaimer: Any injury that might happen as a result of yoga practices is at your own description and your own responsibility. CITI or any of the teachers involved in this program are not responsible for any mishaps .

Breathing Exercise

Exercises for wrist

• Pull the palm up (extension) and down(flexion) with breathing• Rotate the fist clockwise and counter clockwise• Pull the wrist with powered inhalation and hold• Release with relaxed exalation

Tadasana

• Stretch lengthwise with inhalation

• Hold the breath

• Stay as long as comfortable

• Come back with exhalation

• Relax for a moment

• Repeat 3-5 times

Triyak Tadasana• Bend on one side with exhalation

• Hold the breath out as long as comfortable

• With inhalation come back and hold

• Bend on the other side with exhalation

• Hold the breath out as long as comfortable

• With inhalation come back

• Repeat this set 3-5 times

Benefit: This strengthens oblique muscles

Triyak Tadasana 2

• Vertical twist

• Begin exhalation and turn towards right

• Try to touch the extremity

• Come back with inhalation

• Turn towards the other side with exalation

Kati Chakrasana• Begin with “b” position

• Gradually start exhalation and turn towards “a” position

• Come back to “b” position with gradual inhalation

• Repeat on the other side

Trikone asana• Begin with “A” position

•Gradually move to position “B” with exhalation

• Come back to position “A” gradually with inhalation

A B A

Parivartit Trikone asana

• Repeat as previous slide

• This asana improves the blood circulation in the musculature.

A B A

Pad hast asana• Feet together stretch your body up and a little back with inhalation

• Gradually bend forward to touch the feet with exhalation

• This asana strengthens linear, longitudinal muscles

• Strengthens buttock, thigh and back muscles

Kursi/Chair asana (Squats)

• This asana is famous for fat burning

•This involves the biggest thigh muscles

• Abdominal and buttock muscles are also

strengthened

Dandasana

• Lift your body on palms in a straight line• This asana strengthens maximum muscles of the body

Vriksha Asana

• Fix the right foot on the ground

• Lift the left foot and place it on the right thigh

• Hands above the head in namaskar mudra

• Hold asana as long as comfortable

• Repeat with other leg

Shavasana

• Lie down on your back -legs apart- hands apart-total body relaxed• Joints relaxed-major and minor muscles relaxed-facial muscles relaxed• Breath relaxed-thoughts relaxed-time relaxed-soul free

Day 2 Concludes

39

YOGA FOR WELLNESS November 4th 2015

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YOGA FOR WELLNESS November 4th 2015

Day 3 Problems arising out of STRESS

Recap of Last Two Sessions Major Systems affected

• Nervous System• Digestive System• Muscular System• Endocrine System

Yogic Solution Recommended

• Breathing exercises, for head ,heart and stomach• Mandook Asana• Marjar Asana• Dhanurasana• Shalabh Asana• Makar Kridasana• Anulom Vilom Pranayam• Bharamari Pranayam• Yog Nidra

Recap!

Day 3 Problems arising out of STRESS

Major Systems affected• Nervous System• Digestive System• Muscular System• Endocrine System

Yogic Solution Recommended

• Breathing exercises, for head ,heart and stomach• Mandook Asana• Marjar Asana• Dhanurasana• Shalabh Asana• Makar Kridasana• Anulom Vilom Pranayam• Bharamari Pranayam• Yog Nidra

Mandook Asana

• Sit in vajra Asana• Put the fists near the navel• With exhalation bow down• Hold as long as comfortable• With inhalation come back• Three to four variations

Marjar Asana•Sit on your feet (vajra asana)•Put your hands on the ground•Bend the back downwards with inhalation ,head up and hold as long as you are comfortable•Pull the back up with exhalation, head down and hold as long as you are comfortable•Repeat 10 to 15 times

Dhanurasana•Lie on your stomach•Hold the feet with hands•Pull up with inhalation•Arching body like a bow•Hold as long as comfortable•Come back with exhalations•Repeat 3 times mild, moderate and max

Shalabh Asana

•Lie on your stomach, feet together•Put your hands under your thighs•Lift your right leg with inhalation•Hold as long as comfortable•Come back repeat with other leg

Maker Kridasana

Anulom Vilom Pranayam• Sit in a comfortable asana• Fold the index and middle finger of the right hand• Use only the thumb and ring finger for opening and closing of the nostrils • Begin with left nostril inhalation• Continue alternate breathing• For 10 to 15 minutes

Bharamari Pranayam

• Sit in a comfortable asana• With index finger plug your ears• With every exhalation produce a humming sound• Sound should be soothing subtle and pleasant•Repeat 5 to 10 times•Cleans the mind

Yog Nidra• Lie down• Hands and legs wide apart• Totally relaxed body• Totally relaxed mind• Totally relaxed soul

Benefits•Relieves stress•Reduces anger•Reduces fatigue•Improves acceptance•Soothes mind•Controls anxiety

Day 3 Concludes

DAY 4

• Problems related to sleep– Irregular– Over Sleep– under sleep.– Recommended Yogic Solution:• Meditation.• Om Chanting.• Mantra Chanting.• Bhramari Pranayam• Deep relaxation,yog nidra.

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YOGA FOR WELLNESS November 12th 2015

Day 4 lack of physical activity

• Pain in various joints• Low metabolic rate• Poor digestion• Poor sleep• Depression• Invitation to various ailments

Breathing exercises 3 times each

• Breathing with awareness • Catch and Move with it• With breathing out, go down• With breathing in, come up• With breathing out, touch the earth• With breathing in, touch the sky• Surya bhedi Pranayam

Vakrasana• Spread your legs• Fold the right leg and place it near the other knee• Twist towards right and hold the foot• Hold the breath out• With inhalation come back• Repeat on the other side

Chakki chalan

• Stretch your legs wide apart•Clasp hands in front•Make circles clockwise•Make circles counter clockwise

Titlee asana

Surya Namaskar

• Call for the energy• Generate energy• Imbibe the energy• Circulate energy• Be ENERGETIC

The 12 postures

Shavasana

• Lie down on back• Feet apart and hands apart• Let loose your body• Let loose your breath• Liberate your thoughts• Become empty

Meditation• Sit relaxed• Peaceful soothing environment• hands in lotus or mahavir or gyan mudra• Eyes half closed• Thoughtlessness• Breath in a rhythm• Only the inner peace can PLEASE• Only the fulfilled eyes can enjoy SATIATION• Only balance of mind can yield TRANQUILITY

Day 4 Concludes

DAY 6

• Yogic Solution for Overall Physical ,Physiological , Mental and Biological Health:– Breathing / Breathing techniques– Body and mind tuning.

• pranayam,• anulom vilom,• nadi shodhan,• kapalbhati,• bhastrika,• bhramari• ujjai

Ardha matshyasana

Chakki chalan

Padangusthasana

Parshwakone asana

Title asana

Setubandha sarvangasana