1. Mind and Body health
through Yoga for todays
busy lifestyle.
Presented by Guided by
Vd. Nisha Sharma. Dr. Deepali Manore
M.D(Scholar) Asst. Professor
Swasthvritta and yoga Department
CARC,Nigdi,Pune.
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2. YOGA
 YOGA is balance and harmony of –
mind and body, thoughts and deeds,
breath and asanas.
 YOGA prevents life style disorders,
improves health of mind and body.
 Yoga is best in keeping mind and body
healthy together.
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3.  Yoga doesn’t only mean practicing asanas for
long time siting at one place, which is most
widely confused concept now a days.
 Yoga can be practiced multiple times in form of
yoga capsules, in break time, or while working.
 Yoga can be practised by closing eyes, sitting
quietly, observing over breath, thoughts, or by
concentrating on point.
 Yoga is most effective at dealing with emotional
disturbances
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4.  Yoga first of all starts with flow of prana
vayu in the body.
 Prana vayu is the bridge between the
mind and the body.
 Yoga also stretches those muscles
fibers which are usually not used in
daily routine work.
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5. IMPORTANT POINTS FOR ATTAINING
MIND AND BODY HEALTH WITH
YOGA
 Diet – Eating (Satvic)simple, healthy and
vegetarian foods that are easy to digest
notably have a positive effect on the mind
and body health .
 Asanas (Postures)- Yoga poses help
develop a strong, healthy body by
enhancing flexibility and improving
circulation.
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6.  Meditation – It is the keys to attain peaceful
, calm mind by eliminating negativity .
 Pranayama (Breathing) - Deep, conscious
breathing reduces stress and many
diseases.
 Relaxation – It prevents the body from
going into overload mode, easing worry
and fatigue.
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7. PRINCIPLE OF
SUCCESSFUL YOGA
THERAPY
 Relax the body,
 Slow down the breath ,
 Calm down the mind.
Practicing asanas with breathing work on
mental aspect of a person, whereas asanas
without conscious breathing work only as
exercise. For achieving complete health one
must prefer practicing asanas with
conscious breathes.
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8. MODIFIED ASANAS FOR
TODAYS BUSY LIFESTYLE
Chair asana
Chair pose(utkatasana) - stand straight, inhale, raise arms,
exhale and bend the knees, try to bring thighs parallel to the
floor. Stay for 30 second. Inhale and straighten the knees ,
exhale and release the arm.
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9. Seated Eagle Asana
 Seated eagle asana (garudasana) - sit straight, wrap the right
hand around left hand, place the palms together to resemble
the beak of an eagle
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10. Seated forward bend (padahastasana)- take deep breath in,
while exhaling bend forward and touch the ground.
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Seated Forward Fold
(modified padhastasan)

11. Seated cat-cow Asana(marjarasana) -
Seated cat-cow pose inhale and bend
forward, exhale and bend backward.
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12. Ankle,Shoulder role(gulf chakra)
Rotate the foot around ankle joint , similarly rotate
the shoulder joint, inhale during upward movement,
exhale during downward movement
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13. Leg Raising Asana
While sitting on chair, bring legs parallel to the floor.
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14. SITTING AND STANDING
ASANAS REPRESENTING
TABLES.N
o
ASANA EFFECT ON BODY HEALTH
1 Padmasana Reduces muscle tension, menstrual discomfort
2 Bhadrasana Strength pelvic floor muscles.
3 Vajrasana Stimulates vajra nadi, digestion, relieve constipation.
strengthens lower back, legs, thighs
4 Tadasana Respiratory, digestion, circulatory improvement.
5 Ardha
katichakrasan
Improves height, balance, tones arms n muscles
6 Ardha
chakrasana
Tones up arms, shoulder muscles, front upper body
7 Padhastasana Increases blood flow to brain, tone up abdominal muscles,
relieve sciatica, increases spine flexibility
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15. Padmasana
Bend the right knee place it on left thigh, bend the
left knee and place it on right thigh. Keep breathing
gently.
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16. BHADRASANA
Bend the knees outwards bring the feet towards the
body, join the soles. Try bringing heels close to
genitals.
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17. VAJRASAN
Stretch lower legs backward, keep the together,
cross the big toes, rest buttocks on the heels and
thigh on calf muscles.
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18. TADASANA
take small gap between feet, raise both arms, stand
on toes, raising heels and then stretch the whole
body.
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19. ARDHKATICHAKRASAN
A
inhale, raise right arm up, exhale bend the trunk to
the left, and do not bend the elbow. Inhale and
stretch the right arm up. Exhale and bring arm down.
Repeat with other side.
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20. ARDHACHAKRASAN
breath in extend arm overhead, breath out and
gently bend backward pushing the pelvis forward.
Hold, breathe in, come back
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21. PADHASTASANA
inhale, lift hands straight up, exhale and bend forward, touch the
ground.
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22. PRANAYAMA.
S.No. ASANA EFFECT ON BODY AND MIND
HEALTH
1. Pranayam without kumbhak Reduces anxiety, depression and
tension.
2 Deep breathing Improves lung capacity, calms the
mind.
3 Anulom-vilom (pranayama with
kumbhak)
Overcome depression, anxiety,
tension, improves lung capacity,
helps in breathing problems like
bronchitis, asthma.
4 Kapalbhati Reduces abdominal fat, improves
concentration.
5 Bhramari Relieves anger, tension, anxiety, helps
in reducing blood pressure.
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23. PRANAYAM
 Pranayama without kumbhak- sit with
closed eyes and notice breathes.
 Deep breathing - breathe in deeply
through the nostril, feel the diaphragm
movement, expansion of lungs and chest.
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24. ANULOM-VILOM
 Anulom-vilom (pranayama with kumbhak)– sit
with closed eyes, close the right nostril, inhale
from left nostril, close it, open the right nostril
and exhale. Repeat the process vice versa.
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25. Kapalbhati.
 Kapalbhati – inhale deeply through nose and
expand abdomen, exhale with the greater force so
that abdominal muscles contracts.
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26. Bhramari.
 Bhramari – put index fingers in ears, take deep
breath, make humming sound like bee while
exhaling. Breathe again and repeat.
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27. CONCLUSION
 In todays busy lifestyle with increased
number of responsibilities, taking care of
own health is getting difficult day by day,
which is causing decreased quality of mind
and body health.
 So practicing yoga in capsule form, in
between the busy schedule during tea
breaks, water break or lunch break for one
or two mints can play important role in
maintaining good mind and body health.
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