YOGA AND MEDIATION BEST POWERFUL POWERPOINT PPT

VERY IPO

1. LATE SMT. INDIRA GANDHI MEMORIAL Govt MEDICAL COLLEGE, KANKER Presented by Aman shina 05 Anchal singh chandel 06 Anjali kurre 07

2. Physiological significance of Yoga and Meditation.

3. Table of contents 02 03 06 01 Introduction Types of yogic exercises 04 Health benefits of yogic exercise Requirements of doing yoga exercises 05 Yoga in health and disease meditation

4. Table of contents 09 07 Methods of doing yoga 08 Health benefits of meditation Summary 10 quiz

5. 01 Introduction of yoga

6. yoga a Sanskrit word meaning union. It is Hindu spiritual (religious belief) and self discipline method of integrating the body, breath and mind. Yoga essentially involves:- Adopting certain simple to complex body postures (asanas) and maintaining the same for set periods of time Controlled breathing; Voluntary concentration of thoughts (meditation) or raja yoga; and Repeated recital of phrases called mantras.

7. PURPOSE OF YOGA THE PURPOSE OF YOGA:- To achieve highest potential To experience enduring ( permanent/lasting) health and happiness. To improve the quality of life To extend healthy, productive years far beyond the accepted norms .

8. GENERAL CHARACTERISTIC OF YOGA The yogic system of health involves the exercise of all types of muscles of the body (skeletal, cardiac and smooth). The associated internal pressure such as intrathoracicand intra- abdominal pressure changes form the basis of yoga system of health ..

9. All walk of life of people and of all ages can practice yogic exercises easily and effectively. Its main aim is to achieve the highest level of integration through the control of the modification of mind. All yogic practices are complementary to each other The nature of yogic practices is psycho- neurophysical

10. EXPERIENCE AFTER YOGA PRACTICE The relaxation and softening of deep inner tension and blockages; Sense of body mind equilibrium, and Feeling of energetic light-heartedness

11. RISK OF YOGA PRACTICES Potential to cause musculo- skeletel injury Potential to induce arrhythmias Dehydration Fluctuations of the haemodynamic parameters Thrombo- embolic phenomenon due to intimal tear resulting in stroke.

12. REQUIREMENTS OF YOGA Room should be well ventilated and clean Yoga should be done on an empty stomach in peace surroundings, wear clean, simple and least cumbersome . One should not speak while doing yoga All exercises should be performed with the nig attitude i.e with conscious awareness of spiritual

13. It is preferably be performed in standing posture the same time and at a fixed place every day for an hour. Learn the yogic practices first, persons who are weak or those who have recovered from illness should tike help of yoga therapist .

14. TYPES OF YOGIC EXCERCISES The basic yoga methods can be divided into five bar areas of practice: Asanas or body postures Pranayama or breathing exercises Purification (cleansing) practices or kiryas Music and sound therapy; and Deep relaxation

15. ASANAS OR BODY POSTURES Asana literally means 'posture' or 'pose’. The principle of yoga practice involves the adoption and maintenance of a particular posture of the body, which is both steady and comfortable (called psycho- physical posture). Along with controlled breathing techniques it forms the basis of Yoga's mind-body integration work

16. TYPES OF ASNAS SURYA NAMASKAR:- SURYA It means to greet. It is done facing the sun It energises the entire neuro- glandular and neuro- musular system of the body.

17. PADMASAN Benefit: This asana is primarily meant for concentration and helpful in relieving the physical, nervous and emotional problems .

18. HALASANA Benefits It helps to maintain flexibility of the spine. It helps to remove all gastric discomfort Itis useful in controlling the high blood sugar levels. It helps to prevent protrusion of the belly.

19. TRIKONASANA It makes the spine flexible and reduces the waist line

20. PRANAYAM OR BREATHING EXCERCISE

21. Purification practices or kriyas Stomach cleansing or Dhauti :- here dhauti soaked in salty water in swallowed and then pulled out . It cleans the stomach and helps in flatulence and acidity complains

22. (iii) Abdominal churning or Nauli - It is performed standing with knees flexed and hands resting on the thighs. After a maximal expiration, the abdominal muscles are forcefully contracted so as to form a central ridge and are then pushed in and out. Cleansing of the Head or Kapalbharti - It is performed sitting with one nostril plugged at a time while breathing in and out with the other nostril forcefully and maximally. It is essentially a hyperventilation technique. It washes of carbon- dioxide and leads to a feeling of emptiness in the head

23. MUSIC AND SOUND THERAPY It include rhythm and melody, combined with hand movements and sound combination. It help to develop concentration, breath coordination, communication and motor skill, as well as appreciation for the essentials of tone and harmony.

24. Health benefits of yoga practices

25. Health benefits of yoga practices The yogic practices stimulate and balance all the systems of the body. A few month practice of yoga triggers neurohormonal mechanisms

26. Effects on nervous system yogic practices bring about stable autonomic nervous system equilibrium with a tendency toward parasympathetic nervous system dominance. Decrease in heart rate and blood pressure (of special significance in hypertensive) Decrease in respiratory rate. (iv)Improvement in GIT and excretory functions

27. Improvement in sexual activity Favours storage of absorbed nutrients Decrease in oxygen consumption (fall in metabolic rate)

28. Effect on EEG Predominance of alpha waves; theta, delta and beta waves also increases (during various stages of meditation). Sensory attenuation ie minimal sensory input (less distraction, better concentration and pain decreases) Motor attenuation minimal motor input (comfortable posture)

29. Higher functions of nervous system improvement of higher intellectual activities such as emotional affects, motivation, behavior, learning efficiency, personality, memory, moral and social sense etc. Improvement in cerebral blood flow with synchronized neuronal activity

30. EFFECT ON CVS Heart rate and systemic BP decreases Cardiovascular efficiency increases This may be attributed to increase baroreflex sensitivity.

31. EFFECT ON RESPIRATORY SYSTEM Respiratory rate decreases Tidal volume increases Vital capacity increases Breath holding time increases Maximum breathing capacity (MBC) increases Respiratory efficiency increases and respiration become more smooth.

32. EFFECT ON METABOLIC RATE Yogic exercises slow down metabolism by decreasing the oxygen consumption. The fall in the metabolic rate is much greater and more steep than during sleep. Higher maximum oxygen consumption can be achieved due to increase in cardio- respiratory efficiency.

33. EFFECT OF NEUROHORMONAL ACTIVITY (i) Decrease in urinary exertion of catecholamines (epinephrine, nor-epinephrine and dopamine); aldosterone. (ii) Serum catecholamines, testosterone and luteinizing hormone levels decreases (ii) Increase in the urinary excretion of cortisol. (iv) Thyroxine increases (v) Oxytocin increases

34. vi) Prolactin increases (v) Decrease in resting glucocorticoid levels (viii) Decrease in fasting blood glucose level

35. EFFECT ON SKELETO- MUSCULAR SYSTEM E.M.G. activity decreases Musculoskeletal flexibility and joint range of movement increases Strength and resiliency increases Endurance increases Energy level increases

36. EFFECT ON DIGESTIVE SYSTEM Increase blood flow to GIT Stimulate peristalsis Relax digestive system and leads to more effectre elimination.

37. PSYCHOLOGICAL BENEFITS Somatic and kinesthetic awareness increases Mood improves and subjective well being increases Social adjustment increases Anxiety and depression decreases Hostility (unfriendliness) decreases

38. 6. Psychomotor functions improves such as Grip strength increases Fine skill movements improves 7 . Endurance increases 8. Integrated functions of body parts improves

39. BIOCHEMICAL BENEFITS biochemical The ant antioxidant generative profile improves indicating an. antistress effect important in the prevention of diseases. Haematocrit, haemoglobin and lymphocyte count TLC decreases Total serum protein and v vitamin C increases Clucose and sodium levels decreases

40. Lipid profile:- Total cholesterol decreases Triglycerides decreases LDL and VLDL decreases HDL increases .

41. Yoga has been found to be particularly helpful in the management of obesity. By practicing yoga for a year help significant improvement in the ideal body weight and body density. 1.Obesity and Body Weight YOGA IN HEALTH AND DISEASE

42. MECHANISMS (i) By simple ,excess calorie expenditure (ii) Life style modification (iii) Improvemient in dietary habits (iv) Positive body-mind equilibrium 2. Hypertension A short period (3 months) of regular yogic practice for 1 hr / day is effective in controlling blood pressure in such individuals. I MECHANISM (i) Restoration of baroreflex sensitivity with autonomic readjustments.

43. 3. Coronary Artery Disease (CAD) / lschaemic Heart Disease (IHD ) Reduced heart rate variability and baroreflex sensitivity are powerful predictors of CAD/IHD. Further increased intrinsic neurohormonal activity due to general stress in life also contributes to increased risk of myocardial infarction.

44. 4. Diabetes Mellitus Maturity onset diabetes can usually be controlled through dietary life style changes. I t can bring lifestyle changes necessary to keep diabetes symptoms in check. Yoga exercises tone and shape the body, improve posture and circulation (specially to the extremities) and contribute to feeling of well-being. It helps to reduce the frequency of· hyperglycemia and need for oral hypoglycemics to.a maintain adequate blood sugar levels.

45. 5. Skeleto - muscular disorders Yoga has been beneficial for skeleto - muscular disorders such as backache, spondolytis (cervical/lumbar), arthritis etc. Asanas strengthen back muscles and relieve backache. They also help reliving muscular spasm by increasing flexibility, decrease in body weight and stress, and producing relaxation of the body as a whole.

46. MEDITATION Meditation is a practice of concentrated focus upon a sound object , visualization , the breath , movement , or attention itself in order ton increase awareness of the present moment reduce stress promote relaxation and enhance personal and spritual growth . Meditation is considered as a part of Yoga. It is usually performed after practicing Yoga Asanas .

47. METHOD OF DOING MEDITATION Position for Meditation Meditation is usually practiced in sitting position. One can sit on a chair, a bench with both feet rested on one cal Meditation can be done by sitting on the floor also by keeping the legs in comfortable position while sitting hand must be rested on the lap. Shoulder and back must be relaxed. Shoulder can be pushed slightly back. Eyes can be closed or opened . Meditation can be done in lying position also. The person must lie down flat on the back. Arms are placed at the sides with palms up.

48. After feeling comfortable in sitting or lying posture with closed mouth, first thing to do is to focus on breathing. While focusing on breath, one can feel the air entering and leaving the nose. Breathing should not be forced or controlled. FOCUS ON BREATHING

49. Clearing the Mind Next part is to focus on a clear mind. It is done by bringing the attention back on breathing slowly. When mind wanders again, attention must be brought back again. In spiritual or religious meditation, focusing on mind is done by chanting or uttering some mantras.

50. Duration of Meditation Beginners should do meditation for 5 minutes. Then, meditation is 10 to 15 minutes a day is ideal. duration can be increased slowly.

51. HEALTH BENEFITS OF MEDITATION Management of Stress and its Consequences Regular practice of meditation reduces the stress level. It also helps relieve the symptoms of anxiety. blood level of stress hormone, cortisol is decreased in patients who were relieved off from symptoms of anxiety by meditation. meditation for a longer period helps relieve the symptoms of depression.

52. Promotion of Sleep Meditation helps persons to release tension, to relax the body and mind and to get sleep/Many meditation techniques are available to promote sleep. Thus, regular practice of meditation helps to obtain a calm, peaceful and a balanced attitude.

53. Lowering High Blood Pressure M editation help to control blood pressure by reducing body's responsiveness to stress hormones such as cortisol and by inhibiting sympathetic activity on heart and blood vessels. Increasing Pain Tolerance Meditation increases pain tolerance .

54. Management of Symptoms in some Conditions P racticing meditation can help management of symptoms of conditions such as chronic pain, irritable bowel syndrome, asthma, cancer and heart diseases.

55. SUMMARY PURPOSE OF YOGA TYPES OF YOGIC EXERCISE TYPES OF ASANA BENEFITS OF YOGA PRACTISE MEDITATION BENEFITS OF MEDITATION

56. BIBLIOGRAPHY AK JAIN SEMBULINGAM INTERNET RESOURCES

57. QUIZ

58. Q1. Identify this asana ?

59. Ans . PADMASAN

60. Q2. What are the physical benefits of practicing yoga ?

61. Ans. IMPROVES Flexibility strength posture balance

62. Q3. Name any 5 yoga asana ?

63. Ans. Hal asan P adma asan Trikon asan S hav asan Chakra asan

64. Q4. Which of the following is not impact of doing meditation ? A. Lowers blood pressure B. Improves sleep qualities C. Reduce immune system D. Reduce inflamation of body

65. Ans . C. Reduce immune system

66. Q5. Benefits of doing yoga ?

67. thankyou