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Dr. Rajiv C. Sharangpani
M.S. (General Surgery)
Diplomsportmedizin
(Cologne, Germany)
 
Medicine
Sports Medicine
   Yoga & Pranayam
Stress and Management
 
 
 
YOGA - PRANAYAM
YOGA - PRANAYAM
 
PRANA
  • The universal energy.

  • Energy behind the basic process of life.
PRANAYAM
  • One of the eight facets of Rajyoga

  • Yam, Niyama, Asan, Pranayam,Pratyahar,Dharana, Dhyan, Samadhi
CENTER OF PRANA
  • Stop breathing and see
BASIC PROCESS OF LIFE
  • Life starts with first inspiration.

  • Life ends with last expiration.

  • All the processes in the body depend on breathing.
BREATHING
  • Only process in the body which is voluntary as well as involuntary.

  • Continuously changes its rhythm and depth depending on emotional and physical status of the organism.

  • Two components : Thoracic and Abdominal
THORACIC BREATHING
  • Sympathetic

  • Catabolic

  • Six enemies and fear drive this breathing.

  • Leads to psychosomatic disturbances like hypertension, autoimmune disorders.
ABDOMINAL BREATHING
  • Parasympathetic

  • Anabolic

  • Healing

  • Natural breathing

  • A must for healing psychosomatic disturbances.
RHYTHM OF BREATHING
  • Inspiration : Relatively active

  • Pause

  • Expiration : Relatively passive

  • Pause

  • Left nostril to right nostril and vise versa at rest.

  • Both nostrils during the change over.
RATIO OF BREATHING
  • Inspiration : Expiration :: 3:1
QUANTITIES
  • Normal breath 500cc

  • Oxygen content of each breath 100cc

  • Oxygen used with each breath 20cc

  • Oxygen used per minute 300cc

  • Ability to use Oxygen per minute during physical activity 3000cc to 6000cc.
PRESSURE CASCADE
  • Atmospheric pressure 760mm Hg

  • Partial pressure of Oxygen 150mm Hg

  • Partial pressure of Oxygen in blood 100mm Hg

  • Oxygen used per minute 300cc

  • Partial pressure in mitochodria 5 to 10 mm Hg
BASIC UNDERSTANDING
  • I do not breathe.

  • Some energy puts the breath in my body.

  • I cannot “control” Prana.

  • I can understand Prana and be friendly with it.

  • Through Pranayam I appreciate my link with the existence.

  • I cannot be afraid of Prana.

  • I cannot ignore the warnings given by Prana.

  • I must find out the suitable type of Pranayam most suitable for my well-being.
TYPES OF PRANAYAM
  • All the different types of Pranayam have come into existence because so many sages experimented with Prana.

  • Basically the four parts of breathing cycle are manipulated.

  • Ratios are approximate and have to be adjusted to each individual.

  • Can be attached to any movement.
MOVEMENT AND PRANAYAM
  • Flexion and inspiration for Limb movements.

  • Extension and expiration for Limb movements.

  • Flexion and expiration for axial muscles.

  • Extension and inspiration for axial muscles.
BEGINNING OF PRANAYAM
  • Awareness : Continuous, simultaneous, nonjudgmental and total perception of external and internal environment with special emphasis on breath.

  • Abdominal breathing to be instituted ideally for every single breath; waking, dreaming or sleeping.

  • Rapid inspiration stressing chest breathing.

  • Rapid expiration stressing abdominal breathing.

  • Rapid breathing stressing thoraco-abdominal breathing.

  • Breathe in through Left and give out through Right.Breathe in through Right and out through Left. Repeat

  • Breathe in by Left : Hold the breath in : Breathe out : Hold the breath out.

  • Find out the number of repetitions suitable for you.
WARNINGS
  • Uneasiness

  • Headaches

  • Red eyes

  • Insomnia

  • Loss of well being
ASSUARANCE
  • Increasing awareness

  • Continuous wellbeing

  • Centering of life

  • Physical, Mental, Spiritual, Sexual obstacles start disappearing.

  • Entry into Turiya state.
PRANAYAM HAS NOTHING TO DO WITH
  • Oxygen or Pranavayu

  • Egoistic concept of “Control”

  • Preconceived ratios in a breathing cycle.
AWARENESS OF FATE AND EFFORT
  • Pranayam is an effort towards understanding the Universal energy called Prana.

  • If we align ourselves with the universal energy Pranayam happens to us.

  • This is dictated by our fate.

  • If it happens it is the “Effortless effort”.
FATE AND EFFORT
  • Fate and effort are interdependent.

  • Fate dictates our efforts.

  • Effort determines our fate.

  • Breathing till alive is our fate.

  • Pranayam is our effort.
YOGA IS TO JOIN
  • Every single atom in this universe is linked to every other atom. In that sense there is no joining of anything to anything.

  • Becoming aware of this fact is Yoga
General scheme of Yoga



YOGA INVENTORY
  • Use all types of Yoga with Awareness to enhance your Awareness.

  • Use components of all types of Yoga to make your own individualized Yoga.
OLD YOGA
  • Rajyoga

  • Jnyanayoga
  • Karmayoga
  • Bhaktiyoga
  • Hathayoga
  • Layayoga
  • Mantrayoga
  • Many other
NEW YOGA
  • Strength training is Yoga of mind and muscles.

  • Endurance training is Yoga of mind and cardio respiratory system.
  • Flexibility training is Yoga of mind and connective tissue.
YOGA PRANAYAM
  • Every yoga position has its own breathing pattern.

  • The depth, rate and the area ventilated is different.
YOGIC FOOD
  • Food which gives pleasure to both ends of the Gastrointestinal tract.
HATHAYOGA : TYPES OF ASANA
  • Flexibility
  • Static Strength
  • Balance
  • All three combined
MAYURASANA
  • Static strength

SARVANGASANA
  • Balance 
         


MATSYASANA
  • Flexibility 
       

UTTHITAPADMASANA
  • Flexibility
  • Static strength
  • Balance
 

BASIC POSITIONS
  • Special attention to Vertebral Column
  • Special attention to Hip Joint
  • Special attention to Knee joint
  • Special attention to Shoulder joint
  • Special attention to Ankle joint
VERTEBRAL COLUMN
 
 
Hip Joint
 
 
Knee joint
   
Sheershasana
 
 
Antigravity stretches
Assisted stretches
 
 
 
 
   
EFFECTS OF YOGASANA
  • Increased pliability of ligaments and capsule
  • Increased torsional mechanical competence of muscles.
  • Increased breathing capacity
  • Slowing of ageing process
  • Increased awareness of different body positions
  • Unknown positive effects on all systems leading to neutral peaceful feeling.
WHAT THE YOGASANA CANNOT DO
  • No gain in strength
  • No increased bone density
  • No increase in endurance
  • Not a “Complete” exercise
PRINCIPLES OF YOGASANA TRAINING
  • Chronic
  • Cyclic
  • Sub maximal
  • Static
  • Stretch
  • After warming up
IDEAL LIST OF ASANA
  • Sheershasana
  • Sarvangasana
  • Sub maximal
  • Matsyasana
  • Paschimottanasana
  • Dhanurasana
  • Ardhamatsyendrasana
  • Baddhakonasana
  • Vajrasana
  • Gomukhasana
COMPLIMENTARY EXERCISE
  • Weight training
 
 
 
EFFECTS OF YOGASANA
  • Connective tissue is the tissue which ages in the body.
  • Yogasana revitalizes this tissue
  • Centering is achieved in balancing poses
MISTAKES IN YOGASANA
  • Sudden prolonged stretch
  • Ignoring pain
  • Overweight people doing unsuitable poses like Sarvangasana, Vajrasana
Thus…………………..
  • Everything is Yoga if you perceive it with awareness.
  • Ultimate Yoga is becoming aware of Here and Now as one and the same thing.
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