Yoga for Healthy & Happy Living

“Yoga for Healthy & Happy Living”

Awareness Programme for Senior Citizen

7th August 2014 ; Pelican Serene Village Meena

RamanathanCoordinator cum Yoga

Therapist, CYTER, Mahatma Gandhi Medical College &Research

Institute

CENTRE FOR YOGA THERAPY, EDUCATION AND RESEARCH

(CYTER)Sri Balaji Vidyapeeth

Mahatma Gandhi Medical College & Research Institute,

Pillaiyarkuppam, Pondicherry - 607 402

Yoga is the RESCUE!!!!

Do

you feel like

this

sometimes?

External world

Internal world

ALL others

YOU

YOGA INTEGRATESYOGA HARMONISES

• one of the six schools of ancient Indian Philosophy

• science of balancing equal & opposite energies of body

• unites body - mind - soul • disciplines & controls

mind(monkey/chitta vritti)• cleanses and refines emotions• experiential science• sukha-sthanam

What is YOGA?

Statistics of Yogic Practices

• 64 % less pain • 89 % less medication• 77 % improved

range of motion• Improved balance

concentration & focus

What is Ageing?

• Ageing is a natural process that cannot be prevented or reversed , characterized by declining performance

• Ageing is inevitable, but can be made bearable• The branch of medicine that deals with the diagnosis

and treatment of diseases and problems specific to the aged is called “geriatrics”

• Geriatrics is termed as Rasayanatantra according to Ayurveda

• Anti- ageing therapy is called Rasayana chikitsa

Healthy Lifestyle

• healthy eating• physical activity • mental stimulation• active social life• clean environment • social support• regular health care

Yogic Lifestyle• Achar (right healthy

regular activities) • Vichar (right

thoughts &attitude)• Ahar (healthy,

nourishing diet)• Vihar (proper

recreational activities to relax body and mind)

Importance of Physical Activity

• Appropriate physical activity delays decline in bodily function that comes with the ageing

• Physiological ageing hastens when sedentary • Extended periods of sitting, lead to muscular

shortening, tightening and weakening.• Lack of movement leads to joint deterioration

and loss of flexibility.

Characteristics of ageing

• Decrease in strength and resistive power• Longer time to recover- healing impaired • Strain on supporting tissues, tendons, ligaments and joints• Lack of exercise• Over / Under feeding • Sluggish metabolism associated with weight gain• Unnecessary stress• Faulty use of analgesics, stimulants and other medicines• Common complaints - rheumatism, insomnia, constipation,

cough, difficulty in respiration, bronchitis, prostate enlargement, high / low blood pressure, diabetes, paralysis

• Mental depression, anxiety, loss of self-esteem, loneliness, suspicion, self-centeredness

Guidelines for physical activity

• exercise should not bring undue pressure in the heart• vigorous and jerky movements should be avoided• practices requiring holding of breath should be avoided• excessive stretching and twisting should be avoided• breathing out consciously is more important.• daily exercise is better than intermittent practice• systematic group-oriented program promotes health

involvement and commitment

PRECAUTIONS

• emphasis on proper relaxation• special attention to the bowel movements• include raw, leafy vegetables & fruits to provide

roughage in diet• keep busy in any favorite activity• never ‘over-do’ -- anything and everything

Importance of Yoga

• WHO defines health as “The state of complete physical, mental, emotional, spiritual and social wellbeing and not merely absence of disease or infirmity”

• Yoga helps normalize human physiological and psychological functioning.

• Most important aspect is that of “being” healthy as well as “feeling” healthy.

Views from the traditional angle

Yogic concept of health & disease - (Yoga Vasishtha) • Adhi – the disturbed mind is the cause and Vyadhi - the

disease is the effect manifested in the physical body. • Maharishi Patanjali mentions “Vyadhi” as a hindrance

to the complete integration of the individual personality• Disturbances of the mind called Vikshepas, appear as

Duhkha (misery or pain); Daurmanya (dejection); Angamejayatva, (tremors); and Shvasaprashvasa, (disturbances in breathing).

• Yoga helps one to control these disturbances before breakdown.

Views from the traditional angle

• Bhagavad Gita defines Yoga as equanimity at all levels - physical homeostasis and mental equanimity giving rise to a healthy harmony between the body and mind.

• Hatha Yoga Pradipika, states that “Yoga improves the health of all alike and wards off diseases of one who tirelessly practices Yoga whether they are young, old, decrepit, diseased or weak, provided they abide to the rules and regulations properly”.

• Lord Buddha, great physician, advised people to withdraw the mind from body; not to dwell on illnesses. Buddha advises “even if your body is ill, let your mind not be ill.”

Yoga as Therapy

• Pujya Swamiji Gitananda Giri Guru Maharaj states, "Yoga is the science and art of right-use-ness of body, emotions and mind".

• Yoga is concerned more with the mind than the body. Helps clear mental imbalance &unhealthy attitude.

• Yoga is immensely therapeutic, prevents the deterioration through ageing, keeping one young at heart.

Yoga for seniors

• unites body - mind - soul • preventive - promotive – curative• provides health-happiness-harmony • induces strength- stamina-stability• reduces many health challenges• slows the ageing process• absolutely safe• helps endure-even if it doesn’t cure

Conclusion• Old age can be made not only

bearable but also pleasurable. • Yoga practice elevates mood &

drives loneliness away • Old age - not a matter of years but a

condition of mind &Yoga brings a healthy state of mind.

• Taps inner reservoirs of unlimited energy, creativity, and vitality

• Yoga enables to attain and maintain the “Sukhasthanam” of physical, mental and spiritual wellbeing.

Yoga may not only

add a few years to life but

also may add life to the years

RESEARCH FINDINGS

• A study by Manjunath NK et al in 2005 found that those subjects who practiced Yoga for six months had a significant decrease in the time taken to fall asleep, an increase in the total number of hours slept and increase in the feeling of being rested in the morning. Another cluster randomized trial by Chen KM et al (2009) also showed that 6 months of a silver Yoga programme improved the sleep quality, and reduced the depression while improving the health status of older adults.

• Dash M et al (2001) reported that Yoga practice improves hand grip strength in both normal persons and in patients with rheumatoid arthritis, though the magnitude of improvement varies with factors such as gender and age.

• Kristal AR et al (2005) found that regular Yoga practice was associated with attenuated weight gain, most strongly among individuals who were overweight.

• A randomized controlled study by Greendale GA et al in 2009 reported that Yoga decreases kyphosis in senior men and women with adult-onset hyperkyphosis. They suggested that targeting individuals with more-malleable spines and using longitudinally precise measures of kyphosis could strengthen the treatment effect.

RESEARCH FINDINGS

• A exploratory study on the effects of a gentle Iyengar Yoga program on gait in the elderly suggested that Yoga practice may improve hip extension, increase stride length, and decrease anterior pelvic tilt in healthy elders, and that Yoga programs tailored to elderly adults may offer a cost-effective means of preventing or reducing age-related changes in these indices of gait function (DiBenedetto M et al 2005).

• Oken BS et al (2006) reported that Yoga intervention programme produced improvements in physical measures (eg, timed 1-legged standing, forward flexibility) as well as a number of quality-of-life measures related to sense of well-being and energy and fatigue compared to controls.

• It has been reported by Bharshankar JR et al in 2003 that there is evidence that Yoga reduces the age related deterioration in cardiovascular functions.

• An exploratory study done by Haber D in 1983 showed differences in a ten-week Yoga program implemented for white and black elders.

Life is 10% what happens to us and 90% how we react to it

Phases of Disorders

Yogic perspective of disease explains that psychosomatic stress related disorders appear to progress through four distinct phases.

1. Psychic Phase2. Psychosomatic Phase3. Somatic Phase4. Organic Phase

The Key Word Is…. Balance

YOGA PRACTICES

JATHIS – BASIC WARMING UP PRACTICES Hastha Jathis (Hand movements) Pada Jathis (foot movements) Shirsha Jathi (Head rolling action) Nishpanda Jathi (the rag doll action)

Shoulder Rotation

Benefits :• improves flexibility of shoulders and upper back.• releases tensions around the heart and lungs.• relaxes the neck• shapes up the breasts

TADASANA

Benefits• Elasticity of spine increases.• Lateral thoracic muscles are stretched• Hip joints become flexible,• increases lung capacity and reduces excess fat around the waist

Ardha Kati Chakrasana

Benefits• tones waist, back and hips.• induces a feeling of lightness • relieves physical and mental tension.

Kati Chakrasan (Waist Rotating Pose)

Ardha Baddhakonasana (Half Butterfly)

Benefits•excellent practice for loosening hip and knee joints

Baddhakonasana ( Butterfly)

Benefits• relieves tension from inner thigh muscles• removes tiredness from legs.• improves blood supply to the uterine muscles and pelvic region.

VYAGRAHA PRANAYAMA

Benefits• improves flexibility of the neck, shoulders and spine• tones female reproductive system• can be safely practiced during pregnancy

Eka pada uttanasana

Benefits• tones up the pelvic organs.• good for varicose veins, constipation and menstrual disorders

Supta Udarakarshanasan (Sleeping Abdominal Stretch Pose)

Benefits• improves digestion.• removes constipation• relieves stiffness and strain of spine especially the lower back, caused by prolonged sitting.

BHUJANGASANA

CHANDRA NADI PRANAYAMA

PRANAVA PRANAYAMA

DHYANA

The practice of meditation reduces the feeling of loneliness ,gives peace of mind and fills the practitioner with a sense of well being and harmony with the self.

Shava Asana with Savitri Pranayama

10 Minute Chair Yoga

• The following yoga poses/exercises can be done anytime and anywhere to reduce stress and re-energize yourself during the day

• Begin the practice with slow breathing through the nose and continue on to refresh and renew

Breath-Body Awareness• Begin by sitting on the

edge of a chair with your feet placed squarely on the floor about hip distance apart, toes facing straight forward.

• Place your palms flat on your thighs, and feel length in your spine—head balanced over heart, heart balanced over hips.

• Inhale and exhale evenly for five counts each.

• Repeat inhale/exhale 2 times.

• Place arms by your side

• Inhale and stretch arms upwards looking up

• Exhale as you move arms down with palms facing towards

Breath - Body Movement

Seated Side Stretch•Inhale, lift arms overhead, stretching upwards.

•Exhale, bend to the right.

•Inhale, come back up to the centre. Exhale, bend to the left.

•Inhale come back up to the centre. •Exhale, release your arms down to your side

Shoulder Rotation

• Circle your shoulders by slowly rolling them up, back and down

• Repeat the same in the opposite direction

• Reach back and hold onto the outside edges of the back of your chair and stretch open your shoulders and chest

Seated cat/cow• Place hands on knees.

• Inhaling open your chest ,arch the back and look up

• Exhaling push spine backward bringing neck down.

• Be conscious of the movement and feel the spine moving in coordination with the breath.

• Repeat the cycle 9 times more.

Seated Spinal Twist• Sit straight • Inhaling twist your upper

body to the right, starting from the base of the spine.

• You can place your left hand on the outside of your right thigh and your right hand on the back of your chair.

• Exhaling untwist back to center

• Repeat to the other side

Namaste !!! • Bring your knees to center

and sit straight

• Bring the palms of your hands together, with the thumbs touching your chest

• Close your eyes and breath normally for a few seconds and you have completed your chair yoga break!

Keep your mind in the

PRESENT MOMENT

References• Bharshankar JR, Bharshankar RN, Deshpande VN, Kaore SB, Gosavi GB. Effect of Yoga on

cardiovascular system in subjects above 40 years. Indian J Physiol Pharmacol. 2003 Apr;47(2):202-6.• Bhavanani Ananda Balayogi. Yoga Therapy Notes. Dhivyananda Creations, Iyyanar Nagar,

Pondicherry. 2007• Bhavanani Ananda Balayogi. Health and healing. Dhivyananda Creations, Iyyanar Nagar,

Pondicherry. 2008• Bhavanani Ananda Balayogi. A Primer of Yoga Theory. Dhivyananda Creations, Iyyanar Nagar,

Pondicherry. 2008.• Chen KM, Chen MH, Chao HC, Hung HM, Lin HS, Li CH.

Sleep quality, depression state, and health status of older adults after silver Yoga exercises: cluster randomized trial. Int J Nurs Stud. 2009 Feb;46(2):154-63. Epub 2008 Oct 22.

• Dash M, Telles S. Improvement in hand grip strength in normal volunteers and rheumatoid arthritis patients following Yoga training. Indian J Physiol Pharmacol. 2001 Jul;45(3):355-60.

• DiBenedetto M, Innes KE, Taylor AG, Rodeheaver PF, Boxer JA, Wright HJ, Kerrigan DC. Effect of a gentle Iyengar Yoga program on gait in the elderly: an exploratory study. Arch Phys Med Rehabil. 2005 Sep;86(9):1830-7.

• Gitananda Giri Swami. Yoga the art and science of awareness. Souvenir 1996; 4 th International Yoga Festival, Govt of Pondicherry.

• Gitananda Giri Swami. Yoga: Step-by-Step, Satya Press, Pondicherry, 1976.

References• Greendale GA, Huang MH, Karlamangla AS, Seeger L, Crawford S. Yoga decreases kyphosis

in senior women and men with adult-onset hyperkyphosis: results of a randomized controlled trial. J Am Geriatr Soc. 2009 Sep;57(9):1569-79. Epub 2009 Jul 21.

• Haber D. Yoga as a preventive health care program for white and black elders: an exploratory study. Int J Aging Hum Dev. 1983;17(3):169-76.

• Krishnamurthy MN, Telles S. Assessing depression following two ancient Indian interventions: effects of Yoga and ayurveda on older adults in a residential home. J Gerontol Nurs. 2007 Feb;33(2):17-23.

• Kristal AR, Littman AJ, Benitez D, White E. Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women. Altern Ther Health Med. 2005 Jul-Aug;11(4):28-33.

• Manjunath NK, Telles S. Influence of Yoga and Ayurveda on self-rated sleep in a geriatric population. Indian J Med Res. 2005 May;121(5):683-90.

• Meena Ramanathan. Applied Yoga (Applications of Yoga in various fields of human activity). Aarogya Yogalayam, Venkateswara Nagar, Saram, Pondicherry-13. 2007

• Oken BS, Zajdel D, Kishiyama S, Flegal K, Dehen C, Haas M, Kraemer DF, Lawrence J, Leyva J. Randomized, controlled, six-month trial of Yoga in healthy seniors: effects on cognition and quality of life. Altern Ther Health Med. 2006 Jan-Feb;12(1):40-7.

• Olivo EL. Protection throughout the life span: the psychoneuroimmunologic impact of Indo-Tibetan meditative and yogic practices. Ann N Y Acad Sci. 2009 Aug;1172:163-71.

• Wiesmann U, Rölker S, Ilg H, Hirtz P, Hannich HJ. On the stability and modifiability of the sense of coherence in active seniors. Z Gerontol Geriatr. 2006 Apr;39(2):90-9.

THANK YOU