YOGIC CONCEPT OF BALANCED DIET
YOGIC CONCEPT OF BALANCED DIET The yogic concept of a balanced diet includes those diets which bring about a balance at all levels- physical, pranic, mental, emotional, and intellectual. Ancient books on yoga tell us that food that would obstruct and destroy physical, mental and emotional balance and equanimity should not be taken. Rajasic and Tamasic foods produce undesirable effects on the body and the mind. So they should be avoided. Yoga is a path to control the body and the mind and so it is logical that Rajasic or Tamasic food had no place in the yogéc diet. Much importance is laid on the goodness of Sattvic food. Sattvic food has all the necessary constituents required by the body. Fruits and vegetables provide precious vitamins and minerals to the body which helps the body to resist diseases. They also contain fibers which prevent or cure constipation. Cereals provide mostly carbohydrates to the body, which give heat to the body. Butter and ghee provide fat to the body which provides the body with heat and it also lubricates the joints. Proteins are available from milk, curd, and buttermilk. This constituent is necessary for the constitution of the body and the reconstruction of cells. The Yogasutras also touches on how much to eat and what to eat (2, 3, 4, 5). Yogis should eat moderately. The ideal is that while eating, one should fill half the stomach with food, a quarter of stomach with water and the remaining quarter for free movement of air. In this modem world, our diet has become increasingly soft and spicy. We eat this type of food excessively. Excessive eating is a burden to the digestive organs. It will lead to indigestion and gas and also causes obesity. Indigestion, gas and obesity are the three factors which obstruct the practice of asanas and hinder the path to Sadhana. In short, those who practice yoga should take simple and nourishing food in less quantity in order to gain mastery over the body and mind. One should also consider one’s own profession while choosing one’s food to suit. #200 hour Yoga teacher training certificate course in Bangalore #Yoga course Bangalore #100/200/300/500 hour Yoga teacher training India
CONCEPT OF STRESS
CONCEPT OF STRESS Stress is an adaptive response. It is the wear and tear of our bodies experience as we adjust to our continually changing environment. It’ the body’s reaction to an event that is seen as emotionally disturbing, disquieting or threatening. When we perceive such an event, we experience what one stress researcher, walter cannon, called the ‘fight or flight response’. To prepare for fighting or fleeing the body increases its heart rate, blood pressure, more blood is sent to the heart and the muscles and the respiratory rate increases. As a positive influence, stress can help compel us into action: it results in a new awareness and an exciting new perspective. As a negative influence; it results in feelings of distrust, rejection, anger and depression, which in turn can lead to health problems like headache, upset of stomach, rashes, insomnia, ulcers etc. #500hrttc#50hrttc#200hrttc#restorativeyoga#asanapranayamamudrabandha#onlineyogacourse#bestyogainstitute#yogateachertraining#bestyogacourse CAUSES The external stimuli, which trigger off a progressive series of physiological and emotional responses in the body, leading to the stress response are known as stressors. SOME OF THE MAJOR STRESSORS IN LIFE ARE Death of a spouse Divorce Marital Seperation Jail term Personal injury or illness Marriage Death of a close family member STRESS CYCLE It has four components Stressor: External threat / challenge / internal thought or worry Strain: Internal struggle to maintain the homeostasis Stress reaction: Emotional / Physical disruption in normal functioning Steers coping: Process of dealing with stress reaction Stressor – Strain – Stress reaction – Coping – Resolution or again repeating coping phase. MAJOR TYPES OF STRESSORS Psychological :Attitude, personality, self-esteem and ethnicity Physical: Environment, nutrition, drugs and chemical Role : Role conflict / ambiguity, multiple roles Sociological: Political, Economic, Ethnic, Cultural, Stress response STRESS AROUSAL STAGE Persistent irritability and anxiety, bruxism and or insomnia occasional forgetfulness or inability to concentrate. STRESS RESISTANT STAGE Absenteeism or tiredness for work, tired and fatigued for no reason, procrastination and indecision, social withdrawal with cynicism, resentful. indifferent and defiant, increased use of coffee, alcohol, tobacco Etc. * SEVERE EXHAUSTION STAGE Chronic sadness or depression, chronic mental and physical fatigue, isolation and withdraw self – destructive thoughts. SYMPTOMS The symptoms can be grouped into the following sections. Short term physical symptoms Short term performance effects Long term physical symptoms Internal symptoms Behavioral Symptoms SHORT TERM PHYSICAL SYMPTOMS These mainly occur as your body adapts to perceived physical thereat and are caused by release of adrenaline. Although you may perceive these as unpleasant and negative, they are signs that your body is ready for the explosive action that assists survival or high performance. Faster heart beat Increased Sweating Cool Skin Cold Hands and feet Feelings of nausea Rapid breathing Tense muscles Dry mouth Desire to urinate and diarrhoea are the symptoms of survival stress SHORT TERM PERFORMANCE EFFECTS While adrenaline helps you survive in a fight or flight situation, it does have negative effects in situations where this is not the case It interferes with clear judgement and makes it difficult to take the time to make good decisions. It Can seriously reduce your enjoyment of work Where you need good physical skills. It gets in the way of fine motor control. It causes difficult situations to be seen as a threat and not a challenge. It damages the positive frame of mind you need for high quality work by Promoting negative thinking Damaging self confidence Narrowing attention Disrupting focus and concentration Making it difficult to cope with distractions. It consumes mental energy in distraction, anxiety. frustration, temper. LONG TERM PHYSICAL SYMPTOMS These occur where your body has been exposed to adrenaline over a long period. One of the ways adrenaline prepared you for action is by diverting resources to the muscles from the areas of the body, which carry out body maintenance. This means that if you are exposed to adrenaline for a sustained period, your health may start to deteriorate. This may show up in the following ways: Change in appetite Frequent colds Asthma Backache Digestive problems Headache Skin eruptions Sexual disorders Feeling of intense Long term tiredness Internal symptoms: of long term stress When you are under stress or have been tired for a long period of time, you may find that you are less able to think clearly and rationally about problems. This can lead to internal emotional upsets like worry, anxiety, Confusion, inability to concentrate or make decisions, feeling ill, feeling out of control or overwhelmed by events, mood changes like depression, frustration, hostility, helplessness, impatience and irritability being more lethargic, difficulty in sleeping, drinking, more alcohol and more smoking, changing eating habits, reduced sex drive and relying more on medication. BEHAVIORAL SYMPTOMS OF LONG TERM STRESS Talking too fast or too loud Yawning Fiddling and twisting Nail biting Grinding teeth Drumming fingers and pacing Bad moods like being irritable, critical and defensive. Reduced personal effectiveness like being more forgetful, Accident prone Changing work habits Increased absenteeism POSSIBLE PHYSICAL DISORDERS CAUSED BY OR EXACERBATED BY STRESS. Hypertension Cardiovascular disorders Migraine and tension headaches Cancer Arthritis Respiratory disease Ulcers Colitis Muscle tension problems POSSIBLE EMOTIONAL DISORDERS CAUSED BY OR EXACERBATED BY STRESS Anxiety Panic attack Depression Adjustment Disorders POSSIBLE BEHAVIORAL DISORDERS CAUSED BY OR EXACERBATED BY STRESS Conduct disorders Eating Disorders Alcoholism Hyperchondricism The main basic factor in the development of stress disease appears to be mental trauma which produces overtaking of the excitation and inhibition process of the cerebral cortex. It can be acute, severe or moderate but repetitive which cannot be tolerated by the cerebral cortex. It acts as a trigger mechanism, which ultimately leads to the development of stress diseases. Most of these diseases are caused by the disturbance in the environmental factors which stimulate the exteroceptors to convey the excessive stimulation to the cerebral cortex. This may lead to development of stress disease. For the practical purposes, kurtsin divided the cerebral cortex into three groups of cerebral centers with specific functions. Mental brain Somatic brain Visceral brain Somatic brain which controls the action of
Nadis(Yoga course in India)
Nadis Nadis are not nerves but rather channels for the flow of consciousness. The literal meaning of nadi is flow. Just as negative and positive forces of electricity flow through complex circuits, in the same way bija prana (vital force) and Manas sakti (mental force) flow through every part of our body via these nadis {There are 72,000 nadis throughout the cage of the body. Susumna is the Sambhavi, the remaining nadis are unimportant.} According to the Tantras there are 72000 or more such channels or networks through which the stimuli flow like an electric current from one point to another. Human body is understood with great accuracy while our ancient seers understood the structure and the functioning of the vital body called Pranamaya Kosa These näòés cover the whole body and through them the inherent rhythms of activity in the different organs of the body are mentioned. Within this network of nadi, there are 10 main channels and of these ten, three are most important for the control of flow of prana and consciousness within all the other nadis of the body. These three nadis are called Ida, Pingla and Susumna. Ida nadi Controls all the mental process while Pingla nadi controls all the vital process. Ida is known as the moon, Pingla as the sun. A third nadi, Susumna is the channel for the awakening of the spiritual consciousness. The sun and moon divide time into day and night. Susumna is the consumer of time .This is the conveyed secret. One can consider them as prana force, mental force and spiritual force. As Susumna flows inside the center canal of the spinal cord, Ida and Pingla simultaneously flow on the outer surface of the spinal cord, still within the bony vertebral column. It is also said that Ida is Ganga, Pingla the river Yamuna. Between Ida and Pingla in the middle is this young widow, Kundalini. Ida Pingla and Susumna nadis begin in Mooladhara in the pelvic floor. From Mooladhara Susumna flows directly upwards within the canal, while Ida passes to the left and Pingla to the right. At Svadhisthana cakra or the sacral plexus the three nadis come together again and Ida and Pingla cross over one another. Ida passes up to the right, Pingla to the left and Susumna continues to flow directly upwards in the central canal. The three nadis come together again at Manipura cakra, the solar plexus, and so on. Finally, Ida, Pingla and Susumna meet in the ajna Cakra. Ida and Pingla function in the body alternately and not simultaneously. If one observes his nostrils, he will find that generally one is flowing freely and other is blocked. When the left nostril is open, it is the lunar energy or Ida nadi which is flowing. When the right nostril is free, the solar energy or Pingla nadi is flowing. Investigations have shown that when the right nostril is flowing, the left hemisphere of the brain is activated. When the left nostril is flowing, the right hemisphere is activated. This is how the nadis or energy channels control the brain and the events of life and consciousness. Now, if these two energies – prana and citta, Pingla and Ida, life and consciousness, can be made to function simultaneously, then both hemispheres of the brain can be made to function simultaneously and to participate together in the thinking, living, intuitive and regulating processes. In ordinary life this does not happen because the simultaneous awakening and function of life force and consciousness can take place only if the central canal Susumna, is connected with Kundalini, the source of energy. If Susumna can be connected in the physical body, it can reactivate the brain cells and create a new physical structure. #300 – Hrs Yoga Teacher Training Certificate Course in Bangalore#200 – Hrs Yoga Teacher Training Certificate Course in Bangalore #100 – Hrs Yoga Teacher Training Certificate Course in Bangalore
YOGA FOR LOW BACK ACHE
YOGA FOR LOW BACK ACHE CAUSES Muscular tension – lack of exercise. Joint Strain – Resulting from sitting for a long time, improper lifting of weights, high heels, emotional problems. Which may came painful muscle camp. Poor posture – Results from soft chairs and coaches sleeping on too soft a mattress. Acute or chronic illnesses like kidney or prostate problems YOGIC PRACTICES BREATHING EXERCISES Folded leg lumber stretch Crossed leg lumber stretch Pawanmuktasana lumber stretch Setubandhasana lumber stretch Tiger breathing Sasankasana breathing Bhujangasana breathing Salabhasana breathing Straight leg raising Side leg lumber stretch ASANAS Makrasana Ardhakati Chakrasana Matsyasana Ushtrasana Viparithakarani PRANAYAMA Nadi Suddhi Bhramari #500 – Hrs Yoga Teacher Training Certificate Course in Bangalore #50 – Hrs Yoga Teacher Training Certificate Course in Bangalore#Yoga teacher training course fees in Bangalore
NUTRITION AND DIETETICS
NUTRITION AND DIETETICS DEFINITION Nutrition may be defined as the science of food and its relationship to health. FOOD: is the substance taken into the body that will help meet the body’s need for energy. Maintenance of health, growth and reproduction. #Best Yoga teacher Training course in Bangalore#Yoga Teacher Training course near me#Best yoga Institute in Bangalore CLASSIFICATION OF FOODS There are many ways of classifying foods. CLASSIFICATION BY ORIGIN Foods of animal origin Foods of vegetable origin. CLASSIFICATION BY CHEMICAL COMPOSITION Proteins Fats Carbohydrates Vitamins Minerals PREDOMINANT FUNCTION Body-building foods. Eg: Milk Meat Poultry Fish Eggs Energy giving foods Eg: Cereals Sugars Roots Tubers Fats and Oils. #Best Yoga teacher Training course in Bangalore#Yoga Teacher Training course near me#Best yoga Institute in Bangalore PROTECTIVE FOODS Eg: Vegetables Fruits CLASSIFICATION BY NUTRITIVE VALUE Cereals and Millets Pulses Vegetables Nuts and oilseeds Fruits Animal Foods Fats and oils Sugar and jaggery Condiments and spices Miscellaneous foods. HUMAN NUTRITION IS GOVERNED BY MANY FACTORS LIKE Food habits and behavior ethnic influences geographic influences, religions and sociological factors, psychological factors, income, educational status etc., Health is reflected in arson’s nutritional status. Nutritional status is the condition of the individual as influenced by the utilisation of the nutrients. Thus food play a prominent role in providing physical, mental and social well being which is otherwise known as health to people. #500 – Hrs Yoga Teacher Training Certificate Course in Bangalore #50 – Hrs Yoga Teacher Training Certificate Course in Bangalore#Yoga teacher training course fees in Bangalore DIETETICS It is the practical application of the principles of nutrition, it includes the planning of meals for the well and the sick. OBJECTIVE PRINCIPLES To maintain good nutritional status of a sick person and to correct deficiencies. Formulation of diet based on the needs and food habits. Education of the patient regarding dietary modification. MAINTENANCE OF GOOD NUTRITIONAL STATUS To understand the underlying cause of disease. To evaluate the duration of disease and categories into acute and chronic diseases. Clearly analyse the food habits of the patient To Select the appropriate nature of dietary change FORMULATION OF DIET Effect of the present disease on food acceptance. Likes and dislikes of the patient Any specific food allergies of the patient EDUCATION OF THE PATIENT It is important to educate the patient as well as his or her family members about the dietary prescription. Property explain the patient to the procedure, timing and detailed explanation of the preparatory methods at home. DIETS ARE MODIFIED IN THREE DIFFERENT WAYS Liquid diet – Clear Fluid Full fluid Soft Diet Light Diet LIQUID DIET CLEAR FLUID: It is usually prescribed for patients in the pre or post operative stage for 1-2 days. This diet is nutritionally inadequate but is used for a very short period of time. Ex: Tea, coffee, Milk, soups etc., FULL FLUID: Used for patients who are actually ill or who are unable to chew or swallow solid food. SOFT DIET This diet is intermediate between a full fluid and light diet. Used for patients who are convalescing from surgery, gastro – intestinal disturbances and acute infections. This diet can be nutritionally adequate when planned on the basis of a normal diet. LIGHT DIET It is very similar to soft diet. It includes sample salads such as fruits, vegetables ete. Dietetics play an important role in the treatment can be grouped as Deficiency Diseases Gastro intestinal diseases Kidney diseases Diseases of the heart Diseases of the liver and biliary tract Metabolic disorders Hormonal disorders #500 – Hrs Yoga Teacher Training Certificate Course in Bangalore #50 – Hrs Yoga Teacher Training Certificate Course in Bangalore#Yoga teacher training course fees in Bangalore
YOGA FOR INSOMNIA – SLEEPLESSNESS
YOGA FOR INSOMNIA – SLEEPLESSNESS It Is a Condition Of Inadequate Quantity Or Quality Of Sleep. CAUSES Mental tension brought about by anxiety, worries, overwork, over excitement, anger. Constipation Dyspepsia Excessive intake of tea or coffee Smoking SYMPTOMS The signs of pathological insomnia are dramatic changes in the duration and quality of sleep. Persistent changes in the sleep patterns, lapses of memory, and lack of concentration during the day. Other symptoms are emotional instability, loss of co-ordination, confusion and lingering feeling of indifference. YOGIC PRACTICES ASANA Pawanamuktasana part I Shashankasana PRANAYAMA: Brahmari Ujjayi abdominal breathing in shavasana before going to sleep SHATKARMA: Trataka OTHERS: Yoga nidra before sleep #yoga#yogabangalore#yogaindia#yogacourse#yogacoursebangalore#ryt200ttc#bestyogacourse#karunayogavidyapeetham#yogaattc#yacep#yogaanatomyphysiology#yogabiomechanism#yogakinesiology
YOGA FOR HYPOTHYROIDISM
YOGA FOR HYPOTHYROIDISM Insufficient production of thyroid secretion due to inactivity of the gland #yoga#yogabangalore#yogaindia#yogacourse#yogacoursebangalore#ryt200ttc#bestyogacourse#karunayogavidyapeetham#yogaattc#yacep#yogaanatomyphysiology#yogabiomechanism#yogakinesiology CAUSES Autoimmune disease Iatrogenic Congenital Drug induced Hypothalamic dysfunction CLINICAL FEATURES Weakness, lethargy Weight gain Cold intolerance Memory impairment Hoarseness of voice Hair loss Deafness Constipation Dry, coarse, Cold skin Bradycardia Anaemia YOGIC PRACTICES ASANAS: Suryanamaskara Inverted asanas especially Sarvangasana Halasana Matsyasana Suptavajrasana Yogamudrasana All backward bending asanas espceially grivasana. PRANAYAMA: Ujjayi Brahmari Bhastrika With Bandhas MUDRA: Pashinee and vipareetakarani mudra BANDHA: Jalandara bandha SHATKARMA: Neti Kunjal #yoga#yogabangalore#yogaindia#yogacourse#yogacoursebangalore#ryt200ttc#bestyogacourse#karunayogavidyapeetham#yogaattc#yacep#yogaanatomyphysiology#yogabiomechanism#yogakinesiology
YOGA FOR HYPERTENSION
YOGA FOR HYPERTENSION DEFINITION Hypertension is a condition in which systolic pressure exceeds 140mm Hg and diastolic pressure exceeds 90mm Hg. CAUSES Cardiovascular diseases Renal diseases like glomerulonephritis, polycystic renal disease pyelonephritis Tumours of the brain Hyperthyroidism Diseases of the ovaries and pituitary PREDISPOSING FACTORS Heredity Obesity Stress Smoking High Viscosity of blood due to too many red blood cells in the circulating blood. Narrowing of the main blood vessels due to hormone secretions especially cortisone, aldosterone, adrenaline and nor adrenaline SYMPTOMS Many persons with hypertension have no symptoms Headache Dizziness Impaired Vision Pain over the heart Gastro – intestinal disturbance YOGIC PRACTICES ASANA: Pawanmuktasana part I Anandha madirasana Siddhasana Relaxative asanas Trikonasana Vrksasana Vakrasana Ardha matsyendrasana kati chakrasans. PRANAYAMA: Nadi shodhana Sheetali Sitkari Ujjayi Brahmari Others: Yoga nidra, Meditaion. #yoga#yogabangalore#yogaindia#yogacourse#yogacoursebangalore#ryt200ttc#bestyogacourse#karunayogavidyapeetham#yogaattc#yacep#yogaanatomyphysiology#yogabiomechanism#yogakinesiology
How to eat according to Ayurveda?
How to eat according to Ayurveda? In the context of diet or food, the mental condition during meal has also been taken care of in detail. However one should take care of the following things while eating. When considering diet, the quality and freshness of food are important factors. There also are certain foods that are incompatible when eaten together, such as fish and milk, meat and milk, yogurt and beef, and sour fruits and milk. In addition, most melons should be eaten alone. In combination with other foods, they create clogging and may prevent absorption by the intestines. These effects could cause an imbalance in the tridoñas. Toxins result when these incompatible foods are ingested together. The in- take of food should be regulated by the condition of the agni, the digestive fire in the body. Do not eat unless you feel hungry and do not drink unless you are thirsty. Do not eat when you feel thirsty and do not drink when you feel hungry. If you feel hungry, it means your digestive fire is enkindled. If you drink at this time, the liquid will dissolve the digestive enzymes and the agni will be reduced. It is food that nourishes the body, mind and consciousness How you eat is very important.While eating, one should sit straight and avoid distractions such as television, conversation or reading. Focus your mind upon and be aware of the taste of the food. Chew with love and compassion and you will clearly experience the taste. Taste does not originate in food; it originates in the experience of the one who eats. If your agni is impaired, you will not taste the food properly. The taste of food depends upon agni. Spices help to enkindle agni, as well as to cleanse the body and to enrich the taste of the food. Each mouthful should be chewed at least thirty-two times before it is swallowed. This practice allows the digestive enzymes in the mouth to do their work properly and in addition it gives the stomach time to prepare for the arrival of the masticated food. It is important that one eats at a moderate speed. How much food you take at one time also is important. One-third of the stomach should be filled with food, one-third with water and one-third with air. The amount of food eaten at a meal should be the equivalent of two handful of food. If one eats in excess, the stomach will expand and demand additional food. An overeater’s stomach expands like a balloon. Overeating also results in the creation of additional toxins in the digestive tract. The food becomes a poison that the body must eliminate through effort. One should eat and drink with discipline and regularity for eating is a meditation. Eating in this way will nourish your body, mind and consciousness and will also enhance longevity. Water plays a vital role in maintaining balance in the body. Water may be taken in the form of fruit juices. Although fruit juice should not be taken during meals, water is necessary at meals. One should sip water while eating. Water taken with meals becomes nectar that aids digestion. If a quantity of water is drunk after the completion of a meal, the digestive juices will be diluted and digestion hampered. Climate will affect the amount of water the body requires. A person should eat that food which he is accustomed to and which agrees with him. #yoga#yogabangalore#yogaindia#yogacourse#yogacoursebangalore#ryt200ttc#bestyogacourse#karunayogavidyapeetham#yogaattc#yacep#yogaanatomyphysiology#yogabiomechanism#yogakinesiology
Health Benefits of Yoga
Health Benefits of Yoga Physiological Benefits of Yoga Stable autonomic nervous system equilibrium, with a tendency toward parasympathetic nervous system dominance rather than the usual stress induced sympathetic nervous system dominance. Pulse rate decreases. Respiratory rate decreases. Blood pressure decreases (of special significance for hyporeactors) Galvanic Skin Response (GSR) increases. EEG – alpha waves increase (theta, delta and beta waves also increase during various stage of meditation) Cardiovascular efficiency increases Respiratory efficiency increases (respiratory amplitude and smoothness increase, tidal volume increases, vital capacity increases, breath – holding time increases). Gastrointestinal function normalizes Excretory functions improve Musculoskeletal flexibility and joint range of motion increase Posture improves Strength and resiliency increase Endurance increase Energy level increases Weight normalizes Sleep improves Immunity increases Pain decreases Psychological Benefits Somatic and Kinesthetic awareness increase Mood improves and subjective well-being increases Self-acceptance and Self-actualization increase Social adjustment increases Anxiety and depression decrease Hostility decreases Psycho Motor Benefits of Yoga Psychomotor function improve Grip strength increases Dexterity and fine skills improve Eye-hand coordination improves Choice reaction time improves Steadiness improves Depth perception improves Balance improves Integrated functioning of body parts improves Cognitive Benefits of Yoga Cognitive function improves Attention improves Concentration improves Memory improves Learning efficiency improves Symbol coding improves Depth perception improves Flicker fusion frequency improves Biochemical Benefits The biochemical profile improves, indicating an anti-stress and antioxidant effect, important in the prevention of degenerative diseases. Glucose decreases Sodium decreases Total cholesterol decreases Triglycerides decreases HDL cholesterol increases LDL cholesterol decreases VLDL cholesterol decreases Cholinesterase increase Catecholamines decrease A TPase increases Hematocrit increase Lymphocyte count increases Total white blood cell count decreases Thyroxin increases Vitamin C increase Total serum protein increases #yoga#yogabangalore#yogaindia#yogacourse#yogacoursebangalore#ryt200ttc#bestyogacourse#karunayogavidyapeetham#yogaattc#yacep#yogaanatomyphysiology#yogabiomechanism#yogakinesiology