prof.dr.deshpande training of yoga

TWO DAYS YOGA PROGRAM By

Prof.Dr.R.R.Deshpande1

10/10/2013 1 Prof.Dr.R.R.Deshpande

Yoga 1st Day

PRAYER

BASIC WARM UP OF LEGS (SITTING)

STANDING POSES

SITTING POSES

LYING ON ABDOMEN

LYING ON BACK

SHAVASAN


PRAYER -

Yogena chittasya Padena vacham ll Malam sharirasya Cha

vaidyakena ll

Yopakarottam Pravaram Muninam ll Patanjalim

Pranjaliranatosmi ll

After Prayer

Rub the palms to make them warm ; keep them on eyes & face ; then slowly taking hands down open the eyes.


AUMKARA

THE THREE SYLLEBEE ‘A’ ‘U’ ‘M’ .

THESE REPRESENT - G O D

Means control on process of GENERATION, OPERATION, DESTRUCTION

of body cells .


DORSI – FLEXION

- Turn Toes Up.

- Knee caps tight .

- It will stretch Calves.

PLANTAR - FLEXION

- Turn Toes Down .

- It will stretch muscles near ankle joint & shin.


TADASAN - Heels up - Feet together - Arms straight up - Interlock fingers - Palms turned up - Arms to ears ----------------------------- - Stretches body

against Gravitation. (Levitation) - Side abs. ,Side chest

muscles are stretched .

- Throwing off

Laziness . 10/10/2013 6 Prof.Dr.R.R.Deshpande

Jump & Spread the legs apart & hands apart.

Hand straight & horizontal in shoulder level .


Jump & take hands straight up with legs apart .

Chest up , elbows straight .

Arms to ear .


Veerabhadra asana – 1

Spread legs . Turn right leg out ,

left leg in . Flex (bend) right leg

little . Spread hands

horizontally . ------------------------- -GIVES ORIENTATION OF

BALANCE -CONFIDANCE–ENHANCER

LIKE A WARRIER .


Veerabhadra asana - 2 Spread legs Turn right leg out Torso also turned on

right side . Right leg bent a little. Hands stretched up Palms joined together

in NAMASKAR pose . Face up. Arms straight . -------------------------- -CONFIDANCE-ENHANCER -BALANCE OF LEGS

IMPROVES .


Parshwakona asana

Legs apart .

Turn rt. foot out .

Right knee bent.

Rt. Palm on ground on outer side of foot.

Arm to ear .


Seek health from God – Sun . Very good warm-up. It is to be 12 times . Contains exercise for whole body . It is a compact program of ASANAS. Instead

of remembering so many Yoga–poses, this sequence covers total program of Yoga & has a good impact on mind .

Gives flexibility to body & mind . Stretches muscles which are idle .

Sonan-grüßen Sun-Salutations


Pranayam Breathing Techniques

Deep breathing

Alternate nostril breathing

Importance of holding the breath


Neck Exercises

Chin Towards Chest

Chin Away from chest

Face on right side

Face on left side

---------------------------------

-Relieves stiffness of neck .

-Relaxes mind .

-Relaxes upper back .


Eyes Exercises Wide open the eyes

Close eyes tightly

-----------------------------

-Gives health to eyes.

-Good exercise for eyelids , eyebrows .

-Gives rest to eyes which are tired by computer .

-Improves vision .

-Gives alert, fresh mind.


Blowing The Mouth

Fill the air in mouth.

Hold it firmly with tight lips .

-----------------------------

-Relives tension in chicks.

-Exercises jaws.

-Trains muscles & nerves

around face .


Mouth Streching

Strech angles of lips from both sides.

Expose teeth & gums.

Tighten muscles around chin & throat .

-----------------------------

-Stretches face muscles

-Relaxes chick .

-Stimulates muscles used for SMILING.


Tongue out

Open mouth

Take out the tongue

Try to stretch the tongue out .

-----------------------------

-Exercises jaws

-Tongue muscle training.

-Stretches face muscles.


Horizontal Hands

Hands in front

Distance between hands –equal to that of shoulders

Palms facing each other

Move hands on respective sides horizontally .

---------------------------------

-Stretches Shoulder & arms .

-Relaxes tension in upper back , shoulders & back of the neck.


Rotation of Hands

Hands straight.

Rotate from shoulders

Clockwise & anti-clockwise axis .

-----------------------------

-Moves idle muscles around shoulders

-Chest expansion

-Moves shoulder-blade


Shoulder rotation

Chin towards chest Rotate shoulder joints Clockwise &

anticlockwise ------------------------- -Expands chest -Stretches back of

shoulder -Good for armpit & side

chest


Chest & Hands

Hands horizntal folded in elbows

Take elbows towards back

Palms facing down

-----------------------------

-Improves range of movement of shoulder

-Expands chest

-Upeer back toning


Wrist rotation Hands in front

Fists tightened

Rotate wrists

Clockwise , anticlockwise

-----------------------------

-Gives strength to wrists

-Releases tension on wrist joint which is because of handling mouse of computer

-Moves idle muscles of forearm, palm & fingers.


Finger stretching

Hands horizontal in front

Fingers separate & stretched

-----------------------------

-Stretches the unused muscles of palm , wrist , fingers & surrounding area .

-Good against chronic problems because of computers.


Diagonal forward bend

Distance of one jump between feet

Touch fingers to opposite feet

Other hand on waist

-----------------------------

-Moves unused muscles of abdomen , side abdomen , low back

-Stretches back of thigh , calf & side chest.


Twist

Feet together

Hands on waist

Turn shoulders , chest, abdomen to one side

Try to look backwards

-----------------------------

-Improves digestion

-Gives flexibility of low back, abdomen & waist .

-Improves & balances neck movements.


Side Bend

Keep feet together

One hand straight up side & bend opposite

Other hand on side of thigh

-----------------------------

-Stretches side abdomen

-Stretches side chest

-Balances waist on both sides


Forward bend

Feet together

Hands on waist

Bend in abdomen in forward direction

-----------------------------

-Makes low back flexible

-Stretches back of the thigh

-Tones up abdomen

Improves digestion


Back bend

Feet together

Hands on waist

Try to bend backwards

Look towards roof

-----------------------------

-Tones up low back

-Stretches abdomen

-Improves digestion

-Improves balancing mechanism of body


Bend knee

Bend one leg in knee

Hold below knee with both hands

Try to press thigh towards abdomen

-----------------------------

-Balances hips

-Gives healthy knees

-Relaxes low back muscles


Thigh stretch Standing Bhekasan

Bend one leg in knee

Try to take heel to hip

Hold at ankle with hand

Try to match knees levels

-----------------------------

-Stretches thigh

-Balances hips

-Moves Groin-muscles

-Makes knees healthy


Knee rotation

Little distance in feet

Keep palms over knees

Rotate knees clockwise & anticlockwise

-----------------------------

-Makes knee joint flexible

-Balances hips

-Improves tone of thighs


Duck walk pose - Squat


Hands straight ahead

Palms facing each other

Bend knees maximum

----------------------------

-Tones up thigh

-Strengthens knees

-Balances hips


Ankle movement

One leg in front , straight & little up from ground

Stretch toes down

Then turn toes up with feet

-----------------------------

-Stretches ankle muscles

-Moves toe joints

-Tones up calves


Balance on Toes


Hands on waist

Raise heels up

Tighten knee caps

Try to balance on toes

----------------------------

-Tones up calves

-Improves ankle joints

-Strengthens knees & thighs


Rotate waist


Hands on waist

Bend knees little bit

Move waist clockwise & anticlockwise

-----------------------------

-Improves digestion

-Balances hips, knees &

ankles


Spread hands & legs Keep distance of a

jump between legs

Stretch hands horizontal on sides

-----------------------------

-Stretches inner thigh

-Stretches side chest & abdomen

-Balances joints in legs


Calf stretch

Stand facing towards wall

Knees straight

Lift the feet , balance on toes

Try touching toes to walls from down

-----------------------------

-Stretches calves

-Tones up thighs

-Improves range of movement of ankle


Wind- Reliving Pose


PANCHAKARMA AT

PORT Salvi Training By

Prof.Dr.R.R.Deshpande


Always start with Prayer ‘Vakratunda Mahakaya…..’

Start Abhyanga with face-up pose .

Abd.= 5 min ; Chest = 5 min ; Hands = each 5 min. 10/10/2013 53 Prof.Dr.R.R.Deshpande

At joints – in circular manner

At shafts – in straight manner

Patient should feel relaxed , not tensed .

Legs =

Each 5 min in Face up

+

Each 5 min in face down


Back & Spine – with thumb & palm- circular upwards .

Total back portion

= 10 min .

Lower back = 5min.

&

Upper back = 5 min.


Afterwards –

Relax the shoulder blades by pressing them gently . 10/10/2013 56 Prof.Dr.R.R.Deshpande

Finally cover him/her with a towel to avoid contact with air & let the patient relax .


Nasya

As told before, start with Prayer

‘Wakratunda Mahakaya…’

Apply warm oil to forehead, cheeks , on nose, chin, neck , shoulders & clavicles . Explanation & OLEATION = 5 min


Fomentation with cloth to the same area where oil is applied .

The cloth should not touch the skin, only warm vapors should be applied .

Fomentation = 5 min


Tilt neck (Extend) by supporting it with roll of napkin .

Put oil 1st in right & then in left nostril 2 drops each ; ask to inhale deeply with nose & exhale by mouth.

Then again apply oleation & fomentation as before . Tie a cloth to cover ears & head . Tell to keep it tied for minimum 4 hrs & maximum till next day

Tell to gargle with warm water (room tap) 4 – 5 times in a day .

Time for this = 5 to 6 min .



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