Balanced Diet
• New salad combinations
• Fruit nuts and raw vegetables
• Raw or steamed/boiled vegetables
• Fiber rich diets
• Whole wheat flour
• Boiled rice
• Beans and pulses
• Potatoes with skin
• Fruits as alternatives to pies
• Sprouted Pulses /wheat grass
Physical Wellbeing
Living with Healthy Diet
“Anno Vaih Manah”- Rigveda
( What we eat, makes our mind)
Man being herbivorous,
vegetarianism leads to right growth with
no chances of any disorders
Physical Wellbeing
What is Pranayam
‘Prana’ is the Vital Cosmic Energy
‘Aayam’ implies dimension
Pranayam thus means go into dimension of
Prana and try to exercise in it. It is much
more than mere deep breathing.
Mental Wellbeing
Basic Rules for Pranayam
• Environment should be clean fresh and peaceful
• The posture should be erect sitting on vajra or sukh asana
• Appropriate time is the early morning (one hour before and one hour after sunrise)
• Stomach should be kept empty
• Restrict negative thoughts
• Keep your mind busy in creative works & be regular
• Relax after doing pranayam
• Perform meditation with pranayam
Three Types Of Pranayam
Pranakarshan Pranayam
Surya Bedhan Pranayam
Nadi Shodhan Pranayam
All three reduce stress harmone level
How to meditate
• Sit in a comfortable position.
• Classic posture is cross-legged on floor (sukhasana) or a big chair with soft cushion.
• Straighten your spine.
Spiritual Wellbeing
How to meditate
Select something to focus upon:
• A candle flame
• A flower
• Your deity
• Himalayas or ocean
Focus on your breath by counting each
inhalation and exhalation.
Spiritual Wellbeing
Dr. PRANAV PANDYAHead : All World Gayatri Pariwar
Director : Brahamvarchas Research Institute,
Chancellor : Dev Sanskriti Vishwavidyalaya
Shantikunj, Haridwar, Himalayas
email : [email protected]
5 minutes to effective
Stress Signals…….Identify your own signals
Early Symptoms Nervous Reflexes Illnesses
Stomach upsets Biting nails Asthma
Headaches Clenching fist Migraine
Rashes Grinding teeth Digestive disorders
Backpain Picking at skin Skin disorders
Insomnia Hunching shoulders Sexual disorders
BEHAVIOURAL SIGNS
appearing as stress signals
• Aggression
• Disturbed Sleep
• Emotional Out Bursts
• Leaving Jobs Undone
• Over Reactive
How to Manage Stress
• Change in dietary pattern: Tryptophan Rich Food, Vegetarian Diet .A balanced healthy diet.
Reduce toxic Intake. Don’t yield to escape activities
Take more aerobic exercises
• Subtler exercises - ASANS (Postures) & PRAGYA YOG.
• PRANAYAM: Churning of Vital energy.
• Proper reading habits -“SWADHYAY” for Self- Introspection.
• Proper relaxation -“SHAVASAN”, Yog Nidra.
How to Manage Stress
• Proper meditation upon flame, ocean, colors, ragas.
• Music Therapy - “Mantra Chikitsa”.
• Pulverized herbal powders or Tablets
• Homa therapy, Yagna.
Share worries and off-load
• Avoid isolation- loneliness, become part of society and devote time for social & selfless service.
Quick Reminder
• Simple modification in posture,
habits, thought and behaviour often
go a long way towards reducing
feeling of stress and tension.
• Control Your Anger
• Breathe Slowly and deeply
• Slow Down the tempo in between
• Get Some Fresh Air
• Avoid Hunger and Dehydration
• Do a Quick Posture Check
• Recharge at the Day’s End
• Meditate regularly
Quick Reminder