prof.dr.deshpande training of yoga
DESCRIPTION
Prof.Dr.R.R.Deshpande has sent 11 AyurvedicDoctors 20 times to health Center ,Spain ,after Training for Ayurvedic Consultations,Panchakarma & Yoga.We have 2 sessions of yoga for 2 days ,which we repeat then in week.These ppt show is based on this Training ProgrammeTRANSCRIPT
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TWO DAYS YOGA PROGRAM By
Prof.Dr.R.R.Deshpande1
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Yoga 1st Day
PRAYER
BASIC WARM UP OF LEGS (SITTING)
STANDING POSES
SITTING POSES
LYING ON ABDOMEN
LYING ON BACK
SHAVASAN
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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.
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AUMKARA
THE THREE SYLLEBEE ‘A’ ‘U’ ‘M’ .
THESE REPRESENT - G O D
Means control on process of GENERATION, OPERATION, DESTRUCTION
of body cells .
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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.
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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
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Jump & Spread the legs apart & hands apart.
Hand straight & horizontal in shoulder level .
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Jump & take hands straight up with legs apart .
Chest up , elbows straight .
Arms to ear .
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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 .
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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 .
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Parshwakona asana
Legs apart .
Turn rt. foot out .
Right knee bent.
Rt. Palm on ground on outer side of foot.
Arm to ear .
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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
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Pranayam Breathing Techniques
Deep breathing
Alternate nostril breathing
Importance of holding the breath
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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 .
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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.
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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 .
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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.
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Tongue out
Open mouth
Take out the tongue
Try to stretch the tongue out .
-----------------------------
-Exercises jaws
-Tongue muscle training.
-Stretches face muscles.
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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.
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Rotation of Hands
Hands straight.
Rotate from shoulders
Clockwise & anti-clockwise axis .
-----------------------------
-Moves idle muscles around shoulders
-Chest expansion
-Moves shoulder-blade
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Shoulder rotation
Chin towards chest Rotate shoulder joints Clockwise &
anticlockwise ------------------------- -Expands chest -Stretches back of
shoulder -Good for armpit & side
chest
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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
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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.
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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.
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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.
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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.
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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
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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
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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
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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
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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
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Knee rotation
Little distance in feet
Keep palms over knees
Rotate knees clockwise & anticlockwise
-----------------------------
-Makes knee joint flexible
-Balances hips
-Improves tone of thighs
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Duck walk pose - Squat
Little distance in feet
Hands straight ahead
Palms facing each other
Bend knees maximum
----------------------------
-Tones up thigh
-Strengthens knees
-Balances hips
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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
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Balance on Toes
Little distance in feet
Hands on waist
Raise heels up
Tighten knee caps
Try to balance on toes
----------------------------
-Tones up calves
-Improves ankle joints
-Strengthens knees & thighs
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Rotate waist
Little distance in feet
Hands on waist
Bend knees little bit
Move waist clockwise & anticlockwise
-----------------------------
-Improves digestion
-Balances hips, knees &
ankles
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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
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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
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Wind- Reliving Pose
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PANCHAKARMA AT
PORT Salvi Training By
Prof.Dr.R.R.Deshpande
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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
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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
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Back & Spine – with thumb & palm- circular upwards .
Total back portion
= 10 min .
Lower back = 5min.
&
Upper back = 5 min.
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Afterwards –
Relax the shoulder blades by pressing them gently . 10/10/2013 56 Prof.Dr.R.R.Deshpande
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Finally cover him/her with a towel to avoid contact with air & let the patient relax .
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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
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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
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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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Dyana Mudra
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