Managing health and wellness

Managing health andManaging health and
wellnesswellness
Primary prevention by ‘Yoga-Primary prevention by ‘Yoga-
based science’ and ‘Art of Living’based science’ and ‘Art of Living’
Dr B.K. MishraDr B.K. Mishra
CMOCMO
ntpc hospital korbantpc hospital korba

Health Statistics In CORPORATES
Cardiac risk- 53.03%
Physically unfit- 52.48%
Over weight- 48.76%
Cancer risk- 47.06%
Highly stressed- 38.51%
Alcohol / Smoking etc.- 23.24%
Daily medication- 22.17%
Ref: Apollo Hospitals Health Scan,

HEALTH REQUIRES BALANCE
Health is a state of complete physical, mental,
social,emotional, spiritual and environmental well being
and not merely absence of disease or infirmity
WHO

Mind Body MedicineMind Body Medicine
Pragyan paradham hi moolanamPragyan paradham hi moolanam
roganam-charakroganam-charak
The root cause of all disease is faultThe root cause of all disease is fault
in human thinkingin human thinking

Medicine is of little helpMedicine is of little help
Medicine only altered the physioMedicine only altered the physio
chemical process in the body andchemical process in the body and
give some symptomatic reliefsgive some symptomatic reliefs
The root cause of disease stillThe root cause of disease still
persists.persists.
Prevention is better then curePrevention is better then cure
Put off the fire where it startsPut off the fire where it starts

What is the permanent solution?What is the permanent solution?
Life style modification, incorporateLife style modification, incorporate
ancient knowledge of yoga in to yourancient knowledge of yoga in to your
life. You will be fit for lifelife. You will be fit for life

Life Style ModificationLife Style Modification
Yuktahara biharasya,yuktachestayaYuktahara biharasya,yuktachestaya
karmasu.yukta swapnababodhasyakarmasu.yukta swapnababodhasya
yogo bhabati dukhaha(bhagwadgita)yogo bhabati dukhaha(bhagwadgita)
If you eat proper food, If you doIf you eat proper food, If you do
regular exercise. If you take properregular exercise. If you take proper
interest in your duties. If you sleep ininterest in your duties. If you sleep in
time and get up early, You are doingtime and get up early, You are doing
yoga. This practice of yoga will takeyoga. This practice of yoga will take
away all your suffering, sorrowsaway all your suffering, sorrows
,miseries and diseases,miseries and diseases

Is lifestyle modification and yogaIs lifestyle modification and yoga
similar?similar?
Yoga is mind body disciplineYoga is mind body discipline
practiced as desirable way of life.practiced as desirable way of life.
aim to unite self with universal selfaim to unite self with universal self
Originated in India as early as 330BCOriginated in India as early as 330BC
Yoj-to control or unite. PatanjaliYoj-to control or unite. Patanjali
defined yoga as the inhibition ordefined yoga as the inhibition or
modification of mind. Patanjalimodification of mind. Patanjali
writing ‘Yogadarsana’. The basis forwriting ‘Yogadarsana’. The basis for
“ASTHANGA YOG”-the eight limbed“ASTHANGA YOG”-the eight limbed
yoga’yoga’

Eight stepsEight steps
YamaYama
NiyamaNiyama
AsanaAsana
PranayamaPranayama
PratyaharPratyahar
DharanaDharana
DhyanDhyan
SamadhiSamadhi

Yama-eternal law to liveYama-eternal law to live
harmoniously in civilized societyharmoniously in civilized society
 Ahimsa-non violenceAhimsa-non violence
 Satya-truthfulSatya-truthful
 Asteya-avoiding stealing thingsAsteya-avoiding stealing things
 Aparigraha-accumulating wealth withoutAparigraha-accumulating wealth without
need,greed to have more and moreneed,greed to have more and more
 Brahmacharya-proper control of sexualBrahmacharya-proper control of sexual
desires and sexual activity.desires and sexual activity.

Niyama-rulesNiyama-rules
 Shauch-cleaniness of body and mindShauch-cleaniness of body and mind
 Santosh-being satisfied with what oneSantosh-being satisfied with what one
achieves after hard work.achieves after hard work.
 Tap-tolerating and bearing obstacles withTap-tolerating and bearing obstacles with
patience and smiling facepatience and smiling face
 Swadhya-regular studies to upgrade yourSwadhya-regular studies to upgrade your
knowledgeknowledge
 Ishwar pranidhan-dedicating all yourIshwar pranidhan-dedicating all your
belongings,deeds,efforts and action to Godbelongings,deeds,efforts and action to God

Asana-adopting and sustaining aAsana-adopting and sustaining a
particular posture without painparticular posture without pain
Do’sDo’s 
 Well ventilated roomWell ventilated room
 Empty stomach in morning or 3 hrs afterEmpty stomach in morning or 3 hrs after
foodfood
 Forward bending asana-expirationForward bending asana-expiration
 Backward bending asana-inspirationBackward bending asana-inspiration
 Be regular in practiceBe regular in practice
 Wear loose clothesWear loose clothes
 Do not cross your limitDo not cross your limit
 Quiet surroundingQuiet surrounding

Yogic DietYogic Diet
 Satwik-natural, easy digestableSatwik-natural, easy digestable
 Rajashik-hot&pungent, meat, bean etcRajashik-hot&pungent, meat, bean etc
 Tamashik-unnatural, overcooked, stale,Tamashik-unnatural, overcooked, stale,
processed food, fermented, highly spiced,processed food, fermented, highly spiced,
wine.wine.
 Satwik is best suited. It includes cereals,Satwik is best suited. It includes cereals,
dals, fruits, vegetablesdals, fruits, vegetables
 The more we eat, the more quickly weThe more we eat, the more quickly we
leave the world. People who consumeleave the world. People who consume
fewer calories live longerfewer calories live longer

Ideal Diet/DayIdeal Diet/Day
 Breakfast-fruits,a bowl of daliya made ofBreakfast-fruits,a bowl of daliya made of
oat bran, whole wheat, maize, millets andoat bran, whole wheat, maize, millets and
sprouted grainssprouted grains
 Lunch-roti 3 medium size or one and halfLunch-roti 3 medium size or one and half
cup rice, dal, sabzi, saag, fruit, salad, curdcup rice, dal, sabzi, saag, fruit, salad, curd
from skim milkfrom skim milk
 Afternoon-fruits and herbal teaAfternoon-fruits and herbal tea
 Dinner-roti-3, dalia, khichri, subji,Dinner-roti-3, dalia, khichri, subji,
sprouted and steamed grams like chicksprouted and steamed grams like chick
peas, mung, beans etc.peas, mung, beans etc.

is the Sanskrit word for;is the Sanskrit word for;
Amen (Christian)Amen (Christian)
Amin (Muslim)Amin (Muslim)
Aum (Hindu)Aum (Hindu)
Hūm (Bhuddist)Hūm (Bhuddist)
““AUM” or “OM”AUM” or “OM”
The first sound of the Almighty – Infinite Reality - Oneness with the supremeThe first sound of the Almighty – Infinite Reality - Oneness with the supreme

‘‘Yogic Asana’ in daily lifeYogic Asana’ in daily life
AUM-primordial soundAUM-primordial sound
Sukhma byayam for loosening jointsSukhma byayam for loosening joints
of body. Start from feet, knee, hips,of body. Start from feet, knee, hips,
abdomen, shoulder, neck.abdomen, shoulder, neck.

Lying on back, AsanaLying on back, Asana
SavsanaSavsana
Twisting asanaTwisting asana
EkpadasanaEkpadasana
UttanapadasanaUttanapadasana
ArdhapawanmuktasanaArdhapawanmuktasana
PawanmuktasanaPawanmuktasana
NaukasanaNaukasana

Lying on frontLying on front
,asana,asana
BhujangasanaBhujangasana
ArdhanaukasanaArdhanaukasana
SarpasanaSarpasana
ArdhasalbhasanaArdhasalbhasana
SalabahasanaSalabahasana
dhanurasanadhanurasana

Sitting AsanaSitting Asana
JanusirsasanaJanusirsasana
VakrasanaVakrasana
VajrasanaVajrasana
MandukasanaMandukasana
UstrasanaUstrasana

Standing asanaStanding asana
ChakrasanaChakrasana
KatichakrasanaKatichakrasana
TadasanaTadasana
AgnisarkriyaAgnisarkriya
HastapadasanaHastapadasana

Kayotsarga (relaxation with selfKayotsarga (relaxation with self
awareness)awareness)
Kaya + Utsarga(ABANDON)/ YogKaya + Utsarga(ABANDON)/ Yog
NidraNidra

PranayamaPranayama
 Systematic,scientific prolonged voluntarySystematic,scientific prolonged voluntary
control on breathing is pranayamacontrol on breathing is pranayama
 Dahante dhyamanana dhatuna hi yathaDahante dhyamanana dhatuna hi yatha
mala,tathendriyana dahante doshamala,tathendriyana dahante dosha
pranasya nigrahat(manusmriti)pranasya nigrahat(manusmriti)
 The practice of melting metals in fire burnsThe practice of melting metals in fire burns
all impurities of metals, similarly theall impurities of metals, similarly the
regular practice of pranayam burns allregular practice of pranayam burns all
diseases of human organ systemdiseases of human organ system
 Over enthusiasm and haste should beOver enthusiasm and haste should be
avoidedavoided

PranayamaPranayama
BhastrikaBhastrika
Anulomvilom or nadisodhanAnulomvilom or nadisodhan
BhramariBhramari
SitkariSitkari
KapalbhatiKapalbhati
AumAum
ujayayiujayayi

PrayerPrayer
Gayatri mantraGayatri mantra
Mahamritunjaya mantra.Mahamritunjaya mantra.
Hey paremeswar ,hame swastha kayaHey paremeswar ,hame swastha kaya
dein,hame ahamker,krodh ,lova sedein,hame ahamker,krodh ,lova se
door rakhein ,jisse hum samagradoor rakhein ,jisse hum samagra
manav jati ke seva kar sakein. Ommanav jati ke seva kar sakein. Om
Shanti.. Shanti.. Shanti.Shanti.. Shanti.. Shanti.
ClappingClapping
Hasya yogaHasya yoga

PratyaharPratyahar
Preventing our indriyas or bodyPreventing our indriyas or body
organs from going on the wrongorgans from going on the wrong
path.path.
One should avoid undue indulgenceOne should avoid undue indulgence
in pleasure seeking activitiesin pleasure seeking activities

Dharana,Dhyan,SamadhiDharana,Dhyan,Samadhi
Dharana - is to control of mind inDharana - is to control of mind in
such a way that it is confined on asuch a way that it is confined on a
particular subject.particular subject.
Dhyan(meditation) – sitting still ,Dhyan(meditation) – sitting still ,
doing nothing.mental fasting. Body isdoing nothing.mental fasting. Body is
at rest & mind quieted of surfaceat rest & mind quieted of surface
thoughts.thoughts.
 Samadhi - ultimate goal. Difficult toSamadhi - ultimate goal. Difficult to
define-complete immolation of one’sdefine-complete immolation of one’s
self akin to unification with cosmicself akin to unification with cosmic
energy(GOD)energy(GOD)

Evidence based medicineEvidence based medicine
Scientific studies of effect of yogaScientific studies of effect of yoga
It has been proved beyond doubtIt has been proved beyond doubt
that regular yoga practice isthat regular yoga practice is
beneficial in obesity,hypertension,beneficial in obesity,hypertension,
diabetes, coronary heart diseases,diabetes, coronary heart diseases,
reflux esophagitis, migraine. Chronicreflux esophagitis, migraine. Chronic
backache, bronchial asthma etc.backache, bronchial asthma etc.

Dr Dean Ornish, M.D.Dr Dean Ornish, M.D.
CABG, stenting is not the permanentCABG, stenting is not the permanent
solution of coronary artery disease.solution of coronary artery disease.
By following intensive lifestyleBy following intensive lifestyle
changes and leading a yogic lifechanges and leading a yogic life
style. The disease can be preventedstyle. The disease can be prevented
even reversed.even reversed.
An American gives us Indians a doseAn American gives us Indians a dose
of our medicine!of our medicine!
It was the difference betweenIt was the difference between
temporizing and healingtemporizing and healing

SAAOLSAAOL
Science And Art of LivingScience And Art of Living
Established in 1994 - the mostEstablished in 1994 - the most
comprehensive cardiac rehabilitation andcomprehensive cardiac rehabilitation and
reversal program in India.reversal program in India.
Dr Bimal Chhajer director-Dr Bimal Chhajer director-

SAAOLSAAOL
To change the complete lifestyle and reduce the risk of heartTo change the complete lifestyle and reduce the risk of heart
disease through- diet modification - stress management –disease through- diet modification - stress management –
exercise – yoga – meditation – education - counselingexercise – yoga – meditation – education - counseling

Clinical ResearchClinical Research
 The Diabetes Care and Research Centre at the SPThe Diabetes Care and Research Centre at the SP
Medical College in Bikaner, studied 100 adultsMedical College in Bikaner, studied 100 adults
who had features of the metabolic syndromewho had features of the metabolic syndrome
viz .high waist circumference, raised bloodviz .high waist circumference, raised blood
glucose, blood pressure and triglycerides and lowglucose, blood pressure and triglycerides and low
HDL cholesterol.HDL cholesterol.
 One group was given a three-month yogaOne group was given a three-month yoga
program, while the second control group receivedprogram, while the second control group received
usual care.usual care.
 The yoga program involved daily practiceThe yoga program involved daily practice
including standard postures and Raja Yoga, aincluding standard postures and Raja Yoga, a
form of transcendental meditation, which hasform of transcendental meditation, which has
been shown to help manage stress and relatedbeen shown to help manage stress and related
illnessesillnesses

 The results, published in the December issue ofThe results, published in the December issue of
Diabetes Research and Clinical PracticeDiabetes Research and Clinical Practice, show that, show that
yoga practice resulted in highly significant changesyoga practice resulted in highly significant changes
in most of the parameters of the metabolicin most of the parameters of the metabolic
syndrome.syndrome.
 Waist circumference was reduced from 96.2cm toWaist circumference was reduced from 96.2cm to
90.7cm, systolic blood pressure fell ,fasting blood90.7cm, systolic blood pressure fell ,fasting blood
glucose came down from 11.6mmol/L toglucose came down from 11.6mmol/L to
8.5mmol/L, HbA1c fell from 9.6 per cent to 7.4 per8.5mmol/L, HbA1c fell from 9.6 per cent to 7.4 per
cent, triglyceride levels were reduced fromcent, triglyceride levels were reduced from
2.4mmol/L to 1.7mmol/L and HDL (‘good’)2.4mmol/L to 1.7mmol/L and HDL (‘good’)
cholesterol increased from 0.9mmol/L tocholesterol increased from 0.9mmol/L to
1.1mmol/L.1.1mmol/L.
 Furthermore, the changes seen were significantlyFurthermore, the changes seen were significantly
greater than those who received the usual care.greater than those who received the usual care.
 The researchers concluded that addition of yogaThe researchers concluded that addition of yoga
practice to usual care appears to be safe andpractice to usual care appears to be safe and
effective in improving signs and symptoms of theeffective in improving signs and symptoms of the
metabolic syndrome.metabolic syndrome.

Take Home MessageTake Home Message
Follow yogic life styleFollow yogic life style
Maintain ideal body weightMaintain ideal body weight
Daily brisk walk-30 minute minimumDaily brisk walk-30 minute minimum
Avoid refined sugar and high salt dietAvoid refined sugar and high salt diet
Take complex carbohydrate dietTake complex carbohydrate diet
Avoid unnecessary stress.Avoid unnecessary stress.
Avoid worry, hurry, curryAvoid worry, hurry, curry

Yoga clinic in NTPC hospital
a dream
It costs nothing except a comfortable hall.
Paramedics can be trained on therapeutic
yoga.
We can refer all psycosomatic patients to
use their time there. This will save hospital
expenditures and doctors time.
Patient will take active role in disease
treatment.
Scientific study can be done.

Thank YouThank You
 Chalti ka naam jindegi …….. Chalte rahoChalti ka naam jindegi …….. Chalte raho
 Jindegi jeyoo magar ……….dhyan seJindegi jeyoo magar ……….dhyan se

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