DIPLOMA APPRENTICE

REPORT
on

YOGA

NATURAL HEALING THROUGH

NUTRITION AND LIFESTYLE CHANGES
PRESENTED BY ATUL N PANCHAL

KM No. 3685 {TTC 52 (Week End Batch)}

INDEX
1. Teaching Skills 01
2. Teaching Skills, Yoga Sequencing and
Pranayama Methods 02
3. Smarana Yoga for children

05

4. Teaching Skills and Communication Skills

07

5. Natural and Self-Healing through

Food, Therapy and Lifestyle

08

6. Contradiction in Yoga

13

7. Thyroid Disorders and Yoga

14

8. Naturopathy and Yoga

17

(How to take a New Yoga Class)

(Colon Cleansing and other Remedies)

9. Naturopathy and Yoga 19

(IRIDOLOGY - IRIS Analysis)

10. Naturopathy and Yoga 21

(Panchabhutas and Cause for Disease)

11. Naturopathy and Yoga 23

(Lifestyle)

12. Naturopathy and Yoga 25

(Regular Exercise)

13. The Human Body 26

(Basic Anatomy and Physiology)

14. Food and Nutrition

34

15. Anatomy of the Spine, Its Disorders

and Yoga Therapy

37

16. Consolidated Report on My Observations

43

Teaching Skills

KMRR Yoga Apprentice Report

14 November 2015, Saturday

9 AM to 10 AM

By Rekha Madam

Do Counselling first
Understand Problems and issues
Clear Voice Instructions and Demonstration
Do not be commanding
Build Confidence, Knowledge, Clarity

Supine Postures (1 or 2)
Abdominal Poses (1 or 2)

After abdominal postures, the abdomen becomes supple.

Thus, we may practice Ardha Matsyendrasana for better
results (Liver, Pancreas, etc).
Inverted Asanas followed by Setubandha or Matsyasana
Pranayama (1 or 2)
Nadishodana

HOW TO START A NEW YOGA CLASS

Prashantasana / Relaxation (8 minutes) in light music

Maintain separate files for General Personal Health

Information and Therapy details
Also make a file for Newspaper and Magazine articles on
Yoga, Nutrition, Naturopathy and other Health Aspects
like disease, treatments, statistics, etc.
Start even with a single student (Do not worry about class
strength)
Try to fix batches for similar age groups like (30 - 40, 40 50, 50 - 60, etc)
Dont worry about place size.
Height Management - Short Height individuals in front
Simple Banner Advertisement
Promotional Offer - Free Yoga classes for 2 weeks

Wednesday or Friday (Do meditation instead of

Prashantasana)

TEACHERS should be Punctual. They should be at the

venue before minutes of class timings.
RESPECT TIME
Motivation, Mind gets habituated with repetition Psychology.

TIMINGS

*Before Class starts maintain Silence/Mouna for a while.

This is for developing an Aura, Guru Tatvam and Self-respect,
Students get attracted due to this distance in Time and Space
Initial Class Timings - 50 minutes and Interactions for 10
minutes (Total One Hour)

TIME BREAKDOWN PLAN

Warm Ups (5 to 6 minutes)

Standing Asanas (like Katichakrasana, Trikonasana, Tapo
asana, Surya Namaskaras, etc) to be introduced 1 by 1
within 2 weeks (SNs like Artha SN, Traditional, Dynamic,
etc) introduce slowly and later stick to Dynamic Later.
Kapila SN after 2 or 3 months (observing the health
condition of the subject)
Sitting Asanas (1 or 2)

Teaching Skills, Yoga Sequencing,

and Pranayama Methods

KMRR Yoga Apprentice Report

15 November 2015, Sunday

10.00 AM to 12.00 PM

by V. Rajeshwari Madam

TAKE CONTROL of your CLASS

She gave examples of other Yoga Teachers.

Voice Modulation - You need not shout. Voice Instruction

should be sweet and subtle.
Listen to your inner voice before you instruct (Make
corrections in the mind before you instruct)

1. Kalyani Garu takes care of Autistic People and Children in

particular (Special People with Autism)
2. Latika Garu takes care of Prenatal Yoga at Birthplace
(Fertility Centre) (Yoga at Embryo to Birth)
3. Others like Alzheimers, Parkinsons Disease.

How to COORDINATE a Class

Batch may consist of Beginner, Intermediate or Advanced

level individuals.
In this case, let the ones who wish to do advanced as per
your instructions, let them continue. The beginners can do
as much as possible. Take care of them, guide them.
During Pranayama Practice, do not stress on counting. Let
them practice upon their capacities.

Rajeshwari Garu specialises Middle Age Women (Though

she guides young ones too) - Women around 35 upto 60.
(Housewives and Homemakers)
SHE advises one to specialise in an area or field and start
learning and practicing.
IDEAL time for a Housewife is after 9 or 9.30 am (By then
she finishes her cooking and cleaning work)
Yoga classes - 10 AM on an Empty Stomach (3 Hrs Gap
from breakfast)

Basis of Yoga Practice

kala (time), dasa. (place), vyah (age), vrtti (job), sakti

(capacities), ahara (diet)

Kala / Time / Seasons

TIME - Be on Time. Or Yoga Teachers (Be there Before

Time) (Schedule time for Cleaning, Set Mats, Agarbatti,
Diya, etc.) (Keep in Mind some people are allergic to
dust, sweat, agarbatti, smoke, etc.)

Morning- Best time (5 to 7 AM) Ok (7 - 9 AM) According to

convenience (9 to 11.30 AM)
Afternoon - Not Advisable
Evening - Not advisable (may practice in between 4 to 6 pm)
not after this.

Yoga is not like a GYM. Our Focus is inwards in Yoga.

Start the Class on Time for self-discipline

By evening the energy drains and body energies come to rest. If

someone practices any physical activity in the evening, they tend
to be active and their mind and body is awake. Thus, they will
have problems in sleep.

Always prepare the body first with simple Asanas then

slowly shift to Superior Asanas (in coming days and
weeks.) Example:-

Desa / Place / Region

Practice is different in Desert region, City, Seashore, Tropical,

Temperate regions, etc

Vayah / Age

Every age matters and their requirements are different.

Health conditions varies during different ages. Keeping in mind
Ailments, Diseases, Disorders.

 Cancer Patients (IN:Hold) - Cancer cells cannot survive in an

oxygenated environment. These patients should avoid Sugar.
People who are very sick - Focus more on breathing and little
movements in asanas.
Sick but can Sit - Breathing combined with slow hand
movements. Or with Omkara or Mantras Chanting.

Dynamic Postures (Come In & Out)

Trikonasana, Virabhadrasana, Parsvakonasana, Katichakrasana

Static / Stay Postures (Stay no.of Breaths or Counts)

Tapo Asana (Vrikshasana), Ushtrasana, Dhanurasana,

Chakrasana, Sarvangasana

BREATH

Shakti / Energy (It can be Emotional, Physical,

Mental, or Breath itself)

With Normal breath Inhale/Exhale and Move & Hold (In

counting).
Inhale / Exhale / Move (Twist) (Comeback and Inhale)

BREATH IS MORE VITAL THAN ASANAS.

Yoga or any other Exercise should be practiced regularly.
Else, one cannot advance in practice and shall remain a
beginner if they are irregular.

TYPES OF SEQUENCE / EXAMPLES

1. Warm Ups / Standing / Asanas (Arms, Neck, Eye

Exercises), etc

Iccha / Interest / Intention / Desire / Reason

Relax (5 mins) in Supine position

Inversion
Prone
Trikonasana, Virabhadrasana, Parsvakonasana, etc
Surya Namaskars
Seated / Twisting Asanas
Pranayamas
Meditation

People may come to you for relief from Health Problems

like Back Pain, General Pain, Thyroid, PCOS, Diabetes,
Obesity (Weight Loss)
Very Few people come keeping in mind the Overall Health
and Our focus should be that.

Marga / Goal / Direction

2. Seated (Eyes, Fingers, etc) (Some people may sit in

Vajrasana, Sukhasana, Dandasana)

Why do people do what they Do?

Everyone has a higher purpose in Life.

Surya Namaskaras (Cat / Cow inclusive style)

Supine poses
Inversions
Prone positions
Pranayamas

Dharma / Swadharma / Responsibilities

Self-Duties, Self-Responsibilities, Are you fulfilling basic

responsibilities of family, etc.

3. Seated -> Standing -> Supine -> Inversion -> Prone ->
Pranayamas

SEQUENCING

1. Forward Bend = Paschimottana (Paschimottanasana,

Padahastasana)
2. Backward Bend = Purvottana (Ushtrasana, Urdhva
Tadasana)
3. Twisting = Parivrtta (Trikonasana)
4. Lateral (Bending same sides) = Parsva (Parsva Konasana)
5. Inversions = Viparita (Sarvangasana, Viparita Karani)
6. Special = Visesa (Natarajasana)

PRANAYAMA

Prana - Vital Energy Force; Yama - Extend, Stretch

v.v.v. important (Bahya); In: Secondary (Abhyantara); Stambha
(Retention)

Points of Focus - PRANAYAMA

Desa (Place of Focus) - Nostrils (Nadi Shodhana), Throat

(Ujjayi), Mouth (Sheetali)

POSTURES

Static / Stay Postures (Stay no.of Breaths or Counts)

Tapo Asana (Vrikshasana), Ushtrasana, Dhanurasana,

Chakrasana, Sarvangasana

Kala (Duration or Ratios) - IN : 4 counts | OUT : 4 counts |

IN : 4 counts | OUT : 4 counts (Nadi Shodhana counting) - 8
Repetitions

 Asana & Pranayama Combination (in Duration or Ratios) -

Brahmana (Purvottana / Back Arches) - Hold after Inhale in

the Asana. Beneficial for Individuals with fatigues, Lack of
Energy, Sleepiness, Lethargy, Asthma, Respiratory Problems,
etc. Virabhadrasana, Ushtrasana, Dhanurasana, Supta
Vajrasana, Matsyasana.
Langhana (Paschimottana, Forward Bending) - Hold / Stay
after Exhale. Beneficial for High Stress and anxious individuals
Samana - Inhale / Exhale Equal Ratio. No Hold. Good for
Normal People

Kala / Counting Ratios

IN: Hold: EX: Hold => 4:0:4:0; 4:0:4:4; 4:4:4:4

Example :- Nadi Shodhana
IN: Hold: EX: Hold (Left: Right: Right: Left)
(0:0:0:4); (0:4:0:0); (4:4:0:4); (4:4:4:4);

YOGA - PRACTICE SLOWLY WITH BREATH

Focus must be on Exhalation; Inhalation will improve

automatically.
Stress on Exhale. (Counting) If Inhale is more & Exhale is less,
then it is Dangerous and sign of disease or health problem.
Breath Oriented Asanas (Bandbend - IN; Forward Bend - EX;
{Twist - EX; Lateral - EX = Normal Breath })
Paschimottanasana - Exhale Oriented
Hasta Uttanasana - Inhale
Ustrasana - Inhale / Normal Breath
Trikonasana - Exhale
Parsva Konasana - Exhale
Dhanurasana - Inhale

AGNI (w.r.t. Digestive System)

Summer - Cooling foods, Aam Panna

Winter - Sweet followed by meals

Surya Namaskaras - Variation in Sequences

Seated (Catcow pose)
Virabhadrasana
Other Vinyasa, Mala...

SMARANA YOGA for Children

KMRR Yoga Apprentice Report

21 November 2015, Saturday
09.00 AM to 11.00 AM

By Dr. C. V. Rao

Smarana means remembering (of culture, teaching,

good habits, studies, etc)

Teach them to sit properly for at least 5 minutes.

Dharana, Candle, Picture, Close eyes, Concentrate on Ajna
Chakra. Intuition power will be developed. Memory and
Power to recollect.
Aim for Higher role models.
In order to make them good. During their Birthdays take
them to Handicapped Homes, Orphan and Poor children
homes, Slums. Also, make donations with their hands.
Ask them to water a plant daily taking care of them. Feed
Pets, Birds, Cow food and water regularly.
To build Social culture, we may take them to public parks,
gardens, natural settings, etc.

1. GOOD CONCENTRATION and CULTURE can only be

cultivated in the childhood.

And also to change one must realise and have Acceptance

for learning and adapting the Culture and Good Habits.
Children adapt to Negative and Positive Habits and are
influenced according to their situation. They observe their
Parents, Relatives and Surroundings and Learn and adapt.

2. Adults come to Yoga for getting relief from a health

condition, obesity, pains, aches, Back Pain, Hypertension, etc.

KIDS YOGASANAS

But, Children may come for some general activity as it is

part of our culture.
Yoga is good for overall development especially development of concentration and memory coupled with good
health and mind focus.
Most of the times kids do not even know that they lack
concentration.

HYPERACTIVE CHILDREN We need them to slow down.

Thus, we need to coordinate slow breathing with slower
movements.

SLOW Movements which coordinate in INHALE and EXHALE.

Tapoasana; for Balance and Focus (here, the mind is automatically controlled)
Pada Hastanasana / Urdhwa Hastanasana with slow
breath
Dynamic Surya Namaskaras
Trikonasana (Like Prasarita Padottanasana)
Virabhadrasana
Do Slow and Stay for more time...
Ardha Chakrasana (like Table Pose)
Chakrasana
Paschimottanasana
Uttanapadasana
Sarvangasana or Viparita Karani
Halasana
Pranayama Bhramari, Nadi Shodhana

3. There will always be a Generation Gap between

children and parents. Due to the advent of technology and changing times there will be differences in
opinion.

There are many delusions in todays times; kids get easily

diverted via Smartphone, social media, TV games, mall
culture, television, colourful world of advertising, etc.
Here, LAWS OF ATTRACTION plays a very important role.
The Law of Attraction works like a miracle on every child
and inspire them well.

4. Imbibing and influencing Children with Good Habits

and Culture takes Years.
It is advised that children start Yoga practice early.

5. INITIALLY, Teach in interiors of a wall instead of a

Park where their minds might be diverted.

DROWSY CHILDREN Slow, Lazy, Less Active, and Obese

kids must get up early and play more outdoor games.
Activated Surya Namaskaras

Put a Buddha Photo for inculcating the essence of quietness and focus.

 Kapalbhati and Bhastrika

They must concentrate on one Subject at a time.
If they commit any punishable mischief, they must be
taught a lesson. Instead of beating them, they should be
left in a locked room for a certain period of hours, or any
other such punishments or shrama.
Shanmukhi Mudra followed by Meditation can help the
child look inwards.
Prashantasana with nature sounds, jungle sounds, ambient forest and elemental sounds.
Children stay normal when there is low volume and
sounds. Talk to them in low voice instructions.
Allow them to eat tasty and nutritious foods instead of
sugars and refined foods which lead to excess energy and
hyperactivity.

ONE CAN EXPECT WELL ROUNDED DEVELOPMENT

IN A CHILD WHEN THEY EXPOSED TO Nature,
Sounds, Music, Activities, Skills, Culture etc.

Teaching styles and

communication skills

KMRR Yoga Apprentice Report

22 November 2015, Sunday
09.00 AM to 11.00 AM

By Dr. C. V. Rao

LEARN prompt Communication skills

1. Surya Namaskaras Teaching styles (Prepare chart

in advance)
2. Voice Culture (AUM 5 times / Each Day - Twice)
3. Importance of Language / Grammar (Medical
Dictionary for Better Communication)
4. Art of Relaxation with soothing words and
music.

Keep learning, as it is a never-ending process.

Improve Listening skills through watching Videos, Audios etc.
Also it improves understanding of the subject.
Read Books.
Chant Omkar and Mantra in Prayer. It is a very powerful way to
energise and build self confidence.
Voice Skills and Voice Modulation is important in Yoga
Teaching and also in life.

HOW TO START A NEW YOGA CLASS

Start with a free class for One Week.
Prepare 4 types chart for One Month. (Design
Sequences and Pattern)
General Yoga Class Pattern is :-

WAYS TO IMPROVE OUR VOICE AND

COMMUNICATION

Practice in front of a mirror

Record and replay our own voice and make corrections
Ask others to correct us. Ask for suggestions to improve
Make genuine effort to improve
Stay focussed and think before you start to instruct.
Read Nutrition, therapy, Yoga and other health books.

Prayer followed by one minute silence.

Warm-ups
Anuloma / Viloma
Standing Asana including Surya Namaskaras.
Sitting Asana (like Ardha Vakrasana etc)
Supine postures
Abdominal postures
Ardha Matsyendrasana / Twisting Asana
Inverted Postures 1 or 2
Matsyasana / Setubandhasana
Pranayamas
Conclude by Nadi Shodhana / 8 min Prashantasana /
Dhyana (Meditation for 15 minutes)

A General Yoga Class is for One Hour.

A Therapeutic Yoga session is one and half Hour long.
It is best to conduct Therapy sessions by category.
Divide Back Pain, Diabetes, Obesity, Hypertension,
etc.
Ask the Patients to take Bath and Come.

natural and self-healing through

food, therapy and lifestyle

KMRR Yoga Apprentice Report

24 November 2015, Tuesday

09.00 AM to 11.00 AM

by Dr. G. Sukanya

Dr. Sukanya is a BNYS and PGDND from Government

Gandhi Nature Cure Medical College affiliated to
University of Health Sciences.
She owns Good Health Nature Cure & Fitness Centre
(Centre for yoga, diet and nutrition counselling)

Yoga, Diet, Curative Methods, Meditation, Relaxation

Techniques

Naturopathy is a part of Ayurveda

But we do not use medicine made of metals or chemicals.

04064574943, 9290589706
1. Yoga Definition, History of Yoga
2. What is Naturopathy
3. Different from other modes of Medicine

YOGA DEFINITION

Yoga is a Union of Mind, Body and Soul

It is actually a true union between soul and supreme soul
(Atman and Paramatman)
Yoga is a path to prepare ourselves in aspects of the
mind, body, behaviours and emotions for superior goals
and consciousness.

HISTORY OF YOGA

Sage Patanjali, an ancient Scholar in Yoga gave the

Ashtanga Yoga (the Eight Limb Path); Yama, Niyama,
Asana, Pranayama, Pratyahara, Dharana, Dhyana,
Samadhi

COMPARISON BETWEEN OTHER SYSTEMS OF

MEDICINE
Allopathic is more of chemicals, hormones, surgeries.
It is advisable for emergencies. We cannot and should
not abuse our body with chemicals. Long Term usage
leads to side effects. These side effects are dealt
separately via more medicines. Again this chain of
side effects continues and is a never-ending process of
misery. It seldom cures. The symptoms may subside. One
cannot expect a 100% cure. The medicines are used to
manage only the symptoms rather than the person as a
whole.

A yogi should first inculcate these Yama and Niyama in

their life to teach others.
Anyone who follows this path can certainly attain higher
consciousness.

WHAT IS NATUROPATHY?
Treating an individual without any medicine, with correction of
Lifestyle
Natural Diet Sprouts, Salads, no refined, cooking methods,
No Medicine is used

Homeopathic medicine has a good response certainly

and people do believe in it. But there is still a stigma
attached to the practice.

systems. There are several concepts in Ayurvedic

sciences. It is both preventive and curative; treatments
may include Diet, Cleansing, Spirituality, Yoga, Massage,
Marma therapy, Medicine (Generally plant or mineral
based), Philosophy, Farming methods, Care and
Regimen, Surgery, other treatments, therapies and
applications, etc.

THERAPIES in Naturopathy are based on the

PANCHABHUTAS (Prithvi, Jal, Agni, Vayu, Akash
(Shunya)).

Example follows;

1. Hydro therapy
2. Mud therapy
3. Ice Water, Ice Pack
4. Vapour, Steam, Hot Fomentation
5. Air
We use water in different temperatures vapour, steam,
hot water, cold water, ice water, ice pack, ice, etc.

Ayurveda is a science of longevity. Ayuh means

Lifespan and Veda means Science. Therefore,
Ayurveda is a scientific way to expand the lifespan. It
has a holistic approach to an individual. It is a holistic
philosophy. It is based on the elemental matter i.e. the
Panchamahabhutas. It is the mother of all medicine

REASONS FOR HEALTH PROBLEMS

CAUTION for New Yoga Teachers:-

SPINAL DISORDERS like herniated discs, sciatica, cervical

spondilitis, etc are risky to deal with, and thus one must
learn proper yoga therapy. If there is severe problem
in the patient, ask them to go to an expert and get a
treatment. Generally, take normal and healthy people
for yoga. Or at the most you may take cases like Obesity,
back pain, sleeplessness, stress and anxiety, etc.

Lifestyle; eating habits, improper dinacharya /

ritucharya, rathricharya

DIET AND NUTRITION

Sattvic diet with less salt and spices, less oil, freshly

prepared. Sattvic food helps in health, mental & spiritual

development
Rajasic These foods are salty, spicy and aphrodisiac. In
olden days kings and kshatriyas used to have this food for
strength to fight and defend the kingdom from enemies. It
brings a lot of negative emotions Anger, lust, jealousy, etc.
Tamasic It is stored food, bakery food, refined, fermented
food, alcoholic drinks. Brings Laziness,

IT Industry has erratic timings Night shift, Afternoon shifts,

etc. This way the biological clock gets disturbed and gives rise
to hormonal imbalances leading to health issues like infertility
etc. This coupled with stress results in diabetes, obesity, blood
pressure, heart problems, and so on.
Younger people have started to suffer a lot due to this.

EXAMPLES OF HEALTH PROBLEMS

Normal diet vs. Naturopathy diet

Diabetes is a lifestyle disorder, therefore it is imperative to

understand its causes. How does diabetes arise? Due to
Lifestyle issues, Lack of exercise, abnormal eating habits,
increased tension and stress.

We do not suggest biscuits, supplements, heavily

cooked food, refined, fried etc. Instead we advice the
consumption of raw fruits and vegetables, sprouts, etc,
as fresh from the nature.

No medicine can help in these causes.

COWs Milk is close to the Mothers Milk.

Milk is considered Sattvic. Though, you may not avoid

milk as it is a very important diet and nutrition form for
vegetarians.

In Naturopathy; Yoga is prescribed as a Physical Exercise,

for stress and anxiety there is Pranayama, Meditation
and Relaxation techniques, and finally diet.

DIET IS VERY IMPORTANT

Slip disk Ice pack

Pain Hot fomentation
Obesity Diet, Yoga, etc
Skin tightening Mud therapy

WHAT TO EAT and WHAT NOT TO, is a science.

Modern scientific approaches do not usually accept these

concepts.
Daily and season regimen.

One can cure themselves with natural methods rather than

exposing themselves to harmful chemicals that give adverse
side effects and surgeries.

First Practice the Yoga of The 8 limbs

10

Asanas, Pranayama and Meditation

 Gain Expertise and start taking classes. Else you would get
a bad name should anything go wrong.
Half knowledge is dangerous and is of no use.
People are getting smart nowadays with the advent of the
internet.

For example: - Obesity patients may approach you for

weight loss. The traditional approach of yoga will be very slow
in weight management. In such cases, it is advisable to think of
a different approach, because the weight loss happens when
there are dynamic movements like hot yoga, Bikram yoga,
Ramdev baba etc.
There are many earning potential in Yoga. You may be a Yoga
Consultant to companies, schools and take weekly classes.
Avoid Outside food, processed foods, refined, oily, Exercise
regularly,
Blood Pressure normal ranges vary.

Kids can do any yogasanas, so may start with children.

Beyond 8 years is good age for advanced practices.

YOGA IS AN ISOMETRIC EXERCISE.

STRENGTH can be developed after more repetitions

ENDURANCE withstanding power, staying in a pose for
more time.
INJURY recovery depends on nutrition, rest, extent of
the injury,
Check Weight, Height and other details before joining
the people for yoga to determine their yoga program.

Health and Hygiene to safeguard from Allergy

Soap separate
Wash clothes and dry them in sun
Coconut oil massage

Fever, cold, cough

Foreign body, virus
Body Temperature

Body has its own healing capacity

Lot of water and rest
*If there is bacterial infection one may use anti-biotic.
Ancient times:- Pressure steam, eucalyptus oil, hot water bath,
fomentation, milk /turmeric, and complete rest.

Acidity/ Hyperacidity:

Improper food, wrong food, spicy, tea/coffee, untimely

consumption, binge eating, sleeplessness, tensions and stress,
(these are all lifestyle disorders)

Loose motions

Improper diet, overeating, lack of sleep, binge eating, and

drinking in-between meals, etc., leads to LM.
Please do not have medicine to stop motions. Give a chance to
the system to cleanse and clear the intestine.
*Shankh Prakshalan, Basti, Dhauti.
Ayurveda Virechana tablet
Kichchdi diet, vegetables, lentils, ghee, spices

Asthma, Cold
can have Warm Water for relief.

Weight Loss

Lemon & Honey water in morning helps

Yoga is comparable to Occupational Therapy.

It can be done in many ways slow, fast, medium, strength.

Anyone can do, at any age with minimal or no injuries.
It should be included as a lifestyle and continue lifelong.
It is for overall health.
Yoga is highly therapeutic in nature and can be applied to any
occupation or a health condition.

Raw Foods can be consumed

Wash them in warm water or salt water.

Pesticides can be wade off.

Consume local and seasonal foods.

Banana if consumed in cloudy weather or rainy season may

produce cough and cold.
Custard Apple cold and cough do not eat.

11

High calorie foods Oils, Butter, Ghee, and Cheese may be

avoided.
Guava is rich in Vitamin C and antioxidants

HOW ARE FATS DEPOSITED IN THE BODY?

Just like a bank, where people go to deposit extra money.

Similarly, when we eat more than required quantity of food, it
is converted to fat and stored in the body.
Weather it carbohydrates, oils, proteins, etc., extra is just
stored.

Fats are stored primarily in the Liver (in the form

of glycogen), muscle (glycogen), and adipose tissue
under the skin and over the organs.

Distribution of Fat in Men and Women

12

contraindications in yoga

KMRR Yoga Apprentice Report

24 November 2015, Tuesday

11.30 AM to 12.30 PM

By Dr. Lakshmi, BNYS

Vemana Yoga Research Institute

Contraindications are a scientific approach to Yoga. Here, we
learn to understand to Human Body and apply the Yogic Kriyas
(Asanas, Pranayamas, Bandha, Mudra, Kriyas etc,) depending
on the health condition of the Person.
There is a high possibility of Injuries and health hazard with
improper practice of Yoga.
It is advised to consult an experienced and professional Yoga
Therapist for the treatment and management of a health
condition or Disorders. (Body and Mind Imbalances)

Yoga Therapist Who is an YT?

YT is one who is educated in Yoga Sciences

Understands Human Body and its Functions

Understands Nutrition
Understands Health Problems
Has Good Communication and teaching skills
Should also understand the spiritual aspect.

Back Ache

Avoid Inversions like

Sarvangasana etc.
They can do other Asanas and
Kriyas safely without any fear.
Vajrasana
Bhadrasana
Balasana / Shashankasana
You may avoid yoga in cycles
(they can do Pranayamas)

Digestion Problems
Pavana Muktasana
Uttana Padasana
Paschimottanasana
Dhanurasana
Salabhasana
Mandukasana
Bhujangasana
Simhasana
Vaman Kriya

Respiratory Disorders

Vakrasana
Kattichakrasana
Setubandhasana
Ushtrasana
Bhujangasana
Salabhasana
Vrikshasana
Ardha Matsyendrasana
Markatasana
Trikonasana
Vajrasana

Jala neti & sutra neti

Pranayama
Kapalbhati & Bhastrika

Heart

Yoga Nidra
Prashantasana / Shavasana
Relaxation techniques
Meditation

Pranayama
Joint problems
Vakrasana

Menstrual Problems

Hypertension
Shitali
Shitkari

Psychological problems
Migraines, Headaches,
stress, anxiety, depression

13

Diabetes

Ardha matsyendra, twisting asanas

Eyes

Cleaning
Trataka
Eye exercise
Neck Problems
Slow neck exercises

Obesity / weight
reduction

Naukasana
Uttanapadasana
Paschimottasana
Dhanurasana
Bhujangasana
Salabhasana
NATUROPATHY AND YOGA
IRIDOLOGY (IRIS Analysis)

Thyroid disorders and yoga

KMRR Yoga Apprentice Report

26 November 2015, Thursday

10.00 AM to 12.30 AM

by B. Kalyani Madam

1. Discussion
2. Knowing the Signs & Symptoms, Analysing
the Cause, Understanding our Goals, Means
& Methods to reach the Goals. {Heyan, Hetu,
Hanam, Upayam}
3. Pancha Pranas Udana Vayu
4. Yoga Demonstration
5. Yoga Therapy for Thyroid Patients (Awareness
for Yoga Teachers)
Heyan (Symptoms)

Thyroid; its importance and its Function

Weight Gain, Weight Loss, Palpitation, Sleep Disorders,

Appetite, Blood Pressure, Memory, Hair Loss, Skin
Disorders, etc

Thyroid is an endocrine gland located at the throat chakra

in the Neck. It is a butterfly shaped organ.
It secretes hormones acting as chemical messengers in
the body to carry our important functions.
Thyroid and Parathyroid Glands combine to function in
the growth and development of the body. They are a
linking glandular system and their righteous functions
bring optimum balance in the body.
Their erratic or under function leads to myriad of issues
like weight gain or loss, hair fall, reproductive issues,
concentrating issues, delusions, digestive system issues,
metabolic issues and other autoimmune disorders, etc.

Hetu (Cause)

Stress, Food, Lifestyle, Environmental

Hanam (Goal)

Lifestyle correction, Walk in the Sun, What you connect

to do that activity, spend time with family, Do what
makes you happy within social limits, Watching TV,
Change Attitude & Positive Attitude, Food timings,
Exercise & relaxation, Creativity & innovation, Pleasant
Music, Devotion & Spiritual.

Upayam (Means)

Walking in the Park, Any activity which you can start

easily, Temple Pradakshina, Pets, Practising Music, Yoga
{Holistic practice is better}, Gardening,
Chanting in Jalandhara Bandha,
Postures Sarvangasana, Setubandhasana, Baddha
Konasana, etc.

14

Thyroid Glands correct function brings balance in

the body, regulates calcium in the body, and helps
in metabolism and so on.
CONCLUSION:-

THE MAIN CAUSE OF ANY AUTOIMMUNE DISORDER AND

METABOLIC SYNDROME IS STRESS AND ANXIETY.
It is only stress which keeps our minds busy working all
the time and gives no rest to the mind.

HINTS FOR CHANGE:

Try to be stay happy

Stop judging people and actions
Start living afresh
Start simple physical activities, walk in nearby gardens
Stop watching stupid Television
Practice simple Asanas, Pranayama, meditation etc.
(Breathe more fresh air)
Develop good food culture
Have more fluids to keep the Prana flowing
Make possible and practical lifestyle changes
Good restful sleep and Relaxation is essential.

YOGA FOR BETTER THYROID FUNCTION

Proper Diet, Exercise, Good Relaxation, Breath and
Right Thoughts are a must for balanced body and mind
functions.
Yoga is considered to be the best and foremost practice
forwarded by our ancient saints and also mentioned in the
Vedas & other ancient scriptures.
Yoga practice automatically corrects many physical ailments
and brings the body and mind in balance for higher
concentration and prepares the self for superior mastery in
meditation.
Meditation is a great practice which can be started beginning
with 15 minutes a day to depending on your requirement and
purpose or goals.

15

ASANAS (Include these in regular yoga session)

Trikonasana
Uttana Padasana
Ushtrasana
Matsyasana
Sarvangasana
Setu Bandhasana

PRANAYAMAS

Ujjayi Pranayama
Omkar Pranayama

BANDHAS

Jalandhara Bandha (Shitali or Shitkari Pranayama)

RELAXATION TECHNIQUES
Prashantasana / Shavasana
Yoga Nidra
Dhyana / Meditation for

- 8 minutes
- 20 minutes
- 15 minutes

Yogic Asanas or Vinyasa Krama has to be performed

very slowly by PATIENTS.
ALSO TRY VARIOUS ASANAS coordinating breathe with
Omkara.

16

NATUROPATHY AND YOGA COLON

CLEANSING AND OTHER REMEDIes

KMRR Yoga Apprentice Report

28 November 2015, Saturday
09.30 AM to 10.30 AM

By Dr. N. Dinesh Raj, BNYS

Chroma therapy
Hydrotherapy
Baths
Enema
Mud therapy
Air therapy
Space therapy
Diet: Food and Nutrition
Exercise: Yoga and Kriyas
And more...

Dr. Dinesh Raj currently serves Indian Red Cross Institute of

Yoga and Nature Cure part of Indian Red Cross Society.
Dr. Dinesh was an exceptional man with immense modesty.
He patiently answered all our queries and in fact he also
introduced us to a live example of a lady who reduced in
excess of 10 kilos in less than 2 months.
He also guided us to hydrotherapy setup room where
the colon cleansing initiation takes place. His approach in
explaining the concepts were easily delivered.

There is a good response and fine success rate with

Naturopathic medicine.

The below are the points discussed:-

Personal Introduction
Purpose of life
Naturopathy definition
Treatments and therapies
Comparison of other systems of Medicine
Case Studies and experiences
Importance of Diet

Every Medicine system is important.

Allopathy is important in its own way.

Example: In Diabetes

Allopathy attempts to manage the symptoms of Diabetes

Mellitus through giving insulin via medicine (tablets made
with concentrated chemical elements)
Naturopathic treatments focus in the Diet and Exercise
as a remedial measure. Other natural therapies may
be prescribed but with no side-effects as there are
no chemical involved. Gradually, the sugar levels are
normalized, insulin secretion is homogenized and the
dosages of Allopathic medicines also reduce (in a few
cases the medicines are withdrawn or stopped)

HIS FORMAL ADVICE TO NEW PROFESSIONALS /

STUDENTS
Learn to Serve, carry forward
Take the work or subject like a project
Practice a lot
NATUROPATHY is a different system of medicine
There are no possible side effects or reactions
Depending on the Illness and Health Condition or Problem, we
advice the treatments and therapies

Treatment are based on the 5 Elements; Sky, Air, Water,

Fire and Earth. Examples of treatments are given below: Acupressure
Acupuncture
Massage
Magnet Therapy

The Scope of Naturopathy is wide.

The Naturopaths are usual Doctors in Medicine. They
also go through similar entrance test and selections.
Even they study Anatomy and Physiology.
We have helped resolved many cases that are not been
able to cure in the mainstream medicine.

17

Examples: - Effective Weight Reduction, effective PCOD

treatment, Efficient glandular functioning, reverse thyroid
ailments, cure asthma, Skin Allergies and diseases, Chronic
Constipation, Headaches, Spinal disorders, Detoxification,
Colon cleansing, etc.
Healthy and highly scientific methods are applied in the nature
cure therapies.

ADVICE

Every person is unique and lives in his or own ways.

The toxins and weight gained in many years cannot be
taken out in a few days.
This is the reason why we have to design a unique
program for unique people with many different problems.
Diet Pattern changes, their treatment methods changes,
Exercise approach is altered to suit them. Some may need
acupuncture, but some may need something else.

18

NATUROPATHY AND YOGA

IRIDOLOGY - IRIS Analysis

KMRR Yoga Apprentice Report

28 November 2015, Saturday
10.30 AM to 11.30 AM

By Dr. T. Krishna Murthy, Naturopathy Specialist

By Dr. T. Krishna Murthy (Dip. Of Naturopathy - 1973)
Indian Red Cross Institute of Yoga and Nature Cure
Indian Red Cross Society

THE DIGESTIVE SYSTEM

For many diseases the Digestive System is the pathway.

Thats why it is paramount to keep it healthy by eating on
time, eating healthy, eating right etc. Also by following
the correct way to drink water and other fluids helps the
system to be in shape.

1980 2007 (Superintendent Govt. Nature Cure Hospital)

1990 2007 (Principal Gandhi Naturopathy Medical College)

Dr. Krishna Murthy was very humble in allowing an

opportunity in interacting with us. We thank him for
his valuable time and exchange of few words that
will definitely change the course of our life.
The below are the points discussed: Personal Introduction
Specialisation
Importance of Digestive System
Toxins and Diseases
Importance of Diet
Importance of Exercise esp. Yoga

Dr. Murthy can diagnose a disease or problem of an

organ by looking at our eyes. His specialization is
Iridology or IRI Diagnosis.
IRIDOLOGY is the analysis of a disease by diagnosing the
iris of the eyes.
He looks in the eyes like a watch clock. As the hour handle
touches every hour, there is a sign of organ disease or
disorder.
The changes in the lines, fibres, colour etc; shows the
current health condition.

These signs in the eyes denote the problems in the

parts of the body or organs including pain, disease,
deterioration etc.

TOXINS
Toxins can be present in any part of the body namely,
intestines, kidneys, lungs, skin, etc in forms of solids, liquids,
air, etc.
Toxin pathways are stools, sweat, urine, breath, etc.
Many Diseases form in the body because we are unable to
expel these toxins efficiently.
Major cause of disease is due to constipation or not excreting
(motions) regularly.
There is a saying in an Indian language Prataha Kalam,
Mala Darshanam which literally means Expelling waste
early in the morning

90% of the Digestive Disorders (Ex: - Constipation)

can be prevented by following the following simple
ways: Taking early dinner.
Drinking 3 to 4 litres water a day.
Do not drink water during meals
Chew your food until it forms paste.

THE OATH OF HIPPOCRATES OF KOS, A GREEK

PHYSICIAN
(The modern medicine is based on the Greek systems of
medicine and considers Hippocrates as the father of modern
medicine)

19

 I will use the treatment to help the sick. I will

never use it to injure them or wrong them. I will
never give poison to anyone.

YOGA helps greatly in the Elimination of Toxins

from the Body.

20

NATUROPATHY AND YOGA PANCHAMAHABHUTAS AND CAUSE FOR DISEASE

KMRR Yoga Apprentice Report

28 November 2015, Saturday
11.30 AM to 12.15 AM

By Dr. Pavithra, BNYS from Karnataka

Currently working as RMO (Resident Medical Officer), Indian Red Cross Institute of Yoga and Nature
Cure part of Indian Red Cross Society

(For pain relief, awaken nerves in case of paralyses; relax the

nerves in case of anxiety & stress)
For the above and more health problems, Water may be used
in different modes like ice cold, room temperature, pure water,
hot, 40, medium

Dr. Pavithra gave us her valuable time from her busy

schedule. We are indebted to her. She was called three
times for a meeting, but she chose to be us. We thank
her from the depth of our hearts.

EARTH

In Karnataka state, acupuncture is a part of BNYS degree

and she is one of the fortunate to have learnt the techniques. She inserts that; with Acupuncture one can cure
a number of disorders.

DIET

The below are the points discussed: Panchamahabhutas

Treatments based on these Bhutas
Reasons for disease
Importance of Food

Naturopathy is a Drugless (Chemical free) system of

Medicine.
Naturopathy generally treats an individual with the
principles of Panchamahabhutas or the Five Great
Elements namely; Sky/Space, Air, Fire, Water and
Earth.

Mud bath, mud pack, feet pack, leg pack etc

mud has cooling properties. Mud should be extracted without

any contaminants and be processed well for further use.

Fasting

Ex: - If someone has diabetes or taking medication, then food

will be given within limits or is well regulated. Because medicines cannot be withdrawn immediately, but with regulated
diet gradually the medicines may be reduced or withdrawn.

According to a Patients health condition, we prescribe

fasting. We also have to check several other factors like
age, blood pressure, pulse rate, etc.
Once a patient is with normal pulse rate, BP, up to middle age, etc then they are asked to fast on: Liquids
Raw diet, Sprouts
Cooked boiled, steamed,

TREATMENT PLANS

MASSAGE
Oil Traditional Sesame (Til seeds) etc

Fasting Plain water or other diet plan

Hydrotherapy Tub baths, spinal baths, Hip baths, sitz bath,
foot bath, Steam bath, etc

oil is just used as a medium. Massage improves circulation,

mobilises fat, Massages organs, Generates heat in the body,
Activates and massages the muscles and nerves in the body.

WATER

21

EXERCISES

Joint Exercises
Therapeutic Yoga
General Yoga

Therapeutic Yoga

Every Case is different. Pains, Diabetes, Obesity, Thyroid,

Hypertension, etc.
Naturopathy follows BODY COMPOSITION

REASONS FOR ANY DISEASE

1. Lowered Vitality with regards to immunity, a
person has low vital force in order to fight any
disease.
2. Abnormal composition of Blood and Lymph
We check the blood reports to see the normal
and abnormal range. Any abnormal secretions
in the body like blood, saliva, urine, stools, etc
may cause a disease.
3. Accumulation of Morbid matter We are not
throwing or excreting the waste or extras in the
body such as sweat, air, carbon dioxide, urine,
stools, phlegm (sputum), etc. This may cause
disease.
Case Examples

60 years Old Obese, Skin Problems

Naturopathy and yoga are good
Intestine and stomach should be treated
Treatment: Laghu Shankha Prakshalan, have much water, walk regularly, few exercises and asanas
Enema, Food fibre rich, oil massage, mud therapy if the
skin is not open or has no cuts nor is bleeding.
After normal bath and finally, Neem water bath and wipe
Sun bath in Banana leaves for detoxifies

22

NATUROPATHY AND YOGA lifestyle

KMRR Yoga Apprentice Report

28 November 2015, Saturday
12.15 PM to 12.40 PM

By Dr. Gayatri, BNYS

By Dr. Gayatri (BNYS) currently serves Indian Red Cross Institute of Yoga and Nature Cure which is a part of Indian Red
Cross Society

Six Naturopathic principles can be mentioned as

follows:1. A belief of the bodys natural power to heal
2. Identify underlying or root cause of problems rather than
symptoms.
3. Using natural methods to treat
4. Educating patients to maintain good health
5. Understanding the body as a physical and a spiritual entity
6. Focus on overall well-being and disease prevention

Naturopathy is a complete science and an art as well.

It is a Science of medicine and an art of treating and healing.

Naturopathy requires a deep understanding of

biology of the body and the very basic elemental
chemistry of the nature.

The above illustrations brief us about the number of

treat procedures possible in Naturopathy. If we observe
closely we would not find any surgical element or chemical concentration here which makes Naturopathy special,
safe and favourable for Human kind at large.
It is even cost effective and easy to understand.

23

24

NATUROPATHY AND YOGA

regular exercise

KMRR Yoga Apprentice Report

28 November 2015, Saturday
12.40 PM to 01.00 PM

By Pingali Narsinga Rao

Currently practising at Indian Red Cross Institute of

Yoga and Nature Cure (Indian Red Cross Society)
Shri. P. N. Rao is a spontaneous, active gentleman but a
down to earth personality. He was a student of KMRR
with Dr. C.V. Rao of Batch 5.

YOGA IS A GIFT

Yoga is a Gift of Nature to us.

As a Yoga Teacher you are lucky to be distributing great wisdom of the Vedas. Start small and eventually it will grow if you
are looking to start a business.

YOGA IS A REGULAR PRACTICE

Yoga is a regular practice and there is no holiday. Just like we

eat, sleep, do our ablutions; that similar way yoga too is an
everyday practice.
We must all plan or prepare a timetable and include some
form of exercise mainly yoga. All must find time for physical
activity.

YOGA AS A PHYSICAL ACTIVITY

We must accept any Physical Activity (or Yoga) as a lifestyle.

Exercise like yoga works in overall development of an individual with respect to Body and Mind.

FEW BENEFITS OF YOGA

Simple problems like cold, cough, fever can be avoided with

Yoga practice. With good health automatically the performance of an individual will improve in all spheres of life; be it
studies, job, married life, sports, or any other vocation.

Yoga improves strength and stamina of an individual.

It also improves the digestive system enhancing the Digestion, Absorption, Metabolism and Elimination in the body.

25

THE HUMAN BODY Basic Anatomy

and Physiology

KMRR Yoga Apprentice Report

05 December 2015, Thursday
09.30 AM to 12.15 PM

By Sravan Kumar Reddy

Why the study of Anatomy and Physiology is important in Yoga?

BPT Bachelors of Physical Therapy,

PG Diploma in Early Intervention,
Certified Neuro-Developmental Therapist Paediatrics &
Adults (USA & Netherlands),
Certified Sensory Integration (USC & Western Psychological
Service, USA)

Anatomy is the study of the shape and structure of the body

and its parts or organisation in detail.
Physiology is the study of the functions and understanding
the process of the functions of the body (structure) and its
systems.
The better understanding of the Body enables us to take better
care of ourselves.

Mr. Sravan Kumar with his background in Physiotherapy gave us valuable points and insight in a
nutshell of the basics of Anatomy and Physiology of
the Human Body.

We will understand our health condition better and eat, work

and live accordingly.
In relation to Yoga, we will know what kind of practice will
benefit or damage the body. Yoga if done well with the understanding of the current health condition and anatomy and
physiology can work wonders for our health.

He even correlated the Human Body with Yoga practice. It is our fortune to have extraordinary people
like Mr. S.K. Reddy who look ancient science of Yoga
through modern approach and understanding. His
work has helped us understand Anatomy and Physiology better in relation to Yoga.

It is compulsory for a Yoga Teacher and Trainer to have a

proper understanding of the Human Anatomy and Physiology
to advice Therapy. Else, it is better to stick to standard practice
for healthy and normal people.

BODY SYSTEMS AND ORGANS DISCUSSED IN

BRIEF:1. Skin and Integumentary System
2. Skeletal System
3. Muscular System
4. Nervous System and the Brain
5. Respiratory System
6. Circulatory System
7. Lymphatic System
8. Digestive System
9. Liver
10. Urinary System
11. Endocrine System

26

27

PHYSIOLOGICAL EFFECT OF ASANAS

OR PRANAYAMAS TO THE ORGAN SYSTEM
Skin
Bones
Muscle
Brain
Lungs & Heart
Blood and Lymph
Stomach
Kidney
Glands

MUSCULO-SKELETAL SYSTEM

Bone Skull, Upper Extremity of Thorax, Pelvis & Lower Extremity, Bones of the Hand, Bones of the Foot, Structure of the
Vertebra.
Structure of Bone
Structure of Muscle (Musculature System)

- Asanas
- Asanas
- Asanas and Pranayamas
- Pranayamas
- Pranayamas
- Pranayamas
- Asanas
- Asanas and Pranayamas
- Pranayamas

PAIN Normal to Severe is due to muscle overuse

and lack of rest.

INTEGUMENTARY SYSTEM Epidermis, Sub- Dermis and Dermis

Functions of Skin

Protects internal organs

Protects from infection
Keeps us hydrated
Protects us from changes in temperature
Participates in temperature regulation
Excretes waste matter through perspiration
Acts as a receptor for touch, pressure, pain, heat and cold
Protects from Sunburn
Generates Vitamin D through exposure to Suns Ultraviolet
Rays/ Light
Stores Fat, Vitamin D, Water and Glucose

28

 Clears drugs and harmful substances from blood

Regulates Blood clotting (Blood viscosity)
Immune factor
Bilirubin

URINARY SYSTEM
Nephron

ENDOCRINE SYSTEM
SUMMARY
SYSTEMS and EFFECTS through YOGA
NERVOUS SYSTEM

Brain/CNS, PNS
Functional Areas of the Brain

RESPIRATORY SYSTEM

Gas Exchange
Anatomy --> Airways (Lungs and Respiratory muscles)
Gas exchange occurs in Alveolar region of the Lungs
Alveoli --> Arteries & Veins

Skin
Bones
Muscle
Brain
Lungs & Heart
Blood & Lymph
Stomach
Kidney
Glands

CIRCULATORY SYSTEM

Pulmonary Circulation (Pulmonary circuit) --> BP (Compress/

Systolic, Opens/Diastolic)
Systemic Circulation (Aorta Blood supply to Heart)

LYMPHATIC SYSTEM
Removal of Interstitial fluid (Capillary micro-circulation)

DIGESTIVE SYSTEM
LIVER

Bile helps carry waste & breakdown fats

Production of certain proteins for blood plasma
Stores and releases Glucose as needed
Processing of Haemoglobin for use of its iron
Conversion of harmful ammonia to urea (end products of
protein metabolism that is excreted in urine)

29

- Sweat, Tone, Glow

- Flexibility & Pain
- Strength, Flexibility, Nutrition
- Relaxation, More hormonal control
- More Oxygen intake, Better Fluid exchange
- Better Nutrition, Chemical release, Clean & O2
- Increase efficiency
- More fluid exchange
- overall change in body and systems

30

Coronary Artery Disease

Normal Artery Vs Narrowed Artery

31

A Balanced immune system

32

33

FOOD AND NUTRITION

KMRR Yoga Apprentice Report

13 December 2015, Sunday
10.00 AM to 12.15 PM

By Anuradha Gopalan
Nutritionist, Nutrifi

Anuradha Maam gave us good insight on how and what

to eat. She even went deeper into concepts like free
radicals and damage caused by them. She gave us simple
solutions to get rid of problems related to diet.

It provides energy
It has vital nutrients that are needed by our body to build
(growth & development), repair, and maintain.

We need food to survive

Exercise and Diet are very important and go hand in hand.

Food is the Fuel for our body.

Intake of a balanced diet is a must in order to receive all the

nutrients every day. Some nutrients are stored but some are
not.

Example: - We maintain our Cars properly; we fill

fuel, maintain regularly and use every day. If we do
not give it service or do not use it, it will spoil.

LIFESTYLE DISEASES
Diabetes
Hypertension
Heart Disease
Cancer
Thyroid problems
PCOD
Arthritis
Obesity
Low energy levels

Similar, when we eat, we also should move. Our

body is not designed to sit or stand for long. It is
rather design to move and work.
Living a life in balance is an art and a science.
DIGESTION

Digestion starts in the mouth, salivary amylase helps breaking

down the food.
Nutrients are absorbed in the body for use.
Carbohydrates, fats, proteins, vitamin, minerals and water are
6 nutrients.

* These all can be prevented and reversed to normalcy in many cases.

FREE RADICALS

Free radicals are the reason for aging, deterioration and even
cancer.
It is when oxidation takes place at cellular level (atomic or
elemental level) and they are damaged.

Macronutrients = Carbohydrates, Proteins, Water and Oils

& Fats (These nutrients the body needs in large quantities or

in grams)
Micronutrients = Vitamins and Minerals (these nutrients
are needed in small or tiny amounts like in milligrams or even
less)

There are many sources of Free Radicals: It is a by-product of Metabolism

Air Pollution
Smoking
Radiation
Fried, Junk and processed foods

FUNCTIONS OF FOOD

Food contains one or combination of six essential nutrients that are needed by our body.

34

5. Fruits
6. Nuts and seeds (oils and fats are extracted from these as
well as milk)

Stress (anxiety, trauma, tension, strain, etc)

Medications
Inorganic Pesticides and Herbicides
Toxicity

Further Explanation of free radical damage

9 inch plate with one serving (balanced meal)

1. 1/6 raw vegetables
2. 1/6 cooked, steamed, stewed
3. 1/6 curries
4. - cereal, millets, whole grains
5. - proteins; dal, chole, rajma, paneer
6. Little fruits
7. Little curd or buttermilk

Free radicals are weaker molecular bonds that need electrons

to survive. They steal electrons from healthy cells or disturb
them weaker too. Our body as a self defence mechanism
creates free radicals in order to make the intruding pathogens,
viruses and bacteria helpless and aimless and rendering them
no support. Continuous stress creates a chain reaction of free
radicals in the body giving rise to many disorders.

ANTIOXIDANTS

YOGIC DIET

1. Ahimsa avoid any kind of violence or harming a conscious living being (no meat consumption)
2. Vegetarian
3. Fasting once a week to cleanse, detox and give rest to
the organ systems.

Antioxidants are known to slow aging by reducing the free

radical damage.
Excess free radicals are controlled by Antioxidants

Source of Antioxidants
Fruits
Vegetables
Nuts and seeds
Millets

PRINCIPLES of EATING RIGHT

Never wake up to Tea or Coffee (this habit increases BP,

sugar levels etc)
Eat every 2 hours to stop craving / binge eating and maintain right energy amounts in the body.
Encourage snacking of sprouts, nuts, fruits to amplify positive quality energy. This reduces negative body response
and controls inflammations.

Myth buster
Plant foods do not have cholesterol
HUMAN BODY is a Gift of GOD

Our body can heal itself

Give it the right raw materials
Pay attention to the food you eat
Eat a balanced meal

BENEFITS OF EXERCISE

Exercise improves body function and improves digestion,

absorption, metabolism and elimination.
Yoga is the best form of Exercise that influences not only
the body but all the dimensions of a human entity i.e.;
physical (physiological), mental (psychological), emotional,
intellectual, spiritual.
Yoga also opens further facets like ecological mindset,
empathy, improved consciousness, and so on.

BALANCED DIET PLATE

Six Food Groups
1. Cereals, grains, millets
2. Pulses, legumes, lentils
3. Milk and milk products
4. Vegetables

35

36

anatomy of the spine, its disorders

and yoga therapy

KMRR Yoga Apprentice Report

16 December 2015, Wednesday
10.00 AM to 12.00 PM

By Smt. V Rajeshwari Madam, Yoga Therapist

Yoga Therapy is a challenging subject and Rajeshwari Madam in her limited available did justice. I
appreciate her efforts and approach to handle the
subject.

Grief
Shock
Discontentment
Conflict
Resentment
Guilt
Insecurity
Stress

She approached yoga therapy via the spinal route which is

quite intimidating at first but understandable.
The spine is the foundation for the body and it also has a tendency to get effected by our lifestyle habits.

Our Thoughts take a huge toll on our spine

health than the physical causes
Dense emotions Bog you down
Clear your emotions at the earliest

Let us understand how the spine affects our overall

health and different dimensions in our life.

When you dont learn to stay at ease, you get

a disease

KNOW YOUR SPINE

ANATOMY OF SPINE
A healthy spine is axis to the universe
Reasons for degeneration of the spine
BIOLOGICAL CAUSES (Internal)

Aging
Diseases like Osteoarthritis, Osteoporosis
Genetic reasons
Infections
Pregnancy (causes weakness)
Menopause
Tumours
Deposit of extra calcium
Ankylosing Spondilitis

EMOTIONAL CAUSES (Internal)

Fear
Anger

37

ENVIRONMENTAL CAUSES (External)

Stress / Lifestyle
Obesity / travelling
Accident / Injury
Nature of Job
Germs
Bacteria: T.B
Diet: - Junk food, pickles
Wrong practices: - Gym
Improper Exercise
Seasons
Pollution & toxins

COMMON LOW BACK ACHE IV

Four stages to disc hernia

Degeneration > Prolapse > Extrusion > Sequestration

WORKING WITH SPINE

Increased whole body inflammation is tied to poor
recovery from a low back
Herniated disc > high IL6 serum levels
THERAPEUTIC APPROACH TO SPINE CORRECTIONS

SPINAL DEVIATION I ROUNDED UPPER BACK

PAIN RELIEF

Seating for long hours before computer

Wrong posture
Age related
Asthma
Lack of exercises
Protecting oneself
Low confidence

Flexibility (stop where the pain starts)

Strengthening the spine (use your own body weight)
Challenge (use weight)

Sequencing of Asanas for Low back pain {you may

take support of props}
Supine = Pavanamuktasana, Markatasana, (all using one leg)
Prone = Salabhasana, Bhujangasana
Seated =
Standing =

SPINAL DEVIATION II COMPRESSION TO THE SIDE

Corn in the foot
Heel pain
Knee pain
Hip
Wrong posture
Polio
Childhood deformity
Menopause
Calcium deficiencies

RELAXATION TECHNIQUES
Meditation / Visualization
Yoga Nidra

PROGRESSION OF ASANAS (May be done on the

chair)
Forward bend
Back bend
Axial rotation

SPINAL DEVIATION III EXCESSIVE CURVING OF

LOWER BACK
Pregnancy
Obesity / Big tummy
Stilettos
Wrong postures
Flat feet
Long hours of driving
Long hours of seated or standing job

Progression of Asanas
Twist
Lateral stretch

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ASANAS DEMONSTRATION For stretching spine

Virabhadrasana (hold weight to challenge the spine)

Half Padahastasana (hold weight to challenge spine)

Heyam Dukham Anagatam (Pain that is yet to

come can be avoided)
Forward Hands
Hips rotation
Leg lifts (bending one leg, lift one leg)
Markatasana variations
Setu Bandhasana / Bridge pose variations
Bhujangasana (with feet apart for people with spine problems)
Salabhasana (with single leg and chin down touching the floor)
Niralambasana variations (one or both legs)
Apanasana / Pavanamuktasana variations
Sitting with support (for meditation / Pranayama)
Shavasana for Upper rounded back (keep support under neck)
Side child pose

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consolidated report on
my observations

KMRR Yoga Apprentice Report

19 December 2015, Saturday

By Atul N Panchal

LETTER OF GRATITUDE

I am very happy and fortunate to receive guidance from

KMRR Team of Professional Yoga Trainers, Doctors and
Industry Experts in Nutrition, Health and Exercise sciences.

TENETS OF GOOD LIFESTYLE HABITS

Live stress free

Sleep well (7 to 8 hrs)
Give adequate rest during illness/injury/pain for better
repair & recovery or healing
Regular & timely exercise and workout
Drink water up to 4 litres in a day
Eat when hungry
Eat vegetarian and include dairy, fruits, vegetables, lentils, legumes, nuts and seeds, whole grains, cereals and
sprouts
Do not drink water or anything during meals
Plan the day or days in advance
Do fasting once a week to detox, cleanse and give rest
to the body systems. Have liquids and fruits, vegetable
salads, and stews during fasting.

I have learnt the right ways to carry out my daily life and
even plan well for the future. It is my sincere advice to
the citizens of India and World to accept and understand
the ancient art and science of Yoga for their ultimate
wellbeing.
Yoga has restructured and changed my life and therefore
will give you the same benefit. But, remember to learn
from the wise as we do for any academic subject or skill.
Only the wise, experienced and talented can understand
and guide you well.
Kindly take this honest advice and fill your life with true
health, wealth and happiness.

REPORT SUMMARY

This Report is based on the Science of Naturopathy and Yoga.

It stresses the face that diseases can be mostly prevented and
also can be cured therapeutically and scientifically without
chemical drugs, hormones, surgeries etc
This report suggests the fact that Naturopathy and Yoga are
not only an Art but also a complete Science of Therapeutic
Medicine.
This report is brief yet it contains enough information about
Yoga Philosophy and Lifestyle, Diet and Nutrition, Anatomy &
Physiology, Healing Science, Therapies, etc. The above knowledge will enable individuals to stay healthy for life and manage
themselves better.

TENETS OF BAD AND WORST LIFESTYLE

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Getting up late
Not bathing properly or not bathing at all
Not taking care of the body and staying unkempt & untidy
(Unclean & Unhygienic)
Not drinking enough water
Not washing hands before food
Having outside food regularly
Having cold drinks, sugary drinks, confectionery, bakery foods, refined and processed foods, chips and fried
snacks, et cetera
Eating late hours or wrong times
No exercise or physical activity
No recreation
Irregular motions
No sweat
Stopping urine or motions for long time regularly
Staying constipated for long
Gastric problems

birth of man. There are numerous materials written about

Yoga in the Upanishads. There are 108 Upanishads existing
today.

Eating without brushing

Eating on full tummy or more than required.

YOGA PHILOSOPHY

TYPES OF YOGA

Ancient Sage Kapila Maharishi gave Sankhya Philosophy to

us. There are many philosophies in India and among them
Sankhya and Yoga Philosophy are the most popular.
Even the Science of Ayurveda is based on the Sankhya ideology.

KARMA
BHAKTI
GNANA
RAJA
Within the gamut of Raja yoga there exist various other
types of yoga like Ashtanga, Hatha, Kundalini, Iyengar,
Mantra, Laya, Vinyasa, Kriya, Japa, Tantra, etc.

There are many philosophies in the world and Eastern ideologies are focussed more towards the inner being of an
entity. The concepts including Atman, Paramatman, Brahman,
Consciousness, Material World, Intellect, Mind, Fluctuations of
the Mind (Chitta), Qualities (Gunas), Prana (Life or Vital Force),
Panchatatva, Karma, Dharma, Moksha, Samadhi (Yoga), etc.
These aspects of life which are critical for Human Existence are
understood briefly.

Experts in the field modified the practice and called the yoga
after their names for instance sivananda, charandas, Bikram,
Iyengar, et cetera

YOGA SUBSETS & MODULES

SCIENTIFIC YOGA ANATOMY

SAGE PATANJALI gave us Ashtanga Yoga which is an eight

limbed path to yoga. It is Yama, Niyama, Asana, Pranayama,
Pratyahara, Dharana, Dhyana, and Samadhi.

Merudanda is the spine

1. Chakras are the spiritual energy centres in the body. They

are 7 chakras to be exact Muladhara, Svadhistana, Manipuraka, Anahata, Vishuddhi, Ajna, and Sahasrara. They are
even compared to the Endocrine systems of our body.
2. Panchabhutas or the five elements constitute the entire
creation of the world including us. They are present in the
most subtle and gross forms within us. The 5 elements are
Sky/Space, Air, Fire, Water, and Earth
3. Koshas are the energy bodies (Sthula, Sukshma and Karana Sharira) that we are made of specifically Annamaya,
Pranamaya, Manomaya, Vignanamaya, and Anandamaya
Koshas
4. Nadis are the channels through which the energy or prana
flows. There are 72000 Nadis in the body but 3 are significant i.e. Ida, Pingala, Sushumna Nadis.
5. Prana is the Vital Force or the Life Force without which
the body ceases to live
6. Chitta is the mind stuff (thoughts, disturbances, confusions, emotions)
7. Ego is the individual personality or just individuality due
to which a person becomes selfish and thinks about
himself

Yoga Practice involves regular cleansing (internal and external),

vegetarian diet, exercise and postures (asanas and suryanamaskaras), meditation, self-reflection, self-understanding,
regulation of breath (Pranayama), Bandhas, mudras, shatkarma, etc.

BENEFITS OF YOGA

Yoga & Naturopathy practice offers holistic health and development in every dimension physical (physiological), mental
(psychological), spiritual, emotional and intellectual.

HISTORY OF YOGA

Yoga was instigated in India during the ancient times. Many

attribute its origin to Lord Shankar. The Bhagavad Gita talks
about Yoga in detail. The Bhagavad Gita is a part of an Epic
Tale Mahabharata. Mahabharata is considered the biggest and
longest Epic ever written in the entire world.
Yoga is a wisdom passed on the mankind with the Vedas. The
Vedas are not manmade (Apurusheya) and exists beyond the

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8. Mudras are the yoga for fingers. A Mudra enables signals

or triggers to the main organs to stimulate it for repair
and better functioning.

Garudasana, Bakasana,
Tittibhasana, Mayurasana,
Koundinyasana, Tolasana,
Bhujapidasana, Vashishtasana, Sirshasana, Anantasana, Uttitha Padangushtasana, Anjaneyasana
10. CORE DEVELOPMENT
Navasana, Adhomukha
Svanasana, Marjariyasana,
Utkatasana, Bakasana,
Phalakasana, Chaturanga
Dandasana (Plank or Dolphin), Ananda Balasana,
Tolasana, Vashishtasana,
Anantasana
11. RELAXATION Shavasana,
Dradhasana, Adhavasana,
Makarasana, Balasana,
Yoga Nidra

SCIENCE OF ASANAS AND PRANAYAMAS

WARM UP SEQUENCE
Whole body
Neck
Shoulder

ASANA SETS (Every asana may incorporate variation in practice for enhanced results)
1. STANDING Tadasana, Kattichakrasana, Trikonasana,
Virabhadrasana, Utkatasana, Uttanasana, Padahastasana, Parsvakonasana, Prasarita Padottanasana, Malasana,
Ashva Sanchalanasana
2. SEATING Vajrasana, Virasana, Padmasana, Siddhasana,
Sukhasana, Bhadrasana, Baddhakonasana, Bharadvajasana, Gomukhasana, Balasana, Sasangasana, Suptavajrasana, Ushtrasana, Dandasana, Akarna Dhanurasana,
Purvottanasana, Malasana, Ardha Matyendrasana, Krounchasana, Marichyasana, Hanumanasana, Pasasana, Ekapada Sikhandasana, Ekapada Rajakapotasana, Simhasana
3. SUPINE Uttana Padasana, Pavanamuktasana (Apanasana), Markatasana, Setubandhasana, Matrugarbhasana,
Matsyasana, Viparita Karani, Sarvangasana, Halasana,
Chaturanga Dandasana, Navasana, Vruttasana, Supta
Baddha Konasana
4. PRONE Salabhasana, Bhujangasana, Dhanurasana, Ardha Bhekasana, Marjariyasana (Bitilasana)
5. INVERSIONS Shirshasana, Sarvangasana, Halasana,
Chakrasana, Padahastasana, Karnapidasana, Yogamudrasana, Parvatsana (Adhomukha Svanasana), Ushtrasana
6. FORWARD BENDS Janusirasana, Paschimottanasana,
Prasarita Padottanasana, Uttanasana, Padahastasana, Balasana, Yoga Mudrasana, Parsvottanasana, Marichyasana,
Adhomukha Svanasana
7. TWISTING Matsyendrasana, Ardha Vakrasana, Kattichakrasana, Bharadvajasana, Parivritta Trikonasana,
Parivritta Parsvakonasana, Pasasana, Marichyasana
8. LATERAL BENDS Triyaka Tadasana, Chandrasana,
9. BALANCING Virabhadrasana, Natarajasana, Vrikshasana,

PRANAYAMA

Anuloma Viloma
Nadi Shodhana
Chandra Bheda
Surya Bheda
Ujjayi
Bhramari
Omkar / Udgeeth
Sectional Breathing
Shitali
Shitkari

BANDHAS

Moolabandha
Uddiyana Bandha
Jalandhara Bandha
Maha Bandha
Jivha Bandha
Nabhi Bandha
Swadhi Bandha

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SHATKRIYAS

DIET AND NUTRITION

A vegetarian diet is best for ultimate health and vigour.

Choose Raw vegetables, salads, stews, fruits, nuts and
seeds, healthy fats, dairy, legumes, whole grains, etc.
Avoid Gluten, refined, processed, fried, cold drinks,
MSG, GMO, Bakery, meat, heavy foods, hydrogenated
fats, transfats etc
Choose regionally grown vegetables and fruits, seasonal
fruits and veggies,
Avoid imported or foods procured from far away
Wash the veggies and fruits in hot salt water and then in
plain water.
Choose earthen pots and utensils for cooking
You may store in earthen pots, steel, glass, etc
Avoid - Plastics and Aluminium

Kapalabhati Kapalbhati (Surya Bheda & Chandra Bheda),

Agni Prasana, Bhastrika,
Trataka
Neti Jala, Sutra
Dhauti Bath, Mouthwash, Hand wash,
Nauli Agnisar,
Basti Shankhaprakshalana,

MEDITATION

Meditation is possible after the surrender of emotions and

thoughts. Strength is built in the body so as to sit for suitable
time to be able to sit on the floor and meditate. One can also
meditate on the comfort of a chair.
Meditation is a state at which the senses are silenced and the
mind is still. The experience of complete calmness plays a vital
role in the spiritual development of an individual. Gradually,
the person goes inwards for answers rather than outwards
seeking.

POSSIBILITIES AFTER YOGA

Academics Studies improves, Better comprehension, enhanced memory
Dance Body becomes flexible and strong

It is said that the cosmos has the secret to the unknown and
abundance of wisdom and we have to seek it with meditation.

Martial Arts Body built flexibility, strength and stamina,

Sport, Games, Athletics Body builds strength, stamina and
endurance

One can unlock the creative potential and the ability to think
clearly. Strategic Planning is possible only in the meditative
state. Meditation allows for sustainable thinking to develop.

Professional Development Body develops higher discipline,

mind is developed as well
Spiritual and Religious Path Mind is liberated, Purpose of
life is expanded towards greater good

YOGA THERAPY

Every person is an individual first and therefore each one has

distinctive health problems. Hence, yoga is to be customised
according to the health conditions of a person.

Better Self-awareness and understanding of the self is developed

Enhanced Creativity mind opens its full potential and possibilities enhance in art, music and design, and so on

Healthy individual may practice regular yoga sessions with

professional health advice.

Sustainable Practice Increases Organic farming, Natural or

Traditional Medicine like Ayurveda, naturopathy, Self healing
through herbs, Lifestyle changes, Austerity, Simple Living, High
Thinking, etc

While our age changes, our stage in life too transforms and we
must be cautious about exercises. Few exercises can be done
only at certain age after which we must choose a safer option.
Yoga is the safest yet one must be careful. Every exercise has a
tendency of sustaining more or less injuries.

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FINAL WORD
There is no reason why one should remain unhap-

py, unhealthy (in disease) and in darkness for a long

point in time. It is either ignorance or lame
QUOTES
Eat Food that gives energy not steal it.
Exercise add motion plus good life to the body
Work is worship however Body is our temple; treat it
right, feed it right and care it right
Money adds value and worth in the society except the
needs of the body are limited
It is the Mind that desires power, pleasure and riches.
Ask the mind whether it is for the welfare of the self or the
others. If it is for the greater good of others then righteously follow the path of desire.
Allow the prana to flow; there are natural ways to ease
the flow and end the state of disease earthly plant food,
clean air & water, traditional ways, and yoga

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