Naturopathy 04 Air Therapy

May 26, 2012 www.dsvv.ac.in 1

Air Therapy

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Air Therapy

Dr. Rakesh Jindal, “Prakratik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

• Air Bath• Swar Sadhana• Massage• Exercise• Yogic Postures (Aasan)• Breathing• Pranayama

http://www.applesandpeanutbutter.net/wp-content/uploads/2010/01/20100127-Lifestyle-changes-to

-help-boost-your-immunity-POSTED.jpghttp://ingraham.ca/resources/images/man-self-massaging.jpg..

http://myhealthguardian.com/wp-content/uploads/2009/09/stamina.jpg www.nhlbi.nih.gov/health/public/lung/

copd/images/photos/man-stretching.jpg


Air Bath

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Air Bath


(Morning / Evening Walk)Called the BEST EXERCISE

Method• Walk in fresh air only• Don’t Talk when you Walk (Feel Oneness with Nature)• Walk with empty stomach• Healthy person: 5-7 km/day Weak person: 0.5-1 km/day (Gradually increasing)• Speed: 1 km in 10 min

www.indianetzone.com/photos_gallery/15/morning-walk_11254.jpg


Air Bath


(Morning / Evening Walk)Called the BEST EXERCISE

Method• Must do deep breathing

during walking↓ Procedure (7:4:7)

Inhale: 7 steps Hold: 4 steps Exhale: 7 steps

(For Beginners - 4:2:6)www.indianetzone.com/photos_gallery/

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Air Bath


(Morning / Evening Walk)Benefits• External/Internal cleansing• Better mental health ⇒

↑ positive thoughts• Skin → Healthy, Soft, Bright• Muscles → Stronger• More blood supply to the

heart ⇒ ↑ blood purification• Less pressure on heart ⇒

people of all ages can do itwww.indianetzone.com/photos_gallery/

15/morning-walk_11254.jpg


Air Bath


(Morning / Evening Walk)Benefits• Walking on clean, dew

drenched grass makes eye-sight better

• Increased vital life force

images.google.com search –walking barefoot on grass

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Breathing

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Breathing


• Types of Breathing• Proper Method of

Breathing• 10 Minute Breathing

Exercise• Special Therapeutic

Breathinghttp://lifecoaching.dieterpauwels.com/userfiles/image/breathing.jpg

Must be done with empty stomach


Types of Breathing

1. Abdominal2. Thoracic3. Clavicular4. Thoraco-Abdominal

(Yogic)

Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.

http://www.ehealthyland.com/wp-content/uploads/2009/11/deep-breathing-pranayama-yoga.jpg



Abdominal


• Sit in meditative posture OR Lie in Shavasana

• Relax the entire body• Breathe normally• Place right hand on the

abdomen

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1

May 26, 2012 www.dsvv.ac.in 12Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.

• Place right hand on the abdomen• Inhale ⇒ Right hand should move out• Exhale ⇒ Right hand should move in

Try not to expand chest or move shoulders

Inhaling

Exhaling

http://www.lifeandibd.org/images/abdominal_full_deep_breathing.jpg

Abdominal1


Breathe slowly & deeply through abdomen with full awareness

Continue for 2 minutes

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Exhaling

Inhaling

Try not to expand chest

or move shoulders

Abdominal1


• Sit in meditative posture (back straight, neck straight, hands in the lap, smile on the face)• Relax the entire body• Breathe normally• Focus on chest motion


Thoracic2


• Inhale by slowly expanding the rib cage

• Feel movement of individual ribs outwards and upwards

• Expand the chest as much as possible


http://yoganonymous.org/wp-content/uploads/2010/09/yoga-breathing-tips.png

Thoracic2


• Exhale by relaxing the chest muscles

• Feel the rib cage contracting

• Force air out of lungs


Breathe slowly and deeply through the chest with

total awarenessContinue for 2 minutes

http://yoganonymous.org/wp-content/uploads/2010/09/yoga-breathing-tips.png

Thoracic2


Clavicular(Advanced step of thoracic breathing)


• Sit in meditative posture OR Lie in Shavasana

• Relax the entire body• Do thoracic breathing a few

timeshttp://sp.life123.com/bm.pix/breathing-exercises.s600x600.jpg

3


• Inhale → Expand the ribs• When ribs are fully

expanded↓

Inhale little more → Shoulders & Collar Bone

should move up slightly

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3


• Exhale slowly → First releasing the

lower neck and upper chest

→ Then relax rest of the rib cage

Continue for 2 minutes

http://waynejoseph.files.wordpress.com/2010/07/proper-breathing-photo.jpg


3


(Combination of Thoracic, Abdominal and Clavicular Breathing)


• Inhale → First abdomen

expands → Then rib cage/chest

expands → Finally collar bone

and shoulders move uphttp://www.yogaanatomy.org/images/clip_image006.png

Thoraco-Abdominal (Yogic)4


• Exhale → First lower neck and

upper chest relax → Then rest of the rib

cage contracts → Finally abdomen

contracts ⇒ abdominal wall is pulled inwards towards the spine

http://www.yogaanatomy.org/images/clip_image006.png



Entire movement should be harmonious & flowingContinue for 5 minutes


Balloon Concept↓

This explains the sequence of thoracic & abdominal movements

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Expiration Inspiration




Used in most PranayamasBenefits • Gain control of breath• Correct poor breathing

habits• Increase oxygen intake• Useful in calming the

nerves during high stress and anger





Proper Method of Breathing

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http://www.energybalancing.com/health/breath.html.

• Proper breathing is the very essence of life.

• Proper deep breathing is a natural way to increase energy & enjoyment of life

• Regulates heartbeat• Proper oxygen intake,

enabling proper activities• Facilitates removal of ~70%

body wastes




http://www.coedu.usf.edu/zalaquett/help_screens/breath.htm

• Sit with back straight (or lie down)• Palms on your lap• Eyes closed• Take time to relax your

body & breathe freely• Breathe through nose only

⇓ feel nasal hairs & mucous

membrane are filtering dust & toxins from inhaled air





• Next, as you breathe, both your chest & abdomen have to move in sequence

• If only chest seems to rise & fall

⇓(i) your breathing is shallow(ii) you are not making good use of lower part of lungs

http://www.yogaanatomy.org/images/clip_image006.png




Sequence of movements• Inhale

↓abdomen moves out (seems like stomach is bulging out)

↓chest expands slightly

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%2BMuscles-Workouts-Health-Fitness-Tips-Facts-Healthy-Lifestyle.jpg




Sequence of movements• Exhale

↓ chest contracts slightly

↓abdomen comes back in (just like a balloon releasing all its air)

This inhale & exhale process should continue comfortably & smoothly

http://www.rachelyoga.com/wp-content/uploads/2009/12/breathing-mechanism-demonstration.jpeg-293x300.jpg

Expiration Inspiration


10 Minute Breathing Exercise

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May 26, 2012 www.dsvv.ac.in 31Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

Benefits• Obesity• Asthma• Diabetes• Gastric Problems –

constipation, indigestion• Natural Breathing is

attained• Vital life force is activated• Immunity is enhanced

10 Min Breathing Exercise

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Contraindication(Not to be done by)• High BP / Hypertension• Hyper Acidity / Gastric

Ulcer• Hernia• During Pregnancy• At least 6 months after

surgery


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Muni Kishanlal, “Prekshadhyan : Yogic Kriyaen (Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.

Method1. Slow abdominal breathing – 10 times2. Rapid abdominal breathing – 10 times3. Look towards the sky and rapid abdominal breathing – 10 times






Method4. Look straight – focus your eyes at 5 ft distance – rapid abdominal breathing 10 times5. Roll your tongue – inhale from mouth – fill air in the mouth - move air in the mouth – exhale from nostrils – repeat 3 times






Method6. Bend body forward from the waist at 30° - Rapid abdominal breathing 10 times7. Bend body forward from the waist at 90° - Rapid abdominal breathing 10 times






Method8. Bend body forward from the waist at 30° - Do Agnisar Kriya, i.e. Exhale completely – hold the breath – move abdomen in-and-out 10 times





Method9. Bend body forward from the waist at 90° - Do Agnisar Kriya, i.e. Exhale completely – hold the breath – move abdomen in-and-out 10 timesMuni Kishanlal, “Prekshadhyan : Yogic Kriyaen

(Hindi)”, Jain Vishwa Bharati:Ladnun, Rajasthan, 2006.


Method10. Uddyan BandhBend both the legs from the knees (like sitting on chair) – palms just above the knees – exhale completely – hold the breath




Method10. Uddyan BandhPull the abdominal muscles towards the spine – hold for few seconds – inhale and repeat the process – continue 3 times




Special Therapeutic Breathing



Special Therapeutic Breathing

1. Ujjayi Breathing2. Bhastrika Breathing3. Install Breathing4. Virechan Breathing5. Seetkari Breathing6. Breathing Techniques for Increasing Lung Volume




Ujjayi Breathing(The Psychic Breath)

Benefits• Soothing effect on nervous

system• Tranquilizing effect (calms &

relieves anxiety)• Removes disorders of DHATU

(7 constituents of body: blood, bone, bone marrow,

fat, skin, flesh, semen)


http://www.hypnosis-review-quarterly.com/images/pranayam.jpg

http://www.lifepositive.com/body/yoga/grfx/ujjayi.jpg

1


Benefits• Helps to relieve insomnia• Effective in thyroid

problem• Helpful in high blood

pressure


http://www.hypnosis-review-quarterly.com/images/pranayam.jpg

http://www.lifepositive.com/body/yoga/grfx/ujjayi.jpg

Ujjayi Breathing(The Psychic Breath)

1


Bhastrika BreathingBenefits

• Balances & strengthens nervous system

• Removes diseases of DOSHAS (vaat, pitta, kaph)

• Helpful in asthma & other lung disorders

• Helps to remove throat inflammation & phlegm accumulation


2

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Benefits Because of rapid exchange

of air in lungs, there is ↑ in exchange of O2 & CO2 in & out of blood stream

⇓• Stimulates metabolic rate• Produces heat• Flushes out waste & toxins


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Bhastrika Breathing2


Benefits Rapid & rhythmic

movement of diaphragm⇓

• Massages & stimulates visceral (vital) organs

• Tones the digestive system



Bhastrika Breathing2


Virechan & Install Breathing

Benefits• Beneficial in sinus /

nasal blockage• Beneficial in respiratory

problems like asthmahttp://www.artbible.net/3JC/-Joh-08,12_Light_of_the_world_

Lumiere_du_monde/21%20NATURE%20SOLEIL%20VENT.jpg

3&4

Contraindication for Virechan Kriya (not to be done by)Epistaxis (Bleeding Nose)


Seetkari Breathing

Benefits• Cools body & mind• Reduces mental &

emotional excitement• Regulates body

temperature• Induces muscular

relaxation


images.google.com search – teeth clenched

Breathe In

5


Benefits• Control on hunger &

thirst• Reduces blood pressure• Reduces acidity• Keeps teeth and gums

healthy


images.google.com search – teeth clenched

Breathe In

Seetkari Breathing5


Breathing Techniques for increasing Lung Volume

1. Hand Stretching2. Spring Movement3. Lion Breathingstatic-p4.fotolia.com/jpg/00/13/23/43/400_F_13234344_

GzbzcffRPsLQZHOOwwk2zMHD30DSmuas.jpg

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Concept of Pranayama

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Swami Satyananda Saraswati, “Asana Pranayama MudraBandha”, Yoga Publications Trust:Munger, Bihar, 2006.



The word “pranayama” consists of 2 parts

↓Prana + Ayama

Prana means ‘vital energy’ or ‘life force’It is the force existing in all animate & inanimate things( It is subtler than air / O2 )


3.bp.blogspot.com/_dvdft052fS4/SM3qmO9_nrI/AAAAAAAAACI/8lIIciemMfc/s320/Mrigi+Mudra+Pranayama.jpg



The word “pranayama” consists of 2 parts

↓Prana + Ayama

Ayama means ‘extension’ or ‘expansion’

⇓Pranayama means

expansion of dimension of Prana


meditation-yoga.in/wp-content/uploads/2011/02/Pranayama.jpg



Pranayama utilizes breathing to influence flow of Prana in nadis (energy channels) of pranamaya kosh* (energy body)

*(According to yogic physiology, human framework consists of five bodies or sheaths – 1. Annamaya Kosh: food or material; 2. Manomaya Kosh: mental; 3. Pranamaya Kosh: vital energy; 4. Vigyanamaya Kosh: psychic or higher mental; 5. Anandamaya Kosh: bliss)


http://www.yogapranayama.com/images/kundalini007.JPG



Pranayama utilizes breathing to influence flow of Prana in nadis (energy channels) of pranamaya kosh (energy body)

⇒ Pranayama should not be considered as mere breathing exercise aimed at introducing extra O2 in lungs


http://www.natures-energies.com/images/img691.jpg


Concept of Pranayama4 aspects of Pranayama

↓1. Poorak (Inhalation)2. Rechak (Exhalation)3. Antar Kumbhak (Internal

Breath Retention)4. Bahir Kumbhak (External

Breath Retention)(The most important part of

Pranayama is Kumbhak or Breath Retention)


http://www.yoga.lu/pictures/pranayama_montage.jpg

yoga-connection.com/blog/wp-content/uploads/2011/03/Benefits-of-Pranayama.jpg



Practice of Pranayama influences flow of Prana in Nadis

⇓purifying, regulating & activating the Nadis

↓inducing physical & mental stability


http://www.indianetzone.com/photos_gallery/29/Pranayama_11562.jpg



Anulom Vilom Pranayama

(1 cycle)

• Inhale from left nostril• Hold (close both nostrils)• Exhale from right nostril• Inhale from right nostril• Hold (close both nostrils)• Exhale from left nostril

Ratio – 1:4:2


3.bp.blogspot.com/_SFZB8zJHFBY/TQusQ3ycJjI/AAAAAAAAAEU/i_YLV_MB6lA/s1600/Surya+Bheda+Pranayama.gif

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Reference Books

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• Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha”, Yoga Publications Trust:Munger, Bihar, 2006.

• Dr. H. K. Bakhru, “A Complete Handbook of Nature Cure – Edition 4”, Jaico Publishing House:Mumbai, 2006.

• M. K. Gandhi, “Key to Health”, Navjivan Publishing House:Ahmedabad, 2005.

• Pandit Shriram Sharma Acharya, “Diagnose, Cure and Empower Yourself by Currents of Breath – 2nd Edition”, Translated By Dr. Rajani Joshi, Shri Vedmata Gayatri Trust, Shantikunj:Haridwar, 2010.

Reference Books (English)


• Dr. Rakesh Jindal, “Praakritik Ayurvigyan (Hindi)”, Arogya Seva Prakashan:Modinagar, 2005.

• Pandit Shriram Sharma Acharya, “Asan Pranayam Se Adhi Vyadhi Nivaran (Hindi)”, Editor – Brahmavarchas, Yug Nirman Yojna:Mathura, 2005.

• Pandit Shriram Sharma Acharya, “Chikitsa Upachar Ke Vividh Ayam (Hindi)”, Editor – Brahmavarchas, Akhand Jyoti Sansthan:Mathura, 1998. (Pandit Shriram Sharma Acharya Vangamaya Number 40)

• Swami Satyananda Saraswati, “Asana Pranayama Mudra Bandha (Hindi)”, Yoga Publications Trust:Munger, Bihar, 2005.

Reference Books (Hindi)


Websites

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• http://www.ccryn.org/(Indian Government – AYUSH)

• http://indianmedicine.nic.in/naturopathy.asp(Indian Government - AYUSH)

• http://punenin.org/(Indian Government – Bapu Bhavan)

• http://nccam.nih.gov/health/naturopathy/(US Government – Clinical trials and research papers)

• http://arogyamandir.org/(Arogya Mandir, Gorakhpur – Vitthaldas Modi)

• http://en.wikipedia.org/wiki/Naturopathy

Websites

May 26, 2012 www.dsvv.ac.in 64www.awgp.org

Naturopathy 04 Air Therapy

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