YOGA FOR HEALTH PROMOTION - I CONTENTS © Brief introduction to human body, After completing the study of the unit, you * Role of yoga for health promotion. Se ; i © Yogic attitude and practices. . ee - * Holistic approach of yoga towards the | » si 1 lth pr health and diseases. ° ic pract and ‘Introduction to yoga diet and its relevance ee and importance in yoga Sadhana. nit Gril tHleeipsecalle, eons © Dincharya and Ritucharya with respect to | « of yogic d yogic lifestyle. adhana Human beings developed independently from other animals, but because human beings have a distant common ancestor, they have a bc gn that is largely comparable to that of other organisms, with the muscles and bones proportioned differenti Human body is divided into following systems. s 1. Skeletal System 2. Cardiovascular System hitch Muscular System 4. Digestive System Allah ndocrine System 6. Nervous Syster ‘ Respiratory System 8. Imm € sry System rt ductive System etal system is made up 6f 206 distinct bones. The bones « ( ng, short, flat, irregular, andseamaid boneThese bones are arranged into two major divisions: the axial skeleton and the appendicular skeleton. The axial skeleton runs along the body's midline axis and is made up of 80 bones in the Humerus. following regions: * Skull + Hyoid + Auditory ossicles ume = spine + Ribs + Sternum Vertebral column ns The appendicular skeleton is made up of 126 bones carpus in the following regions: Metatarsus * Upperlimbs + Lowerlimbs * Pelvic girdle * Pectoral (shoulder) girdle A. SKULL The cranium (skull) is a skeletal structure that supports and protects the brain. The face bones and the brain case, or cranial vault, are subdivided. The facial bones support the upper Skeletal System and lower jaw teeth, form the nasal cavity, enclose the eyeballs, and support the face structures. The middle and inner ear structures are located in the rounded brain case, which surrounds and protects the brain. The adult skull is made up of 22 bones, 21 of which are immovable and fused together to form a single unit. The mandible (lower jaw), which is the only moving bone in the skull, is the 22nd bone. The middle ear has three tiny bones (ossicles) on either ees side of the head. The malleus, incus, and stapes are three bones in the inner ear that transport vibrations from the eardrum to the inner ear. The Hyoid Bone : The hyoid bone is a te bone that does not 4 connect to any other bone it e skull and so is not a part of it. It's a A tiny U-shaped-bone in the upper neck near the inferior mandible's. level, with the "U" tips facing posteriorly. The hyoid is linked to the ae below and the pharynx posteriorly, and acts as a base for the Hyoid none tongue above. The hyoid is held in position by a series of small muscles that tattach to it either from above or below. These muscles act to move the hyoid up/down or forward/back. Movements of the hyoid are coordinated with movements of the oa larynx, and pharynx during swallowing and speaking,These bones are arranged into two major divisions: the axial skeleton and the appendicular skeleton. The axial skeleton runs along the body's seapuis midline axis and is made up of 80 bones in the following regions: Humerus. + Skull + Hyoid — + Auditory ossicles una + Ribs + Sternum ¢ Vertebral column ne The appendicular skeleton is mace up of 126 bones carpus in the following regions: Metatarsus * Upperlimbs + Lower limbs * Pelvicgirdle « Pectoral (shoulder) girdle A. SKULL The cranium (skull) is a skeletal structure that supports and protects the brain. The face bones and the brain case, or cranial vault, are ea subdivided. The facial bones support the upper Skeletal System and lower jaw teeth, form the nasal cavity, enclose the eyeballs, and support the face structures. The middle and inner ear structures are located in the rounded brain case, which surrounds and protects the brain. The adult skull is made up of 22 bones, 21 of which are immovable and fused together to form a single unit. The mandible (lower jaw), which is the only moving bone in the skull, is the 22nd bone. The middle ear has three tiny bones (ossicles) on either me side of the head. The malleus, incus, and stapes are three bones in the inner ear that transport vibrations from the eardrum to the inner ear. 2: The Hyoid Bone : The hyoid bone is a separate bone that does not_ connect to any other bone e skull and so is not a part of it. It'sa Se ee neck near the inferior mandible's level, with the "U" tips facing posteriorly. The hyoid is linked to the larynx below and the pharynx posteriorly, and acts as a base for the ‘Hyeld Bee tongue above. The hyoid is held in position by a series of small muscles that attach to it either from above or below. These muscles act to move the hyoid up/down or forward/back. Movements of the hyotd are coordinated with movements ofthe t larynx, and pharynx during swallowing and speaking.‘ape within the different parts of the vertebral column, but they all follow a similar bastc Pattern. A typical vertebra has seven Processes, a body, and a vertebral arch, ‘The body is the part of e, ach vertebra that supports the body's weight and is located in the front. As 4 result, as the vertebral column progresses, the size given names based on wher they're from: * Cervical (neck) - 7 vertebrae * Thoracic (chest) - 12 vertebrae * Lumbar (lower back) -5 vertebrae * Sacrum - 1 vertebra Vertgbyae * Coceyx (tail bone) - 1 vertebra With the exception of the singular sacrum and Coccyx, each vertebra is named for the first letter of it i cartilage is a thin band of cartilage that links the sternum to the ribs. The rib cage of the thoracic area is made up of 12 Pairs ofribs, which are Joined by the sternum. The first seven ribs are known as “true ribs" because they have their own band of costal cartilage that connects the any cartilage attachment to the sternum at all. D. PECTORAL GIRDLE AND UPPER LIMB The left and right clavicles, as well as the Jeft and right scapulae, form the pectoral girdle, which joins the upper limb arm) bones to the axial skeleton. The humerus is the bone of upper arm, It connects the scapula to the ball and socket Joint of the shoulder, as well as the lower arm bones to the elbow joint. The forearm's two bones are the radius and ulna. The ulna is located on the medial side of the forearm and DP DP aD DPD pP DD DM BaD. 2822-020 D HDAlt 3. YOGA FOR HEALTI PROM The carpals, a set of eight tiny bones that Provides the wrist pbreater flexibility, create the wrist joint with the lower arm bones. The carpais link to the five metacarpals, which make up the hand's bones and sennect each finger. Except for the thumb, which has only two phalanges, each finger has three bones known as Phalanges. E. PELVIC GIRDLE AND LOWER LIMB The pelvic Sirdle joins the lower limb (leg) bones to the axial skeleton and is formed by the left and right hip bones. The femur is the body's largest bone and the only bone in the 1OTION ~ thigh (femoral) area. With the hip bone, the femur forms a Pectoral girdie & Upper limb ball and socket hip joint, and with the tibia and Patella, it forms a knee joint. The Patella, often called as the kneecap, gecrum is unique as it is one of the few bones that are not present at birth. In early childhood Patella forms to support the knee when walking and crawling. The tibia and fibula are the est bone of the lower leg. The tibia is significantly larger than the fibula and bears almost all the body's weight. The fibula my ves as a muscle attachment point to maintain balance, Patella The talus, one of the seven tarsal bones in the foot, connects ae the tibia and posterior end of the foot and heal. The tarsals are a set of seven tiny bones that form the heel and back of fe the foot. The five long metatarsals of the foot form joints with the tarsals. The metatarsals then form a junction with PTs one of the phalanges in each of the toes. Except for the big Panne toe which has just two phalanges, each toe has three Pate fame siecs tio phalange: 2. [OVASCULAR SYSTEM circulatory system 1s also referred to as the cardiovascular ‘stem. It comprises the heart and all the blood vessels: arteries, eae and veins. There are essentially two components of al . ition, namely: 2 ‘Beene. circulation ¢ Pulmonary circulation ee circulation : Systemic circulation moves blood between ae ee the rest of the body. It sends oxygenated blood out to 1e ai and returns deoxygenated blood to eae ees ulation : Pulmonary Pulmonary cire eer d to the lungs. It transports deoxygenated blo: Bs ae ae on dioxide. The oxygenated lungs bleVESTS , ronsoocor voor g isj bout It is generally referred to as the body's "transport system.” The heart, which is ust the size of a closed fist, is the body's hardest-working organ. Even when at resi human heart pumps about 5 litres of blood each minute throughout the body. The human heart is a four-chambered muscular organ with two-thirds of its mass to the left of midline, formed and sized roughly like a man’s closed fist. The top of te Rae heart which is known as heart base, connects to the sum blood vessels of the body like aorta, vena cava. pulmonary trunk and pulmonary veins. @ Layers of the Heart Wall Right Three layers of tissue form the heart wall. The outer layer aie of the heart wall is the epicardium, the middle layer is the myocardium, and the inner layer is the endocardium. (ii) Chambers of the Heart The internal cavity of the heart is divided into four chambers: Left ventricle The Heart 1. Rightatrium 3. Right ventricle 2. Leftatrium 4. Left ventricle Blood Vessels The blood vessels is like a network of roadways that allow blood to flow quickly and efficiently from the heart to every region of the body and back. All blood vessels contain a hollow area called the lumen through which blood is able to flow. Around the Tumen is the wall of the vessel which may be thin in case of capillaries or very thick in case of arteries. Arteries, veins, and capillaries are the three main types of blood vessels. Blood Blood is a fluid connective tissue that travels throughout the body in blood vessels. Blood transports oxygen and nutrients to all of the body's cells, as well as carbon dioxide and other wastes to be eliminated. Blood also transports a variety of different compounds, protects the body from infection, repairs body tissues, and regulates the pH of the body, among other things. Plasma is the fluid component of blood. It's a watery yellowish liquid with a lot of. dissolved chemicals and blood cells in it. Red blood cells, white blood cells, and platelets are examples of blood cells found in plasma. The three types of cells in blood are red blood cell (left), ,Jatelet (center), and white blood cell (right).a ee ole in 4 oe wee 6 Ow Wh 103 1 ea 3. YOGA FOR HEALTH ‘PROMOTION ~1 3.MUSCULAR SYSTEM fe musi aoe ae ate {s an organ system tnat is primarily involved in body ae ae 'y 700 muscles are related to the bones of the skeletal system, inion nt for almost half of a human body weight. Blood vessels, skeletal muscle ee we tendons make up each muscle, making tt a unique organ. The heart. sen and digestive system all contain musel ‘There are thr f quscle tissue which are explained below. eee a @ Skeletal Musele ae only voluntary muscle tissue in the human body is skeletal muscle, which can be nbulated consciously. Skeletal muscle 1s required for any conscious physical activity (e.g., speaking, walking, or writing). The Purpose of skeletal muscle frites is bring aa abe i \ these bones closer to each other. = = Many smaller-progenitor cells Join together to generate long, straight, es multinucleated fibres to form skeletal muscle cells. These skeletal steietal Muscle muscle fibres, like cardiac muscle, are extremely powerful. Skeletal ae derives its name from the fact that these muscles always connect to the skeleton inatleast one place. (ii) Cardiac Muscle Cardiac muscle is exclusively found in the heart and is responsible for pumping blood throughout the body. Cardiac muscle tissue is an involuntary muscle since it cannot be regulated intentionally. The pace of contraction is adjusted by hormones and impulses from the brain, but cardiac muscle stimulates itself to contract. The natural pacemaker of the heart is cardiac muscle tissue, which induces the contraction of other cardiac muscle cells. Cardiac muscle is “Go. considered autorhythmic or intrinsically controlled due to its self- stimulation. ; When seen under a light microscope, the cells of cardiac muscle tissue are striated, meaning they appear to have light and dark stripes. The arrangement of protein fibers inside of the cells causes these light and dark bands. Striations indicate that a muscle cell is very strong, unlike visceral muscles. The cells of heart muscle are branched X or Y shaped cells that are closely joined by intercalated discs, which are special ihnetigns. Intercalated dises are formed by the interlocking of finger like projections ae nearby cells, forming a strong bond between the cells. The muscle cells’ ae structure and intercalated discs enable them to withstand high blood Peed hs train of pumping blood for the rest of their lives. 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YOGA FOR HEALTH PROMOTION ~ 1 organs make up the human digestive parts together help in the digestion process. The oral cavity, pharynx, oesophagus, stomach, small intestines, and large intestines make up the alimentary canal. There are several crucial auxiliary organs that assist your body digest food but do not have food flow through them, in addition to the alimentary canal. The teeth, tongue, salivary glands, liver, gallbladder, and Pancreas are all digestive system accessory organs. The main parts of the digestive system are as discussed below. (@) Mouth The oral cavity, often known as the mouth, is the first portion of the digestive tract. It has evolved to receive food through swallowing, break it down into little particles through mastication, and mix it with saliva. The boundaries are formed by the lips, cheeks, and palate. The teeth and tongue are housed in the oral cavity. The teeth chop food into small pieces which are moistened by salvia and pushed into the pharynx, which also receive salivary gland secretions. Mouth (ii) Teeth The teeth are 32 small, hard organs found along the anterior and lateral edges of the e mouth. Each tooth is covered b Teeth are living organs and contain blood vessels an See ee, but also our sense of connection to the planet, which fosters our desire to help and care for it. 2. Importance of. Fasting in Yoga The Yogis think that fasting can be a beneficial technique for everyone, and that it can have substantial effects even in its most basic and "mild" form. Given the amount of time we spend in eating, they found that taking a break from eating and investing that time in our growth - such as spending time with family, volunteering in our community, or simply reflecting on our life - can havea significant impact on our personal development. It's worth mentioning that this doesn't have to be a long period of time; simply a day or a fraction of a day can be effective. If even that feel daunting, we can perform a "relative fast,” in which we choose a simpler but still comfortable way of eating, such as a day of just fruits and vegetables or just juice and broth, to free up time while honouring our “comfort zone." Even on our weekly "fasting day,” the kitchen at the ashram where I resided remained open, with juice, soup, and simple dishes available throughout the day for those who felt it was a better fit for them at the time. We can also apply the concept to other aspects of our lives when we realise we spend more time than is necessary, such as watching television, reading the news, or using social media. Consider what you could accomplish if you took a vacation from a time-consuming activity once a week or month and invested it in a "higher purpose,” however you might define it. This is the concept behind spiritual fasting and fasting on holy days in general: in both cases, we choose to temporarily set aside certain worldly things, not giving them up, but simply taking a break to invest that energy in something more important to us that is often pushed aside by daily routine. 3. Steps for Putting Spiritual Nutrition into Practice : So those are the fundamentals of Yogic fasting and diet. As you can see, the principles are actually pretty simple: the Yogis discovered that focusing on natural foods in ther natural state might encourage greater health and peace of mind, and {hat a ae «and in moderation mav help that process even more. Finally, eating in IDIAAIAIIIIILITTS » (teal. ,142 3.5.3 CONCEPT OF MITAHARA Mitahara means “the habit of moderate fe © 3 ood” and is considered ; q yamas by certain Hindu philosophical schools. From Sanskrit. mita fetes = 0) Another} paupchara meanssdietor“food consumption.iin practice of initahara, yoae Sat : ae keep the stomach one-fourth empty of food at mealtime. ‘Th Ene D Re Bo enough space for good digest ees eeeeEOde generate gestion. Half of the stomach should be filled with food. ; quarter with water, and the fourth one 5 ? we cons quarter should be saved for air expansion. back dor Basis of yogic Diet Sp (iii) We aequ : . e ae is — as Pathya (wholesome) or Apathya (unwholesome) in many yogic J ens scriptures, and forms the basis of the Yogic diet. The foll S eve Pierascent gi ¢ following are the points that will be Pp (tv) ‘Suppod constay @) Apathya/Un-Wholesome food : Sour, bitter, salty, hot foods, green vegetables »P turmoi (other than those ordained), oil, sesame, and mustard, alcohol, fish, flesh a the sar curds, buttermilk, oil cakes, and garlic are all prohibited (for the yogi). e () When Unhealthy eating habits should be avoided, such as food that has been warmed | after being cold, is dry (without common oil), is overly salty or acidic, or has an > bee excessive amount of (blended) vegetables. ee aa (ii) _Pathya/Wholesome food : Acceptable grains, wheat, rice, grain, milk, ghee, sugar 2 (vii) When sweets (solidified sugar), dried ginger, natural product (types of cucumber), five = leave: vegetables and pulses, and pure water are the most beneficial foods for yogis. The => feeln yogi should take nourishing and sweet food mixed with, milk and ghee; it ought to Z last! sustain the dhatus (basic body constituents) and be satisfying and suitable. > 7 men Yogic teachings strongly oppose overeating and encourage dietary moderation. bes) dest Yogic literature on Indian philosophy states that extra (surplus) of anything is ™—s 3.5.51 useless; it strongly urges that nutrition should be limited and that overeating Z The = should be avoided at all costs. Similarly, Higher Yogic techniques such as wed ae | meditation and pranayama are performed while sitting for long periods of time, wo ae during which light and proper food become increasingly important. he, eee 3.5.4 IMPORTANCE OF GOOD EATING HABITS IN YOGA SADHAN. [A that tir ” >= Seite en eS CARER °° OO ke Sn ee Psychologically, the Yogis realized; we tend to t~ feel nourished by and connected to our world fF Lastly the more Sattvie foods we eat, the more we support not just our bodily and mental health, but also our Sense of connection to the planet, which fosters our ire to help and care for it. Be 3.5.5 IMPORTANCE OF FASTING IN YOGA The Yogis think that fasting can be a beneficial technique for everyone, and that it can have substantial benefits even in its most basic and "mild" form, Given the amount of ume we spend eating, they found that taking a break from eating and investing that time in our growth — such as spending time with family, volunteering in our community, or simply reflecting on our life — can have a significant impact on our personal development. It's worth mentioning that this doesn't have to be a long period of time; simply a day ora — fraction of a day can be effective. Even if that seems onerous, we can perform a "relative fast" by choosing a simpler but still comfortable way of eating, such as a day of, just aa and vegetables or just juice and broth, to free up time while still honouring ous a = zone." Even on our weekly "fasting day," the kitchen at the ashram where I r we YO TOCUY eeehee ‘Vishivas A TEXTBOOK OF YOGA remained open, wit hes available throughout the day pugges who felt it Wa: Db er fit for the a Do You Know? Skin is the largest organ on your body. On average, skin weighs about six pounds, and its job is to protect you from ime. We can also infections and germs. Throughout your life, your skin will change constantly, and will z is the concept underlying spiritual fasting and fasting on holy days in general - in both circumstances, we're choosing to temporarily set aside certain worldly things, not giving them up, but merely taking a break to focus on something more important to us that is often pushed aside by everyday routine. 3.5.6 STEPS FOR PUTTING SPIRITUAL NUTRITION INTO PRACTICE Spiritual nutrition are the fundamentals of Yogic fasting and diet. For practicing the a spiritual nutrition the principles are simple as the Yogis discovered that focusing on natural foods in their natural state might encourage greater health and peace of mind, and eating thoughtfully. Finally, eating in this manner can provide us with not just the finest physical health but 6 aging nur eniritiual ideals.Yasnvsszearenren= IONS TI A MULTIPLE CHO in lungs somes, + enero {a) Venules (b) Capillaries (c) Bronchioles (d) Arterioles 2, The part of digestive sys! digestion occurs (a) Duodenum (b) Esophagus {c) Stomach (@) Mouth 3. A gland having endocrine as well as exocrine function (a) Pituitary (b) Thyroid (©) Pancreas (@) Adrenal 4. When we eat something we like, our mouth waters. This is actually not water but fluid secreted from (a) Nasal glands (b) Oval epithelium () Salivary glands (d) Tongue 5. The hormone insulinis secreted by (a) Hypothalamus (b) Thymus (c) Beta cells of islet of Langerhans (d) Pituitary 6. Water from the undigested food Ig absorbed mainly inthe (a) Stomach (b) Food pipe {c) Small intestine (d) Large intestine tem where 10 Which of the following carries bio, ie g, Stapes, the smallest and the | . rh lungs? h (a) Capillaries (b) Pulmonary arteries (e) Pulmonary veins (d@) Aorta ghtest by fh human body, is the part of a organ. (a) Hand (b) Ear (0) Nose (@) Byes 9, Which ofthe following vertebrae are foun, in Neck? (a) Thoracic (b) Cervical (c) Lumbar (@) None 10. Which term describes the location of the adrenal glands with reference to the kidneys? (a) proximal (b) distal (c) superior (d) inferior 11, Pituitary gland is situated in (@) The base of the heart (b) The base of the brain (c) Theneck (d) Theabdomen 12; Which one among the following glands is Present in pairs in human body? (@) Adrenal (b) Liver (c) Pancreas (@) Pinealch one of the following is not a part of 19. all intestine? fa) Caecum (p) Duodenum (¢) Jejunum (@) Heum 34, During the process of respiration in human beings, the exchange of gases takes place in (a) bronchi (b) alveoli (9) bronchiole (a) pleura 15. Which among the following is both an endocrine and exocrine gland of human body? (a) Thyroid (b) Pancreas (@) Adrenal (d) Pituitary 16, Which asana affects the digestive system? (a) Vajrasana (b) Udarakarshan asana (¢) Matyendrasana (d) Allofthe above 17, Sattvic foods include: (@) Fresh fruits (b) Onions/ Garlic (¢) Honey (@) Milk and butter 18. Which one of the following attribute Salisfies the criteria of Sattvic Food? (a) Spicy, hot, bitter, sour and pungent (b) Pure, essential, natural, vital, energy containing (¢) Unnatural, overcooked, stale, left over and|processed food ‘(d) None of the above Ky 3. YOGA Fon Heath PROMOTION —| 19. Which Endocrine gland is M: our body? faster gland in (a) Pancreas (b) Adrenal (co) Pituitary (d) Pineal 20: Which ritucharya is suitable for the Samsarga of kapha and vata? (@) Sisira (b) Vasant (©) Greeshma (d) Varsha . Which of the following parts of the brain controls body temperature and hunger? (a) Thalamus (b) Pons () Cerebellum (a) Hypothalamus 22. Theletter TinT lymphocytes refers to {a) tonsil (b) thalamus (c) thymus (d) thyroid 23. The characteristics of Rajasic personality ofan individual are: (i) Detached (ii) Active (iii) Greedy (tv) Enlightenment Use the codes for given below for correct answers (a) [&llare correct (b) 11 &Illare correct (c) W&IVare correct (d) I&IVare correct Mitahara is defined as (a) Only agreeable food (b) Only sweet food (c) Agreeable and sweet food (d) None of the above 2 24.aes VASHVAS. ¢oxt800K oF YOGA os eae 5 ne elena! explain 5. VERY SiJORT ANSWER QUESTOT” Parasecicauon im 1. How many basic systems ees aa an plood? What are its chiey 2, How many bones are there ID Hum 9, what is S ody enee! constituents? - 3, How many chambers are there In 4 wnteasport 0022" gene a i rious organs and parts 4, Name the’ types of muscles) in! human Copa e te vente reas ond por mel Fanieeste associated with the ‘ : S 5. Name any four organs of Digi oe weet a vertebrae 6. Write the name of any two glands. 7. Name any four organs of Respiratory System. 8. Write the name or any three organs of Excretory System. 9. Write any two benefits of yoga. 10. Name the five Panchkoshas 11. Name the five Pancha Mahabhutas. 12. Name the three types of diet according to Bhagvad Gita. 13. Whatis Pasting. 14, Write any three routines of Dincharya 15. Write the name ofany four Ritus QUESTIONS CARRYING 2 MARKS 1, What is the meaning of Ritu Charya? 2. Whatis the meaning of yogic diet? 3. What is the muscular system? 4 Name three different types of substances transported by the cardiovascular system. 5. Listout the parts of the digestive system. 6. Identify three types of muscle tissue and where each type is found. 7. Define Endocrine gland. What Is the concept of Mithara? ly precautions taken by Youu practitioner. 5, bxplainskullan 6. Write a short no te on cardiac and smooth muscle. Write short note on Thyroid gland. % @. Explain the importance of eating habits in yoga sadhna. , Explain the steps for spiritual nutrition into practice. 10, Describe importance of fasting in yoga 2. Explain role of yoga in health promotion 8. Define respiratory system in human beings. 4, Describe the female reproductive system with adiagram. 5. Explain Ritucharya in detail. 6. Describe Dincharya in brief. 7. Explain dict and its types as per Shrimad Bhagavad Geeta. 8. Describe holistic approach of yoga COMPETENCY BASED QUESTIONS (MCQ) 9. The Yogic view on diet begins with the metaphysical or energetic as “the three gune concept known ; . "AS per Yogic concept by looking at the world of matter, there are three basic types of energy rajas, tamas. and’ sattvas~ which can be seen in all objects, experiences, and even thoughts.