A Quick

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A Quick to do for . . .
Physical, Mental and Spiritual Wellbeing
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Physical Wellbeing
Pragya Yog, a set of 16 effective yogic postures
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Physical Wellbeing
Pragya Yog, a set of 16 effective yogic postures
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Physical Wellbeing
Balanced Diet
New salad combinations Fruit nuts and raw
vegetables Raw or steamed/boiled vegetables
Fiber rich diets Whole wheat flour
Boiled rice Beans and pulses Potatoes
with skin Fruits as alternatives to pies
Sprouted Pulses /wheat grass
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Physical Wellbeing
Living with Healthy Diet
Anno Vaih Manah- Rigveda ( What we eat, makes
our mind)
Man being herbivorous, vegetarianism leads to
right growth with no chances of any disorders
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Mental Wellbeing
What is Pranayam
Prana is the Vital Cosmic Energy Aayam
implies dimension
Pranayam thus means go into dimension of Prana
and try to exercise in it. It is much more than
mere deep breathing.
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Basic Rules for Pranayam
Environment should be clean fresh and
peaceful The posture should be erect
sitting on vajra or sukh asana Appropriate
time is the early morning (one hour before
and one hour after sunrise) Stomach should be
kept empty Restrict negative
thoughts Keep your mind busy in creative
works be regular Relax after doing
pranayam Perform meditation with pranayam
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Three Types Of Pranayam
Pranakarshan Pranayam Surya Bedhan
Pranayam Nadi Shodhan Pranayam
All three reduce stress harmone level
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Spiritual Wellbeing
How to meditate
Sit in a comfortable position. Classic
posture is cross-legged on floor (sukhasana) or a
big chair with soft cushion. Straighten your
spine.
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Spiritual Wellbeing
How to meditate
Select something to focus upon A candle flame
A flower Your deity Himalayas or ocean
Focus on your breath by counting each inhalation
and exhalation.
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5 minutes to effective
Dr. PRANAV PANDYA Head All World Gayatri
Pariwar Director Brahamvarchas Research
Institute, Chancellor Dev Sanskriti
Vishwavidyalaya Shantikunj, Haridwar,
Himalayas email shantikunj_at_awgp.org
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Stress Signals.Identify your own signals
Early Symptoms Nervous Reflexes Illnesses Stomach
upsets Biting nails
Asthma Headaches
Clenching fist Migraine Rashes
Grinding teeth
Digestive disorders Backpain
Picking at skin Skin
disorders Insomnia Hunching shoulders
Sexual disorders
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BEHAVIOURAL SIGNS appearing as stress signals
Aggression Disturbed Sleep Emotional Out
Bursts Leaving Jobs Undone Over Reactive
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How to Manage Stress

• Change in dietary pattern Tryptophan Rich
  Food, Vegetarian Diet .A balanced healthy diet.
• Reduce toxic Intake. Dont yield to escape
  activities
• Take more aerobic exercises
• Subtler exercises - ASANS (Postures) PRAGYA
  YOG.
• PRANAYAM Churning of Vital energy.
• Proper reading habits -SWADHYAY for Self-
  Introspection.
• Proper relaxation -SHAVASAN, Yog Nidra.

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How to Manage Stress

• Proper meditation upon flame, ocean, colors,
  ragas.
• Music Therapy - Mantra Chikitsa.
• Pulverized herbal powders or Tablets
• Homa therapy, Yagna.
• Share worries and off-load
• Avoid isolation- loneliness, become part of
  society and devote time for social selfless
  service.

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Quick Reminder

• Simple modification in posture, habits, thought
  and behaviour often go a long way towards
  reducing feeling of stress and tension.

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Quick Reminder

• Control Your Anger
• Breathe Slowly and deeply
• Slow Down the tempo in between
• Get Some Fresh Air
• Avoid Hunger and Dehydration
• Do a Quick Posture Check
• Recharge at the Days End
• Meditate regularly

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Roadmap for development of Corporate Culture

• Stress Management Workshops.
• De-addiction programs
• Training of executives and their family members
  in Yoga and Psychology through participation of
  Dev Sanskriti University.
• Establishment of Disaster Management Task Force.