This document discusses how yoga can aid recovery from illness by strengthening the immune system and reducing stress and fear. It provides an overview of yoga practices like pranayama, meditation, and relaxation techniques that induce the relaxation response and strengthen the immune system by reducing stress levels. These practices help move one's focus from disease to health and empower individuals to take charge of their own well-being, especially during the COVID-19 pandemic.

1. YOGA as a means to aid
recovery from illness
Yogacharya
Dr. ANANDA BALAYOGI BHAVANANI
MBBS, ADY, PGDFH, PGDY, MD (Alt Med), FIAY, C-IAYT, DSc (Yoga)
Director & Professor Yoga Therapy
Centre for Yoga Education, Therapy and Research (CYTER),
Sri Balaji Vidyapeeth, Pondicherry. www.sbvu.ac.in/cyter
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International Webinar on “Yoga for Infectious Diseases”
@ Lakulish Yoga University - 8 & 9 August, 2020

2. www.icyer.com

5. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with “A” Grade by NAAC)
Centre for Yoga Therapy, Education
and Research (CYTER)
Salutogenesis, our focus!

6. Salutogenesis, our Focus
• Moving from pathogenesis, the focus on disease
towards salutogenesis, the focus on health!
• CYTER is striding forward on an innovative path of
promoting holistic health for one and all.
Pathogenesis
Salutogenesis
www.sbvu.ac.in/cyter

8. The original Wellness Inventory assessment was the creation of
wellness pioneer John W. Travis, MD, MPH, recognized as a key
founder of the wellness movement in the mid-70s. Dr. Travis was
a protégé of Lewis Robbins, MD, creator of the Health Risk
Appraisal, while a resident at Johns Hopkins and working with the
US Public Health Service. In the early 1970s influenced by the
work Abraham Maslow, Carl Rogers, and Dr. Halbert Dunn, and
other early leaders in the human potential movement, he
decided to dedicate his life to creating wellness rather than
treating patients.
www.wellpeople.com

13. And not merely the absence of disease.
Physical well-being
Mental well-being
Spiritual well-being
Social well-being
Definition of Health (WHO)
Health is a
dynamic
state of
complete…

19. • Man proposes, but God disposes !
• This may be re-phrased as
The Doctor treats, but nature alone heals!
• No one can heal us,
but ourselves!

20. Healing is multifactorial
Lifestyle Attitude
Relaxation Breathing
Healing

21. Fear during COVID-19 Pandemic
• Every human being on our planet has been affected
directly or indirectly by the COVID-19 Pandemic.
• This “invisible enemy”, has brought forth another
inner enemy that destroys us from within is FEAR.
• Fear weakens our immune system!

22. Focus on Self-Care; Need of the hour
• We need to refocus on our own salutogenesis
(Swastha), our own inherent capacity and ability to
be responsible for our health and wellness.
• We must move from pathogenesis, the focus on
disease that worsens fear, towards salutogenesis,
the focus on health that strengthens all our systems!
• Yoga empowers us, enables us to take charge of our
own life, thus promoting holistic health for each and
every one of us.
• Yoga strengthens our immune system!

23. • Yogic principles (Yama-Niyama) of cleanliness,
purity and self-control are most important in the
present moment where social (physical)
distancing, and personal hygiene are being
emphasized by all medical authorities.
• Sense of service (Seva) and unconditional action
(Nishkama Karma Yoga) are to be emphasised to
help our fellow brethren who are in need.
• We need to support those in the forefront of this
battle through our cheerfulness (Mudita) while
having compassion (Karuna) for those who are
suffering.

24. • Yoga practices especially those
done mindfully will strengthen
our immune system by inducing a
sense of empowerment and self-
confidence.
• They help us regain cortical
control over the senses and
emotions that are in turmoil.
• Through Yogic self care, we can be
our true selves; strong, safe,
caring and healthy.
• We need to stay safe and stay
healthy if we are to help others.

25. Psycho-Neuro-Immunology
• A branch of modern medical science that deals
with the mind-body phenomenon of
• “how our thoughts and emotions can affect our
immune system”.
• Stress, fear and negative emotions are known to
weaken our immune system.
• Yoga (including meditation), mindfulness, positive
emotions, and relaxation strengthen it.

28. Role of limbic over-reactivity
• The limbic system plays a major role in triggering
such emotional upheaval that then results in a
weakening of the immune function.
• When the immune function is weakened every
microbe gets a chance to attack us as all our
defences are wreaked.
• Fear, especially of the magnitude being
experienced and expressed by all of us in the
present times, will totally destroy any chances we
have of fighting this devious enemy.
• Fearlessness, Abhayam is the need of the hour!

30. Yoga places great importance on a proper and healthy
lifestyle whose main components are:
ACHAR – healthy physical activities & exercise
VICHAR – right thoughts and right attitude towards
life that are vital for wellbeing.
AHAR – healthy, nourishing diet with adequate intake
of fresh water; balanced intake of fresh food, green
salads, sprouts, unrefined cereals & fresh fruits.
Satwic diet, prepared & served with love & affection.
VIHAR – proper recreational activities to relax body
and mind are essential for good health.
VYAVAHAR – healthy interpersonal relationships
enhancing psycho-social health

31. Relaxation is the key to healing!

32. Relaxation is the key to healing!
• An essential prerequisite for healing.
• We cannot heal when we are stressed.
• Conscious relaxation facilitates self-healing
• All about educing the “Relaxation Response”
• Yoga’s greatest contribution
to modern healthcare!

34. Rehabilitate
& heal !

36. Helps rehabilitation
& manifests healing
from within
Retards
rehabilitation and
delays healing

37. Psycho-neuro-immuno-endocrinological
correlates of rehabilitation
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
Retards healing & delays
rehabilitation

38. Psycho-neuro-immuno-endocrinological
correlates of rehabilitation
NERVOUS
SYSTEM
ENDOCRINE
SYSTEM
IMMUNE
SYSTEM
Enhances healing & facilitates
rehabilitation

39. The tree that bends, doesn’t break!
• Many studies have
reported that Yoga
reduces allostatic load
and induces balance of
autonomic nervous
system.
• This is the keystone in
developing adaptive
resilience.

40. Do less, and help more!
We must not flog
the tired horse!!

41. Yogic Relaxation
~ Psycho-spiritual Aspects ~
–Letting go:
–prejudices & preconceived notions.
–Giving up:
–stresses and strains
–Giving in:
–to the dictates of the “Inner” mind
–Giving over:
–Ishwara pranidhana & Bhakti Yoga

42. Yogic relaxation
• Marmanasthanam kriya: Part-by-part
relaxation
• Spanda-nishpanda kriya : Alternate segmental
tensing and relaxing
• Kaya kriya: Movement of limbs with breath
• Yoga nidraa: +ve body image and visualization
 Reduce peripheral resistance
 Enhance tissue perfusion &
Facilitate holistic healing!

43. “The first disease is the
sense of duality,
leading to fear that
creates imbalance of
mind leading to
diseases in the body”.
- Dr. Swami Gitananda Giri
- (1907-1993)

45. We need to focus on
wholesomeness
&
salutogenesis
and move consciously
from
duhkham to sukham….

46. Yoga teaches us that we need to make
conscious choices to do the following:
 Let go of the negativities beseeching us
(dosha nivarana),
 Regain our balance, equipoise (samatvam)
at the earliest,
 Relax ourselves so that we can rebuild and
replenish our resources
(nishpanda kaya kalpa anukrama).

47. Empower ourselves to efficiently face
‘repeat challenges’ by:
 Adopting healthy attitudes (pratipaksha
bhavanam, maitri-karuna et al),
 Enhancing flexibility of body, mind, emotions
and spirit (hatha yoga),
 Developing objective, metacognitive self-
awareness and inquiry (vairagya, swadhyaya)
 Creating positive relationships through
acceptance (samabhava bhavana).

48. Some useful practices
during this time……….

49. Nada Bhavana Shuddhi Kriya
• Relive anxiety and tension from storehouses in the
abdomen, chest and neck. Ha Ha, Ho Ho, He He !
• Become aware of the subconscious stresses induced
by the survival mechanisms. Me Me !
• Enhance the cognitive, higher abilities of the
intellect. Dhi Dhi !
• Throw out all tensions & become stress-free. Go Go!
• “BE”, yourself! Introspective Silence

51. Whooshing tensions away- Nasarga
Mukha Bhastrika
Enjoy the practice

52. Pranava is Universal

53. Pranava Pranayama
• Using foundation of Vibhaga (sectional
breathing; low, mid and high)
• Chanting Akara, Ukara, Makara and
Omkara Nada
• 2 to 3 times longer exhalations
• Appropriate hand gestures (Mudras)
Click here for a practice session

54. Pranava Japa for Emotional Self-Care
• Mantra Japa especially of OM is very
useful as it is known to attenuate the
limbic over-activity.
Listen to Om Japa
• Pranava Pranayama, Dhyanam and
relaxation using Akara, Ukara and
Makara are extremely useful in inducing
relaxation response from within. This
will strengthen our immune system.
Enjoy guided Pranava relaxation

55. • The Mahamrityunjaya Mantra (Trayambakam)
enables us to overcome the ‘fear of mortality’,
that poison that dampens our immunity and
capacity to heal.
Aum Trayambakam Yajamahe Sugandhim
Pushtivardhanam; Hroom Jhum Saha Sarva
Nakshatrey Sarva Raasi Sujathu Sarva Namdesya
Saha Jhum Hroom; Urva Rukamiva Bandhanaan,
Mrityor Mokshiye Maamritat Aum
Enjoy A Mahamrityunjaya Contemplation

57. Bhairava Mudra to enhance self-
confidence and resilience
• To perform Bhairava Mudra,
place your upturned right hand
on top of the upturned left in a
cupped manner resting both
hands on the lap.
• Close your eyes and become
mindful of the inner strength
developing.
• If the left hand is placed
dominant over right it becomes
Bhairavi Mudra.
Watch Bhairava
Mudra

58. • Abhaya Mudra is one way of
embodying or signifying, "I'm not
afraid of life; I'm not afraid of
what's in my heart and I choose to
live an authentic life no matter
what others think or say".
• It is performed by lifting the open
palm of the right hand and facing it
forward as if to tell fear, “Stop in
your tracks! I am not afraid of you
anymore”.
Watch Abhaya Mudra
Abhaya Mudra to overcome fear

59. Mudras to Balance Energy Centers
Enjoy the practice
Inhale for 6 counts and exhale for 6 counts in each position
with mindfulness to enhance mind-body connection.

60. Spanda-Nishpanda Kriya:
Tension relaxation coupling
Learn the practice

64. • We need to stay safe and stay healthy.
• Through Yogic self care, we can reduce our fear
and strengthen our immune system to manifest
all round health.
• May we as ONE HUMANITY stand our ground,
may we fight the enemy within, overcoming the
inner enemy fear; thus strengthening our ability
to fight and defeat the external enemy, COVID19.
• May Humanity Prevail !
Pathogenesis
Salutogenesis

66. Gratitude
is the
highest
attitude.

67. SRI BALAJI VIDYAPEETH
(Deemed University Accredited with
“A” Grade by NAAC and Ranked 88 in NIRF 2020 )
www.sbvu.ac.in/cyter