My Experiments With Body, MIND and BREATHto controlDiabetes, Obesity, Acidity and ………..Many more

1. SECRETOFHEALTHYLIFE
EXPERIENCED BY – MANMOHAN

2. MY EXPERIMENTS WITH
BODY,MINDANDSOUL
TOCONTROL
DIABETES, OBESITY, ACIDITY AND ………..MANYMORE

3. पहला सुख निरोगी काया।
दूसरा सुख घर में माया।
तीसरा सुख सुत आज्ञाकारी।
चौथा सुख मृदुभाषिणी िारी।
पााँचवा सुख सदि हो घर का।
छट्ठा सुख ि कर्ाा हो पर का।
सातवााँ सुख चले व्यापार।
आठवााँ सुख सबको प्यार।
िौवााँ सुख निराकु लता हो मि में।
दसवााँ सुख ि बैर षवरोध स्वर्ि में।
ग्यारहवााँ सुख मि लागे धरम में।
बारहवााँ सुख ि फं से कु कमा में।
तेरहवााँ सुख हो साधु समागम।
Step 1
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Step 3
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ऐसा हो तो धन्य हो जीवन

4. “WEHAVEFARMORECONTROLOVEROURHEALTHANDTHE
CONDITIONOFOURBODIESTHANWEEVERTHOUGHTPOSSIBLE.”
I am not a doctor. I am not a expert
of this area. I am a simple person
like you adopting normal life style
till 6 months before which is
followed by most of the person.
but one fine morning I started
experimenting on healthy life style
for which I was reading from long
time. Fortunately result are very
dramatic as my mind, body and
soul were on same wave length . As
I got excellent result this motivated
me to share my experience to all of
you so that every one can get
benefit of it
Your health and your
family’s health are top
priorities
IMPORTANT - The information,
techniques and suggestions
mentioned in this presentation are
not a substitute of the medical
advice of physician. In a particular
case that you may require
diagnosis or medical attention,
consult your health care provider.

5. INDEX
1. Why people are sick
2. How people can be healthy & How to leave
disease free
3. Dharma of Air
4. Dharma of Food
5. Dharma of Water
6. Dharma of Exercise
7. Dharma of Rest
8. Dharma of Exertion
9. Self test
10. My experiments
11. Other best practices adopted by me
12. Results achieved by me
13. Prescription for Healthy Life

6. 1
WHY PEOPLE ARE SICK

7.  Food we eat convert to juices which can be absorbed by body, these juices are in the form of glucose goes in
the Blood (In our Body we are having 6 liter of Blood), From Blood it goes to cells where these are converted
in energy via insulin. This energy is required for performing the day today activity of body and mind.
 This is the standard way how Energy reaches to millions and millions of Cells existing in our Body.
 Cell to perform its duty properly require Pran Vayu , Water , Energy and removal of waste like carbon di oxide
and toxic substances time to time
 All animals leave natural life- they take air naturally , They take food whenever hunger is their and not getting
bore from same food, they drink water whenever required, They walk and walk for getting food, water etc..
as they are not worried for next day, they do extraction whenever needed without hesitation or
postponement
 Opposite to this Human being are more knowledgeable animal. They take food for taste not for health, they
manipulate body requirement . They avoid natural food like fruits , vegetables, nuts etc.. They cook food at
higher temperature to make tasty even by adding different chemicals in it again to make it more tasty.
Concentrate it, Deep fry which further reduces good part.
 This process Pranic energy lost, When such food go to stomach it is having not only less good energy but also
carrying lot of toxic substance .

8.  As we take such food it require less water hence body is deprived for water which is needed for cleaning of our
food track, Cleaning of blood vessels, Cleaning of Cells etc..
 We are working and working hence do not have time for exercise. So our Nadi system is also getting blockages
which is affecting functioning of body.
 Due to above waste material accumulation happens in body slowly.
 All Above are creating conditions in which Body cell are starved for energy and same time waste material
accumulated their
 Which creates different disease like Diabetes, Obese, High Blood Pressure, Skin Problem etc..
 Disease comes in cluster like it will start 1st in form of obesity, then it will help in getting High Blood pressure, Obese
also invite Diabetes, Diabetes will invite Eye problem, Heart problem, Kidney problem etc..
 For above disease we blame heredity, environment etc.. which is not in our control. This way we enjoy our life with
all royal disease .
 Some people think that these disease can happens to others only will not happens to me but once you are crossing
40 years then you are getting lot od surprise gifts in the form of disease which you are finding part of your life now.

9. Further to it Once person are sick from above they change their life style For example if a person is having diabetic they
will follow following steps for some years
 Tablet or insulin regularly
 Do sugar test and happy if it is in control and very unhappy if it is out of control
 Avoid Sweat eating
 Avoid Potato
 Avoid Rice
 No fruits like banana, mango, grapes etc..
 Take sugar less tea
 Many more precautions
ButIn spiteof thisslowlyslowlydoseof medicineincreasesandalsomanypartsof bodyareaffected. Soit goeslikeslowpoisonandultimatelywe
aremoreandmoresick.

10. 2
HOW PEOPLE CAN BE HEALTHY AND DISEASE FREE

11. Healthy Body require following 6 things
 Pran Vayu
 Water
 Food
 Exercise
 Rest
 Excretion
We blame for less life of human being to air pollution,Poorqualityof food,waterpollution,toomuchpesticidesuse,Allday work,but this
contributes10%reductiononly.
Major 90%increase in life is in our handby adopting natural life style.By adoptingFollowing Dharma

12. So if we can ensure 6 no's body requirements, We can avoid all disease. By following natural life Style this is possible. Let
us call them Dharma of 6 requirement
 Dharma of Air – A person cannot leave without Air more than 6 minutes, By properly inhaling Pran vayu and exhaling
impure air we can follow this.
 Dharma of Water - By taking clean water, required quantity of water and taking water when it is really required. Also
not taking water when it is not required. we can follow this dharma
 Dharma of Food- By taking natural Food which is suitable for body , in Proper Quantity , Proper quality and at proper
time are important aspect in following this dharma.
 Dharma of Exercise – By doing regular exercise we can ensure flow of energy and body requirement to each and every
part of body . This is best possible by Pranayama and Yoga as these also help in mental and spiritual well being.
 Dharma of Rest – Body require rest to repair damaged cell and growth of new cells, Hence by taking proper amount of
rest and proper quality rest as per body need we can easily follow this dharma.
 Dharma of Excretion- Our body is designed to remove unwanted material by itself but as we are not giving attention
on body needs waste is accumulates in the body and creates many many disease .Proper control on breathing , taking
sufficient water, Proper motion, 2-3 liter urination,1-2 liter sweating, 1 hours pranayama and yoga helps in adopting
this dharma.

13. 3
DHARMA OF AIR

14. • Fresh air is good for digestion
Fresh air helps you to digest food more effectively. That is why it’s great to take a small walk outside after you eat.
• Improves your blood pressure and heart rate
If you have a problem with blood pressure, you should avoid polluted environments and try to stay in surroundings
that have a good supply of fresh air. Dirty environment forces the body to work harder, to get the amount of oxygen it
needs.
• Fresh air makes you happier
The amount of serotonin is affected by the amount of oxygen you inhale. Serotonin can significantly lighten your
mood and promote a sense of happiness and well-being. Fresh air will leave you feeling more refreshed and relaxed.
• Strengthens your immune system
White blood cells kill and fight bacteria and germs. They need enough oxygen to work and function properly.
• Fresh air cleans your lungs
Fresh air helps the airways of your lungs to dilate more fully and improves the cleansing action of your lungs. When
you exhale and breathe out through your lungs, you release airborne toxins from your body.
You will have more energy and sharper mind
Fresh air helps you to think better and increases your energy level. Your brain needs twenty percent of your body’s
oxygen. More oxygen brings greater clarity to the brain, improves your concentration, helps you to think more
clearly and has a positive effect on your energy level.
Thereis a lotmore to benefits frombeing in the environmentsthat are not polluted.Findsome time and spendit outside of the city.

15.  Pure air is essential for life and health
 This is not only fulfilling requirement of oxygen but also need of pran
 Quality of air we breath affect energy level directly
 Freshness, happiness and vitality experienced near waterfall or high on mountains is because of pran in the air is
significantly higher at that location.
 Other side when one is exposed to recycled air, air pollutions energy level goes down quickly
 When air is charges by negative ions it increases level of pran
 We should take fresh air, Morning time
 Proper inhalation , retention and Exhalation
 We should not use any type of smoking
 We should frequently visit gardens, trees, mountain's, rivers, water falls etc. as they are reach source of clean air.

16. BREATHE! YOU ARE ALIVE
Breathe for your joy
to be steady and calm.
Breathe for your sorrow
to flow away.
Breathe to renew
every cell in your blood.
Breathe to renew
the depths of consciousness
Breathe and you dwell
in the here and now.
Breathe and all you touch
is new and real.
Whatever you encounter,
Day and night, Is your life;
You should therefore give yourself
To each situation as it arises
From moment to moment
Use your life energy towards
that purpose, so that from
the circumstances that
Be fall you, you may create a
harmonious life
with all things in their
rightful place.
Everything is Your Life

17. 4 DHARMA OF FOOD

18.  Body require seven type of nutrients carbohydrates, fat, proteins, vitamins, minerals, enzymes and fibrous
material.
 Cell design of our body is proved that they can withstand up to 800 years if treated naturally.
 One research conducted in France by Andrew Simonton for measuring pranic value of food , He divided all
food in 4 category and measured pranic value on scale of 0 to 10000,
 1st category food -Food between 6000 to 10000 , This was best food and in this he found that fruits, fresh
vegetables, whole grains, olive oil, ocean fish and shellfish are in this category.
 2nd category food- from 3000 to 6500 angstrom are eggs, peanut oil, wine, cane sugar and cooked food.
 3rd category was less than 3000 angstroms is comprised of cooked meat, sausages, coffee, tea Chocolates,
jam, processed cheese, pasteurized milk, overcooked food and white bread
 4th category was having no life force includes alcoholic spirits, refined white sugar and bleached floor

19. Food can be divided in Four types based on their importance-
1st type of Food- Natural available food fruits, raw vegetables, sprouts, and grains only. Body will release complete waste
material daily, Cell will be pure and healthy
2nd type of Food- 60% natural food and 40% cooked food . Cooked food will have salt, spices, oil. 90% waste material will
be removed 10% will remain their
3rd type of Food- 100% cooked food. We eat oil, salt and spices. 50% waste material only disposed off
4th Type of Food- Preserved food, soda, liquor, Meat pork, etc.. It contain lot of oil, salt, spices etc.. Only 30% waste is
disposed off
Salt and Health
 Requirement of body is met by salt present in the vegetables we eat. Any additional salt will disturb the
concentration of cell fluid.
 As body is made of 70%water , Salt once go in body make blood vessels hard and generates high blood pressure
 Salt with other material also reaches to cell via blood, they enter inside the cell via o2,energy,water. and if
concentration is more it hampers further entry of O2,Energy and same time affect removal of waste material badly
 Salt outside the cell also hampers exchange of good and bad transaction. Once we take more water density of salt
goes down and its negative impact reduces

20. Natural Food --
Sprouts:
 The seeds have the highest nutritional value when they are seedlings. The sprouts contain a greater concentration of
nutrients like Vitamin E, potassium, iron, phytochemicals, antioxidants, bioflavonoids, chemo protectants and protein.
They also contain other nutrients like folic acid, zinc, niacin, riboflavin, copper and magnesium which are very good for
hair.
Types of Sprouts:
 There are numerous varieties of sprouts available, which include seeds of soybean, gram, peas, wheat, moong and
fenugreek. Black beans, kidney beans, split peas, garbanzo beans and pinto beans can also be used as sprouted seeds.
 Moong bean: Moong bean is the easiest bean to sprout. It has a distinct flavor and adds taste to the other foods.
 Fenugreek: Fenugreek sprouts have a spicy and slightly bitter taste. These sprouts are known for their curative
properties.
 Gram: Gram sprouts are well known for enhancing vigor and vitality.
 Brussels sprouts: Brussels sprouts are the best sprouts for improving the health of hair.
 Sprouts are wonder food due to its high nutritional value. sprouts are good for a healthy body and mind development.
It ensures blood purification and strengthens the immune system.

21. Easiest way to go full Break fast with sprouts
 Green Moong sprout Nutritional Information
• High in Protein, High in Fiber, Low in Fat, Low in Calories, 100 grams of dried Green Moong Beans: contain 400
Calories ,0g Fat,20g Fiber, 28g Protein
 Green Moong Sprout are Nutritional Powerhouses
• Good source of protein
• Good source of dietary fiber (helps to lower cholesterol, prevents constipation and keeps you feeling full)
• Low in sodium & low in cholesterol
• Vitamins: A, B Vitamins (Thiamin, Riboflavin, Folic Acid, Niacin, Vitamin B6, Pantothenic Acid Vitamin E, Vitamin D,
Vitamin C, Vitamin K ).
• Minerals: Calcium, Potassium, Iron, Magnesium, Phosphorous, Zinc, Copper and Manganese.
• Sprouted Green Moong produce live enzymes
• Moong Sprouts are low on the glycemic index at 25 and have a low glycemic load of 4 making them a smart food
choice for diabetics. Diabetics can safely eat Green Moong Beans. The low glycemic index, fiber and protein help to
regulate blood sugar.
• They also contain skin anti-aging properties that stimulate the production of hyaluronic acid, collagen, and elastin,
all essential to younger healthier skin.
 Eating Green Moong sprouts is Ideal for those with Digestive Issues and Sensitive Stomachs
Health is directly proportional to quantity of natural foodconsumed.

22. ▪ Green Moong sprouts Are:
•Easily digestible
•Anti-inflammatory (can reduce inflammation)
•Containing oligosaccharides to prevent gas and bloating, unlike other beans
•Containing high amounts of fiber, thereby preventing constipation
•One of the few tridoshic foods in Ayurvedic diets that can be eaten to balance all three dosha’s (energetic forces)
in the body
▪ Green Moong sprouts Exhibit Powerful Antioxidant Properties that can Help Fight Disease as well as Protect the
Body.
▪ Green Moong sprouts Contain Phytoestrogens Contributing to Anti-Aging Benefits
Benefits of Phytoestrogens:
•Produce Collagen, Elastin, and Hyaluronic acid, All Three of which are Essential to Acquiring Younger and Healthier
skin, Can Regulate Hormones after Menopause, Relieve Hot Flashes, and Prevent Osteoporosis
▪ Consuming Green moong sprouts Have Been Studied to Treat the Following Medical Conditions:
•Diabetes
•Heart Disease
•Cancer
•Celiac Disease/Gluten Free Diets
•Anemia
•Osteoporosis
•Digestion
•Inflammation

23. SOME IMPORTANT FACTS
 Salt - King of taste and Diseases also
 Miss Chili --Tongue teaser
 Sour taste- Friend of Salt and Chili Powder
 Ghee- A royal Way to diseases
 Oil and Ghee - The one that spoils you
 White sugar- Sweat Poison
 Spicy Spices- The unnatural taste- spices are intended for medicine, God has not created spices as a food for man
 Mr.. Tongue- The mighty monarch, Mr. tongue enjoys the taste and pleasure of everything it eats and body faces the
consequences
 Fridge – Enemy of Fresh Food
Use more and more natural food like fruits, vegetables, nuts , seeds,and mostimportant sprouts,

24. 5 DHARMA OF WATER

25. Water purifies the body
Truthpurifiesthe mind
Righteous knowledge (vidya) & penance (tap) purifythe soul
Eternal knowledge(gyan) purifiesthe intellect

26. • The average adult body is made up of 50%-75% water
 Muscles are about 75% water by weight
 Fat tissues are about 25%
 Bones are about 20%
 Brain is about 90%
 Water is required to remove waste from body
 Exercise generates sweating which helps in keeping body temp under control.
Water is required for the same.6-8oz every 15minutes
 It moves nutrients, hormones, antibodies and oxygen through the blood
stream
 Water is the bodies lubricant keeps eyeballs moist and “oils” joints
 Water is bodies shock absorber brain and spinal cord is protected by it
 Plenty of water prevents storage of fat in blood vessel
Wateris life, Water is medicine, Water removes diseases- AtharvaVed
WATER IS
EQUIVALENT TO
NECTAR (AMRIT)

27.  Water is bodies coolant regulating body temp by perspiration
 Must drink as much water in winter as in summer
 3% water loss can result in health problems
 Key part of weight loss program
 Helps body remove fat & overall health
 Suppresses appetite by filling up stomach some experts say that it is hard to distinguish between hunger and thirst so
drink water and wait 20-30 minutes to see if still hungry
 helps reduce fat deposits
 drinking more water reduces water retention by stimulating the kidneys
 Urine becomes concentrated when not enough water
 Water cannot be stored in the body so body sets up a priority system
 When body becomes dehydrated it rations and recycle water
 All water losing functions are reduced
 Toxic waste is dumped into tissues, fat, joints, and muscles instead of being eliminated by urination and perspiration

28. ▪ Water is ranked 2nd as essential for life
▪ Water is fat free, cholesterol free, low in sodium and no calories
▪ There is no such thing as too much water
▪ There is an abundance of water to drink
▪ 15% water loss can result in death
▪ Water is more than just a thirst quencher
▪ Water plays an important part in our body
▪ We cannot live without water
▪ There is no substitute for water
▪ Everyone need to drink around 5 liter of water a day minimum
▪ Water is essential for overall health

29.  Lung tissue are moistened by water as they
take in oxygen and release carbon dioxide
 Allergies and asthmatic symptoms may be a
sign of not enough water
 Brain 90% water
 When body is well hydrated one will notice
an increase clarity in thinking
 Less water decreases energy generation in
the brain
 Dehydration can result in headaches,
depression, memory loss, chronic fatigue
syndromes

30. YOUR HEARTANDWATER
 Heart 75% water
 Blood 85% water
 Hydration increases cardiovascular
system
 Dehydration can result in: hardening
of the arteries, high blood pressure
and cholesterol
 Kidneys filters blood, concentrating
waste and sends it out in urine
 Dehydration causes kidneys to
recycles dirty water to remove waste
 Prolonged dehydration can do
damage to kidneys

31. YOUR DIGESTIVE SYSTEMANDWATER
▪ Food needs water to properly digest
▪ Hydration can reduce: heartburn, acid stomach, gas,
and constipation
▪ Dehydration can cause: weight gain, poor muscle
tone, water retention
▪ Water lubricates joints and lets you move freely
▪ Water maintains elasticity and easy movement for
connective tissue of joints
▪ Water relives arthritic pain

32. • Facilitates removal of waste products (through the
kidneys)
• Regulates body temperature (through perspiration)
• Serves as lubricant; gives cushioning to
joints
• Removes constipation (by moving food through
intestines & eliminating waste products)
• Helps the body in absorbing nutrients in the
intestines
• Plays a role in regulating metabolism
•Forms the base for saliva (necessary for consuming &
digesting food)
• Carries nutrients & oxygen to all cells in the body
• Prevents diseases
72 wt% of human body is water
•Eyes – 98.7 wt%
• Brain – 90.0 wt%
• Blood – 80.0 wt%
• Heart – 79.5 wt%
• Lungs – 79.0 wt%
• Bones – 25.0 wt%

33. Reductionof waterwill generate
• Cramped body
• Stiffness of nerves
• Skeletal framework
• Thickening of blood
• Burning sensation
• Dryness, Dehydration
• dehydration daytime fatigue excess thirst
•fuzzy memory difficulty in focusing light headedness nausea
•Reduction of water 4-5% in body's water 20-30% reduction in
work & exercise performance
•10% reduction in body's water significant health risks
•A week without water surely result in death

34. Goodway todrinkwateris USHAPAAN- Benefitsof
UshaPaan
• Strengthens the kidneys
• Strengthens the urinary bladder/intestines
and helps them in removing toxins from the
body
• Reduces the internal heat of the body/blood
and promotes sweating  removal of toxins
• Renders intestines more effective in
absorbing nutrients leading to the formation
of fresh/clean blood
• Purifies the blood, which in turn cures
several ailments and restores health
• Improves immunity of body
• Beneficial in gastric problems:
Constipation
Acidity
Indigestion
Flatulence
• Beneficial in Epistaxis (bleeding nose) & Heat
Stroke
• Improves stamina
• Sharpens the intellect
Regular practice has shown promising results in:
• kidney stone &urinary bladder stone
• obesity & diabetes
• addictions headache, depression
• weak stamina
Morning Time water
• Minimum 8-10 glasses daily (2 – 2.5 liter)
• If you exercise, especially in hot weather, increase this to 12-15
glasses

35. Whenyoushould not drinkwater?
• During meal (dilutes gastric juices)
• Immediately after meal (dilutes gastric juices)
• Immediately before meal (reduces hunger)
Whenyoushoulddrink
• Any time other then above (when ever your body require)
• Immediately after you leave the bed in the morning
• Before brushing your teeth , Take about 2-2.5 liter of normal tap water (neither
cold nor hot) (preferably kept in copper jug) (during winters lukewarm water can
be taken).

36. 6 DHARMA OF
EXERCISE

37. TYPES OF EXERCISE
Outdoor Activities
– Walking
– Jogging/running
– Bicycling
– Swimming
– Basketball
– Soccer
– Jumping Rope
Indoor Activities
– Treadmill machine
– Stair climbing machine
– Stationary bike
– Elliptical trainer
– Rowing machine
– Aerobics, boxing...
– YOGA

38. EXERCISE CHOICES
Choose an exercise that you
enjoy and that fits your
personality

39. PHYSICALBENEFITSOF EXERCISE
 Creates a toned, flexible, and strong body
 Improves posture
 Improves energy level
 Enhances functioning of respiratory, digestive, endocrine, reproductive and elimination systems
 Can reduce blood pressure
 Improves efficiency of lungs
 Enhances sleep
 Promotes cardiovascular and circulatory health
 Relieves pain
 Improves athletic performance
 Improves balance
 Helps maintain a balanced metabolism

40. MENTALBENEFITS
 Calms the Mind
 Attunes us to the Environment
 Concentration and Mental Clarity are Enhanced
 Reduces Stress and Anxiety
 Encourages positive thoughts and self-acceptance
 Promotes Flexibility
SPIRITUALBENEFITS
 Awakens the Spirit
 Builds healthy spiritual awareness
 Promotes interdependence between mind, body, and spirit.
 Enhances the concept of Oneness of all things
 Personal energy connects to divine energy

41.  Increases muscle and bone strength
 Increases lean muscle and decreases body fat
 Helps control weight
 Enhances your psychological well-being, reduces depression
 Reduces symptoms of anxiety and improves your general mood
 Stretching for flexibility
 Improved Strength
 Improved Balance
THEREIS GOODSCIENTIFICEVIDENCETHAT EXERCISE:

42. IMPORTANT POINT FOR EXERCISE
 Wrists Loose
 Back, neck and head in alignment
 Arms and torso moving at the
same speed
 Elbows close to your body
 Sinking down before each
movement
 Upper body held light as if
hollow
 Head straight, not bobbing
 Gaze soft, focused ahead
 Knees flexed (soft) throughout moves
 Total weight shift onto each leg
 Concentration in soles of the feet
 Softness and continuity
 Gentle

43. GETTINGSTARTEDWITH EXERCISE
▪ Make it as enjoyable as you can
▪ Doing a little is better than doing
nothing
▪ join a group if possible
▪ Exercise daily to get used to it
▪ Start slowly
Sweet Success

44. ROAD MAP OF EXERCISE

45. AVOID COMMON REASONS NOT TO EXERCISE
▪ I don’t have the time
▪ I don’t like to sweat
▪ I’ll look silly
▪ It hurts
▪ I don’t know what to do
▪ It’s not important

46. “union”of
Mind
–Body
– Spirit
YOGA

47. Yoga means union. Yoga aims to bring this union of the body and mind , next
stage through the union of the individual self with the Higher Self.
This union is achieved through the eight limbs of
Yoga called ashtanga Yoga.
Yama consists of observation of five rules: ahimsa (non violence), satya (truth),
asteya (non stealing), brahmacharya (celibacy) and aparigraha (disowning of
possessions).
Niyama also consists of observation of five rules: saucha (purity), santosha
(contentment), tapas (austeirty), svadhyaya (self study) and isvara-pranidhana
(divine worship).
Asana consists of practicing different yogic postures for disciplining the body
and making it as a fit instrument of the divine.
Pranayama is about breath control. In yoga the practitioner consciously practices
the breathing in and breathing out in different patterns,
Pratyahara means withdrawal of the senses from their sense objects through a
process of detachment and turning the attention inward into oneself.
Dharana By means of dharana we hold the mind to a particular stream of
thought
Dhayna is to be able to direct the flow of thought to a specific subject without
getting distracted. Samadhi is the transcendental state achieved at the end of all
yogic practices.

48. Imagine a humanbeing likean
onion consisting of five layers.
The outer ring or sheath the physical
body,
the second ring inside the bio energy
sheath,
the third ring or body the mental body,
the fourth ring the psychic body or
sheath,
and the last ring the innermost essence
being the spiritual essence and
experience.
Yoga views health as essential and an
outcome of having found a balance
between our total personality and the
world around us.

49.  Aaccording to Yoga when there is a free flow of Prana within the Nadis or Meridians, which permeate our bodies there,
is health, a bit like the bodies ability to maintain a physiological and Psychological homeostatic balance.
 Yoga uses techniques that help boost, harmonise and refine the flow of Prana, thereby helping to maintain or enhance
health.
 When there is an imbalance or blockage to the flow of consciousness or energy that moves within these channels,
then illness and or disease can manifest and impact on our health.
 Yoga Postures - Asanas: are postures that stimulate the flow of Prana throughout the body , they can include forward
bending postures, backward bending postures, sideways bending postures, twisting postures,inverted, balancing and
meditational postures.
 Breathing Techniques – Pranayama :A repertoire of breathing exercises to revitalise the physiological components of
respiration (breathing). Techniques to help balance the nervous system and provide the doorway to productive
meditation.
 Meditation: A vast array of techniques exist for every level of aspirant, beginning with deep relaxation (Yoga Nidra)
students can then progress to more advanced meditation techniques depending on their needs and experience.
 Through Meditation you realize how important a balanced mind is through experiencing deeper aspects of your own
personality and then you begin to balance your essential needs and desires and develop insight
INDIANYOGASYSTEM

50. योगासनों के गुण और लाभ
योगासिों का सबसे बडा गुण यह हैं कक वे सहर् साध्य और सवासुलभ हैं। योगासि ऐसी व्यायाम पद्धनत है जर्समें
ि तो कु छ षवशेि व्यय होता है और ि इतिी साधि-सामग्री की आवश्यकता होती है। योगासि अमीर-गरीब, बूढे-
र्वाि, सबल-निबाल सभी स्री-पुरुि कर सकते हैं। आसिों में र्हां मांसपेशशयों को ताििे, शसकोडिे और ऐंठिे वाली
कियायें करिी पडती हैं, वहीं दूसरी ओर साथ-साथ तिाव-खखंचाव दूर करिेवाली कियायें भी होती रहती हैं, जर्ससे
शरीर की थकाि शमट र्ाती है और आसिों से व्यय शजतत वाषपस शमल र्ाती है। शरीर और मि को तरोतार्ा
करिे, उिकी खोई हुई शजतत की पूनता कर देिे और आध्याजममक लाभ की दृजटट से भी योगासिों का अपिा अलग
महत्त्व है। आइये र्ािते हैं योगासि के गुण और लाभ के बारे में। तया हैं
योगासनों के लाभ-
(1) योगासिों से भीतरी ग्रंथथयां अपिा काम अच्छी तरह कर सकती हैं और युवावस्था बिाए रखिे एवं वीया रक्षा में
सहायक होती है।
(2) योगासिों द्वारा पेट की भली-भांनत सुचारु रूप से सफाई होती है और पाचि अंग पुटट होते हैं। पाचि-संस्थाि
में गडबडडयां उमपन्ि िहीं होतीं।
(3) योगासि मेरुदण्ड-रीढ की हड्डी को लचीला बिाते हैं और व्यय हुई िाडी शजतत की पूनता करते हैं।
(4) योगासि पेशशयों को शजतत प्रदाि करते हैं। इससे मोटापा घटता है और दुबाल-पतला व्यजतत तंदरुस्त होता है।
(5) योगासि जस्रयों की शरीर रचिा के शलए षवशेि अिुकू ल हैं। वे उिमें सुन्दरता, सम्यक-षवकास, सुघडता और गनत,
सौन्दया आदद के गुण उमपन्ि करते हैं।

51. (6) योगासिों से बुद्थध की वृद्थध होती है और धारणा शजतत को िई स्फू नता एवं तार्गी शमलती है। ऊपर
उठिे वाली प्रवृषियां र्ागृत होती हैं और आममा-सुधार के प्रयमि बढ र्ाते हैं।
(7) योगासि जस्रयों और पुरुिों को संयमी एवं आहार-षवहार में मध्यम मागा का अिुकरण करिे वाला बिाते
हैं, अत: मि और शरीर को स्थाई तथा सम्पूणा स्वास््य, शमलता है।
(8) योगासि श्वास- किया का नियमि करते हैं, हृदय और फे फडों को बल देते हैं, रतत को शुद्ध करते हैं
और मि में जस्थरता पैदा कर संकल्प शजतत को बढाते हैं।
(9) योगासि शारीररक स्वास््य के शलए वरदाि स्वरूप हैं तयोंकक इिमें शरीर के समस्त भागों पर प्रभाव
पडता है, और वह अपिे काया सुचारु रूप से करते हैं।
(10) आसि रोग षवकारों को िटट करते हैं, रोगों से रक्षा करते हैं, शरीर को निरोग, स्वस्थ एवं बशलटठ बिाए
रखते हैं।
(11) आसिों से िेरों की ज्योनत बढती है। आसिों का निरन्तर अभ्यास करिे वाले को चश्में की आवश्यकता
समाप्त हो र्ाती है।
(12) योगासि से शरीर के प्रमयेक अंग का व्यायाम होता है, जर्ससे शरीर पुटट, स्वस्थ एवं सुदृढ बिता है।
आसि शरीर के पांच मुखयांगों, स्िायु तंर, रतताशभगमि तंर, श्वासोच्छवास तंर की कियाओं का व्यवजस्थत
रूप से संचालि करते हैं जर्ससे शरीर पूणात: स्वस्थ बिा रहता है और कोई रोग िहीं होिे पाता। शारीररक,
मािशसक, बौद्थधक और आजममक सभी क्षेरों के षवकास में आसिों का अथधकार है। अन्य व्यायाम पद्धनतयां
के वल वाह्य शरीर को ही प्रभाषवत करिे की क्षमता रखती हैं, र्ब कक योगसि मािव का चहुाँमुखी षवकास
करते हैं।

52. IMPORTANT ASPECT DURING YOGA
100% PRESENCE = BODY + MIND+ BREATH
▪ Be sensible
▪ No overstrain
▪ Yoga should be regular
▪ Room should be airy
 Do in relax and comfortable manner
 Do the asana on the floor as far as possible; with a floor covering like mat, blanket, and rug or on a hard bed.
 Do the asana at least 2 hours after the meals You may divide your yoga practice into certain groups doing them at
certain times e.g. relaxation postures could be practiced in the middle of the day after the meal, meditative postures
early in the morning and the morning and active postures whenever possible during the day.
 Do each asana correctly but do not be discouraged if it is not perfect.
 Do the stretching asana while inhaling, do them gently
 Inhale while bending backward or when you begin with any asana& exhale while you bend forward or when you twist
Where the hand goes, there should follow the eyes
Where the eyes go, there should go the mind.
Where the mind goes Bhawa is created.
When the Bhawa is created, Rasa will be Born

53. YOGA

59. IMPORTANT
After performing Asana if at the end of it, if you feel Stressed, Overworked, Unhappy ,Drained our, Lack of Energy , Tired /lazy to
resume your daily routine and not at Peace, Happy / Pleasant from within, Energetic, Ready to live your day ahead, Enthusiastic for
resuming your routine, You need to pay attention “Where are you going wrong” or something going wrong
It may happen sometime after doing some difficult asana from which your body is not accustom to perform, you experience pains and
aches in that part, but you will never feel stressed out / lack of energy from with in.
Know the difference between-
 Physical aches And Inner stressed out / drained out
 Listen to your body-be Aware: observe your self while you are doing Asana
 Listen to your body, what is it trying to say
 Pay attention to your inner voice-see what is it trying to convey that you are not able to pay attention to
 See where are you going wrong not able to follow inner instructions.
 Sometimes, your body may be too tired, or unwell to do any strenuous exercise of any form [including asana], it requires relaxation
more /meditation more first
 If, you will learn to pay attention to what your body tries to convey to you through inner voice, you will never go wrong in
performing asana.
So,if Youcan’tfeel Pleasant,energeticfromwithin What you did is not Asana/ YogaButMere a bodyexercise.

60. 7 DHARMA OF REST

63. Why Is Sleep Important?
 Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and
safety.
 During sleep, your body is working to support healthy brain function and maintain your physical health.
 Ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think,
react, work, learn, and get along with others.
 While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and
remember information.
 Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, how to
perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also
helps you pay attention, make decisions, and be creative.
 If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and
behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.
Physical Health
 Sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased
risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.
 Sleep deficiency also increases the risk of obesity.
 Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you
don't get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier
than when you're well-rested.

64. Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep
deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.
Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes
normal growth. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults.
Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances.
Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you're sleep deficient,
you may have trouble fighting common infections.
DaytimePerformance and Safety
Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient
are less productive at work. They take longer to finish tasks, have a slower reaction time, and make more mistakes.
After several nights of losing sleep—even a loss of just 1–2 hours per night—your ability to function suffers as if you haven't
slept at all for a day or two.
Lack of sleep also may lead to micro sleep. Micro sleep refers to brief moments of sleep that occur when you're normally
awake.
If you're listening to a lecture, for example, you might miss some of the information or feel like you don't understand the
point. In reality, though, you may have slept through part of the lecture and not been aware of it.
Tip1: Supportyourbody'snaturalrhythms
Try to go to sleep and get up at the same time every day.
Avoid sleeping in—even on weekends or nights you’ve stayed up late.
Be smart about napping.

65. Tip2: Controlyour exposureto light
Expose yourself to bright sunlight in the morning.
Spend more time outside during daylight.
Let as much natural light into your home or workspace as possible.
Avoid bright screens within 2 hours of your bedtime.
Say no to late-night television.
Be smart about nighttime reading.
When it’s time to sleep, make sure the room is dark.
Keep the lights down if you get up during the night.
Tip3: Get regular exercise
Studies show that regular exercisers sleep better and feel less sleepy during the day. Regular exercise also improves the
symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of
sleep.
The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just
10 minutes a day—improves sleep quality.
Just keep in mind that exercise is not a quick fix. It can take several months of regular activity before you experience the
full sleep-promoting effects. So be patient. Focus on building an exercise habit that sticks. Better sleep will follow.
Tip4: Be smartaboutwhat you eat and drink
Cut down on caffeine.
Stay away from big meals at night.
Avoid alcohol before bed.
Avoid drinking too many liquids in the evening.

66. Tip5: Winddownand clear your head
If you can’t stop yourself from worrying, especially about things outside your control, you need to learn how
to manage your thoughts. For example, you can learn to evaluate your worries to see if they’re truly realistic and
replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at
bedtime.
Relaxation techniques for better sleep
Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.
Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely
relax. Work your way up from your feet to the top of your head.
Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for
you. Concentrate on how relaxed this place or activity makes you feel.
Tip6: Improveyoursleepenvironment
Keep your room dark, cool, and quiet
Keep noise down.
Keep your room cool.
Make sure your bed is comfortable
Tip7: Waysto getbackto sleep
Stay out of your head.
Make relaxation your goal, not sleep.
Do a quiet, non-stimulating activity.
Postpone worrying and brainstorming

67. 8 DHARMA OF
EXERTION

68. Body Waste
Your body uses food to keep it growing, learning and healthy. But what happens to the food and
other materials you take in when your body is finished with it? Your body has a way of getting
rid of excess food matter, extra oxygen, carbon dioxide, water, salts and waste. It is all taken care
of by your body systems. This is a complex set of glands, organs, and processes that help to
remove the waste materials from your body that are used up, created as a by-product, are no
longer needed or are extra. Your body systems include the kidneys, sweat glands, lungs and
rectum. Your nose and eyes also excrete invading dust and foreign materials. Let's find out
more...
Bodywaste:urine
Your body is 60% water. This water needs to be flushed out and replaced all of the time. In your
body, the excretory system helps to keep salts and urea from building up to dangerous levels.
The kidneys produce urine by removing toxins from your blood.
Drinking lots of water will help this system of your body to stay healthy and to work properly.
The kidneys of a healthy adult can process fifteen liters of water a day.
Bodywaste: carbon dioxide
Breathing is the job of the lungs. We take air into our body when we inhale. But air is made of a
variety of gases. We need oxygen, but we can not use the other gases in our air. Dust and
pollutants are also a part of the air we breathe. Our nose and throat help to filter out some of
these particles so that they never make it to our lungs.
Our cells make carbon dioxide as a waste product from our bodies. When we breathe, that
carbon dioxide and water vapor are removed by the lungs which we exhale back into the
atmosphere.

69. When we eat, our body begins to digest the food matter in our mouth. First we
grind the food with our teeth, and then our saliva helps to dissolve certain parts
of our food. When we swallow, the food moves into our stomach where
additional chemicals are added and the food is turned into a sort of liquid like a
milk shake called chyme (pronounced kime). This liquid passes into the small
intestine where the body adds special juices to digest fats and neutralize some of
the acids that were created in the stomach. In the small intestine, a special hair-
like lining known as villi absorb the liquid parts. Those liquid parts pass directly
into the blood and are taken to all your cells throughout your body.
This feeds your cells the food they need. This was the same food you ate several
hours earlier. The left over solid parts of the food move into the large intestine.
These solid parts of your food are the parts that you have no use for and are
passed from your body when you go to the bathroom The entire trip from mouth
to rectum can take about 24 hours in the average person.

70. 9 SELFTEST

71.  Breath test- Healthy person will not have bad breath even if you don't brush your teeth
 Body odor test -You should be able to bath without bath soap and body should not give smell
 Sweat test - Cloth should not smell even if you wear them continuously for some time
 Urine test- You urinate and urine should not smell, Urine should be colorless
 Motion- Your motion should not smell
Person who is clear in above test is a sign of healthiness only follow natural life style which is
described and you will be healthy.
PREDICTIVEHEALTHCHECKUP FOR HEALTHYPERSONS
▪ Regular check of weight if obese
▪ Regular check up of Blood pressure if high blood pressure or low blood pressure
▪ Regular check of Blood sugar if diabetic
▪ Check up of 3 months test of sugar if diabetic
▪ Blood and urine test for check up of cholesterol, triglyceride, kidney function etc..

72. 10
MY TRANSFORMATION

73.  Wake up- 5.30 AM
 Water- 9 glass of water/ 2.5 liter just after wake up
 Walk – 15000 Steps per day or 12 KM per day in two steps, 8 KM in morning and 4
KM in evening ( Increased step by step )
 Yoga- 30 Minutes ( as per list given in next pages )
 Breakfast - Moong and moth Sprout only
 Food - Fix quantity of Food at fix time– no overeating no under eating, Evening
food before 8 PM.
 Sleep – latest by 10.30 PM
 Other good practices kept continue which were in practice earlier also ( List is
given )
MY DAILY ACTIVITY CHART FROM LAST 6 MONTHS

74.  Udgeeth pranayam- 3 times
 Bhamari pranayam- 3 times
 Kapal Bhati – 30 times
 Anulom and Vilom – 10 times
 Bahya pranayam- 3 times
 Bhastrika pranayama- 3 times
 Micro movement of hands
 Movement of hands separately from shoulder joint 4times clockwise and 4 times anti clockwise
 Neck rotation clockwise and anti clock wise- 3 times
 Pushing Head on hands front, back, left and right
 Rotation of neck left and right
LISTOF YOGASAN/PRANAYAM/EXERCISE

75.  Eye rotation clockwise and anticlockwise
 Focus on distance and then on hand nail
 Butterfly movement of legs
 Vjrasan and mandukasan bending by putting close hands on stomach
 Vajrasan and mandukasan with hands on stomach
 Vajrasan and mandukasan with hands back
 Paschimotasan
 Balasan
 Left and right mandukasan
 Ardha matsyendrasana
LISTOF YOGASAN/PRANAYAM/EXERCISE - ---CONTINUE

76.  Mandukasan with sitting
 Clockwise and anticlockwise rotation like chakki rotation by hands
 Separation of leg and 100 times rotation from left hand to right thumb with neck rotation
 Micro rotation of foot
 Lay down and making zero with left leg clockwise and antoclock wise
 Lay down and making zero with right leg clockwise and anticlockwise
 Lay down and making zero with both the leg clockwise and anti clock wise
 Lifting of both leg at 60o and 90o
 Lifting one alternate leg by 10 times
 Cycling with hands an leg- 10 times
 Leg spread and mandikasan- 3 times
 Ardha Nokasan
 Reverse slip – Makarasan
 Bhujangasan
LIST OF YOGASAN/PRANAYAM/EXERCISE - ---CONTINUE

77.  Dhanusasan
 halasan
 Tarasan- mountain pose
 utanasan
 Padahasthasan
 Trikonasan – 70 times
 Balance on one leg left and right
 Warier asan
 Natraj asan
 Movement of complete body
 Shirsasan/Sharvangasan
 Shavasan
LIST OF YOGASAN/PRANAYAM/EXERCISE - ---CONTINUE

78. 11 OTHERBEST
PRACTICESADOPTED

79. Herbal Tea / Cinnamon Tea in Morning
Rubbing of Bottom of Foot for 2-3 minutes during bath
Rubbing of Oil/body lotion on Body after bath for 3-5 minutes
Regular Puja and meditation
Green Tea in 1st Half and 2nd Half
Taking watery vegetable along with Lunch and Dinner
Oil massage on Sunday
Sun Bath on Sun day
Go to bed at 10.00 to 10.30 PM daily
Wake up at 5.30 AM
Walk after 1 hour of dinner
No TV after 9.30 PM

80. Sweat eating one or two bite only
Less quantity of fried item
All activity continue even if out of station.
More green vegetables in lunch and dinner
Eat Fruits like apple, Citrus Fruit, Lemon water etc.. regularly
Exercise in Open air
Head bath with cold water
Lunch at fix time period
Lunch and dinner should have plenty of curry, curds
Take lunch and dinner on sitting on ground
Eat lot of fruits and vegetable raw
Easily digestible food in evening

81.  Plenty of water in evening also
 Evening reading of good books, which will fill our mind with piece and
happiness
 Eat pleasantly
A crime is crime whether it is done knowingly or unknowingly. Punishment is more
if crime is committed knowingly,
When we do not care our own body how can any outsider or a doctor can help you

82. 12 RESULTS
ACHIEVEDBYME

83. Age- 47 year
Diabetic - from last 7 years taking tablet
BMI -31 ( Weight 78 kg with 5 feet 4inch height)
West - 38
Acidity – Many times problem was severe
 lot of other problem like low stamina, pain in body etc..
Good Cholesterol level- low
Trglycirene level- High
MY HEALTH CARD- ON 15TH JUNE2015

84. ▪ No more diabetic
▪ No more obese
▪ No more acidity
▪ Body looks better
▪ More energetic
▪ More stamina
▪ More positivity about life
▪ Looks more happy
FINALOUTCOME -
▪ Body is more flexible
▪ No pain in body
▪ Very Good slip
▪ Able to enjoy morning with nature,
▪ Watching daily sun rise
▪ Listening lot of sound of birds
▪ Daily meeting with morning walk friends
▪ Able to spent more time with wife

85. ▪ Age- 47.5 year
▪ Diabetes- tablet stopped, Sugar level PP than 110
▪ BMI -24 ( Weight 65 kg )
▪ West - 32
▪ Acidity – No problem now
▪ lot of other problem like low stamina, pain in body etc. gone away
▪ Good Colestral- Increased to desire level
MY HEALTH CARD- ON 15TH DEC 2015

86. ▪ Nowmostof theclothsarerequiredto be changed
▪ SomePersonsareaskingisanythingwrongwithyou
▪ Youwillmissallcolorfultablets,capsules,injections
▪ Youwillmissallroyaldisease
KUCH PANE KE LIYE KUCH KHONAPARTAHA

87. 13 PRESCRIPTIONTO
BECOMEHEALTHY

88. ▪ Early wake up may be at 5.30 AM
▪ Start USHA PAN ( Empty stomach Morning water) increase it from 1 glass to 9 glass depending on comfort
level
▪ Slow walk at your house till motion is clear and then outside in clean air.
▪ Walk in Pollution free area, you can plan visit of garden, temple or any other area.
▪ Walk can be increased slowly slowly from 15 minutes to 1.5 hours.
▪ Walk approx. 5-6 KM per Hr or 7000 steps to 8000 steps per hour speed
▪ Herbal tea with tulsi, cinnamon, green tea which ever you like
▪ Bath with water which is having normal temperature.
▪ Rub the bottom of foot by stone or scrubber to generate impact of acupressure
▪ Pray or meditation if you are regularly doing the same for spiritual benefit
▪ Yoga for 20-30 minutes
SUGGESTIONSFOR THE PERSONWHOWANT TO BE DISEASE FREE ( TYPICAL ONLY)

89. Suggestions for the personwho want to be disease free ( Typical only)
 Break Fast of sprout.
 Sprout to be eaten very slowly may take 20 minutes otherwise it will create gas
 You can add khira, tomatoes, lemon but no to salt, chilly etc..
 Take water as per requirement of body
 Do not drink water 1 hr before and after of lunch and dinner
 Lunch and dinner with Indian curry and take fixed amount of food
 Take small bite during lunch and dinner
 Take lemon water with mint and salt whenever you feel comfortable.
 Avoid sweats, fried items or take 1-2 bite only
 Take one Green tea in pre lunch and one Post lunch time.
 Dinner should be up to 8 PM
 Go for evening walk from 9.30 PM which you can do comfortable
 Daily walk approx. 8-10 KM or 10000 to 12000 steps

90. Suggestions for the person who want to be disease free ( Typical only)
▪ Go slow in all aspect
▪ You can start with one aspect and then go for another. This is not necessary to follow each and everything
▪ Do not expect quick result, It is natural hence will take time, Keep patience
▪ Volume of above activity is directly proportional to results
▪ Check your parameter like weight, blood pressure frequently
▪ Also go for check up of liquid profile to see the changes, Take doctors advise
▪ Sprout should be neat and clean and should be fresh only
▪ Do not over control yourself , take what ever you were taking but in small bite only
▪ Read good literature
 Go for sleep not later then 10.30 PM
 You can change speed of above suggestions as per your convenience and your body requirements

91. “THE FIRST WEALTH IS HEALTH."

92. ॐ सवे भवन्तु सुखिनः
सवे सन्तु ननरामयाः ।
सवे भद्राखण पश्यन्तु
मा कश्श्िद्ुःिभाग्भवेत् ।
ॐ शाश्न्तः शाश्न्तः शाश्न्तः ॥
Om, May All become Happy,
May All be Free from Illness.
May All See what is Auspicious,
May no one Suffer.
Om Peace, Peace, Peace.

93. With a Expectation that you will share above information to all your family members ,
relatives andfriends .