Yoga in GoaYoga in Goa

Yoga Chikitsa

Yoga-chikitsa (Sanskrit) or Yoga Therapy has never been very easy to define, largely owing to the depth and breadth of the subject. And yet, simply stated, Yoga Therapy could be called a system of health care that helps treat human indispositions as naturally as possible, to alleviate pain and suffering through set of exercises, both physical and mental. Ideally, yoga therapy is preventive in nature, as is Yoga itself ...while being curative in many instances, soothing in others, and restorative in most.
Yoga therapy is of modern denomination and represents man's first attempt to combine age-old concepts and techniques with contemporary medical and psychological know-how. So, where traditional Yoga was primarily concerned with spiritual transcendence, yoga therapy aims at holistic treatment of a variety of psychological or psychosomatic disorders ranging from sinusitis and asthma to emotional distress.

Principle of Yogic Therapy
Yoga holds that a person's health condition depends on himself. It lays emphasis on physical, mental and emotional balance and development of a sense of harmony with all of life. There's nothing mystical about it. Nor is it external. Rather it is an inner faculty. Yoga endeavors to re-establish inner balance through a variety of ways, ranging from the gross to the subtle. This is why it is considered a holistic art.
Rather than prescribe treatments, yoga therapy encourages awareness. Through age-old yogic techniques, we get to know ourselves better.

Approach of yoga therapy:
Contrary to modern medical science that tries to identify the pathogenic factor (be it a toxic substance, a micro-organism, or metabolic disorder) then eliminate it, Yoga takes a totally different point of view. It holds that if a person is sick there must be a deeper reason behind it - that illness doesn't arise by chance. It is the result of an imbalance, a disruption in the body-mind complex that creates the condition. Here the symptoms, the pathogenic factors, are not the issue. Yoga believes that the root cause lies somewhere else.
How is yoga therapy done?
The six steps of Yoga for overall well being:

Right Posture - Asanas A set of postures that tone up the muscles and internal organs, revitalize the system, create overall awareness of the body and its function and help tranquilize the mind. they also energizes and stimulates the body's major endocrine glands. And by toning up the internal organs, they also prevent and cure many an illness.

Right Breathing - Pranayama A set of simple breathing techniques that slowdown and normalizes breathing while simultaneously exercising subtle influences on the entire system.

Right Cleansing - Kriyas A set of easy and effortless hygienic procedures that draw the attention to the affected areas and buttress the body's own cleansing mechanisms.

Right Diet - Balanced Yogic Diet Most, of not all, illnesses are in some way linked to wrong food habits. A slight modification in dietary habits can rehabilitate the entire system.

Right Relaxation - Shavasana A relaxing asana done several times as part of the Yoga program. A process designed to soothe both mind and body. Yoga holds that tension is dis-ease (i.e. a state if unease) and relaxation is health. To this end the whole eightfold path of Yoga is to purify the body mind complex.

Right Mindset - Meditation is a technique used to stabilize the mind, increase concentration and will power, balance cellular and chakra energy and develop one-pointedness.
All these, if performed together and consistently, help rid oneself of a variety of psychosomatic disorders. Which is why, every yoga therapy session should include all these practices. They help eliminate the aggravated toxins from the system, balance the tri-doshas and stimulate the essential biochemical substances in the affected organs.


Constipation is a very common chronic disorder of the lower digestive system in which the elimination of solid waste from the body becomes slow and inefficient. As a result, there is a buildup of digestive and metabolic waste in large intestine, which becomes flaccid as it loses its muscular tone. As the disorder continues to develop, rotting waste are held in store for longer and longer periods, resulting in buildup or backlog of the body's waste throughout the body tissues. Good health, high vitality and freedom from diseases demand that the wastes be expelled regularly and efficiently.

Constipation is not related to the frequency of stools. If the stools are soft and are passed once in four days without straining, it is not constipation. However if the stools are hard and passed 7 to 8 times as pellets after lot of straining, it is termed as constipation.

Causes of constipation :
A number of factors have effected for the constipation they are as follows:
  • Sedentary lifestyle
  • Lack of proper exercises
  • Poor dietary habits
  • Medicines
  • Regular use of purgative
  • Hyperthyroidism
  • Toilet position
Yogic management of constipation:
Even the most difficult and long standing cases of constipation will be relived by the practice of yoga techniques and taking a sensible diet and plenty fluids.

Cereals such as vari, jowar, yava, polished rice, and nachani are useful.

Pulses: chana, kulattha, mung, matar and uddi are hel[pful to overcome from constipation.

Milk products like ghee and butter should be used.

Vegetables such as cabbage, chakvat, snake gourd, carrot alu, palak, lotus, cucumber, karela, dudhi, methi, leafy vegetables, radish, onion, kushmanda, and drumstick are useful to get rid from constipation.

Fruits: Grapes, amalaka, mango, fig, badara, banana, guava, dry black grapes, dates, watermelon and walnut.

Spices: Ajamoda, ginger, asafoetida, turmeric, tamarind, garlic, pippali, and kadunimba.

Sugar based products: jaggery sugar and honey . And one should drink hot or warm water daily.

Pawanamuktasana, trikonasana, all forward bending and backward bending asanas, vajrasana, shashankasana, halasana, tadasana, tiriyak tadasana, arda Kati chakrasana, tiryak bhujangasana, udarakarshana, matsyasana, ardha matsendrasana, mayurasana, are helpful to overcome the constipation. practicing surya namaskara daily up to 12 rounds each morning at sunrise will also helpful in reducing the constipation.

Bhastrika pranayama with kumbaka and maha bandha , surya bhedana are advised to give the persons who are suffering from constipation.

Mudras and bandhas:
The bandhas and mudras which are helpful to reduce constipation is; Yoga mudra, ashwini mudra, uddiyana bandha, and maha bandha.

kriyas are the purificatory techniques of body. Agnisara, nauli, basti, mulashodana, laghu shankaprakshalana, should be practiced each morning up to 10 days, it will effectively helpful to overcome from constipation..
Shankaprakshalana should only be done under the guidence of experts.


Obesity is originally derived from the Latin 'to over weight', the modem purists definition is "a disease of excess body fat". Obesity is one of the most metabolic disorders in children, adults and aged person in affluent societies. Generally obese people lead a sedentary lifestyle. Lack of exercise uncontrolled as well as excessive food consumption and stress are prominent features of their lifestyle.

Meaning and its measurement:
Obesity means fatness. The person looks very fat. Obesity is the most common nutritional or the metabolic disorder. Obesity is a condition in which excess body fat accumulation to such an extent that health may be negatively affected. It is commonly defined as a BODY MASS INDEX (BMI) of 30kg/m2 or higher.

  • Weight gain is due to imbalance of energy intake and expenditure.
  • Behavioral changes- mainly in lifestyle.
  • High fat diet.
  • Consumption of high calorie food.
  • Familial and genetic predisposition.
  • Decreasing physical activity.
  • Psychological factors-like depression.
  • Endocrine causes.
  • Drugs-corticosteroids,
  • Antidepressants
  • Contraceptive - with steroids.
Yoga has an important role to play in the treatment of Obesity. Yoga techniques affect body, internal organs, endocrine glands, brain, mind and other factors concerning Body - Mind complex. Various Yoga techniques can be practiced effectively to reduce the weight and achieve normal healthy condition of Body and Mind.

Yogic Management of Obesity:
Yoga plays on important role in the treatment of obesity. Yoga techniques affect body, internal organs, endocrine glands, brain, mind and other factors concerning body-mind complex. Various yoga techniques can be practiced effectively to reduce the weight and achieve normal healthy condition of body and mind. Deformed citta may leads to hormonal imbalance or uncontrolled sensory and motor organs. If the sensory organ tongue is affected, one may develop craving on food ultimately it leads to obesity. By practicing yoga, citta becomes calm & quite, so that stress comes down. This may help to reduce obesity, if it is psychosomatic.

Life style:- Good health means good body and mind. This is achieved by adapting proper life-style (Yoga). Yoga is a way of life-style leading us to achieve our goals in life. In yoga 10 yamas and 10 niyamas coming under the life style. According to therapeutically we will take food and sleep.

Food:- Very low calorie diets (VLCDs) produce weight loss of 1.5-2.5 kg/week compared to 0.5kg on conventional diets. VLCDs are mainly used for short-term rapid weight loss. In UK the recommendation is that VLCDs should only be considered by these with a BMI>30 and under the supervision of an experienced physician/nutritionist. The composition of the diet should ensure a minimum of 50g of protein each day for men and 40g of protein for women to minimize muscle degradation. Energy content should be minimum 400kcal (1.65MJ) for women of height (1.73M and 500kcal (2.1mj) for all men and women taller then 1.73m.side-effect tend to be a problem in the early stages of the diet. Especially orthostatic hypotension, head-ache, diarrhea and nausea.

The lunch and dinner timings should be fixed.
The time difference between 2 meals should be 4 hours.
Low fat meal, with fiber rich vegetables and fruits should be taken.
Reduce fats, excess calories, sweets, butter, in meals.
One should not take Junk food, oily food.

Sleep:- It is a physiological state of rest for the body, mind, motor organs. It is important to see that one enjoys sound sleep. During sleep, the sympathetic activity decreases while the Para-sympathetic activity. Body issues and doshas remain in a balanced state of health, both physical and mental. Vagbhata states that obesity and emaciation, happiness and sorrow, ect.. are all dependent on adequate or inadequate sleep. A healthy person, should not sleep during the day time. The sleep during the day tends to increase kapha dosha in the body leading to disorders like over weight, head-ache etc. Any toxic product circulates fast in the body during sleep in the day time. Excess sleep leads to obesity and diseases due to increased kapha dosha such as diabetes. After dinner, one should go to bed with happy and contented mind.
A healthy person requires four-six hours of sleep.
You should awake before sun rise.
Do not sleep for more than 6 to 7 hours
Try to stop addictions such as smoking, drinking alcohol or any other drugs.
Taking help from dietician, one should fix the daily diet schedule.
If possible take Abhyanga and steam bath regularly.

Yogic science gives as much importance to certain cleansing processes. Without regular cleansing of the system you will not gain maximum benefits from your further practices. Without purification of the body one will not be ready for higher practice of yoga.
Body cleansing is gained through the practice of shatkarmas or six purificatory techniques. There are six main groups of shatkarmas or Kriyas as follows:

Weight can increase because of digestive problems. Useful part of the food is absorbed in blood during the digestion. If there is any problem in this process then it may result in accumulation of fat. Some Kriya like vamana dhauti, vastra dhauti, agnisara helps to improve digestion power. Also performing this Douti asthma, the skin, and twenty verities of diseases of kapha are cured. In Agnisara- fast movement of abdominal muscles in and out, is very good exercise to get rid of the accumulated fats in the abdominal region, also it helps in streamlining digestive system.

Asanas are useful to reduce the fats in various parts, especially forward bending, twisting and backward bending asanas helps to reduce the fats near abdomen, hips and other areas. The practice of asanas also improves functioning of internal organs, like heart, lungs, Kidneys, excretory & reproductive organs. Regular practice also builds strength in muscles.

Pranayama is a very important technique in yoga, which is control and extension of prana or vital energy or life force. Pranayama helps in management of this energy. Bhastika can be beneficial for obesity. This pranayama technique increases the lung capacity and help burning fats. Regular practice of pranayama brings balance in the system in terms of physical and mental functions.

Meditation Both Sensory and motor are controlled by citta. If that citta is under stress and strain then that person may develop the habit of much more intake of food. Then obesity becomes psychosomatic. Here one should treat citta. Meditation will brings our brain waves pattern in to a alpha stages, which is a level of consciousness, which promotes healing in our body. During meditation our prana flow will be regularized. According to our classical text the meditation can destroy all the papas so that one can free from all the diseases. Dhyana will increase the capacity of understanding. The effect of meditation is all the nerves and other channels of the body cleaned and purified. The mind become peaceful, the practitioner is psycho-physiologically better relaxed and emotionally well balanced. One acquires sound mental health. when get the mental health, its related obesity also decreases.

Relaxation Yoganidra, and shavasana, both are the techniques of relaxation. It gives calmness to the mind and full of rest to the body. Our classical text vision gives about shavasana, "shavasanam shranti haram chitta vishranti karakam". Yoganidra is a deep relaxation technique. Yoganidra is a very power full and effective way to achieve a total self-reformation and get rid of all negatives. It has been proved to be beneficial for stress-related disorders like asthma, obesity, depression, anxiety etc.

Bronchial Asthma

Bronchial Asthma is a common disease of both children and adults. Although it is an illness that is easily recognized clinically, it is the one that has thus far defined definition. It is recognized to be more common in the so called civilized countries as compared to developing countries. It has been reported that 1% of the Indians have Asthma whereas approximately 15% of adults and 7-10% of the children in the United States and Australia have this disorder. The facts that this age-old disease has not yet a definitive cure has stimulated several workers all over the world try to find a permanent solution to this condition.

Definition of B. Asthma:
"It is a condition characterized by recurrent attacks of difficulty in breathing due to widespread reversible narrowing of airways in the lungs, which varies in severity over a short period of times either spontaneously or as a result of treatment." Remarkable hyper-reactivity of the air passages and excessive response by narrowing to various kinds of stimuli, for example, immunological, infective, psychic, physical and chemical agents. The condition is not due to any specific condition.

Yogic Treatment:
Main mucus is on the restoration of depleted and blocked pranic energy channels through shuddi kriyas, asanas, and pranayamas in attack free condition. Yogic treatment reduces the intensity of attack and increases the gap between two attacks. It enhances the stamina, endurance and reduces hyperacidity.

Kriyas: Neti, dhauti, kapalabhati.

Asanas: Sarvangasana or viparitakarani ardha and purna halasana, matsyasana, pavanamuktasana, bhujangasana, makarasana, ardha-shalabhasana, vakreasana, parvatasana, ushtrasana, gomukhasana, chakrasana, tadasana, shavasana according to the flexibility of the spine and physical capacity of the individual. Practice of surya namaskara is also helpful.

Mudras- brahmamudra, simhamudra

Bandhas- uddiyana, agnisara(mild)

Pranayama- anuloma-viloma, bhastrika, bharamari, and ujjayi.

Om recetation (10 times or more)


Hernia is a protrusion of any internal organ through an abnormal or weak opening of the peritoneum covering. E.g due to weak abdominal wall the intestinal part protrudes. It is found in both sexes. Some of the imporatnt types of hernia are as follows:
  1. Inguinal hernia
  2. Femoral hernia
  3. Umbilical hernia
Treatment: Commonly it is dealt with the surgery or mechanical support with belt. The management will depend on nature and severity of hernia. Asnas are of some help before the weakness of the abdominal wall becomes marked. Tackling of the conditions like constipation, obstruction in passsing urine and chronic cough are essential before surgical treatment of hernia is carried out.

Asanas: Bhadrasana, ardha halasana, viparitakaranai, pavanamuktasana, yoga mudra(in padmasana), naukasana(in supine position), setubandasana, and shavasana (for 20 minutes). Any asana leading to abdominal pressure on natural opening of the peritoneum should be avoided.

Other practices: Uddiyana and agnisara(mild and in supine position), anuloma viloma pranayama and om recitation.


Arthritis is an inflammation of the synovial joints of the body and is one of the most common of all disabling diseases. Arthritis is a crippling degenerative process which can eventuate in irreversible destruction of the joint. The condition is characterized by pain, swelling, redness, heat and loss of function in one or more joints. Those most often affected are the large, weight-bearing joints and the small joints responsible for repeated, finely articulated movement, such as the fingers.

In Yogic Science, arthritis is not considered as a disease in itself, but rather as one symptom of wide spread metabolic and pranic malfunction which begins early in life.

Yoga offers a way to arrest this process. In fact, in the early stages, before irreversible damage to the joints has occurred, a complete reversal is often possible. In the later stages Yogic practices can reduce drug dependency, maximize remaining mobility and function in the joints.

Yogic approach:
Yogic approach of the arthritic process is all-embracing and effectively complements standard medical measures. Yogic practices are to be practiced by the individual, only when the acute condition subsides. Sufficient bed rest, suitable medicines, correction in food habits and lifestyle are essential for getting optimum results.

Following Yoga practices are recommended.

The major series of asanas for prevention and management of arthritic conditions is the anti-rheumatic group of asanas like pavanamuktasana, which put the body through its full range of movements and fully relax and massage all the joints. Before commencing pavanamuktasana, the patient should soak his limbs in leuke warm salty water to encourage blood circulation. As the flexibility of the joints increases, other asanas can be added, however never strain or inflict pain. Major asanas include shashankasana, marjarasana,, akarna dhanurasana, vajrasana can be added. Ultimately suryanamaskara can be adopted to capacity.

Laghu or poorna shankhaprakshalana, jaladhauti, jalaneti are very important in eliminating the metabolic acids and other wastes which accumulate in the joints, blood stream and tissues.

Anuloma-viloma,Bhastrika bloster the digestive and eliminative capacities. Shitali also can be added.

Deep relaxation and meditation will develop a positive state of mind in the sufferer. OM recitation also helpful.

The following simple diet will reduce pain and allow the eliminative and regenerative processes to work at optimum efficiency. A strong, clean digestive system readily absorb all necessary nutrients from the following diet.
Take a simple and light diet. Avoid sour fruits, curd, pickles, spices, milk and dairy products. Eat fresh fruits and boiled, as well as, sprouted pulses like moong. Boiled vegetables, especially green vegetables. Avoid highly refined, processed and synthetic foods, including white flour (Maida).
The evening food should be lighter. This ensures that food is in the stomach when digestive energies are high and digestion is well underway at sleeping time. Missing a meal or fasting one day per week will ease pain.

During the acute inflammatory stage rest is essential. Sleep is the most basic and natural need of every living creature. Sound sleep makes us refreshed and energetic for further work. Most of the healing processes are taking place during the sound sleep.


Backache is a vague term, which indicates pain any were in the back region, without mentioning the cause. There is a dull, continuous pain and tenderness in the backmuscles, especially in the lumbar, lumbo-sacral or in the upper region of the spine.

Yogic treatment:
Suitable asanas from the list given below are found useful in managing these cases.
Tadasana, chakrasana(sideward bending in standing), parvatasana, vakrasana, brahmamudra, ardha shala bhasana, niralambasana, pavanamuktasana, ardha halasana, setubhandasana, makarasana, gomukhasana, shavasana

Anuloma-viloma pranayama (10 rounds)
Om chanting: should be recited minimum 10 times.


Hypertension is getting a prominent place in the list of causes of death. Hypertension should not be considered as a diseases in the regular sense but as a state in which systolic blood pressure is maintained above 140mmhg or more and diastolic blood pressure more than 90 mmhg. It is called essential hypertension when no specific cause si known and secondary hypertension when it is associated with kidney function impairment and increased peripheral spasm due to sympathetic overpowering on account of stress and rarely due to tumors like pheochromocytoma or endocrinal disorders involving the adrenals.

Yogic treatment:
Conventional treatment consist of BP reducing drugs under various groups such as diureties, beta-blockers, calcium antagonists, and pace inhibitors. Each one of them is however known to have certain side efforts, which makes the individual uncomfortable. Moreover these druge bring only the BP under control but are not able to stop the pathological changes in various on the other hand by its holistic approach produces sustained fall in BP without any side effeccts. Yoga actually brings about changes in the individual at physical, mental, emotional, social and spiritual levels from variouspractices and should be sen as a way of life and not as a tratment. Generally following yoga practices are advised.

Cultural asanas like vrikshasana, tadasana, vajrasana, gomukhasana, ardha mastyendrasana, vakrasana, makarasana, ardha shalabhasana and are advised which are known to have beneficial effect in reducing the blood pressure. Meditative posture like padmasana, siddhasana are also known to bring about control in blood pressure by inhibiting the thought process by leading the individual towards Dhyan. Most important is shavasana to produce prolonged relaxative state of mind, as well as, relaxation of the blood vessels of all the extremeties.

Yogic breathing techniques like anuloma viloma, ujjayi, sitkari, shitali, bhramari are found beneficial in controlling the blood pressure. Long practice of pranayama has been found to reduce the metabolic activity leading to more parasympathetic predominance.
Omkar recitation: 10 - 20 minutes.
Meditation: 10 - 20 minutes.

Diabetes Mellitus

Diabetes mellitus is not a disease but a chronic disorder of carbohydrate metabolism where glucose is not taken up by the cells of the body from the blood. Glucose provides energy to the cells of all the organs of the body to perform their functions. The entry of the glucose into the cell from the blood is helped by insulin, secreted from islets of langerhans located in pancreas. The cells become ineffective to the presence of circulating insulin in number of middle age while certain people have deficiency of insulin secretion because of certain diseases of beta cells of islets of langerhans. Both these conditions lead to increase of blood sugar in the circulation, which is known as diabetes mellitus.

Yogic treatment:
Along with the well balanced diet, medicine and a few exercises, necessary correction in lifestyle and the following yoga practices will help the patient to manage the disorder successfully. Patient should be educated about the overall situation and convinced that the treatment will hyave to be continued for rest of the life.

Bhujangasana, shalabhasana, dhanurasana, naukasana, pavanamuktasana, ushtrasana, vrikshasana, vakrasana, shavasana, sarvangasana or viparitakarani, matsyasana, halasana, ardha-masyendrasana.

AnuLoma-viloma, ujjayi, bharamari
Om recitation: 10 rounds or more
Meditation: 10 - 20 minutes.

Menstrual Disorders

A periodic discharge of a bloody fluid from the uterus occurring at more or less at regular interval of 28 days in women from the age of puberty to menopause is known as menstruation. The flow of altered blood along with endometric and stoma cells, glandular secretion and occasional blood clots occurs for 3 to 5 days through a vaginal passage. Menstruation ceases during pregnancy. Its failure to occure may resukt from some abnormalities, physical disorders, emotional, and harmonal disturbances.

Common menstrual disorders are as follows:
  1. Amenorrhea: it is the absence of menstruations
  2. Menorrhagia: there is an excessive bleeding during monthly menstrual periods, in terms of more days as well as the amount of blood.
  3. Metrorrhagia: there is excessive flow of blood occurring between two menstrual periods.
  4. Dysmenorrhea: pain & discomfort is felt prior to the onset of or at the tome of menstruation.
Yogic treatment:
Regular and proper development of asanas and pranayama is beneficial to all women for those suffering from menstrual disorders. However, it should be noted that, during monthly period (menstruation) yoga practices are not advisable for 3-4 days. Proper rest, best hygiene, medicines, relaxation are also necessary. Yoga helps by correcting and balancing the functioning of the endocrine system, toning up of the nervous system, by relaxing the body and mind thereby reducing the psychological problems.

Following asanas are usually recommended during the interval between two menstrual cycles. Tadasana, vrikshasana, chakrasana, trikonasana, bhujamgasana, ardhashalabhasana, arda halasana with one and two legs, viparitakarani, sarvangasana followed by mastyasana, naukasana on the back pavanamuktasana, setubhandasana, vajrasana, padmasana, parvatasana, vakrasana, gomukhasana, shavasana, makarasana.

Anuloma viloma, shitali, bhramari.
Om recitation and meditation.

Varicose Veins

Varicose veins are the dilated and tortuous, enlarged veins, particularly at the back of the legs. They are common in middle aged and elderly people. People who have to stand for prolong period at one place or required to carry heavy weight for a long distance on their shoulders or head are prone to develop varicose veins.

Yogic treatment:
For mild and moderate varicose veins, suitable asanas and other yoga practices may be selected. Inverted poses like viparitakarani are immensely helpful.

These are most helpful asanas provided they are performed under proper guidance of an expert yoga teacher and the patient should have no health problems like hypertension and cervical spondylitis.

Asanas from the following list may be practiced which would help in improving the venous return from the legs by contraction of the muscles, as per the capacity of the patient.

Tadasana, paschimottanasana, pavanamuktasana, janusirsasana, gomukhasana, vajrasana, sputa vajrasana, shashankasana, shavasana. Suryanamaskara are also beneficial.

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