Page 29 - NAMAH-Apr-2022
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Namah                                                  Project Susthiti






                    AAsana sequence of Supta Tadasana (Reclined Mountain Pose), Vajrasana
                                              a
                                                                              a
             15
                    (diamond pose) leading to
                    Yoga Nidra with Sankalpa with our Raga Maru Bihag composition with
                                                     a
             30
                    SSavasana (corpse pose)
                        a
             10     Circle of sharing of experiences
        Module 3: Bravery
        Sankalpa: ‘I am brave and feel proud to serve my Motherland.’

          Duration
          (minutes)                               Activity
                    Learn to chant a mantra with AUM Namo Bhagavate which translates into ‘I
             5      bow to the Almighty’ while
                    sitting in Sukhasana with Gyan Mudra
                                  a
                    Meditate with Vajrasana or seated at the edge of the  chair seat with spine
                                      a
             15
                    upright (diamond pose) leading to SSavasana (corpse pose)
                                                         a
                    Yoga Nidra with Sankalpa with our Raga Maru Bihag composition with
                                                     a
             30
                    SSavasana (corpse pose)
                        a
             10     Circle of sharing of experiences
        follow instruction at s and an attention-span  Pilot study
        that can be limited. Additionally, the sessions
        typically took place the target-group’s home  Our first pilot study with 19 Covid healthcare
        before their night’s sleep and post-dinner,  workers was conducted across a week at Shree
        so we had to be cautious that our session  Krishna Hospital, Pramukshwami Medical College,
        did not interfere with their digestion process  Gujarat, India in August 2020. The emotional
        nor that of family members. In all, the asana  well-being of participants was recorded in an
        sequence had to be created in the modality  investigator-designed questionnaire, wherein
        of Restorative Yoga.                     subjective experiences of seven parameters,
                                                 viz., happiness, calmness, alertness, stability,
        Keeping all these constraints in mind, we  clarity of thoughts, control over anger
        optimised our architecture of Know Your Rhythm  and self-observation were recorded on
        to a bare minimum across 3 hours with 1-hour  a Likert scale. On the third consecutive day
        modules across three evenings, for one week  of the Know Your Rhythm session, 68% of the
        with focused themes on building:         participants recorded significant changes in
        1.  Empathy                              alertness followed by calmness and control
        2.  Equanimity                           over anger.
        3.  Bravery
                                                 All participants registered improvement in
        Each of the sessions had a sankalpa or affirmation.  one or more parameters of emotional well-


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