chopra coach certification module 1... · sheila patel, md medical director, chopra center for...
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Mindful Movement
Sheila Patel, MD
Medical Director, Chopra Center for Wellbeing
Mind-Body Medical Group
Carlsbad, CA
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Essential components of a complete fitness program:
Flexibility Strength Cardio
Perform appropriate exercises for maintaining or achieving balance
EXERCISE/MINDFUL MOVEMENT
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Vata Pacifying ExerciseEnjoy grounding and slower-paced exercises
Tai chi, yoga, walking, short hikes, light bicycling
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Enjoy medium-paced exercises - avoid overheating:
Swimming, skiing, biking, brisk walking or jogging, outdoor activities
Avoid being overly competitive
Pitta Pacifying Exercise
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Kapha Pacifying Exercise
Running, aerobics, dance, rowing, active yoga, weight training
Get the blood flowing and the energy moving!
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YOGA (UNION)
Realizing our divine nature and
full human potential
Yoga Sutras of Patanjali--?200
bc
Eightfold path to better living
Physical and mental well-being
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YOGA
PHYSICAL EFFECTS--increases flexibility, strengthens muscles, improves circulation and
posture, increased lung capacity
EFFECTS NEUROCHEMISTRY--melatonin, dopamine, cortisol, GABA
EFFECTS GENE EXPRESSION—new studies
DECREASES ANXIETY/DEPRESSION
ACCESSING SPIRIT WHEN DONE MINDFULLY
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“Specific components of yoga may affect cognitive, emotional, behavioral, and autonomic output under stress
through an emphasis on interoception , resulting in physical and psychological health…facilitates bi-directional
feedback and integration between brain networks and input from somatosensory, viscerosensory and
chemosensory (interoceptive processes)…optimizes self-regulation”
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Yoga & Breathing for Doshas
Vata
YOGA: BREATHING TECHNIQUES:
• Slow paced
• Gentle, grounding
• Yin, hatha, restorative
• Relaxing and calming
• Alternate Nostril Breathing –Nadi Shodhana
• Medium paced
• Strength building
• Ashtanga, Iyengar
• Cooling and soothing
• Ocean breath - Ujayi
• Sitali
• Faster paced
• Invigorating
• Hot yoga, vinyasa flow
• Energizing
• Bellow’s breath - Bhastrika
Pitta
Kapha
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Nature’s Rhythms—nature’s movement
• Nature moves in recurring cycles of rest and activity
• Harmonizing our internal rhythms with those of nature improves daily self renewal
• Rhythms of Nature include:
– Circadian Rhythm - 24 hour cycle of night and day
– Seasonal Rhythm - 12 month cycle of the earth around the sun
– Lunar Rhythm - Monthly cycle of the moon around the earth
– Tidal Rhythm - Gravitational influence of the moon on water
– Celestial Rhythm – Influence of planetary cycles
– Basis of Vedic Astrology/Jyotish
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Ayurvedic Circadian RhythmThe Movement of the Doshas
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ARISING: 6 TO 8 A.M.
•Awaken without alarm clock ~ 6am
•Oil pulling/Brush teeth/clean tongue
•Neti and nasya
•Drink a glass of warm water
•Empty bowels/bladder
•Perform flexibility exercises
•Meditate/Pranayama
•Perform strength/cardio exercise
•Oil massage/bathe
•Eat breakfast with awareness
•Perform morning work/activity
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LUNCH: NOON TO 1 P.M.
•Eat lunch (largest meal of the day)
12pm-1pm
•Sit quietly for five minutes after eating
•Walk to aid digestion (5 to 15 minutes)
•Perform afternoon work/activity
•Meditation/pranayam in late afternoon
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DINNER: 6 TO 7 P.M.
•Eat dinner (light to moderate) ~ 6pm-7pm
•Sit quietly for five minutes after eating
•Walk to aid digestion (5 to 15 minutes)
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Kapha season
Late winter, spring, & early summer
Seasonal Cycles—Movement of Earth around the Sun
Pitta season
Midsummer through early autumn
Vata season
Late autumn through winter
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Mindful Movement Through Life
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That person who always eats wholesome food, enjoys a regular
lifestyle, remains unattached to the objects of the senses, gives
and forgives, loves truth, and serves others, is without disease
Vagbhata Sutrasthana
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