yoga for health level one

8/2/2019 Yoga for Health Level One

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Yoga for Health

Bonnie Berk, RN, MS, ERYT


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What is Yoga?

Yoga means to join or yoke together themind, body and spirit.

The aim of Yoga for Health is to bringbalance into the body physically, mentallyand emotionally.

By connecting to ourselves through the

breath, we can bring our bodies from astate of dis-ease to a place of health.


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Proven Benefits of Yoga

The health benefits of Yoga are clearlydocumented in a compilation by the

International Association of YogaTherapists (IAYT). Based on literaturesearches, IAYT reports the following

physiological benefits of yoga based onregular practice of traditional yoga poses,breathing exercises and meditation:


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Benefits of Yoga

Stable autonomic nervous systemequilibrium

Pulse rate decreases Respiratory rate decreases Blood pressure decreases

EEG: alpha wave increase ( theta, deltaand beta waves also increase duringvarious stages of meditation


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Benefits of Yoga

EMG activity decreases Cardiovascular efficiency increases

Respiratory volume and vital capacity increases Gastrointestinal function normalizes Endocrine function normalizes

Excretory functions improve Musculoskeletal flexibility and joint range of

motion increase


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Benefits of Yoga

Posture improves Strength and resiliency increase

Endurance increases Energy levels increase Weight normalizes

Sleep improves Immune function normalizes Pain decreases


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Psychoneuroimmunology

Medical field of investigation that studiesthe relationship of the mind and body, as

well as its effect on health and disease. Hippocrates, the father of Western

Medicine, taught his students to look at

psychosocial factors surroundingindividuals in order to understand certaindiseases.


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CNS and Immune System

Recent studies show a bidirectionalrelationship between the central nervous

and immune systems. Researchers continue to explore themysteries of how diseases affect behavioras well as the role of psychosocial

interventions on preventing disease,decreasing the severity of illness andpositively impacting disease outcomes.


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Stress Response: Fight or Flight

Heart rate increases, Blood flow is shifted to

skeletal muscles, Pupils dilate, Immune function altered -a decrease in the

number of T-lymphocytes, reduced natural killercell activity against tumor cells and decreasedproduction of cytokines.


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What is Allostatic Load?

Refers to the long-term effect of chronicstress on the body, the wear and tear;

Researchers believe that increases in theallostatic load increase vulnerability tocertain diseases


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Yoga is an antidote for stress and a potentiallypowerful complement to living a healthy,

balanced life.


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History of Yoga

The earliest archeological evidence of Yogasexistence is found in stone engravings that date

back to around 3000 B.C.

Both yoga and Shamanism have similarcharacteristics in their attempts toimprove health and promote healing throughspiritual mediation.


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History of Yoga

The oldest known yoga teachings are found inthe Vedas, the sacred scripture of Brahmanismthat is the basis of modern-day Hinduism. The

Vedas are said to be the oldest sacred texts stillused today.

Most anthropologists agree that an oral traditionexisted long before a literary tradition which

gradually set in from about the 2nd century BCE.Yoga was used as a tool to live in harmony,mind, body and spirit.


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History of Yoga

Yoga shares some characteristics withHinduism and Buddhism.During the sixth century B.C., Buddha

started teaching the importance ofmeditation and the practice of physical postures.

At the age of 35, Siddharta Gautama, the firstBuddhist to study yoga, achieved enlightenment,described as an intellectual understanding, anintuitive knowing and a total transformation ofthe heart and mind.


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Pantanjali

Wrote The Yoga Sutra around the secondcentury in an attempt to define andstandardize classical Yoga.

It comprises 195 sutras or threads aswell as an Eightfold-Path.


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Eight Limbs of Classical Yoga.

Yama: social restraints or ethical values; Niyama: personal observance of purity,

tolerance, and study;

Asana: or physical exercises; Pranayama: breath control or regulation; Pratyahara: sense withdrawal in preparation for

meditation (contemplation);

Dharana: concentration; Dhyana: meditation; and Samadhi: ecstasy.


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Swami Sivananda

Well-known teacher, and doctor in Malaysia whoopened schools in America and Europe. Themost famous of his works is the Five Principles

of Yogawhich are: Savasana: proper relaxation;

Asanas: proper exercise;

Pranayama: proper breathing;

Proper diet; and Dhyana: positive thinking and Meditation

(contemplation)


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Comparison of Popular Yoga StylesAnasura Ashtanga Bikram Integral Iyengar

Heart-centered

Yoga practice

which varies

according to thecreative

direction of the

teacher.

Anusara is

sanskit for

flowing with

grace.

Poses are linked

by breath in

flowing

sequences toproduce internal

heat and

purifying sweat.

Ashtanga means

eight limb

practice. Based

on eight limbs of

Yoga.

A series of 26

poses and

breathing

exercisesperformed twice

in a room heated

to 105 degrees.Promotes

detoxification

and quick

muscle warm-up.

a.k.a. Hot Yoga

Integrates Hatha

Yoga with other

branches such

as Karma Yoga(selfless service)

and bhakti yoga

(devotion) -

emphasizes

union with the

divine.

Emphasis on

healing mind and

body with poses.

Teachesawareness

through mindful

movement,

anatomical

precision and

alignment in the

poses.BKS Iyengars

book: Light on

Yoga (1966)

sparked Yoga

practice in the

west

Founder:John Friend(1959)

Founder:Sri K. PattibhiJois(1915)

Founder: Bikram

Choudhury(1946)

Founder: Swami

Satchidananda(1914-2002) :

gave the opening

speech at

Woodstock

(1969)

Founder:Sri BKS Iyengar(1918)


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Comparison of Popular Yoga StylesJivamukti Kripalu Kundalini Power Sivananda

Based on devotional

yoga practice and

ahimsa, non-harming.

Combines a vigorous

flow practice

integrating classic yoga

philosophy.

Moving

meditation is how

this form of yoga is

described. Focus

on relaxation and

healing. Especially

good for people

with physical

limitations.

Classes focus on

kriyas or

sequences

including

relaxation,

reciting mantras

and chanting.

Based on moving

energy up thespine.

A vigorous practice

that is an American

adaptation of

Ashtanga Yoga.

Focus on holding

poses and building

strength.

Incorporates

techniques from all

yoga paths a

spiritually based

focus.All classes taught in

Sanskrit. Pranayama,

relaxation and 12

foundational poses.

Founders: Sharon

Gannon (1951) and

David Life (1950)Founder: Swami

Kripalu

(1913-1981)Founder: Yoga

Bhajan (1929-

2004)Founder: Baron

Baptiste(1963)

Founder: Swami

Vishnudevananda (

1927-1993)


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Yoga Therapy Vinyasa Viniyoga Tantra Phoenix RisingYoga Therapy

An

individualized

yoga practice

for those with

injuries orrecovering

from a

traumatic

event.A personalized

plan for natural

healing.

Freeform

yoga flowing

with the

breath based

on Ashtangabut may or

may not be as

intense

depending on

the teacher.

Also called

Flow Yoga- a

consciousevolution

connecting

each moment

with the

unifying

breath.

- Shiva

Rea

Focuses intensely

on the breath,

incorporating

pranayama

techniques andchanting into asana

practice. Postures

are gentle and

students flow in

and out of the

poses, sometimes

holding them, but

usually briefly.

Risk of Injury verylow, making this

style well suited for

students with

chronic disease.

Tantra views the

body as a

manifestation of

the divine and a

vehicle for self-transformation.Most of what we

know of as yoga in

the West owes

much to this

tradition.Uses the widest

possible array of

yogic tools.In addition to

asana and

pranayama, it

incorporates

mantra,

vitualization, and

focused

meditation. Also

includes kriyas orcleansing

practices.

A therapeutic

approach

developed by an

Australian who

comes from theKripalu tradition.Integration of

yoga and western

psychology.The Therapist

moves your body

through a number

of passive yoga

poses andencourages

discussion

regarding

thoughts,

sensations and/or

emotions.

Founder: Sri T.

Krishnamachar

ya(1888-1989)

Based on

Ashtanga

YogaFounder: T.K.V.

Desikachar, son of

Krishnamacharya (

Yoga Therapy)

Rolf Solvik and

Rod Stryker are

known for this

technique

Himalayan

Institute

Founder: Michael

Lee


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Living Mindfully

Through the BreathThere is a direct link between our

breathing and the way we feelphysically and emotionally.


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Breath Awareness

We speak of a sigh of relief, ofgasping in horror,ofholding the breath in anticipation, ofbeingbreathless with excitement.

Laughing, sighing, yawning, yelling, gasping,screaming nature provides us with all theseresponses to help us fulfill the emotional

demands of the instant. Physically, the breathgives us the extra oxygen we need for all thesefunctions.


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By deliberately controlling the breath, we canconsciously alter many physical and emotionalfunctions of the body like the heartbeat, blood

flow, mental states and hormones.

Pranayama: Breathing in the Life Force


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The Art of Yoga Breathing

Begin by observing the naturalinhalation and exhalation of yourbreath without changing anything.

As you inhale, say to yourself, Inotice I am inhaling, and as you

exhale, say to yourself, I noticeI am exhaling.

Stay focused on the breath for

five 5 breath cycles.


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Three-Part Breathing:Part I

Begin to inhale deeply through thenose while filling the belly upwith your breath. Expand the

belly with air like a balloon.

On each exhale, expel all the air out from thebelly through your nose. Draw the navel backtowards your spine to make sure that the belly is

empty of air.

Repeat this deep belly breathing for five (5)breath cycles.


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Three-Part Breathing:Part II

On the next inhale, fill the belly upwith air as described before. Then

when the belly is full, draw in a littlemore breath and let that air expandinto the rib cage causing the ribs to

widen apart.


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Three-Part Breathing:Part II

As you exhale, let the air go firstfrom the rib cage, letting the ribs

slide closer together, and then fromthe belly, drawing the navel backtowards the spine. Repeat for five

breaths.


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Three Part Breathing: Inhale

On the next inhale, fill the belly andrib cage up with air as described

before. Then draw in just a littlemore air and let it fill the upperchest, all the way up to thecollarbone, causing the area

around the heart (which iscalled the heart center

in yoga), to expand and rise.


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Three Part Breathing: Exhale

As you exhale, let the breath gofirst from the upper chest,

allowing the chest to dropslightly, then from the rib cage,letting the ribs slide closer

together. Finally, let the air gofrom the belly, drawing the navelback towards the spine.


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Three Part Breathing:Think of a Water Pitcher

As you inhale, you fill the water pitcher(your body) from the bottom up;

As you exhale, you empty the waterpitcher (your body) from the top to thebottom.


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Three Part Breath:Putting it All Together

You are practicing three-part breath!

Continue at your own pace, eventuallycoming to let the three parts of the breath

happen smoothly without pausing.

Continue for about 10 breaths.


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We know that life begins with thefirst breath and ends with the last,

but it is how we breathe in between

that greatly impactshow well we live this life!

- Nancy Zi (The Art of Breathing)

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