it's all transformation: yoga teacher health
DESCRIPTION
Learn the fundamental principles of classical yoga practice and a modern approach to personal wellness for modern yogis, including vegan and vegetarian tips, healthy eating rules, yoga neuroscience, top nutritional supplements, and how to interpret your own blood tests.TRANSCRIPT
IT’S ALL TRANSFORMATION
Yoga Teacher & Practitioner Health
Thames Street Yoga – Newport, Rhode Island August 10, 2013
Sri T. Krishnamacharya
Ashtanga Vinyasa is the system of Hatha Yoga taught by Vamana Rishi in the Yoga Korunta. This teaching was imparted
to Sri T. Krishnamacharya in the early 1900’s by his Guru, Rama Mohan Brahmachari.
Kriya Yoga
Hot Yoga
Alignment-Based Yoga
Flow Yoga
Mysore Ashtanga Vinyasa
My Spiritual Journey
Your Life’s Yoga Journey
12
5
Yoga Mind
AwarenessPlaceholder
Asana
AwakeBreath
BECOMING
Four Objectives
1. To learn why yoga works.2. To learn how to choose a balanced
healthy diet.3. To learn how to improve wellness
and longevity.4. To encourage the lifelong practice
of yoga.
Four Requirements/Conditions
1. Knowledgeable and experienced teacher
2. Capable student with the right attitude, making the right effort
3. Regular sustained practice over time
4. Application of yoga principles and passing on the teachings
Six Basic Aspects of Practice
1. Dedication2. Alignment3. Balance4. Awareness5. Sequence (flow or static)6. Attitude (including
visualization)
YOGA & AYURVEDA
ANNA PRANA
ASANARASAYANA
ANNA
“All that is born, is born of ANNA. Whatever exits on Earth is born of Anna, lives on Anna,
and in the end merges into Anna. Anna is the first born of all things.”
Taittreya Upanashad
TRIDOSHA
VATAPITTA
KAPHAVata
P
itta
Vata Kapha
Pitta
Kapha
THE THREE GUNASGoodness: purity, illumination, order, stability, permanence, happiness, spirituality, cleanliness, essence and health
Passion: action, creation, desire, lust, attachment, movement, and striving
Darkness: inertia, destruction, madness, disease, dissolution, ignorance, intoxication, heaviness, and sleep
ANNA & ASANA
Asana practice paired with disciplined eating habits and healthy food choices are important in modifying the course of
disease and establishing a base for
intensive yoga practice.
Three Reasons To Practice Asana
Text
CIKITSA
SKISHA
UPASANA
For personal transformation & spiritual progress, the attainment of oneness, highly systemized and very
disciplined
UPASANA “classical yoga”
SKISHA “yoga for the masses”
For physical improvement, to promote health,
and prevent disease, including body transformation
To recover from disease or injury, lifestyle adjustment, disease modification
CIKITSA“yoga therapy”
PRANAYAMASmooth Breath, Calm Mind
Keep the body stillBe aware of the breath
Regulate the breathFocus the mind on the breath
Ujjayi Pranayama“warrior's breath”
Thin, long, slow, smooth (not forced), strong, clears the throat and fully
expands the lungs so the chest is puffed out
like that of a victorious warrior.
Purpose of Ujjayi Pranayama
1. It stimulates the nadis in the sinuses and at the back of the throat, and helps promotes mental clarity and focus.
2. It provides a sound to focus on so that the mind becomes still.
Bandhas
Bandhas intensify the cleansing process created by pranayama,
directed by agni to specific areas of the body:
Jalandhara Bandha Uddiyana Bandha
Mula Bandha
Asana & Pranayama
Mind-Body Linked Through Breath
The mind is more subtle than the body.
Prana – “energy” – is more subtle than the mind.
Prana and mind are closely connected
Vinyasa
• Vinyasa means the careful linking of breath and movement – pranayama & asana.
• Vinyasa creates heat in the body – supports agni.
• This type of heat generates purification. • When yoga practice is sustained with great
diligence and dedication over a long period of time, the heat generated burns away the six poisons from around the heart, and the light of our inner nature shines forth.
Asana Siddhi
Mastery over asana is the ability to combine asana with pranayama – to remain in an asana for a long time
while maintaining normal breathing.
FOODPOSTURES
ENERGY
Yoga’s Three Building BlocksANNA ASANA PRANA
YOGA & FOOD
Yogic Diet RulesHonor Your Self and Respect Anna
• Eat 30% less• Never starve yourself• Eat according to you dosha• Eat based on your daily needs • Eat a balanced diet
Making Changesk
• Emphasize positives• Do more yoga asana• Add healthy choices• Avoid and remove unhealthy ones• Reward yourself when you succeed
Agni
The Fire of Life
• All Transformation• Cause of Life• Responsible for All
Health• Digestive Capacity
Sattva
Rajas
Tamas
Proper and simple food combiningCombined for maximum flavor and taste
No appropriate combinations
Food Combining
Why We Need Food
• Building Blocks• Fuel• Nutrients• Fiber• Bacteria• Fluids
Metabolism
Anabolic Catabolic
• Constructive– Energy is used to
synthesize building blocks
– Building up occurs in steps (proteins, fatty acids, carbohydrates)
• Destructive– Break down large
molecules (digestion)– Energy is released
Positive Choices
• Eat more plants• Eat fresh foods• Eat local and seasonal• Eat variety of greens and colors• Use simple combinations
First Rules
1. Avoid refined foods: sugars, fructose, carbohydrates, sandwich meats
2. Avoid high glycemic index packaged foods
3. Avoid allergenic foods: dairy, wheat, soy4. Avoid processed foods 5. Avoid GMO foods and commercially
farmed6. Eat less meat and dairy
Vegetarian Benefits
PERSONAL • Lowers cholesterol and
promotes heart health• Lowers blood pressure
and stroke prevention• Lowers glucose and
prevents diabetes• Promotes healthy weight• Prevents many cancers
PLANETARY• Saves water• Protects animal rights• Saves trees and
preserves land• Reduces methane gas• Reduces animal borne
pathogens including pandemic influenza
SHOPPING RULES
Shop on the outside aisles for 90% of your purchases. Buy whole foods like vegetables, fruits, seeds and nuts, and grains. Buy organically grown and non-genetically modified produce. Buy seasonally fresh foods. Pick firm, ripe, and richly colored fruits and vegetables.
Vegetarian Food Pyramid
Dr. Weil’s Anti-Inflammatory Food Pyramid
Cooked or Raw
COOKED RAW• Kills microbial
infectious organisms• Breaks down cellulose• Improves absorption
of carbohydrates, proteins, and lipids
• Removes toxic plant acids
• Retains key nutrients and enzymes
• High fiber• Low calorie• Low fat• Retains water content
Plant Acids
• Phytic Acid – combines with iron and lowers its absorption: flax seeds, sesame seeds, lentils, soy, spinach
• Oxalic Acid – combines with calcium and lowers its absorption, and can cause kidney stones: spinach, sorrel, rhubarb, amaranth, asparagus
Polyphenols
• Large molecules found in plants and intimately linked to their ecology
• Used as food, beverages, and herbal medicine:– green tea, black tea, red wine, coffee,
chocolate, olives, pomegranate, extra virgin olive oil.
Fiber
• Requirement: 14 grams per 1,000 calories
• Balance: carbohydrates, protein, fat, and fiber
• Two types: Soluble (oats, peas, apples, psyllium) and Insoluble (wheat, nuts, beans, vegetables)
• Improves gut function, prevents colon cancer, lowers cholesterol, controls blood sugar, manages healthy weight
Probiotics & Fermented Food
• Boost immunity• Improve gut health• Fight obesity• Reduce allergies• Limit bacteria in urinary tract,
prostate, and vaginaYogurt, Kefir, Sauerkaut, Kimchi,
Miso, Kombucha
Glyconutrients
• Improve cellular communication• Prevent infection• Prevent cancer• Prevent heart disease• Slow aging
Aloe vera, berries, medicinal mushrooms
Fluids and Electrolytes
• Daily requirement: women 2.5 liters; men 3.5 liters (6-8 glasses per day)
• Increased needs:– Fever– Exercise (increase by 1 glass per 30
minutes)–Hot weather
• Fluid electrolyte balance: sodium, potassium, magnesium, chloride, phosphorous
PROTEIN RULES
Get 45-65 grams of high quality protein daily. Choose cold processed whey unless you are lactose intolerant or dairy sensitive. Consume no more than 25 grams of dietary protein at any one time. Consume no more than 15 grams of supplemental protein at a time. Take a digestive enzyme and 50 mg of vitamin B6, or B complex, with your protein shake. Drink your shake within 20 minutes after exercising for muscle repair. Drink your shake one hour before bed for rejuvenation effects.
PROTEIN-RICH VEGETARIAN FOODS
Almonds 1 cup = 26 grams Lentils 1 cup = 15 grams Mixed Vegetables 1 cup = 4 grams Rice 1 cup = 5 grams Firm Tofu ½ cup = 10 grams
Supplements
• Multivitamin/mineral or prenatal• Vitamin C 500 mg• Vitamin D 1,000 IU• Vitamin E 400 IU (mixed
tocopherols)• Omega 3 fish oil 1,000 mg• Probiotic
NUTRITIONAL SUPPLEMENTS FOR VEGETARIANS
• Calcium citrate 500 mg· CLA – from safflower oil 1,000 mg L-Carnosine 500 mg L-Taurine 500 mg Magnesium citrate 250 mg Vitamin B12-methylcobalamin 1,000 mcg Vitamin D3 1,000 IU· Zinc picolinate 15 mg· Omega-3 from algae 500 mg·Vitamin C 1,500 mg
NUTRITIONAL SUPPLEMENTS FOR BALANCED PLANT-BASED DIET
• Calcium citrate 500 mg Magnesium citrate 250 mg Vitamin B12-methylcobalamin 1,000 mcg Vitamin D3 1,000 IU· Zinc picolinate 15 mg· Omega-3 from fish oil 1000 mg · Multivitamin & Mineral with polyphenols· Vitamin C 1,500 mg
Blood Testing
• Get a baseline before age 30• After 35, get tested every 4 years• After 45, get tested every 2 years• Over 55, get tested annually
RECOMMENDED BLOOD TESTS
• Complete Blood Count• Comprehensive Blood Chemistry
Panel (metabolic panel)• Ferritin• Homocysteine• Iron• Lipid Panel• Liver Function Tests• Magnesium - RBC• Vitamin B12• Vitamin D3 (25-hydroxy-vitamin D)• Omega-3 Fatty Acids
Vitamin B-12 (cobalamin) plays a role in making DNA, and helps keep nerve cells and
red blood cells healthy.
Vitamin D is an essential vitamin that helps your body absorb calcium and phosphorus. Not enough vitamin can cause pain, hormone problems, muscle weakness, weak bones, multiple sclerosis, cardiovascular disease, cancer,
and more.
Homocysteine is a common amino acid found in the blood and is
acquired mostly from eating meat. High levels are associated with
increased risk for chronic inflammation, cardiovascular
disease, Alzheimer’s, and bone fractures.
Iron is a mineral that our bodies need to make the proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. They help carry and
store oxygen in the body. Iron is also part of many other proteins and enzymes in the body. Your body needs the right amount of iron. If you have too little iron, you may develop iron deficiency anemia. Too much iron is toxic to your body.
Yoga Therapy
Treatment for Common Conditions
Traditional Yoga Therapy
• Asanas• Dietary Changes• Ayurvedic Herbs• Pranayama• Lifestyle Changes• Meditation• Chanting• Rituals
Modern Yoga Therapy
• Traditional postures: static and flow• Individualized and condition specific
postures• Lifestyle and diet• Super foods• Nutritional supplements• Herbal extracts• Food sensitivities management• Stress management and yoga counseling
Common Conditions
• Food Sensitivities & Gut Issues• Sleep Disturbance• Blood Sugar Issues• Fatigue• Pain & Injuries• Anxiety & Depression• Frequent Infections• Hormonal Imbalances: menses &
menopause
Science-Based Yogaand Yoga Therapy
Mind Body Yoga Science
Yoga Psychology - Wellbeing Yoga Physiology - Function
• Autonomic nervous function – including vagal tone
• Neurobiology of stress• Heart function• High blood pressure• Lipid levels• Low back pain• Menopause
• Mental health• General wellness• Depression• Anxiety• Sleep• Coping ability in
chronic pain• Quality of life in
cancer patients
Benefits of Yoga
• Reduce stress• Reduce
atherosclerosis• Lower heart rate• Lower blood
pressure• Lower blood sugar• Lower cholesterol• Lower fibrinogen
• Boost immunity• Raise antioxidant
levels• Improves mood• Lengthen
telomeres• Improve vagal tone
– autonomic nervous system balance
Autonomic Nervous System
The Magical Brain
Vagus Nerve
Vagal ToneIndex for the state of the PNS –
Key for homeostasis
• Regulates heart rate• Regulates immune response• Manages inflammation• Prevents heart attacks• Improves resiliency to stress• Restores autonomic nervous system
balance
Conventional Care
Yoga for Life
From BECOMING
To BEING
Six Stages of Life1. Unseen potential2. Birth - newness3. Growth – building 4. Reproduction – seasonal
changes5. Decline – aging6. Death - merging
Yogic Disciplined Life Satya Age400 years
Treta Age 300 years
Dvapara Age 200 yearsKali Age
Less than 100 years Now it has decreased to less than 80 years:
Poor health decreases lifespan to 55-65
Increasing to greater than 78 years:Prolonging health increases lifespan
upwards to 100-120
If you make it to a healthy 80, you can push it to 90. The Century mark is the challenge.
The Three Phases of Human Life & Yoga Practice
1. CREATION PHASE: Birth to about 25-35 years old – youth, student, building strength; practice can be vigorous, focus on asanas.
2. SUSTAINING PHASE: By 35, body development is complete; up age 55-65 the goal is maintaining health by balance of pranayama and asana.
3. RENUNCIATION PHASE: 65 to 85 less asana practice, more pranayama and more meditation.
Rasayana
The capacity to impart superior rasa as well as balance the dhatus: rasa is the pure nutrient part of food. The body, instead of degrading and drying due to disease and aging, will be nourished, supplemented, and replenished. Rasayans are tonics for the whole body.
This form of therapy is especially for aging when the ability to obtain adequate nutrition and maintain vigorous function declines. They are described in the Charaka Samhita (ca. 100 A.D.), in the section called "The Place of Chikitsa, treatment and medicine.
KriyasDetoxification & Body Cleansing
• According to the Doshas: – Vata & Pitta should not overly cleanse –
balancing is best. – Kapha people and those with excess Ama
(increased body fat and accumulation of fluid and phlegm) should practice cleansing before pranayama and advanced asanas.
• Not necessary for people who are well:– Better to facilitate the body’s natural
functions and urges.
Your Personal Yoga Timeline
2013-2014 2015-2019 2020
Adho Mukha Svanasana
Adopt Yogic Diet Establish Baselines
Padmasana
More Yoga
All phrases can be replaced with your own individual text.
Evolve
Parts of the Modern Yogi’s Lifestyle
ANNA
YOGA
SUPPLEMENTS
BLOOD TESTS
DIET YOGA
Science
Lifestyle
RASAYANA
PRANAYAMAASANA