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Heidi E. SormazCertified Yoga Instructor
Course Guidebook
Better LivingTopic
Health & WellnessSubtopic
Yoga for a Healthy Mind and Body
PUBLISHED BY:
THE GREAT COURSESCorporate Headquarters
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Copyright © The Teaching Company, 2014
Printed in the United States of America
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The Teaching Company.
i
Heidi E. Sormaz, Ph.D.Certified Yoga Instructor
Heidi E. Sormaz is the founder, owner, and director of Fresh Yoga LLC in New Haven, Connecticut. She
received her M.S. and Ph.D. from Yale University and has been a Postdoctoral Fellow at Yale and the University of California, Berkeley. She has taught psychology at
Yale, San Francisco State University, and Albertus Magnus College. A Forrest Yoga mentor teacher, Ms. Sormaz has obtained the highest teaching credentials from both Forrest Yoga and Yoga Alliance (E-RYT 500). She has taught yoga and meditation at Esalen in Big Sur, California, and has presented workshops and teacher trainings at conferences and studios across the United States.
Ms. Sormaz’s academic focus is studying the interruption of cognitive habits (habitual thinking) with specific attention, focus, and meditation. She is an expert on the influence of arousal and attention on performance, the effects of anxiety on thinking, stress management, and performance in pressure situations. HRD Press published her book Performance under Pressure: Managing Stress in the Workplace, and Alternative Therapies in Health and Medicine published her article “Meditation Can Reduce Habitual Responding.” Ms. Sormaz was awarded the Flora Stone Mather Alumnae Award from Case Western Reserve University and the Wilhelm Wundt Award at the Northeast Ohio Undergraduate Psychology Research Conference.
In 2008, Yoga Journal featured Ms. Sormaz on its list of “gifted, well-studied” teachers from across America. Her classes are live-streamed for StudioLiveTV, and she has been a presenter at Wind Horse: The Forrest Yoga Conference and at Yoga, Meditation, and Recovery Conferences since 2012. ■
John Schumacher is the founder and director of Unity Woods Yoga Center, Washington DC’s premier yoga
studio. He has practiced yoga for more than 40 years and has taught in the Washington area since 1973. He studied in India with B. K. S. Iyengar for 33 years and
is a certified advanced Iyengar yoga teacher, one of only 13 teachers in the United States to hold that level of certification. He also spent many years studying with internationally acclaimed teacher Dona Holleman. ■
John SchumacherFounder and Director
of Unity Woods Yoga Center
ii
Disclaimer
iii
Table of Contents
LECTURE GUIDES
INTRODUCTION
Professor Biography ............................................................................ iCourse Scope .....................................................................................1
LECTURE 1Western Yoga .....................................................................................2
LECTURE 2Yoga Begins with the Breath ..............................................................9
LECTURE 3Yoga and Pain Relief ........................................................................16
LECTURE 4Yoga for a Healthy Heart ..................................................................26
LECTURE 5Yoga and Addictive Behavior ............................................................35
LECTURE 6Yoga for Depression and Anxiety .....................................................44
LECTURE 7Iyengar Yoga.....................................................................................53
LECTURE 8Power Yoga ......................................................................................55
LECTURE 9Yin Yoga ...........................................................................................58
LECTURE 10Anusara Yoga ...................................................................................60
Table of Contents
LECTURE 11Forrest Yoga .....................................................................................63
LECTURE 12Everyday Yoga..................................................................................66
SUPPLEMENTAL MATERIAL
Bibliography ......................................................................................69
Scope
Yoga for a Healthy Mind and Body
Lect
ure
1: W
este
rn Y
oga
Western YogaLecture 1
What Is Yoga?
3
Practicing yoga can soothe your mind, body, and soul.
4
Lect
ure
1: W
este
rn Y
oga
Where Did Yoga Come From?
Yoga-sutras
Yoga-sutras
Yoga-sutras
Hatha Yoga Pradipika
How Does Yoga Work?
Lect
ure
1: W
este
rn Y
oga
Physiological and Psychological Changes
Full Catastrophe Living
The Essential Yoga Sutra
Suggested Reading
Practice
Lect
ure
1: W
este
rn Y
oga
Yoga Begins with the BreathLecture 2
H
The Importance of Breath
Breathing in a mindful way is an important component of yoga practice.
Lect
ure
2: Y
oga
Beg
ins
with
the
Bre
ath
how
Breathing Exercise: Expanding the Ribs
Telescoping the Ribs
Lect
ure
2: Y
oga
Beg
ins
with
the
Bre
ath
Freeing Up the Diaphragm: Uddiyana
Warrior II Pose
The Bound Angle Pose
Downward-Facing Dog
Lect
ure
2: Y
oga
Beg
ins
with
the
Bre
ath
Suggested Reading
Practice
Lect
ure
3: Y
oga
and
Pain
Rel
ief
Yoga and Pain ReliefLecture 3
Pain and Stress
Pain-Reduction Tools
Lect
ure
3: Y
oga
and
Pain
Rel
ief
The Slump
Lect
ure
3: Y
oga
and
Pain
Rel
ief
Shoulder Shrugs
Chest Opener
Chaturanga
Chaturanga is a movement that helps strengthen the upper back.
Plank
Carpal Tunnel Syndrome
Lect
ure
3: Y
oga
and
Pain
Rel
ief
Dandasana
Yoga for Pain Relief
Suggested Reading
Practice
Lect
ure
3: Y
oga
and
Pain
Rel
ief
Lect
ure
4: Y
oga
for a
Hea
lthy
Hea
rt
Yoga for a Healthy HeartLecture 4
Heart Disease
Lect
ure
4: Y
oga
for a
Hea
lthy
Hea
rt
Four Heart-Healthy Elements
Breathing Exercises: Ujjayi
Breathing Exercises: Sitali
Breathing Exercises: Uddiyana
Breath Coaching: Seated Twist and Side Bend
Lect
ure
4: Y
oga
for a
Hea
lthy
Hea
rt
Increasing Exercise Capacity: Warrior I
Movements That Improve Posture: Wind-Relieving Pose
Movements That Improve Posture: Bridge Pose
The bridge pose is a movement that helps improve posture.
Lect
ure
4: Y
oga
for a
Hea
lthy
Hea
rt
Practice
Suggested Reading
33
34
Lect
ure
4: Y
oga
for a
Hea
lthy
Hea
rt
Yoga and Addictive BehaviorLecture 5
The Addictive Pattern
Lect
ure
5: Y
oga
and
Add
ictiv
e B
ehav
ior
Breaking the Addictive Cycle
Lect
ure
5: Y
oga
and
Add
ictiv
e B
ehav
ior
Becoming More Comfortably Uncomfortable
is
is
is
is
Bringing awareness to what is happening when practicing yoga can help you bring awareness to your life outside of yoga.
Lect
ure
5: Y
oga
and
Add
ictiv
e B
ehav
ior
is
Cat/Cow
Downward-Facing Dog
Savasana
Lect
ure
5: Y
oga
and
Add
ictiv
e B
ehav
ior
Practice
Suggested Reading
43
44
Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty
Yoga for Depression and AnxietyLecture 6
Depression and Anxiety
How Yoga Can Change Your Mind
Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty
How Yoga Can Change Your Neurochemistry
Best Approaches for Depression and Anxiety
Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty
Sun Salutations
Sun salutations are a series of movements that involve matching up your breath with each pose.
Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty Suggested Reading
Practice
Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty
Iyengar YogaLecture 7
Warrior II poses.
Lect
ure
7: Iy
enga
r Yog
a
Poses
Light on Yoga
Yoga
Suggested Reading
Practice
Power YogaLecture 8
Headstands.
Lect
ure
8: P
ower
Yog
a
Power Yoga
Poses
Power Yoga
The Science of Yoga
Practice
Suggested Reading
Lect
ure
9: Y
in Y
oga
Yin YogaLecture 9
Downward-facing dog.
Poses
The Complete Guide to Yin Yoga
Relax and Renew
Practice
Suggested Reading
Lect
ure
10: A
nusa
ra Y
oga
Anusara YogaLecture 10
Extended side angle.
Lect
ure
10: A
nusa
ra Y
oga
Poses
Anusara Yoga Training Manual
Suggested Reading
Practice
Forrest YogaLecture 11
Lect
ure
11: F
orre
st Y
oga
Child’s pose.
Poses
Fierce Medicine
The Molecules of Emotion
Suggested Reading
Practice
Lect
ure
12: E
very
day
Yoga
Everyday YogaLecture 12
Cobras.
Lect
ure
12: E
very
day
Yoga
Poses
Yoga Ph.D.
21st
Suggested Reading
Practice
Bibliography
Soul.
Workout
The Science of Yoga: The Risks and Rewards
Annals of Internal Medicine
Practice of Yin Yoga
Bib
liogr
aphy
Clinical Journal of Pain
Alternative Medicine
and Behavior Management
and Ignite the Spirit.
Anusara Yoga Training Manual
JAMA
Alternative Medicine
Yoga Ph.D.: Integrating the Life of the Mind and the Wisdom
21st
Light on Yoga: Yoga Dipika
Yoga: The Path to Holistic Health
Full Catastrophe Living: Using
.
Therapies in Medicine
Explore
Bulletin of the Messinger Clinic
Relax and Renew: Restful Yoga for Stressful Times
Bib
liogr
aphy
PLoS ONE
Yoga for Pain Relief: Simple Practices to Calm Your Mind
Series).
Feel.
BioScience
The Essential Yoga Sutra: Ancient Wisdom for Your Yoga.
Yoga-sutras
The Journal of Alternative and
The Journal of Alternative
Yoga for Depression: A Compassionate Guide to Relieve Suffering through Yoga
Alternative Medicine
Journal of Addictions & Offender Counseling