Yoga for HealthYoga for Health

What is Yoga?What is Yoga?• Yoga means to join or “yoke” together Yoga means to join or “yoke” together

the mind, body and spirit.the mind, body and spirit.

• The aim of Yoga for Health is to bring The aim of Yoga for Health is to bring balance into the body physically, balance into the body physically, mentally and emotionally. mentally and emotionally.

• By connecting to ourselves through By connecting to ourselves through the breath, we can bring our bodies the breath, we can bring our bodies from a state of “dis-ease” to a place of from a state of “dis-ease” to a place of health.health.

Proven Benefits of YogaProven Benefits of Yoga

• The health benefits of Yoga are clearly The health benefits of Yoga are clearly documented in a compilation by the documented in a compilation by the International Association of Yoga International Association of Yoga Therapists (IAYT). Based on literature Therapists (IAYT). Based on literature searches, IAYT reports the following searches, IAYT reports the following physiological benefits of yoga based on physiological benefits of yoga based on regular practice of traditional yoga regular practice of traditional yoga poses, breathing exercises and poses, breathing exercises and meditation:meditation:

Benefits of YogaBenefits of Yoga

• Stable autonomic nervous system Stable autonomic nervous system equilibriumequilibrium

• Pulse rate decreasesPulse rate decreases• Respiratory rate decreasesRespiratory rate decreases• Blood pressure decreasesBlood pressure decreases• EEG: alpha wave increase ( theta, EEG: alpha wave increase ( theta,

delta and beta waves also increase delta and beta waves also increase during various stages of meditationduring various stages of meditation

Benefits of YogaBenefits of Yoga

• EMG activity decreasesEMG activity decreases

• Cardiovascular efficiency increasesCardiovascular efficiency increases

• Respiratory volume and vital capacity Respiratory volume and vital capacity increasesincreases

• Gastrointestinal function normalizesGastrointestinal function normalizes

• Endocrine function normalizesEndocrine function normalizes

• Excretory functions improveExcretory functions improve

• Musculoskeletal flexibility and joint range of Musculoskeletal flexibility and joint range of motion increasemotion increase

Benefits of YogaBenefits of Yoga

• Posture improvesPosture improves

• Strength and resiliency increaseStrength and resiliency increase

• Endurance increasesEndurance increases

• Energy levels increaseEnergy levels increase

• Weight normalizesWeight normalizes

• Sleep improves Sleep improves

• Immune function normalizesImmune function normalizes

• Pain decreasesPain decreases

PsychoneuroimmunologyPsychoneuroimmunology

• Medical field of investigation that Medical field of investigation that studies the relationship of the mind and studies the relationship of the mind and body, as well as its effect on health and body, as well as its effect on health and disease. disease.

• Hippocrates, the father of Western Hippocrates, the father of Western Medicine, taught his students to look at Medicine, taught his students to look at psychosocial factors surrounding psychosocial factors surrounding individuals in order to understand individuals in order to understand certain diseases. certain diseases.

CNS and Immune SystemCNS and Immune System

• Recent studies show a bidirectional Recent studies show a bidirectional relationship between the central nervous relationship between the central nervous and immune systems. and immune systems.

• Researchers continue to explore the Researchers continue to explore the mysteries of how diseases affect behavior mysteries of how diseases affect behavior as well as the role of psychosocial as well as the role of psychosocial interventions on preventing disease, interventions on preventing disease, decreasing the severity of illness and decreasing the severity of illness and positively impacting disease outcomes. positively impacting disease outcomes.

Stress Response: Fight or Stress Response: Fight or FlightFlight

• Heart rate increases, Heart rate increases,

• Blood flow is shifted to Blood flow is shifted to skeletal muscles, skeletal muscles,

• Pupils dilate, Pupils dilate,

• Immune function altered -a decrease in Immune function altered -a decrease in the number of T-lymphocytes, reduced the number of T-lymphocytes, reduced natural killer cell activity against tumor natural killer cell activity against tumor cells and decreased production of cells and decreased production of cytokines. cytokines.

What is Allostatic Load?What is Allostatic Load?

• Refers to the long-term effect of Refers to the long-term effect of chronic stress on the body, the “wear chronic stress on the body, the “wear and tear”;and tear”;

• Researchers believe that increases Researchers believe that increases in the allostatic load increase in the allostatic load increase vulnerability to certain diseases vulnerability to certain diseases

Yoga is an antidote for stress and a Yoga is an antidote for stress and a potentially powerful complement to potentially powerful complement to

living a healthy, balanced life.living a healthy, balanced life.

History of YogaHistory of Yoga

• The earliest archeological evidence of The earliest archeological evidence of Yoga’s existence is found in stone Yoga’s existence is found in stone engravings that date back to around 3000 engravings that date back to around 3000 B.C.B.C.

• Both yoga and Shamanism have similar Both yoga and Shamanism have similar characteristics in their attempts to characteristics in their attempts to

improve health and promote healing improve health and promote healing through spiritual mediation.through spiritual mediation.

History of YogaHistory of Yoga

• The oldest known yoga teachings are found The oldest known yoga teachings are found in the Vedas, the sacred scripture of in the Vedas, the sacred scripture of Brahmanism that is the basis of modern-day Brahmanism that is the basis of modern-day Hinduism. The Vedas are said to be the Hinduism. The Vedas are said to be the oldest sacred texts still used today. oldest sacred texts still used today.

• Most anthropologists agree that an oral Most anthropologists agree that an oral tradition existed long before a literary tradition existed long before a literary tradition which gradually set in from about tradition which gradually set in from about the 2nd century BCE. Yoga was used as a the 2nd century BCE. Yoga was used as a tool to live in harmony, mind, body and tool to live in harmony, mind, body and spirit. spirit.

History of YogaHistory of Yoga• Yoga shares some characteristics with Yoga shares some characteristics with

Hinduism and Buddhism. Hinduism and Buddhism. During the sixth century B.C., Buddha During the sixth century B.C., Buddha started teaching the importance of started teaching the importance of

meditation and the practice of physical meditation and the practice of physical postures. postures.

• At the age of 35, Siddharta Gautama, the At the age of 35, Siddharta Gautama, the first Buddhist to study yoga, achieved first Buddhist to study yoga, achieved enlightenment, described as an intellectual enlightenment, described as an intellectual understanding, an intuitive knowing and a understanding, an intuitive knowing and a total transformation of the heart and mind. total transformation of the heart and mind.

PantanjaliPantanjali

• Wrote The Yoga Sutra around the Wrote The Yoga Sutra around the second century in an attempt to second century in an attempt to define and standardize classical define and standardize classical Yoga. Yoga.

• It comprises 195 sutras or “threads” It comprises 195 sutras or “threads” as well as an “Eightfold-Path.”as well as an “Eightfold-Path.”

Eight Limbs of Classical Yoga.Eight Limbs of Classical Yoga.

• YamaYama: social restraints or ethical values; : social restraints or ethical values; • NiyamaNiyama: personal observance of purity, : personal observance of purity,

tolerance, and study; tolerance, and study; • AsanaAsana: or physical exercises; : or physical exercises; • PranayamaPranayama: breath control or regulation; : breath control or regulation; • PratyaharaPratyahara: sense withdrawal in : sense withdrawal in

preparation for meditation preparation for meditation (contemplation); (contemplation);

• DharanaDharana: concentration; : concentration; • DhyanaDhyana: meditation; and : meditation; and • SamadhiSamadhi: ecstasy. : ecstasy.

Swami SivanandaSwami Sivananda• Well-known teacher, and doctor in Well-known teacher, and doctor in

Malaysia who opened schools in America Malaysia who opened schools in America and Europe. The most famous of his works and Europe. The most famous of his works is the is the Five Principles of YogaFive Principles of Yoga which are: which are: – SavasanaSavasana: proper relaxation; : proper relaxation; – AsanasAsanas: proper exercise; : proper exercise; – PranayamaPranayama: proper breathing; : proper breathing; – Proper dietProper diet; and ; and – DhyanaDhyana: positive thinking and Meditation : positive thinking and Meditation

(contemplation)(contemplation)

Comparison of Popular Yoga Styles

Anasura Ashtanga Bikram Integral Iyengar

Heart-centered Yoga practice which varies according to the creative direction of the teacher. Anusara is sanskit for “flowing with grace.”

Poses are linked by breath in flowing sequences to produce internal heat and purifying sweat. Ashtanga means “eight limb practice.” Based on eight limbs of Yoga.

A series of 26 poses and breathing exercises performed 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. Teaches awareness through mindful movement, anatomical precision and alignment in the poses. BKS Iyengar’s book: Light on Yoga (1966) sparked Yoga practice in the west

Founder:John Friend(1959)

Founder:Sri K. Pattibhi Jois(1915)

Founder: Bikram Choudhury(1946)

Founder: Swami Satchidananda(1914-2002) : gave the opening speech at Woodstock (1969)

Founder:Sri BKS Iyengar(1918)

Comparison of Popular Yoga Styles

Jivamukti 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 the spine.

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)

Yoga Therapy Vinyasa Viniyoga Tantra Phoenix Rising Yoga Therapy

An individualized yoga practice for those with injuries or recovering from a traumatic event.A personalized plan for natural healing.

Freeform yoga flowing with the breath based on Ashtanga but may or may not be as intense depending on the teacher. Also called “Flow Yoga”“- a conscious evolution connecting each moment with the unifying breath.” - Shiva Rea

Focuses intensely on the breath, incorporating pranayama techniques and chanting into asana practice. Postures are gentle and students flow in and out of the poses, sometimes holding them, but usually briefly. Risk of Injury very low, 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 or cleansing practices.

A therapeutic approach developed by an Australian who comes from the Kripalu tradition.Integration of yoga and western psychology.The Therapist moves your body through a number of passive yoga poses and encourages discussion regarding thoughts, sensations and/or emotions.

Founder: Sri T. Krishnamacharya(1888-1989)

Based on Ashtanga Yoga

Founder: T.K.V. Desikachar, son of Krishnamacharya ( Yoga Therapy)

Rolf Solvik and Rod Stryker are known for this

technique– Himalayan

Institute

Founder: Michael Lee

Living Mindfully Living Mindfully Through the Breath Through the Breath

There is a direct link between There is a direct link between our breathing and the way we our breathing and the way we

feel physically and feel physically and emotionally.emotionally.

Breath AwarenessBreath Awareness

We speak of a We speak of a sigh of reliefsigh of relief, of , of gasping in gasping in horrorhorror, of , of holding the breath in anticipationholding the breath in anticipation, , of of being breathless with excitementbeing breathless with excitement. .

Laughing, sighing, yawning, yelling, gasping, Laughing, sighing, yawning, yelling, gasping, screaming – nature provides us with all screaming – nature provides us with all these responses to help us fulfill the these responses to help us fulfill the emotional demands of the instant. emotional demands of the instant. Physically, the breath gives us the extra Physically, the breath gives us the extra oxygen we need for all these functions.oxygen we need for all these functions.

By deliberately controlling the breath, we can consciously alter many physical and emotional functions of the body like the heartbeat, blood flow, mental states and hormones.

Pranayama: Breathing in the Life Force

The Art of Yoga BreathingThe Art of Yoga Breathing

• Begin by observing the natural inhalation and exhalation of your breath without changing anything.

• As you inhale, say to yourself, “I notice I am inhaling,” and as you exhale, say to yourself, “ I notice I am exhaling.”

• Stay focused on the breath for five 5 breath cycles.

Three-Part Breathing:Three-Part Breathing: Part I Part I

• Begin to inhale deeply through the Begin to inhale deeply through the nose while filling the belly up nose while filling the belly up with your breath. Expand the with your breath. Expand the belly with air like a balloon. belly with air like a balloon.

• On each exhale, expel all the air out from the On each exhale, expel all the air out from the belly through your nose. Draw the navel back belly through your nose. Draw the navel back towards your spine to make sure that the belly is towards your spine to make sure that the belly is empty of air. empty of air.

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

Three-Part Breathing: Three-Part Breathing: Part IIPart II

On the next inhale, fill the belly up On the next inhale, fill the belly up with air as described before. Then with air as described before. Then when the belly is full, draw in a little when the belly is full, draw in a little more breath and let that air expand more breath and let that air expand into the rib cage causing the ribs to into the rib cage causing the ribs to widen apart. widen apart.

Three-Part Breathing: Three-Part Breathing: Part IIPart II

As you exhale, let the air go first from As you exhale, let the air go first from the rib cage, letting the ribs slide the rib cage, letting the ribs slide closer together, and then from the closer together, and then from the belly, drawing the navel back belly, drawing the navel back towards the spine. Repeat for five towards the spine. Repeat for five breaths.breaths.

Three Part Breathing: InhaleThree Part Breathing: Inhale

On the next inhale, fill the belly and On the next inhale, fill the belly and rib cage up with air as described rib cage up with air as described before. Then draw in just a little more before. Then draw in just a little more air and let it fill the upper chest, all air and let it fill the upper chest, all the way up to the collarbone, causing the way up to the collarbone, causing the area the area

around the heart (which is around the heart (which is called the heart center called the heart center in yoga), to expand and rise. in yoga), to expand and rise.

Three Part Breathing: Three Part Breathing: ExhaleExhale

As you exhale, let the breath go As you exhale, let the breath go first from the upper chest, first from the upper chest, allowing the chest to drop allowing the chest to drop slightly, then from the rib cage, slightly, then from the rib cage, letting the ribs slide closer letting the ribs slide closer together. Finally, let the air go together. Finally, let the air go from the belly, drawing the navel from the belly, drawing the navel back towards theback towards the spine. spine.

Three Part Breathing: Three Part Breathing: Think of a Water PitcherThink of a Water Pitcher

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

• As you exhale, you empty the water As you exhale, you empty the water pitcher (your body) from the top to pitcher (your body) from the top to the bottom.the bottom.

Three Part Breath: Three Part Breath: Putting it All TogetherPutting it All Together

You are practicing three-part breath! You are practicing three-part breath! Continue at your own pace, Continue at your own pace,

eventually coming to let the three eventually coming to let the three parts of the breath happen smoothly parts of the breath happen smoothly without pausing. Continue for about without pausing. Continue for about

10 breaths. 10 breaths.

We know that life begins with the first breath and ends with

the last, but it is how we breathe in between that greatly impacts how

well we live this life!

- Nancy Zi (The Art of Breathing)