1 Yoga ~ 101 This handout allows you follow along during class and take notes if needed. Also gives you the ability to research further and follow any links that were provided. Title pages are omitted for space purposes. Mind, Body & Spirit By; Angela Verrill Course Introduction Welcome to the introduction to Mind, Body & Spirit 101 We will cover a few different mind, body & spirit outlets of Complementary and Alternative Medicine (CAM) This is a 3 week course & each week we will touch on a different part of CAM Each week will be broken down into a new subject; they are yoga, meditation & massage So lets begin our journey to better health
2 What is Complementary and Alternative Medicine (CAM)? Alternative ways to improve health or help cure a disease without standardized prescription medicine Some examples are: acupuncture ~ massage therapy ~ meditation ~ movement therapies ~ relaxation techniques ~ spinal manipulation ~ Tai chi & more 10 most common CAM practices in 2007 amongst adults were: Natural products ~ deep breathing ~ meditation ~ chiropractic & osteopathic ~ massage ~ yoga ~ dietbased therapies ~ progressive relaxation ~ guided imagery ~ homeopathic treatment Often times Complementary and Alternative Medicine is referred to as CAM. Complementary and alternative medicine is finding alternative ways to improve your health or cure a disease without getting prescription or using other standardized medical practices (U.S National Library of Medicine, 2014). There are many forms of CAM; CAM helps to heal not only the body but also the mind and spirit. It is believed a healthy body is when mind, body and spirit are all equal. Some examples of CAM are: acupuncture which is stimulating certain parts of the body using thin needles inserted into the skin; massage therapy which is manipulating soft tissues throughout the body using various techniques; Meditation which allows one to learn how to gain focus; Movement therapies which is a wide range of eastern and western approaches, some examples are pilates, rolfing, feldenkrais method, alexander technique, structural integration and psychophysical integration; Relaxation techniques which includes breathing exercises, guided imagery and progressive muscle relaxation; Spinal manipulation which is usually done by a health care professional like a chiropractor, osteopathic physicians, naturopathic physicians, physical therapists and some medical doctors. This manipulation is done using their hands or a device to apply controlled force to a joint of the spine; Tai chi and qi gong which are traditional Chinese practices that combine medicine, movements or postures, coordinated breathing and mental focus; Yoga which is the combination of physical postures or movements, breathing techniques and meditation for health purposes; there is also healing touch and hypnotherapy as well (NCCAM, 2014). In 2007 there were several mind and body practices that were ranked amongst the top complementary health approaches used by adults, which are natural products, deep breathing, meditation, chiropractic and osteopathic, massage, yoga, diet based therapies, progressive relaxation, guided imagery and homeopathic treatment (NCCAM, 2014). As you can see there are many forms of CAM, to learn about all of these would take a week or more for each one. We are going to focus on yoga, meditation and massage therapy for this course. You will be given references if you wish to learn about others on your own time or you can look at next term to see what classes we will be offering on CAM to help broaden your knowledge
3 What is Yoga? Mind & body practice with origins in ancient Indian philosophy Styles of yoga usually combine physical postures, breathing techniques & meditation or relaxation Hatha yoga is most commonly practiced in the United States & Europe Asanas ~ emphasizes postures Pranayama ~ breathing exercises Major styles of hatha yoga: Iyengar ~ Ashtanga ~ Vini ~ Kundalini ~ Bikram yoga National Center for Complementary and Alternative Medicine (NCCAM). (2014). Yoga NCCAM. Retrieved from http://nccam.nih.gov/health/yoga Origin of Yoga the word yoga comes from ancient Sanskrit Translates to mean union (mind, body & soul) Deeply rooted in the philosophy of spiritual enlightenment Adopted as flexibility exercises, used before and after physical activity Hatha yoga comes from ha which means sun & tha which means moon Roots of yoga go back to the 6 th century b.c. by Hindu philosopher Kapila The word yoga come ancient Sanskirt which means union of the mind, body and soul. The creation and practice of yoga is deeply rooted in the philosophy of spiritual enlightenment. Many traditional yoga positions were brought into the American culture and were adopted as flexibility exercises for before and after physical activity. The shavasana or Corpse Pose is used in many relaxation techniques which include progressive muscular relaxation and autogenic training. Hatha comes from ha meaning sun and tha meaning moon. The roots of yoga go back to the 6 th century b.c. to the teachings of Hindu philosopher Kapila. The teachings of Kapila and Hindu deity Krishna began several concepts to promote the enhancement of life through the union of mind, body and spirit ( Seaward, 2008).
4 Origin of Yoga Cont Ancient scriptures cite Lord Shiva or Supreme Consciousness as founder of yoga; earliest postures are of Patanjali ~ written collection Yoga Sutras Patanjali ~ creating the whole system of raja yoga which includes raja meditation, pranayama & principles of living Asanas ~ created to cleanse the body, unlock energy paths, & raise level of consciousness Yogi master Swami Rama cites 5 yoga paths: Karma yoga (path of action) ~ bhakti yoga (path of devotion) ~ jnana (path of knowledge) ~ kundalini yoga (path of spiritual awakening) ~ hatha yoga (path of physical balance) Ancient scriptures cite Lord Shiva or Supreme Consciousness as founder of yoga; earliest postures known as raja yoga is credit to Patanjali. He then put together written collection of asanas or physical postures and called it Yoga Sutras. Patanjali created the whole system of raja yoga which includes raja meditation, pranayama & principles of living Asanas was originally created to cleanse the body, unlock energy paths, & raise level of consciousness however over the years there have been many variations that have surfaced and their own interpretation of the path to enlightenment. Yogi master Swami Rama cites 5 yoga paths: Karma yoga (path of action) ~ bhakti yoga (path of devotion) ~ jnana (path of knowledge) ~ kundalini yoga (path of spiritual awakening) ~ hatha yoga (path of physical balance). Hatha yoga is the most commonly used one in the United States. Many styles of yoga include a strong component of meditation to improve the union of the mind, body and spirit. Yoga and meditation are usually used hand in hand by people when mentioned (Seaward, 2008).
5 Origin of Yoga Cont Swami Vivekananda introduced yoga to the United States in 1893 in a presentation to the World Parliament of Religions in Chicago 1970 ~ Swami Rama ~ yogi master from Himalayan Institute to Menninger Foundation in Topeka, Kansas; yoga & physiological adaptations to meditation were measured Swami Rama ~ demonstrated incredible control over autonomic functions such as: respiration, heart rate & blood flow ~ bodily functions were able to be controlled in a relaxed state by conscious thought Swami Vivekananda introduced yoga to the United States in 1893 in a presentation to the World Parliament of Religions in Chicago. He ended up staying in the United States for 2 years; he traveled all over the country. Two yoga centers (ashrams) were opened up in California by the turn of the century and than others followed. Swami Rama demonstrated incredible control over autonomic functions such as: respiration, heart rate & blood flow ; bodily functions were able to be controlled in a relaxed state by conscious thought which previously thought was able to be done (Seaward, 2008).
6 8 Limbs of Yoga Yama ~ 1 st ~ ethical standards & sense of integrity, focus on behavior and how we conduct ourselves in life; Do unto others as you would have them do unto you there are 5 Ahimsa ~ nonviolence Satya ~ truthfulness Asetya ~ nonstealing Brahmacharya ~ continence Aparigraha ~ noncovetousness 8 limbs of yoga is Patanjali s yoga sutra we talked about earlier, the eightfold path is called ashtanga which means eight limbs asha eight and anga limbs. These are guidelines to a meaningful and purpose filled life, moral, ethical conduct and self disciple, attention towards health and spirituality. These limbs or stages should be completed in order and mastered before moving onto the next. Each stage prepares you for the next(carrico, 2007). Carrico, M. (2007). Learn the Eight Limbs of Yoga Yoga Philosophy Yoga for Beginners. Retrieved from http://www.yogajournal.com/article/beginners/the~eight~limbs/
7 8 Limbs of Yoga Cont Niyama ~ 2 nd ~ self-discipline & spiritual observances, regular attendance of temple or church services, grace before meals, personal meditation practices or contemplative walks alone; there are 5 Saucha ~ cleanliness Samtosa ~ contentment Tapas ~ heat; spiritual austerities Svadhyaya ~ study of sacred scripture & of one s self Isvara pranidhana ~ surrender of God Carrico, M. (2007). Learn the Eight Limbs of Yoga Yoga Philosophy Yoga for Beginners. Retrieved from http://www.yogajournal.com/article/beginners/the~eight~limbs/ 8 Limbs of Yoga Cont Asana ~ 3 rd ~ body is the temple of spirit, important stage of spiritual growth; habit of discipline & ability to concentrate, necessary for meditation Pranayama ~ 4 th ~ breath control, gain control over respiratory process while recognizing the connection between breath, mind & emotions; translates life force extension ; belief body is rejuvenated & life extends Pratyahara ~ 5 th ~ withdrawal or sensory transcendence, make an conscious effort of awareness from the outside world & stimuli; direct our attention internally, stepping back to look at ourselves including cravings & habits You can practice pranayama as an isolated technique by sitting and performing breathing exercises or incorporate it into your daily hatha yoga routine. When we withdraw ourselves from the outside world and other stimuli around us, it allows us to view our habits and cravings. These cravings and habits can interfere with our inner growth (Carrico, 2007).
8 8 Limbs of Yoga Cont Dharana ~ 6 th ~ concentration, dealing with distractions of the mind; learn how to slow the thinking process by concentration on an mental object, energetic center in body, image of deity or silent repetition of sound Dhyana ~ 7 th ~ meditation, uninterrupted flow of concentration, being intensely aware without focus; mind produces little to no thoughts at all Dharana deals with distractions of the mind. Practicing of concentration which is before meditation, we learn how to slow down the thinking process by concentrating on a single mental object, certain energetic center in the body, image of deity or silent repetition of sound. The stages prior that focused on posture, breath control and withdrawal of senses help to begin the process of concentration (Carrico, 2007). 8 Limbs of Yoga Cont Samadhi ~ 8 th ~ state of ecstasy, meditator merges with their point of focus & transcends the Self in a whole; realization of connection to the Divine, interconnectedness with all living things; peace of passeth all understanding, experience of bliss & being at one with the universe Carrico, M. (2007). Learn the Eight Limbs of Yoga Yoga Philosophy Yoga for Beginners. Retrieved from http://www.yogajournal.com/article/beginners/the~eight~limbs/
9 Benefits of Yoga Improve health status Longevity & homeostasis of mind, body & spirit Decrease stress levels, anxiety & depression Increased muscle strength & flexibility & aerobic activity Hatha yoga complementary healing for many chronic related health issues & stress management Studies show hatha yoga combined with relaxation techniques effectively help treat chemical & alcohol dependency Help with insomnia Decrease chronic pain Studies show hatha yoga combined with relaxation techniques (diaphragmatic breathing, biofeedback, aerobic exercise & recreational pursuits) effectively treat chemical & alcohol dependency (Seaward, 2014). Poses Activity https://www.youtube.com/watch?v=mqiqq 3mutCQ We are going to follow along with the video and try to do some of these yoga poses and breathing exercises Any questions or comments? Great Class, we will meet again next week to cover our next topic, meditation. We are going to watch a beginners video to give you an idea on some yoga moves. I picked this one because if covers depression and stress which is something that many of us deal with on a daily basis.
10 References National Center for Complementary and Alternative Medicine (NCCAM). (2014). Complementary, Alternative, or Integrative Health: What s In a Name? NCCAM. Retrieved from http://nccam.nih.gov/health/whatiscam U.S. National Library of Medicine. (2014). Complementary and Alternative Medicine: MedlinePlus. Retrieved from http://www.nlm.nih.gov/medlineplus/complementaryand alternativemedicine.html National Center for Complementary and Alternative Medicine (NCCAM). (2014). Yoga NCCAM. Retrieved from http://nccam.nih.gov/health/yoga References Cont Carrico, M. (2007). Learn the Eight Limbs of Yoga Yoga Philosophy Yoga for Beginners. Retrieved from http://www.yogajournal.com/article/beginners/the~eigh t~limbs/ Seaward, Brian L.(2008) MANAGING STRESS 6E VITALBOOKS, 6th Edition. Jones & Bartlett Learning