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Freud said we are either seeking pleasure and avoiding pain… The baby boomers still lead the fitness industry encouraging extreme awareness of how one looks and feels. Parents of boomers, are discovering the benefits of wellness programs…even at their age.
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Unconsciously, Freud was a yogi! Freud knew what he was doing when he asked his patients to relax and recline on the couch (a little R & R). Occupying a calm, focused, mind and fit body takes practice and discipline over time
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We are all in recovery… Yoga as the recovery room provides a place to do something different when the urges to numb out appear…and they will!
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Yoga is the Recovery Room Arriving on the mat provides the space to discover automatic mindbody responses (habits) and learn new, different, choices when the waves of sensations are rising.
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Congratulations for choosing Yogafun™! As one becomes 30, muscle mass starts to shift and gravity takes over. Sedentary lifestyles including the abuse of alcohol, food, and drugs increase the physical signs of neglect: weight gain and loss, facial lines, and poor posture.
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Choosing this workshop you will: 1) 2) 3)
4) 5)
Learn the definition of Yoga as it applies to every body…on the couch or mat. Recognize options and practices for medical and physical challenges every day. Learn the FUN™ program and meet the obstacles: The Committee. Understand habits and behaviors in dis-ease. Define transformation language as essential sensitivity training for mindbody health.
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Additionally, you will begin to: Understand the mindbody responses for addictions; Learn what yoga practices (breath, mudras, sound, mantras, asana, self study) can relieve cravings and rebuild neural pathways in the brain; Ethically discern how to integrate which practices for specific dis-ease.
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___________________________________ ___________________________________ The curious paradox is when I accept myself just as I am. Then I can change. Carl Rogers
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___________________________________ What is Yoga? Yoga is a Sanskrit word meaning “union.” It refers to the union of mind, body, and spirit. Yoga has many lineages and all emphasizes focus and physical balance (as above so below).
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Yoga is not a religion. The meaning of Namaste: The divine in me honors the divine in you.
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Initially, the sole practice of Yoga in India was to experience spiritual enlightenment.
Joining the breath with movement in yoga practice, encourages a deep mindbody awareness. Benefits include: – – – – – –
forming a community transformation calm strength staying awake relationships Mood stabilization
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___________________________________ YogaFun’s™ Three Premises the art of Focusing
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the art of Undoing habits
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the art of navigating the course
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Stop Thinking DEAD! Denial Expectations Analysis Doubt
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___________________________________ YOUR MIND MAY CHALLENGE YOU!
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MEMBERS OF “THE COMMITTEE” WORRIER BLAMER DOUBTER EXPECTATIONS EXPERT FEAR-THE “WHAT IFFER” JEALOUS ONE JUDGE THE OUGHT/SHOULD/WOULD OF/COULD OF PLEASER THE PEACOCK-PRIDE REGRET
REGRET SENSITIVE VANITY WANTING ATTENTION SEEKING APPROVAL THE ADDICT THE RULER THE ETHICS POLICE VICTIM DRAMA QUEEN IDOL WORSHIPER COVETER
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Defense Mechanisms Freud also taught about defense mechanisms…the committee members are your friends…they just may not be useful anymore…people come in and they go…everything happens for a reason.
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Dr. Bessel van der Kolk If you really want to help a traumatized person, you have to work with physiological states, and then, the mind will start changing…. …as long as people simply sit on their tuchas and move their tongue around, they will never release the deepest level of trauma….Psychotherapy Networker (2/2004).
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Asanas in Yoga-Strike a Pose! Asanas such as namaskar (Salute to the Sun), is a – series of movements or postures – initiating integration of the mind, body, and spirit.
Asanas are yoga positions – moving into the pose – maintaining the pose – coming out of the pose
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Pranayama: Breathe When the breath is calm so is the mind. -Abdominal breathing -Breath awareness -Nostril Breathing -Relaxation Breathing
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What is working? More and more studies are validating what the yogis understood a long time ago--good things are happening on a physiological level. Amy Weintraub Author and Founder of Lifeforce™ Yoga
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The Twelve Step Programs Work!
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Keep coming back, it works if you work it!
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12 reasons to practice movement: Caring for the mindbody preserves independence. Yoga can prevent falls, relieve anxiety & depression, and build confidence providing stress relief pain relief Conscious breathing increased flexibility better posture Increase range of motion Improve balance of the mindbody Increase energy weight management cardiovascular conditioning focus on the present-setting the compass Relax the brain What else?!
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12 Principles of Alignment Hip Hinge Neutral Spine Scapular Retraction and Depression Lever Length Head in Line with the Spine Knee Alignment and protection Starfish fingers Foundational feet Breathe Active feet Prevent hyperextension Relax and smile!
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Props for Practice Yoga mat Blanket/Bolster/Cushion Belt/Strap Block Chair Water Loose clothing
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YOGA Breathing-Pranayama Breathing is a bridge between our sympathetic and parasympathetic systems (the fight or flight response). Breathing can balance our nervous system. With regular mindful practice, breathwork produces a profound, calming effect on the mind and body, decreasing sympathetic nervous system stimulation, building a strong immune system. Nasal breathing cools the body down. Lengthen each exhale and pause-linger in the quiet and stillness.
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Mantras, Meditation, and Mudras…OH MY! Even Dorothy was concerned about which route to take…. and like her friends you need: A teacher A brain A heart Courage!
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OBSTACLES TO AVOID IN YOGA PRACTICE DON’T JUDGE DON’T IMPOSE PRECONCEIVED IDEAS DON’T COMPARE DON’T FRUSTRATE YOURSELF! DO HAVE FUN, ONE BREATH AT A TIME!
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___________________________________ “Everybody thinks of changing humanity. And nobody thinks of changing himself ”
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(Leo Tolstoy)
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The Eight Limbs of YogaAshtanga YAMA Attitudes towards society NIYAMA Attitudes towards ourselves ASANA
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Correct to use of the body
PRANAYAMA Science of breathing PRATYAHARA Restraining the senses DHARNA Ability to direct our minds DHAYANA Ability to maintain direction SAMADHI Complete integration with object
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5 EASY WAYS TO HAVE YOGAFUN™! RELAXXXXXXXXXXXXXXXXX Take deep breaths-Inhale and exhale through the nose. Take a walk; practice nasal breathing. Say NO! Turn off the phone and computer. Find a Yoga teacher or class. Get a massage…
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5 MORE WAYS TO HAVE FUN with Yoga! KISS-Keep it simple. Breathe, strike a pose, have a seat, relax on the mat… Let yourself laugh, especially when you try new poses---you are taking yoga much too seriously. Try inversions---get a new perspective on life. Live in the present, one breath at a time don’t spend time worrying about how much you need to improve your yoga practice. Most yogis are managing stress by perfecting the art of living in the now.
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FOCUS! 8 MORE WAYS TO PRACTICE YOGA
1) Take time to freak out. Instead of trying to do the asanas perfectly, think of doing it properly. 2) Keep a schedule. Do Yoga daily. Make it a priority. 3) Don’t be a know it all. There are many ways to practice yoga. 4) Clear your mind. Take the time to breathe. 5) Hydrate! Grab a bottle of water or two. 6) Ride the elevator…literally. 7) Try different Yoga teachers. Zero in on what works for you. 8) Apply total recall. Take time to appreciate and acknowledge your practice…
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AND…Eat, exercise, and energize--- 4 snacks to keep you sane GUM—research done in the UK show people complete 4 test while chewing finding it enhanced the delivery of glucose (aka blood sugar) to the brain improving cognitive functioning. OATMEAL---Just ¼ cup supplies and feeds your brain with what it needs to function. Strawberries---as well as other dark colored fruits and vegetables like blueberries and spinach is loaded with vitamin C, which may ward off Alzheimer’s disease. NUTS---are rich in choline which are used to make neurotransmitters. Pistachios, cashews, and peanuts will help and for an added boost spread with peanut butter on wheat crackers.
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LIMITLESS POTENTIALS, INC. (2005) Kathryn C. Shafer Ph.D., LCSW, CAP EMAIL:
[email protected] www.funtherapist.com Additional websites: www.yogaalliance.org www.YogaJournal.com www.yogafit.com www.yimag.org
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The End
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