yoga for a healthy mind and body - snagfilmsyoga for a healthy mind and body < rjd fdq kdyh d...
TRANSCRIPT
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Heidi E. SormazCertified Yoga Instructor
Course Guidebook
Better LivingTopic
Health & WellnessSubtopic
Yoga for a Healthy Mind and Body
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PUBLISHED BY:
THE GREAT COURSESCorporate Headquarters
4840 Westfields Boulevard, Suite 500Chantilly, Virginia 20151-2299
Phone: 1-800-832-2412Fax: 703-378-3819
www.thegreatcourses.com
Copyright © The Teaching Company, 2014
Printed in the United States of America
This book is in copyright. All rights reserved.
Without limiting the rights under copyright reserved above,no part of this publication may be reproduced, stored in
or introduced into a retrieval system, or transmitted, in any form, or by any means
(electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of
The Teaching Company.
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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
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Disclaimer
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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
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Table of Contents
LECTURE 11Forrest Yoga .....................................................................................63
LECTURE 12Everyday Yoga..................................................................................66
SUPPLEMENTAL MATERIAL
Bibliography ......................................................................................69
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Scope
Yoga for a Healthy Mind and Body
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Western YogaLecture 1
What Is Yoga?
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Practicing yoga can soothe your mind, body, and soul.
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Where Did Yoga Come From?
Yoga-sutras
Yoga-sutras
Yoga-sutras
Hatha Yoga Pradipika
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How Does Yoga Work?
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Physiological and Psychological Changes
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Full Catastrophe Living
The Essential Yoga Sutra
Suggested Reading
Practice
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oga
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Yoga Begins with the BreathLecture 2
H
The Importance of Breath
Breathing in a mindful way is an important component of yoga practice.
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Breathing Exercise: Expanding the Ribs
Telescoping the Ribs
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Freeing Up the Diaphragm: Uddiyana
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Warrior II Pose
The Bound Angle Pose
Downward-Facing Dog
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Suggested Reading
Practice
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Yoga and Pain ReliefLecture 3
Pain and Stress
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Pain-Reduction Tools
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The Slump
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Shoulder Shrugs
Chest Opener
Chaturanga
Chaturanga is a movement that helps strengthen the upper back.
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Plank
Carpal Tunnel Syndrome
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Dandasana
Yoga for Pain Relief
Suggested Reading
Practice
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Yoga for a Healthy HeartLecture 4
Heart Disease
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Four Heart-Healthy Elements
Breathing Exercises: Ujjayi
Breathing Exercises: Sitali
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Breathing Exercises: Uddiyana
Breath Coaching: Seated Twist and Side Bend
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Increasing Exercise Capacity: Warrior I
Movements That Improve Posture: Wind-Relieving Pose
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Movements That Improve Posture: Bridge Pose
The bridge pose is a movement that helps improve posture.
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Practice
Suggested Reading
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Yoga and Addictive BehaviorLecture 5
The Addictive Pattern
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Breaking the Addictive Cycle
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Becoming More Comfortably Uncomfortable
is
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is
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Bringing awareness to what is happening when practicing yoga can help you bring awareness to your life outside of yoga.
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e B
ehav
ior
is
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Cat/Cow
Downward-Facing Dog
Savasana
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Lect
ure
5: Y
oga
and
Add
ictiv
e B
ehav
ior
Practice
Suggested Reading
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43
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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
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How Yoga Can Change Your Mind
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Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty
How Yoga Can Change Your Neurochemistry
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Best Approaches for Depression and Anxiety
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Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty
Sun Salutations
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Sun salutations are a series of movements that involve matching up your breath with each pose.
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Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty Suggested Reading
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Practice
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Lect
ure
6: Y
oga
for D
epre
ssio
n an
d A
nxie
ty
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Iyengar YogaLecture 7
Warrior II poses.
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Lect
ure
7: Iy
enga
r Yog
a
Poses
Light on Yoga
Yoga
Suggested Reading
Practice
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Power YogaLecture 8
Headstands.
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Lect
ure
8: P
ower
Yog
a
Power Yoga
Poses
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Power Yoga
The Science of Yoga
Practice
Suggested Reading
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Lect
ure
9: Y
in Y
oga
Yin YogaLecture 9
Downward-facing dog.
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Poses
The Complete Guide to Yin Yoga
Relax and Renew
Practice
Suggested Reading
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Lect
ure
10: A
nusa
ra Y
oga
Anusara YogaLecture 10
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Extended side angle.
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Lect
ure
10: A
nusa
ra Y
oga
Poses
Anusara Yoga Training Manual
Suggested Reading
Practice
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Forrest YogaLecture 11
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Lect
ure
11: F
orre
st Y
oga
Child’s pose.
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Poses
Fierce Medicine
The Molecules of Emotion
Suggested Reading
Practice
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Lect
ure
12: E
very
day
Yoga
Everyday YogaLecture 12
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Cobras.
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Lect
ure
12: E
very
day
Yoga
Poses
Yoga Ph.D.
21st
Suggested Reading
Practice
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Bibliography
Soul.
Workout
The Science of Yoga: The Risks and Rewards
Annals of Internal Medicine
Practice of Yin Yoga
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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
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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
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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
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The Journal of Alternative
Yoga for Depression: A Compassionate Guide to Relieve Suffering through Yoga
Alternative Medicine
Journal of Addictions & Offender Counseling