My third in the series of knowledge lectures at Living Yoga in Aurora

1. Using Yoga To Release Untapped Power for Healing Your Life

2. Common reasons dudes do yoga 1. Your upper body will get stronger 2. Your core will thank you 3. You'll alleviate stress. 4. It's a cheap date. 5. The women. Yes, the women… -Huffington Post

3. Some real reasons for yoga practice 1 Stress relief 2 Pain relief 3 Better breathing 4 Flexibility 5 Increased strength 6 Weight management 7 Improved circulation 8 Cardiovascular conditioning 9 Focus on the present 10 Inner peace Yoga Alliance

4. Yoga? In the west, known best for postures (asana) The Eight Limbs of Yoga mention asana as 1/8 Yoga comes from the sanskrit language (language of the Gods), sanskrit is designed for the human vocal cords bringing out a feeling with each word Yoga root word means Yolk/Union (m/b/s) Vinyasa is the flowing sequence of asana

5. Without effort Gains in flexibility Gains in balance Gains in strength (usually not until 1st 2 met)

6. With acceptance Gains in flexibility Gains in balance Gains in strength (usually not until 1st 2 met) Gains in cardiovascular endurance Control of the sympathetic system (F or F) Understanding of quantum physics (energy medicine using Einsteinean concepts) Peace

7. With acceptance (and an open mind) DrSaguil’s View Quantum physics says the universe is shapeable Versus a fatalistic idea of not being in control of destiny Yoga asana based on the idea of energy wheels –Chakra’s existing throughthe body -Nadi’s existing throughout the body -Energy making up the universe

8. Stop! For the sake of non yogi practitioners…

9. Yogic Literature The Eight Limbs of Yoga come from a book called The Yoga Sutras of Patangali The text was said to be accumulated by Patangali in the 3rd century before Christ Sutra in sanskrit is translated into “thread” Sutra is an aphorism of extreme brevity Patangali’s sutras average 6 words long The book of sutras is divided into 4 books About 196 aphorisms in all

10. The Eight Limbs The Laws of Life Yamas The Rules of Living Niyamas Posture Asanas Breathing Exercises Pranayama Retirement of the Senses Pratyahara Focusing of Attention Dharana Meditation Dhyana The Settled Mind Samadhi More than just core strength and women!

11. The Science of Yoga The Physical The Mental The Spiritual Easy to say, very tough to do!!!

12. The Science of Life Ayurveda Takes the science involved in yoga and translates it to life Ayurveda talks of a lifestyle Ayurveda talks of a kitchen pharmacy Many of the energies found in nature and in the human are broken down into 5 elements

13. 5 Elements Space Air Fire Water Earth All matter comes from combinations of the 5 which explains why the human body is harmonious with everything else in nature.

14. Humans = Doshas Vata space and air – qualities of dry, rough, light, cold, subtle, mobile Pitta fire and water - oily, sharp, hot light, moving, liquid, acidic Kapha water and earth – moist, cold, heavy dull, soft, sticky, static

16. Poses for your dosha If imbalanced: Vata calming Cobra, locust head stand, plow, forward bend, elevated lotus Pitta cooling bow, half boat, bridge, head to knee, camel, fish, shoulder Kapha energizing tree, lion, half spinal twist, full boat, dd, cow peacock

17. Vata asana Cobra, -bhujangasana Locust -salabhasana Head stand, -shirshasana Plow, -halasana Forward bend, -paschimottanasana Elevated lotus -

18. Pitta asana Bow, -dhanurasana Half boat, -ardhanavasana Bridge, -setubandhasarvangasana Head to knee, -janushirshasana Camel, -ustrasana Fish, -matsyasana Shoulder -sarvangasana

19. Kapha asana Tree, -vriksasana Lion, -simhasana Half spinal twist, -ardhamatsyendrasana Full boat, -paripurnanavasana Down Dog, -adhomukhasvanasana Cow -gomukhasana Peacock -mayruasana

20. Asana applications for doshas Vata - keep movement compact and flowing with repetition Pitta – allow for cooling (pauses) Kapha – hold pose for high breath count

21. Doshic States Balanced equilibrium Increased excess Decreased depleated Balancing Doshas with Taste……

22. 5 Elements Space Air Fire Water Earth All matter comes from combinations of the 5 which explains why the human body is harmonious with everything else in nature.

23. Elements making up each dosha Vata – Air + Ether (space) Pitta – Fire + Water Kapha – Water + Earth

24. Kapha Imbalance - Pitta Imbalance - Vata Imbalance - Bronchitis Ulcers Heart Bowel issues

25. 6 Basic Tastes Sweet E/W cold, heavy, moist/oily Sour E/F hot, light, moist/oily Salty W/F hot, heavy, moist/oily Bitter A/S cold, light, dry Pungent F/A hot, light, dry Astringent A/E cold, heavy, dry

26. Balancing More or Less MostBalancingMostAggravating Vata Salty Bitter Pitta Bitter Pungent Kapha Pungent Sweet

27. Balancing More or Less MostBalancingMostAggravating Vata AS Salty WF Bitter AS Pitta FW Bitter AS Pungent FA KaphaWE Pungent FA Sweet EW

28. The application of science without tests or studies 5000 years ago Components of the world are designed around a structure of “elements” Asanas designed for all three doshas, ultimately as a moving form of meditation The concept of food specifically for a dosha Respect for food as a powerful medicine

29. Maybe Ayurveda is onto something! Turmeric -In an experimental model of inducing Rheumatoid Arthritis, when fed Turmeric rats RA progression was halted

30. Alzheimers and inflammation Study suggests in rural India, some of the lowest rates ever reported in the country Study suggests in India, rates of AD is less than that reported in developed countries

31. Food as medicine Modern science is getting down to the atom analysis of food, food groups and assimilation Modern medicine is accepting the power of food (first as a side effect) now as an adjuvant to pharmacy Modern science has not accepted ancient science using food as a primary source of change

32. Poses, Om’s, Chakras and Namaste

33. The Sound of OM The sound of OM encompasses all tones in the human spectrum of sound It is a sacred symbol in Indian sacred religions of Hinduism, Buddism, Jainism Sometimes written as AUM One definition is the name of God, the sound of the supreme…….

34. It’s sound creates calm

35. Aaaauuuummm…. Dr Lawrence Blair

36. Chakras Vortex or energy wheel 7 root muladhara sacral svadhisthana solar plexus manipura heart anahata throat vishuddha 3rd eye ajna crown sahasara

38. Vedic wisdom had it right

40. Chakra Clearing Techniques

41. Attention to Intention Deepak Chopra

42. Energy healing - Alberto Villoldo

44. Namaste I honor the spirit in you that is also in me. -DC “…Life creates it, makes it grow. Its energy surrounds us and binds us. Luminous beings are we, not this crude matter. You must feel the Force around you; here, between you, me, the tree, the rock, everywhere, yes.” - Y

45. There is a universe that exists to exist Quantum physics says the universe is shapeable Versus a fatalistic idea of not being in control of destiny Attention to intention

46. When you feel calm, your cells feel the same Parasympathetic Response – The Relaxation Response Herb Benson from the 70’s - temp, bp, rr, hr Now BHI studying gene expression with meditation

47. Stress Relief Fight or flight – adrenaline, epinephrine, norepinephrine, cortisol Relaxation Response – oxytocin, serotonin

48. “Doc, I don’t have stress” Tax time, holidays, sick kids, injuries, dropped calls, register lady made mistake, kid on hwy cut you off, car trouble, too many emails, more work load, aging, telemarketers, rude doctors, weight gain, delayed flight, missed a meal, awaken from someone else snoring, dog has to pee, dog already “went”…… …Negative emotions = increased disability due to mental and physical disorders, increased incidence of depression, increased incidence of suicide and increased mortality up to 2 decades later. (How to increase serotonin in the human brain without drugs Simon Young 2007

49. Pranayama Breath, suspension of breath Extension of the life force The respiratory system is the one system that you can control voluntarily and as well let it be controlled involuntarily

50. Modern Day Healers 4 7 8 breathing

51. 7 7 7 7 7 7 7 7 7 7 7 7 7 7 7 8 8 8 8 8 8 8 8 8 8 8 8 8 8 8 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4-7-8

52. Dharana Concentration of the mind Holding, holding steady, single focus You can’t control the thoughts that enter the mind but you can control the reaction to them.

53. Mindful Eating John KabatZinn Techniques to slow down the action of eating Ground the mind into the present Look, smell, feel, taste…… effect, repeat. Allowing food foreplay results in better food climax without regret

54. Food studies A proper breakfast taken “Second meal effect” with low glycemic index meals vs 81% more calories by end of day with high GI breakfast (just from hunting the remainder of the day) The gut stress response is turned on: Catecholamine, glucagon, cortisol, growth hormone hormone. Blood sugar below baseline occurs “reactive hypoglycemia” Craving starts instinctively for starchy foods, feel ravenously hungry= out of control eating

55. Stress is responsible for: 2/3 of all visits to PMD due to stress related symptoms U.S. companies lose between $200-$300 billion a year due to absenteeism, tardiness, burnout, decreased productivity, worker's compensation claims, increased employee turnover, and medical insurance costs resulting from employee work-related stress Can stress cause organs to malfunction?.....

56. Heart attacks on Monday between 7-10am Circadian, day-of-week, and seasonal variability in myocardial infarction: Comparison between working and retired patients Christoph Spielberg, MD, Dirk Falkenhahn, MD, Stefan N. Willich, MD, Karl Wegscheider, PhD, Heinz Völler, MD American Heart Journal Volume 132, Issue 3 , Pages 579-585, September 1996

57. Relaxation changes cell response “…practicing progressive muscle relaxation for one month increased the activity of Natural Killer Cells by 30%” Keith Block Life Over Cancer

58. Stress effects to wound healing

59. Controlling the stress response allows every cell to function

60. The body has an innate healing that is very powerful -AW

61. Use your heart to find a healer Surround yourself with healers!

62. Healers: Vatas need engaging and grounded people (like balanced Pitta Kapha) Pittas need to learn to appreciate Vata and Kapha types Kaphas need interesting and motivated people (like balanced P K) Yoga teachers/healers https://yogaalliance.org/content/what-we-do AyurvedicDoctors http://www.ayurveda-nama.org/index.php Acupuncturists http://www.ilaaom.org/practicioners Physicians http://www.medicalacupuncture.org http://integrativemedicine.arizona.edu/alumni.html

63. Biomechanics – (plain ole movment) The proper positions initially were used for asana practice Early forms of yoga practice stressed strict alignment

64. Asana (postures) Principals of Alignment (John Friend) - Breaking down the position and relation of one join and region of the body to another. With proper alignment, body functions better, with less pain and more efficient organ systems vs Proprioceptive Neuromuscular Facilitation – A superior method of stretching compared to others Chiropractic Subluxation Theory - relationship between mechanical joint dysfunction and the establishment of nerve interference

65. Lineage BabajiLahiriMahasaya Sri Yukteswar ((1885-1936) ParamahansaYogananda - BishnuCharanGhosh (1893-1952) (1903-1970) Swami KriyanandaBikramChoudhury (James Donald Walters) (1926-present) (1945-present) Temple of Kriya Yoga Bikram Yoga

66. Lineage Sri Tirumalai Krishnamacharya (1891-1989) BKS Iyengar TVK DesikacharPattabhiJois Iyengar Yoga ViniyogaAstanga AnusaraJivamukti Freestyle Vinyasa Power Flow

67. AnusaraPrincipals of Alignment Loops and Spirals Focal Points 5 principals of Opening to Grace Muscular Energy Expanding Spiral Contracting Spiral Organic Energy

71. Running Good discipline Forces you to keep volume of food low for fear of difficulty in the run Free Small communities Nature +/- sweat factor No spirit (Chi Running?)

72. Martial Arts Discipline Spirit (with some forms) Good sweat factor Some places charge yearly fee (autodebt) No food education

73. Swimming Chicago only 4 months a year Excellent cardio, and breathwork Water eliminates joint wear and tear Solitude and nature (in a “can”) Diet timing helps (30min rule) Expensive Chlorine and chemicals irritate (especially vata) Solitude

74. Club Sport Basket, volley, soft, baseball, bowling. Community Some cardio Usually bad diet/with alcohol No spirituality Limited cardio (sweat factor) Ages can be mixed

75. Yoga A journey of self exploration (usually at the shift of life) Encompasses a system of health that includes body, mind and spirit. Food indirectly linked like running (a friend with privileges) Community Breathwork Energy medicine Cost varies (dvd to privates) Why wait until the shift?

76. Branches of yoga Health benefits Yama and Niyama Builds positive relationship with others and the environment Asana Strengthens and heals the physical body Pranayama Heals prana body Pratyahara Sharpens sensory system Dharana Promotes healthy mind Dhyana Strengthens memory Samadhi Fosters health of the buddhi (intellect) -Vasant Lad, BAMS

77. Bibliography How to increase serotonin in the human brain without drugs Simon Young J Psychiatry Neuorsci, 2007 November; 32(6): 394-399 The Theoretical Basis of Proprioceptive Neuromuscular Facilitation Burke, Darren G, Culligan, Christopher, Holt Lawerence Journal of Strength and Conditioning Research, 14(4):496-500, November 2000 High Glycemic Index Foods and Obesity Ludwig, Majzoub, Alzahrani PEDIATRICS Vol. 103 No. 3 March 1999, p. e26

78. Circadian, day-of-week, and seasonal variability in myocardial infarction: Comparison between working and retired patients Christoph Spielberg, MD, Dirk Falkenhahn, MD, Stefan N. Willich, MD, Karl Wegscheider, PhD, Heinz Völler, MD American Heart Journal Volume 132, Issue 3 , Pages 579-585, September 1996 Turmeric Extracts Containing Curcuminoids Prevent Experimental Rheumatoid Arthritis# AbstractFull Text HTMLHi-Res PDF[91 KB]PDF w/ Links[136 KB]Supporting InfoFiguresCitingArticlesJanet L. Funk,*†‡ Janice N. Oyarzo,†‡ Jennifer B. Frye,†‡ Guanjie Chen,†§ R. Clark Lantz,†§ Shivanand D. Jolad,† Aniko M. Sólyom,† and Barbara N. Timmermann† Arizona Center for Phytomedicine Research, Department of Medicine, Department of Cell Biology and Anatomy, and Department of Pharmacology, University of Arizona, Tucson, Arizona 85724, and Department of Medicinal Chemistry, School of Pharmacy, University of Kansas, Lawrence, Kansas 66045 J. Nat. Prod., 2006, 69 (3), pp 351–355 DOI: 10.1021/np050327j Publication Date (Web): February 4, 2006 Incidence of Alzheimer’s disease in a rural community in India The Indo–US Study V. Chandra, MD PhD, R. Pandav, MBBS, H.H. Dodge, PhD, J.M. Johnston, PhD, S.H. Belle, PhD, S.T. DeKosky, MD and M. Ganguli, MD MPH Prevalence of Dementia in an Urban Indian Population Chicot J. Vas a1, Charles Pinto a1, DilipPanikker a1, Sandra Noronha a1, N. Deshpande a1, LeenaKulkarni a1 and SimmiSachdeva a1 a1 Dementia Research and Services Group, Holy Family Medical Research Society, Mumbai (Bombay), India.