practical tools to empower your asana · 2018. 4. 4. · sutra 1.31 companions to the obstacles !...

Practical Tools To Empower Your Asana

Dr. Lori Rubenstein Fazzio DPTSYTAR 2015

[email protected]@lmu.edu

www.neuroplasticyoga.comDr. Lori Rubenstein Fazzio SYTAR 2015 [email protected]

Neuroplastic Yoga??

Dr. Lori Rubenstein Fazzio SYTAR 2015 [email protected]

East meets West

Science of Yoga Science of Neuroplasticity


Neuroplasticity Definition “Capacity of neurons and neural networks in the

brain to change their connections and behavior in response to new information, sensory stimulation, development, damage or dysfunction” (Encyclopedia Britannica)

http://www.britannica.com/EBchecked/topic/410552/neuroplasticity

Ex: Alzheimer’s disease, Parkinson’s, Chronic Pain Learning a new skill


Swami Rama

“It is most amazing that people do not understand the power of mind over body. My effort is sincere and you will see that there is nothing unscientific in it. Of course, I find some difficulty in explaining certain things which I can do, but cannot explain how they are done”

-Beyond Biofeedback by Elmer & Alyce Green, 1977 Knoll Publishing Co., Chapter II: Self-regulation: East and West, pp. 197- 218.


Yogic Viewpoint of Disease !  Psychic phase

!  Psychosomatic phase

!  Somatic phase

!  Organic phase

*When dealing with somatic and organic phases, Yoga must work with other methods of intervention. Yoga is very effective at preventing these phases when used during psychic and psychosomatic phase. (Ananda Balayogi Bhavanani 2011)


Disease and Pain in the Sutras

Sūtra 1.30 The obstacles to practice ! Disease, apathy, doubt, carelessness, lethargy,

temptation, erroneous views, un-groundedness, regression

!  Disease or illness may result in all of other obstacles.

Sutra 1.31 Companions to the obstacles !  Mental and physical pain !  Unsteadiness of the body !  Sadness and frustration !  Irregular breath pattern


Yoga Neuroscience

!  Disease and pain are distractions, challenge our ability to practice

!  A fully focused mind can alter the perception of pain, reducing the experience of suffering.

!  Disease and pain cause changes in the brain and nervous system resulting in increased symptoms.

!  Studies show changes in how pain is processed in the brain when someone is meditating and/or practicing Yoga—decreased symptoms.


A fully focused citta can cut off pain signals to the brain


Sūtra 1.32 tat pratiṣedhārtham eka tattvābhyāsaḥ

57% reduction in pain signals during meditation


Brain and Yoga/Meditation

!  Prefrontal cortex (assessment and ‘me’ center)

!  Insula (empathy, consciousness, intensity of pain, visceral awareness)

!  Somatosensory cortex (pain sensation, homunculus)

!  Precuneus (self-awareness, memory imagery, individual pain sensitivity)

!  Amygdala (fear center)


Prefrontal Cortex, Amygdala


Prefrontal cortex and Meditation

LATERAL

“Assessment center”

Evaluate and modulate emotional responses.

More rational decisions

MEDIAL

“Me center”

! ventromedial activity (worry, rumination)

" dorsomedial (empathy, ability to understand those we see as dissimilar to ourselves)


Result: Less reactions and anxiety over bodily sensations

What happens?

Pre-Yoga/Meditation !  Strong neural

connections (samskaras) between ventromedial PFC (worry) and amygdala (fear)/sensory cortex

!  Increased fear, worry and ability to sense pain

Post-Yoga/Meditation !  Weakens connections

between ventromedial PFC and amygdala/sensory cortex, increased lateral PFC and dorsomedial PFC

!  Less anxiety over bodily sensations and less worry that something is wrong with you. Improved understanding and empathy


Insula—deep in the brain. Empathy Center?

After Wheatley et al 2007 Dr. Lori Rubenstein Fazzio SYTAR 2015 [email protected]

Insula

! Visceral awareness (ex: heart beat) (interoception)

!  Intensity of pain !  Imagining pain –mirror neurons YOGA ! Decreased pain sensitivity !  Increased “connection to others”

New understanding emerging recently


Somatosensory Cortex


Homunculus


Somatosensory Cortex

!  Detects and interprets sensation from body

!  Highly sensitive

!  Touch, pain, temperature, pressure, proprioception, vibration etc

!  Adapts in response to amount of stimulation from various regions of body.


Homunculus and Injury/Pain

! Expansion of sensory cortex

! Atrophy (shrinking) of motor cortex

! RESULT: Increased ability to sense pain and decreased motor control.


Motor Cortex


Somatosensory Cortex Adaptation

! Chronic Pain: “smudging” to other regions to accommodate increased input signals !  Motor: Atrophy of regions no longer used.

! Learning new skills: Initially increased then adapts to become efficient.


Somatosensory Cortex Adaptation

!  Adaptations vary

!  Neuroscience theories evolving….

…stay tuned


Homuncular Health

*Pain free movement*

“Refreshes” sensory-motor cortex

What if you are unable to move without pain?


Imagine pain free movement


Power of imagination

Basketball study-Alan Richardson

-Physical practice x 20 days = 24% improvement

-Visualize practice x 20 days = 23% improvement

-No practice x 20 days = 0% improvement


Let the mind journey begin….


First….calm the ANS

!  Calm autonomic nervous system prior to visualization (breath awareness, progressive relaxation etc)

!  When in a sympathetic “fight, flight or freeze” state system is focused on survival.


Mind is calmed by regulating the breath

! Breath awareness ! Extended exhalation


Sūtra 1.34: pracchardana vidhāraṇābhyāṃ vā prāṇasya

Techniques

!  Virtual MRI (Body Awareness visualization)

!  “Psychic surgery” (Creative visualization)

!  Indriya Gocara (Sensory Memory)


Indriya Gocara: Sensory Perception

!  Sights

!  Sounds

!  Smells

! Tastes

! Touch

!  “vitality”


Memory is stored in the senses

Sūtra 1.11 anubhūta viṣayāsaṃpramoṣaḥ smṛtiḥ Memory is the non-escaping of an experienced object

Indriya Gocara + Pratipakṣa Bhāvana (Sutra 2.33)

!  Sensory Memory + replace negative thoughts with positive thoughts.

!  How can we shift awareness from negative memories and resultant patterns to positive memories and healthier patterns?

Relive positive memory through the senses.


Sūtra 2.8 duḥkhānuśayī dveṣaḥ

Aversion comes from a previous painful experience of it.

Painful trauma creates deep imprint in memory with an automatic aversion to aspects of the event. Your citta will avoid recreating this event at all costs, altering your patterns.

Caution using sensory memory with those who have history of severe trauma, PTSD, depression, abuse.


Steps

!  Calm ANS

!  Virtual MRI

!  Dynamic Virtual MRI

!  “Psychic Surgery” And/Or Indriya Gocara

!  Re-assess Virtual MRI and Dynamic MRI


Workshop Assistants-Thank you!


Teri Roseman Laurie Angress

Sharon Holly Deanna Parameshwari Doran

THANK YOU


Contact:

[email protected]

[email protected]

www.neuroplasticyoga.com www.mosaicpt.com

Virtual MRI—details!

!  Close eyes

!  Bring awareness to body part.

!  What does your mind’s eye “see” inside? What does the internal landscape look like to the mind’s eye?

!  What do you see on the inside, as if you could take a virtual XRAY or MRI?

!  Be the curious observer

!  Notice images, emotions, thoughts


Dynamic Virtual MRI

!  Imagine moving the body part.

!  What do you notice?

!  Compare injured or painful region to healthy region.


Indriya Gocara

!  Recall a JOYFUL memory from a time PRIOR to the pain or dysfunction. As specific a memory as possible.

!  Try to RE-LIVE the experience through recollection of all the senses (sights, sounds, smells, touch, taste, vitality) !  More effective with a specific point in time versus general.

i.e.: running by the river on a specific date versus “I used to run by the river”.

!  DETAILED!!!


Re-Assess Virtual MRI

!  Does it “look” any different?

!  Any changes in associated emotions or thoughts?

!  IF image has changed, add in physical movement

PRACTICE PRACTICE PRACTICE


References

!  Ab Aziz CB, Ahmad AH (2006) “The role of the thalamus in modulating pain”. Malaysian Journal of Medical Sciences 13(2) 11-18.

!  Apkarian V et al (2004) “Chronic back pain is associated with decreased prefrontal and thalamic gray matter density.” The Journal of Neuroscience 24(46)10410-10415.

!  Apkarian et al (2009) “Towards a theory of chronic pain”. Prog. Neurobiol. 87(2) 81-97. Doi: 10.1016/j.pneurobio.2008.09.018.

!  Bachman N. (2010) The Yoga Sutras: an essential guide to the heart of yoga philosophy. Sounds True, Boulder, CA.

!  Bhagavad-Gita As It Is. 2nd ed. (1983) The Bhaktivedanta Book Trust. Los Angeles, CA.


References-page 2

!  Bhavanani AB “Understanding the Science of Yoga” ICYER.

!  Blakeslee S & Blakeslee M. (2007) The Body Has a Mind of It’s Own. Random House New York.

!  Borsook et al (2007) “Neuroimaging revolutionizes therapeutic approaches to chronic pain." Molecular Pain. 3:25.

!  Brown , Richard P, and PL Gerbarg (2011) Yogic Breathing and Meditation: When the Thalamus Quiets the Cortex and Rouses the Limbic System. N.p., n.d. Web. 14 Aug. 2011. <aolresearch.org/pdf/other/Richard_Brown.pdf>.

!  Butler D, Moseley LG (2010)”Improving the Health of the Nervous System Through Exercise: Refreshing the Homunculus”. Neurodynamics and the Neuromatrix Conference notes.

!  Cohen DL et al (2009) “Cerebral Blood Flow Effects of Yoga Training: Preliminary Evaluation of 4 cases”. The Journal of Alternative and Complementary Medicine 15(1) 9-14.


References- page 3

!  Courtois I et al (2015) “Effectiveness of body awareness interventions in fibromyalgia and chronic fatigue syndrome: A systematic review and meta-analysis”. Journal of Bodywork and Movement Therapies 19:35-56

!  Devi, Nischala Joy (2007) The secret power of yoga: a woman's guide to the heart and spirit of the yoga sutras. Three Rivers Press, NY.

!  Doidge, N (2007) The Brain that Changes Itself. Penguin Books, London.

!  Ferrari PF and Rizzolatti G (2014) “Mirror neuron Research: The past and the future” Phil. Trans. R. Soc B 369: 20130169.

!  Flor H (2010) “Learning, memory and brain plasticity in chronic pain”. Neurodynamics and the Neuromatrix Conference notes. Nottingham, UK.

!  Fors EA, Gotestam KG (2000) “Patient Education, Guided Imagery and Pain Related Talk in Fibromyalgia Coping”. Eur. J. Psychiat. 14(4) 233-240.

!  Gore MM (2005) Anatomy and Physiology of Yogic Practices: Understanding of the yogic concepts and physiological mechanism of the yogic practices New Age books. New Delhi, India.


References – page 4 !  Grant JA, Rainville P (2009) “Pain sensitivity and analgesic effects of mindful states in

Zen meditators: a cross-sectional study”. Psychosom Med 71:106 –114.

!  Gustin SM et al (2012) “Pain and Plasticity: Is Chronic pain always associated with somatosensory cortex activity and reorganization?” The Journal of Neuroscience 32(43) 14874-14884. Doi: 10.1523/JNEUROSCI. 1733-12.2012.

!  IASP Clinical Update (1999). “Pain and Memory”. Pain Clinical Update 7(1).

!  Kakigi , R et al. (2005) “Intracerebral pain processing in a Yoga Master who claims not to feel pain during meditation." Eur J Pain. 9(5) 581-689.

!  Lieberman MD, Eisenberger NI “The role of the dorsal anterior cingulated cortex in social and physical pain”. In Cacioppo, J, Visser, P., & Pickett, C. (Eds.). Social Neuroscience: People Thinking About People. (Manuscript notes).

!  Limb, Julia (2011) "The World Today - Memory could hold key to easing chronic pain." ABC.net.au. N.p., n.d. Web. 9 Aug. 2011. http://www.abc.net.au/worldtoday/content/2005/s1443314.htm.

!  Lipton B. (2005) The Biology of Belief. Mountain of Love/Elite Books. Santa Rosa, CA.

!  Malouin F and Richards CL (2010) “Mental Practice for Relearning Locomotor Skills” Physical Therapy 90(2) 240-253.


References - page 5

!  Moseley, L (2011) "Understanding Chronic Pain." bodyinmind.com.au. N.p., n.d. Web. 14 Aug. 2011. <bodyinmind.org/resources/journal-articles/full-text-articles/reconceptualising-pain-according-to-modern-pain-science/>

!  Moseley LG et al (2008) “Thinking about movement hurts: The effect of motor imagery on pain and swelling in people with chronic arm pain”. Arthritis & Rheumatism 59(5) 623-631.

!  Nakata et al (2014) “Meditation reduces pain-related neural activity in the anterior cingulate cortex, insula, secondary somatosensory cortex, and thalamus”. Frontiers in Psychology (5) 1-12 doi: 10.3389/fpsyg.2014.01489.

!  "No pain, big gain: Treatment of chronic low back pain can reverse abnormal brain activity and function." Science Daily: News & Articles in Science, Health, Environment & Technology. N.p., n.d. Web. 8 Aug. 2011. http://www.sciencedaily.com/releases/2011/05/110517171114.htm.

!  "Novel approach to chronic pain relief." British Neuroscience Association. N.p., n.d. Web. 9 Aug. 2011. http://www.bna.org.uk/news/view.php?permalink=G3L3U60D0M.


References – page 6 !  Ohara PT, Vit JP, Jasmin L (2005) “Cortical modulation of Pain”. Cell Mol. Life Sci 62 44-52. Doi

10.1007/s00018-004-4283-9.

!  Petersen-Felix, Steen, and Michele Curatola.(2002) "Neuroplasticity- an important factor in acute and chronic pain.." Swiss Med Weekly 132: 273-278.

!  Posadski P et al (2012) “Guided Imagery for non-musculoskeletal pain: a systematic review of randomized clinical trials”. J Pain Symptom Manage 44(1) 95-104.

!  Ramachandran VS & Blakeslee S. (1998) Phantoms in the Brain. HarperCollins, New York, NY.

!  Richardson, Alan. Mental Imagery. New York, NY: Springer Publishing Company, Inc., 1969.

!  Sandkuhler J (2000)” Learning and memory in pain pathways.” Pain 88(2)113-8

!  Satchidananda, Sri Swami. (2007) Commentary on The Yoga Sutras of Patanjali. Integral Yoga Publications Yogaville Virginia.

!  Spine , University (2006) "Neuroplasticity and Chronic Pain." Neuroplasticity and Chronic Pain. Spine University. online.1 Jan. 2011.

!  Seminowicz, DA et al (2011) "Effective treatment of chronic low back pain in humans reverses abnormal brain anatomy and function.” The Journal of Neuroscience 31(20): 7540-7550.


References – page 7 !  Song, Sun-Ok (1999) "Pain and Memory." Pain: Clinical Updates - International

Association For The Study of Pain VII.1

!  Starr CJ et al (2009) “Roles of the insular cortex in the modulation of pain: Insights from brain lesions”. The Journal of Neuroscience 29(9) 2684-2694.

!  Susbbalakshmi, N.K (2005) "Immediate Effect of "Nadi-Shodhana Pranayama" On Some Selected Parameters of Cardiovascular, Pulmonary and Higher Functions of the Brain.." Thai Journal of Physiological Sciences 18.2: 10-16.

!  Tigunait, Pandit Rajmani (2014) The Secret of the Yoga Sutra: Samadhi Pada. Himalayan Institute Honesdale Pennsylvania.

!  Tinazzi, M (2000) "Neuroplastic Changes Related to Pain Occur at Multiple Levels of the Human Somatosensory System." Journal of Neuroscience 15:20 (24) 9277-83.

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practical tools to empower your asana · 2018. 4. 4. · sutra 1.31 companions to the obstacles !...

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