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Slide 1
Yoga Therapy for Mental HealthMolly McManus C-IAYT ERYT500, AHC, SE
www.yoganorthduluth.com
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Slide 2
Welcome & Introductions• Home Site – Duluth Minnesota
• Cities Campus – Tula Yoga & Wellness in St Paul
• Founded in 1995 -22 years of practice and teaching
• Known for our Yoga Teacher Training at 200/300/500 levels and Yoga Therapy Certification.
• One of the first schools in the world to hold accreditation from the International Association of Yoga Therapist (IAYT) for our Yoga Therapy Program
• Developed a Unique Methodology called SomaYoga
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Welcome & Introductions• Molly McManus - Somatic Educator,
Yoga Therapist & Ayurvedic Health Counselor.
• Specializes in yoga & yoga therapy for chronic pain, stress, anxiety, depression and PTSD.
• Faculty and Curriculum Development at Yoga North SomaYoga Institute
• Accreditation Committee Chair for the International Association of Yoga Therapists (IAYT)
• Personal recovery from the effects from chronic stress. Physical and mental! Molly McManus
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Slide 4
Why this work?
•The world is becoming more fragmented, electrified and high-paced, many people find themselves becoming distracted, overwhelmed and increasingly affected by the diseases of stress.
•Yoga provides us with incredible maps and practical tools to understand ourselves and to move us in the direction of whole-being wellbeing that encompasses not just physical health but, mental and spiritual resilience as well.
•Maps are from the classic texts such as the Yoga Sutras, Bhagavad Gita & the Vedas.
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Slide 5
Ahamkara
Manas
Chitta
Buddhi
Avidya
Asmita
Raga
Devasha
Abinavesha
YOGIC MAPS
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Slide 6
The Pancha Kosha ModelFrom the Taittiriya Upanishad, this map helps us to understand the Yogic perspective of whole-being wellbeing as a state of freedom, clarity, ease and having a sense of our expansive universal nature.
It also looks at many physical diseases of stress as well as what Western medicine calls “mental illness” as a pattern of constriction.
These constrictions are thought to take place in the five layers of the Koshas.
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Anamaya Kosha – Physical/Food
Aspects:Sleep, Food & Exercise
Signs of Constriction:• Irregular appetite & digestion• Tension• Pain• Disease
Signs of Well-being:• Regular appetite & digestion• Relaxation• Comfort• Immunity
Practice:• Sleep, Food & Movement Sadhanas• Working with stress responses
Pranamaya Kosha – Breath/Energy
Aspects:Breath, Internal Sensation, & Energy
Signs of Constriction:• Breath dysregulation • Tired or wired• Nervous• Restless• Miscommunication between the
systems
Signs of Well-being:• Breath flexibility• Relaxed resilience• Steady/even energy• Coordination of systemsPractice:• Breath practice is 1st and best link
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Slide 8
Manamaya – Mind/Senses
Aspects:Lower Mind & Sensory/Motor Functions
Signs of Constriction:• Disturbed or distracted• Overwhelmed or depressed• Agitated or anxious
Signs of Well-being • Easy concentration or one-pointed• Present• Contentment
Practice:• Right use of senses- watch overuse!• Awareness around likes & dislikes• Work with inner instrument -mind
Vijnanamaya - Wisdom
Aspects:Higher Mind, Intellect & Discernment
Signs of Constriction:• Reactive• Confused• Stupefied
Signs of Well-being • Calm• Creative• Steady• ConnectedPractice:• Work with inner instrument -mind• Yamas & Niyamas• Witnessing & Self-reflection • Meditation & Contemplation• Study with teachers, texts & self.
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Slide 9
Anandamaya Kosha – Bliss
Aspects:Spiritual Bliss
Signs of Constriction:• Disconnection• Apathy
Signs of Well-being • Connection• True Joy• Attunement• Stillness
Practice:• Clearing the path & creating
conditions for liberation (8 fold path)• Samadhi & Bhakti
Atman – Self
Aspects:Beyond Ego Beyond Time Essential Timeless Nature Eternal Center of Consciousness
The other five koshas are like the lampshades covering this final light. The light may take on the colorings of the shades but the light itself always remains pure.
We can see more clearly inward toward Self and outward the world as we reduce constriction in layers of koshas. Self Realization!
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Slide 10
KOSHA AWARENESS
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Kosha Questions for Reflection
Can I sense or feel constriction at any layer/layers of my Koshas? What Kosha can I begin to work with to increase wellbeing?
When I work with clients can I recognize the nature of their constrictions and begin to use tools that will help to shift this. Some examples are movement, breathing, selfcare and awareness practices.
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Slide 12
YOGIC MAP OF THE MINDAhamkara
Ego
Small Self
Separator
ManasLower sensory mind
Importer of data
Exporter of
Movement ChittaStorehouse of all
impressions
Memory
Unconscious
BuddhiHigher mind,
Intuition
Intellect
Larger Self
Connection
Witness
• Yoga believes that there are four main functions in the mind.
• Understanding them and learning to engage them all is a path to well being.
• In most people the functions are not in a healthy balance.
• Yoga uses practices to help us to work with all of the functions with more skill.
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Slide 13
HOW DO I INTERACT? • Manas is the part of our mind that
allows us to interact with the world
• Manas is the importer of data –bringing in millions of impressions daily. Always active!
• Manas is our ability to act – the motor working of our mind allowing us to move as we need to in response to our sensing.
• Ayurveda says the main cause of disease is misuse of this aspect of our mind.
• In many mental health conditions this is a major area of concern. We are overwhelmed by the world.
Manas
Lower sensory mind
Importer of data
Exporter of function &
movement
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WHY DO I REACT? • Chitta acts like a warehouse for all of the
impressions we accumulate in our life.
• These impressions can be negative, positive or neutral.
• When we are unaware of the impressions that are held in Chitta they can create reactive behavior in us.
• This reactive behavior is because we are using past impressions to inform our present experience.
• Stress, Anxiety and Depression often occur when chitta overwhelms a mind.
• Yoga practices like breath awareness, meditation, and mindfulness are tools for working with Chitta to take away the “charge” from impressions.
ChittaStorehouse of impressions
Memory
Unconscious
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Slide 15
• Ego is important! It is what helps us to have our own unique experience in our life as a “ME” or and “I” Individual.
• Ego is also a big part of why we feel separate alone and start to isolate ourselves.
• The Ego thinks it is the boss and doesn’t realize there is more to the picture.
• Ego will always fight for its identity – for it’s small self idea.
• Yoga believes Ego is just one of the functions of the Mind and that a well functioning mind integrates with balance all aspects.
WHY DO I FEEL SEPARATE?
Ahamkara
Ego
I- Maker
small self
WHO DO I THINK I AM ?
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WHO AM I? • Buddhi is our higher mind that is
responsible for our intuition, intellect, discernment and discrimination.
• Buddhi gives us the ability to move beyond the lower mind, ego and the “charge” of Chitta.
• Buddhi can be drowned out by the other functions of the mind.
• We can work to develop our ability to connect to this vital part of our well being.
• Buddhi is our connection to our Larger Self – the True Self.
Buddhi
Higher mind
Intuition & intellectPower of discrimination
Larger SelfWitness
Connection
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Slide 17
CHOOSE A PATH!
AhamkaraEgo
Small Self
Separate
ManasLower sensory
mind
Importer
Exporter
ChittaStorehouse of
impressions
Memory
Unconscious
BuddhiHigher mind,
Intuition
Intellect
Larger Self
Witness
Connection
The Path led by Ahamkara/Ego
as well as struggles with manas and chittalead us to separationand tolerating less in
the world
The Path of Buddhi leads us toward
connection and a feeling
of wholeness
Learn to understand and coordinate the functions of the mind to heal and build resiliency.
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Slide 18
PRACTICES FOR THE MIND
Ahamkara
Ego
Manas
Lower Sensory
Mind
Chitta
Unconscious
Buddhi
Higher Mind
• Support MANAS – Practice protecting and developing the senses.
• Bring CHITTA to awareness – practice silence, contemplation and meditation to bring the unconscious to light.
• Practice engaging with AHAMKARA -ego as a function not as the boss. –learn to more than your ego.
• Develop connection to BUDDHI by paying attention to your inner voice, strengthening the witness, and connecting to the divine as you know it.
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Slide 19
Mind Questions for ReflectionThe mind map can allow us to understand and reclaim our experience in the present guided with our highest self.
When considering the functions of the mind map is there one aspect of the mind I want to work with:
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Slide 20
Dukkha - Suffering
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Slide 21
Sukha - Pleasure
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Slide 22
Dukkha seen through the KleshasAt the beginning, we are expansive, connected and aware of ourselves as part of the eternal universe.
Upon being born and moving into a body and life on this planet we forget that connection. We begin to mistake the impermanent for the permanent. We become fascinated and falsely identified with the small ego self and the body.
We move through our life purposefully engaging in things that support and feed that small ego self, and we actively move away from anything that challenges or does not support that perpetuation.
This process begins a narrowing of our tolerance, our joy and our expansive nature which leads to a continuity obsession motivated by fear of death and a fear of change, clinging to things as they are even if it is not in our best interest. This narrowing of our nature creates separation, isolation and suffering.
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Slide 23
Larger Self – Buddhi - Connection
Avidya – ignorance. We forget we are connected
Asmita - I-am-ness, false identification with the small (ego) self.
Raga - practice only what we like and supports our idea of our ego
Dvesha – practice having strong dislikes and tolerate less
Abhinivesha –fear of change,
continuity obsession;
clinging
Ego
Separation
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Sukha through the KleshasThe good news is that there is that there is really only one problem here (we forgot) and we can take simple daily steps to move back toward connection and Sukha.
Using the awareness of the sense of clinging or seperation as a departure point, we practicing engaging with our Dvesha (dislikes) and softening our need for our Raga (likes) being met at every moment,
We soften the grip of false self-identification (Asmita) and begin to once again experience the splendor of recognition of our connected, expansive, large S-Self.
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Slide 25
Klesha Questions for ReflectionThinking of the Kleshas at work in my life. Where do I fight for my limitations and practice engaging only with my likes rather than opening myself up to the great possibilities of my life?
Because the Kleshas can either be a path to separation or connection, what is going to be a main strategy I use toward becoming more connected?
How can I use this awareness to help my clients.
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Slide 26
The 6 Pillars of Ayurvedic & Yoga Living
Emotional and Spiritual health depend greatly on our ability to inhabit the body we have been given.
Daily Practices to create a strong, subtle and well-nourished foundation for our life will further strengthen our ability to have great success with all the layers of the Koshas, aspects of the mind and practices of working with the Kleshas.
In Yoga Therapy, we work with the areas of embodiment or movement, breath & stress management, sleep, food, cleansing & nourishing practices and growing self-awareness.
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Slide 27
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Slide 28
Endocrinologist Hans Selye recognized physiological disease could arise from psychological causes such as stress.
The nervous system is constantly working to adapt and respond to conditions of our environment.
Sensory-motor systems continually respond to daily stresses and traumas with specific muscular reflexes. These reflexes, repeatedly triggered, create habitual muscular contractions, which we cannot -voluntarily- relax. We can think of these within the yogic idea of Samskara.
The contractions become so deeply involuntary and unconscious that eventually we no longer remember how to move about freely.
Every experience is a bodily experience
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Slide 29
The Sympathetic Nervous System (SNS) is activated by the neurotransmitter dopamine and is often called “Fight, Flight, or Freeze” Continuous activation of the SNS can cause a multitude of symptoms and disease.
The Parasympathetic Nervous System (PNS)is activated by the inhibitory neurotransmitter Acetylcholine which relaxes our body and calms us down.
The most effective way to move from the SNS to the PNS is to breathe! Slowing down and deepening the breath allow the PNS to come back online.
Nervous system stress response
Fight Flight FreezeRest Digest Destress
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Slide 30
S P E C I F I C S T R E S S R E S P O N S E S
F O U R O F T H E
B A S I C
S T R E S S
R E F L E X
R E S P O N SES
F OU N D I N
DA I LY L I V I N G
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Slide 31
Landau Or Green Light Reflex
The tightening of the extensor muscles of
the spine in preparation to move.
This is a typical call to action response
that gets habituated
When habituated can lead low back pain,
hip, leg and knee pain. Can also cause
anxiety, irritability and an over reactive
stress response.
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Slide 32
Startle Or Red Light Reflex
The tightening of the forward flexors of the trunk. A
withdrawal response. This response is also common
in deskwork, manual device operation and driving.
(AND TEXTING!)
When this response is habituated can lead to upper
back, shoulder and neck pain as well as TMJ, Carpal
Tunnel and Thoracic Outlet Syndrome.
The posture also contributes to symptoms of
lethargy and depression
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Slide 33
Dark Vise Green & Red Light Combination
Reflex
Simultaneous habituation of the Startle and
Landau responses. A ‘stop-and-go’ response,
currently found running rampant due to the
new unique habits of the technological age.
This response will likely be familiar to those
who need to respond to situations with action
and who also need to work with computers,
devices and are at desks or in cars for long
hours
Response can create a tug of war of green and
red light symptoms.
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Slide 34
Trauma Or Cringe ReflexCringing of the muscles nearest the site of an injury. A protective response. The body will contract, retract, immobilize and often rotate away from the site of injury, creating a tilt of the trunk to one side.
This response is common from car accidents, after violence and from prolonged twisted or unbalanced posture occurring from anything from weighted belts, extensive computer “moussing” to walking with a cane.
Can create scoliosis, back, shoulder and hip pain and dysfunction.
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Slide 35
BODY Attend to the movement in the body to start to unlock chronic held tension that can add to the feelings of depression and anxiety.Employ movements to engage and release Manas consciously – then practice sense withdrawal to allow for connection to the unconscious and the subtle. BREATHPractice breath awareness to activate the parasympathetic nervous system and to cultivate one pointedness to allow for connection to that which is deeper.MANTRA Connect to Buddhi with the great mantra So Hum – I am that. So Hum reminds us that we are not our small selves we are that which we seek.MINDMindful Awareness – as we quiet Manas and Ahamkara we allow the impressions from Chitta to arise, letting them pass without hooking us. Practicing again and again coming back to the breath, So Hum and our connection to Buddhi
PRACTICE
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Slide 36
PRACTICE
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Slide 37
RESOURCES Teacher Trainings & Extended Study
200 Hr Teacher Training begins Sept 29 in Duluth
500 Hr Teacher Training begins Oct 6 in Duluth
Yoga Therapy Certification begins in Oct 21 in Ely
200 Hr Teacher Training begins March in St Paul
Three Day Intensives SomaYoga Therapy & Somatics Intensive • October 8 in Duluth
Clinical Techniques Intensive • October 6 in Duluth
Therapeutic Approach to Classic Asana• November 3 in Duluth
Yoga Therapy & Ayurveda for Womens Wellness • November 17 in St Paul
Teaching Yoga for Stress, Anxiety & Depression • February 9 in Duluth
Thank you for your [email protected]
Books & Props Available
Ayurveda Dinacharya Products
Books & props to support your practice
Yoga North ISYI Therapeutic Spinal Strip
Yoga North Guidebook for the Therapeutic Spinal Strip
Yoga North SomaYoga Therapy Movement Guidebook
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