Posted by: Trudy Prevost | September 29, 2017

A breath that improves memory

This second breathing exercise can be used as a highly effective tool to balance your nervous system. In each of our nostrils, there are nerves that lead into the center of the brain. The brain has two sides. The right side is creative, inspirational, and relaxing. The left side is mechanical and calculating. The yogis have found that there is body rhythm in which every hour and twenty-eight minutes the sides of the brain alternate dominance. The nostrils reflect this. One nostril will also be dominant during this period. If the right side of the brain – the healing, resting side – is dominant, the left nostril will also be dominant. If the left side of the brain – the mechanical calculator – is dominant, the right nostril will be dominant.”  ~ Office for Student Affairs • University of Minnesota

 

THE ALTERNATE NOSTRIL BREATH

I started doing yoga before yoga was considered worth scientific studies to prove the benefits. Today the basic concepts of the science of yoga and the health benefits of the practice of a yoga lifestyle are being exposed to in depth scientific scrutiny. Study after study is showing that the observations of yoga masters hundreds perhaps thousands of years ago were accurate in many ways.

When I studied this breath in my Yoga Teacher Training Program and I heard that this breath equalized the use of the right and the left side of the brain; improved memory and released stress I asked my teacher how they knew that – she answered through observation.

Over the years I have met Medical Students; Musicians; Public Speakers and Entrepreneurs who used this breath and found it very helpful.

 

Look at the studies below – the elders were right on!

 

Yoga breathing through a particular nostril increases spatial memory scores

Recently scientists at a university in the US and in proved the stress management and memory benefits of this breath.

In preparation for learning this breath spend a few minutes breathing in an aware manner; looking from within at the expansion and contraction; the path; the flow.

 

Physical Benefits

  • Concentrates and directs the breath.
  • Lowers heart rate and reduces stress and anxiety
  • Extends the length of time for the inhale and exhale.
  • Scientifically proven to enhance spatial memory
  • One study from India showed both spatial and verbal memory improved
  • Recent research shows that it reduces blood pressure and lowers heart rate; as you practice it, you will find that it instills peace of mind and a sense of ease in the body.
  • Right nostril breath – facilitates and intensifies the activity of body and mind. Provides    to    left side of brain or the area that is thought to control……
  • Left nostril breath – cooling and receptive influence.
  • Provides     to the right side of the brain or the area that is thought to………

 

Preventative

  • It is great for establishing control over the breath
  • Stress Management

 

Psychological

  • It helps to concentrate and calm down

 

Therapeutic

  • Asthma
  • Stress
  • Memory


Life Stages

  • Menopause

 

Traditional

  • Opens energy channels
  • Equalizes the use of right and left sides of the brain; Said to synchronize the two hemispheres of the brain
  • Said to purify the subtle energy channels (nadis) of the body so the prana flows more easily during pranayama practice

Traditionally thought to: Calm, balance, regulate energy levels. Helps to balance the natural dominance cycle. Good for headaches and stress management. Mental clarity is enhanced. Mucous membranes. This will lead to a balance between a person’s creative and logical thinking.

 

Approach the practice of all bandhas and body mudras cautiously, especially without the direct guidance of an experienced teacher 

 

BREATH TECHNIQUE

Pre Discussion:
There is a shifting in dominance between nostrils naturally as you breathe. In other words the air flows more smoothly on one side at a time. This shift usually occurs every 60 to 90 minutes. It is called nasal channelling. Ancient yoga experts believed this breath enhanced memory, focus and concentration while releasing stress.

Start: Seated or lying down; R hand near face. Middle and index finger on eyebrow centre or curled towards palm. Close right nostril with thumb; left nostril with ring finger and/or little finger

I – through both nostrils;

Close R nostril with thumb

E – through L nostril

I – through L nostril

Close L nostril with thumb

E – through R nostril

I – through R nostril

E – through both nostrils when done

16 to 20 times on each side starting with left nostril

Breathing deeply.

FINE TUNING POINTS

Inhalation and exhalation are both done through passive nostrils.

Expand the lower, central and upper lung as in the 3 part yoga breath.

 

VARIATIONS

Once you are familiar with the basic technique start to control length of breath by evening up inhale and exhale by adding in the counted breath.

There are a wide variety of breathing counts that can be used as seen below:

 

From Yoga for Life

4:4:8 breath

I L nostril – 4

Hold for – 4

E R nostril – 8

I R nostril – 4

Hold for 4

E L nostril – 8

4:8:8 breath

I L nostril – 4

Hold for – 8

E R nostril – 8

I R nostril – 4

Hold for 8

E L nostril – 8

4:16:8 breath

I L nostril – 4

Hold for – 16

E R nostril – 8

I R nostril – 4

Hold for 16

E L nostril – 8

4:16:8: 8 breath

I L nostril – 4

Hold for – 16

E R nostril – 8

Hold for 8

I R nostril – 4

Hold for 16

E L nostril – 8

Hold for 8

4:16:8:16 breath

I L nostril – 4

Hold for – 16

E R nostril – 8

Hold for 16

I R nostril – 4

Hold for 16

E L nostril – 8

Hold for 16

Length of cycle can be increased

5:20:10:20; 8:32:16:32

Other cycles on net:

Ratio: 2:8:4

From Richard Hiddleman’s Introduction to Yoga

Beginners:

8:4:8:4 breath count

I L nostril – 8

Hold for – 4

E R nostril – 8

I R nostril – 8

Hold for 4

E L nostril – 8

Intermediate:

4:16:8:4 breath count

I L nostril – 4

Hold for – 16

E R nostril – 4

Hold for –

I R nostril – 4

Hold for 16

E L nostril – 4

Hold for – 4

From Richard Hiddleman’s Yoga for Health

I L nostril for 8

Hold for 8

E R nostril for 8

I R nostril for 8

E L nostril

 

ANATOMICAL FOCUS     The nostrils; the lungs

 

_____________________________________________________________________________TEACHER TIPS

Breaths are often best first practiced lying down.

Children’s Yoga Concepts

Fitness: helping brain;  

Science: the body – nostrils, brain; the respiratory system; stress management; brain function.

Math: counting; addition; multiplication; division; fractions.

Language Arts: sight words; spelling; story writing.

Social Studies: this breath is from India.

Geography: India; – explore other countries this is practiced in .

Computer:    

 

Holistic Class

Include a wide range of breaths

 

Visualizations

Visualizing Breaths and Yoga Asanas is amazing.

Close your eyes and imagine alternate nostril breathing. Keep your mind and body relaxed. Imagine inhaling through the right nostril and exhaling left. Imagine inhaling through the left nostril and exhaling right. Continue in this way, connecting the feeling of the flow of breath.

Stay with the right side of the body. Imagine inhaling and exhaling through the right nostril only. Inhale and exhale through the right nostril. Now imagine the breath flowing into and out of the whole right side of the body. As you inhale, imagine the breath flowing into the right side of your core, your right shoulder, arm, hand; your right hip, leg, and foot. Imagine the breath flowing back out from the whole right side of the body. Connect to the sensation of the whole right side of the body breathing. This can also be an effective technique in the practice of alternate nostril breath.

Switch to the left side. Imagine inhaling and exhaling through the left nostril only. Inhale and exhale through the left nostril. Imagine the breath flowing into and out of the whole left side of the body. As you inhale, imagine the breath flowing into the left side of your core, your left shoulder, arm, hand; your left hip, leg, and foot. Imagine the breath flowing back out from the whole left side of the body. Connect to the sensation of the whole left side of the body breathing. Stay with this for several more breaths. This can also be an effective technique in the practice of alternate nostril breath.

Now, switch back and forth between right and left sides. For one breath, imagine breathing into and out of the whole right side of the body. For the next breath, imagine breathing into and out of the whole left side of the body. Now, breathe into and out of the right side. Now, breathe into and out of the left side. Repeat several more rounds.

Now inhale and exhale through both nostrils, and into the whole body. Feel the whole body breathing. Feel the whole body inhale. Feel the whole body exhale. Continue breathing in this way.

Hatha yoga is the practicing of uniting opposites through breath, body and mind. According to yogic tradition, the right and left sides of the body represent the masculine and the feminine; the opposing strengths of will and surrender; the opposing powers of action and reflection; and the opposing energies of the sun and moon. Uniting these opposing forces within yourself through the breath, body, and mind, allows you to find balance and wholeness.

Studies

Memory

General

Immediate effect of specific nostril manipulating yoga breathing practices on
autonomic and respiratory variables.
http://www.ncbi.nlm.nih.gov/pubmed/18347974

Physiological measures of right nostril breathing.
http://www.ncbi.nlm.nih.gov/pubmed/9395677

Immediate effect of chandra nadi pranayama (left unilateral forced nostril breathing) on cardiovascular parameters in hypertensive patients.
http://www.ncbi.nlm.nih.gov/pubmed/22869993

The effects of unilateral forced nostril breathing on the heart.
http://www.ncbi.nlm.nih.gov/pubmed/8132418

Brain Function

EEG changes during forced alternate nostril breathing
http://www.ncbi.nlm.nih.gov/pubmed/7876041

Breathing through a particular nostril can alter metabolism and autonomic activities.
http://www.ncbi.nlm.nih.gov/pubmed/8063359

Yoga breathing through a particular nostril increases spatial memory scores without lateralized effects. on cognitive performance.
http://www.ncbi.nlm.nih.gov/pubmed/9354111

Unilateral nostril breathing influences lateralized cognitive performance.
http://www.ncbi.nlm.nih.gov/pubmed/2923709

 

The effects of unilateral forced nostril breathing.
http://www.ncbi.nlm.nih.gov/pubmed/8132419

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Posted by: Trudy Prevost | September 21, 2017

Inspiration – Keith Mitchell

Football Star

Spinal Injury

Yoga Teacher

Act of Kindness

http://www.keithmitchell59.com/about-keith-mitchell/

Posted by: Trudy Prevost | August 25, 2017

Yoga for a Good Sleep and a Good Memory

I frequently hear yoga practitioners talk about how well they slept after a yoga class.

I have had people who told me they cannot fall asleep doze right off in the middle of a noisy gym and tell me after it was the best moments of shut eye they had had in weeks.

Personally sleep is usually easy and deep for me – on the rare occasion I cannot fall asleep and I know I have to get up early – I use a Mindfulness Technique of Yoga and I am soon in dreamland.

Studies have shown for years now if you practice yoga – you sleep quicker; longer and deeper.

This is one of the main benefits of a holistic yoga practice – wellness.

Getting a good nights sleep is an essential component of ‘wellness‘.

Studies have shown that sleep is intricately intertwined with many components of our ‘wellness‘. Our mental and physical health as well as productivity, moods and long term memory are deeply affected by sleep deprivation.

In a 2012 National Survey that compiled data from 34,252 adults in the US aged 18 and over showed that over 90% of all people who practice yoga – “use yoga for wellness.”

Survey results also showed over 55% of all people who use yoga reported improved sleep.

In a small study from Harvard Medical University – “Sleep efficiency (SE), total sleep time (TST), total wake time (TWT), sleep onset latency (SOL), wake time after sleep onset (WASO), number of awakenings, and sleep quality measures were derived from sleep-wake diary entries and were averaged in 2-week intervals. For 20 participants completing the protocol, statistically significant improvements were observed in SE, TST, TWT, SOL, and WASO at end-treatment as compared with pretreatment values. ”

 

 

 

 

 

 

Posted by: Trudy Prevost | August 23, 2017

Yoga for Stress, Anxiety and Depression

Managing stress is a key factor in a healthy lifestyle; stress can affect you physically, mentally, and psychologically. Part of managing stress is being able to recognize the symptoms. Being able to recognize common stress symptoms can give you a jump on managing them.

According to The Mayo Clinic 

Stress can contribute to:
high blood pressure
heart disease
obesity
diabetes
many other health problems

Stress can cause:
Ailments

Headache
Muscle tension or pain
Chest pain
Fatigue
Change in sex drive
Stomach upset
Sleep problems
Moods
Anxiety
Restlessness
Lack of motivation or focus
Feeling overwhelmed
Irritability or anger
Sadness
Depression
Behaviors
Overeating or undereating
Angry outbursts
Drug or alcohol abuse
Tobacco use
Social withdrawal
Exercising less often

Many of the techniques recommended by The Mayo Clinic and Harvard Medical University I learned in the 1970’s in my yoga studies.

I believe part of the reason a Holistic Yoga Practice is so helpful for Stress Management is the blending of many techniques that effect stress in different ways.

The Mindful Movements and Postures release stress by releasing tightness and tension in the body.

Don’t think it has to be a Gentle Yoga Class to manage stress – in fact if you are not injured or a novice – a strong class that challenges your personal levels of fitness and flexibility is at times just what is called for. Aim to find active ways to manage your stress. Inactive ways you may use to manage stress — such as watching television, surfing the Internet or playing video games — may seem relaxing, but they may increase your stress over the long term.

The Mindful Breath Techniques

The Mindful Meditation Techniques

here are so many ways yoga helps us to manage stress A Prananayam Yoga has now in multiple

Yet another study has come forward to concluding that Yoga can release gaba in the brain.

In Australia a small pilot study showed that for University Students experiencing depression solution based counseling and yoga seemed to be more effective than just counselling alone.

Jefferson Medical College and Yoga Research Society in the United
States, found that practitioners experienced a significant drop in
cortisol levels after a single yoga class.
 
 
 

 

 

 

 

Posted by: Trudy Prevost | August 6, 2017

Rainbow Yoga The Style

Posted by: Trudy Prevost | August 5, 2017

Yoga in the Management of Chronic Disease

Yoga can positively effect the metabolic rate

Therefore Yoga can help to prevent chronic disease

http://www.ncbi.nlm.nih.gov/pubmed/26035042#

Posted by: Trudy Prevost | July 2, 2017

93 Year Old Yoga Teacher

 

Posted by: Trudy Prevost | June 14, 2017

Cardio Flow Yoga

“The best moments in our lives are not the passive, receptive, relaxing times… The best moments usually occur if a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.” ~ Mihaly Csikszentmihalyi; Author; Researcher and Psychology Professor

Definition of ‘Flow’: “In mindful movement  programs ‘flow’ also known as ‘vinyasa’ is a steady, continuous stream of yoga poses coordinating the movements with the breath. This practice can be so intense it provides a strong cardio workout and sweat or so gentle it is doable by a beginner. This practice can involve one or 2 techniques or 10 or 20 techniques.” ~ Rainbow Yoga Teacher Training Manual: The Spectrum of Yoga; Vinyasa Flow Yoga

Definition ‘Flow’: “In positive psychology, ‘flow’, also known as the ‘zone’, is the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does and loses sense of space and time.a state of mind: ” ~ Wikipedia

Mihaly Csikszentmihalyi is a psychology professor who has studied the state of mind called ‘The Flow’ for over 20 years and has found there are tremendous benefits to achieving this. He is not the only one to study and utilize this state of mind in their program.

The Montessori Educational system is designed to encourage ‘The Flow’ while learning.

‘Flow’ also has a documented correlation with high performance in the fields of artistic and scientific creativity, innovative business management; effective teaching; enhanced learning, improved athletic performance, computer gaming and even developing computer programs.

In a study performed with professional classical pianists who played piano pieces several times to induce a flow state, a significant relationship was found between the flow state of the pianist and the pianist’s heart rate, blood pressure, and major facial muscles.  This study demonstrated the fact that flow is a state of effortless attention. Yet in spite of the effortless attention and overall relaxation of the body within the activity, the performance of the pianist during the flow state improved.

‘Flow’ has been linked to persistence and achievement in activities while also helping to lower anxiety and raise self-esteem.

‘Flow’ was a concept written about within the practice of yoga well before scientists started exploring it.

Rainbow Yoga Cardio Flow Yoga is a fun and dynamic way to experience ‘The Flow’ of Yoga while practicing The Mindfulness of Yoga and building The Functional Fitness of Yoga

Note: This class requires a certain level of fitness. If you are not comfortable with Planks; Side Planks; Plows this may not be the class for you. If you have wrist challenges this may not be the class for you.

Experience ‘The ‘Flow’ of Yoga’
We build a parable of positions; adding one position at a time; getting to know each new position intimately as it is introduced then practicing it over and over as we build each unique vinyasa. We create a different flow each time we practice together and often the flow is choreographed with dominate sides – the brain is fully occupied – we build not only a physical ‘Flow’ of poses all linked to the breath but the state of mind psychologists call ‘Flow’.

Practice ‘The Mindfulness of Yoga’
We keep connecting to The Mind Body Breath Connection as we move through the poses by transitioning and finding each pose with the breath. Linking one movement to one breath! The eye movements; the movements of the body; the mindful breathing and the focus on what is next in the flow all contribute to make the whole class being a  Mindful Moving Meditation.

Build ‘The Functional Fitness of Yoga’
We progressively journey through The Warm Up building the flow and progressively intensifying the workout during The Body of the Class. We stretch and release utilizing the Warmth of the Body effectively and safely. During one session we build: Balance, Flexibility, Range of Motion and  Strength; we consciously: Activate and Release Muscles and Soft Tissues; we Practice all the Major Movements of the Spine needed to keep it healthy. Thereby building a Function Fitness that allows us to go through daily life without injury.

Cardio Flow Yoga is different

Studies released within the last year have shown that Yoga practiced at higher speeds then the usual speed yoga is practiced – results in a significantly greater caloric and muscular expenditure.

Results from other studies have also shown that transitions from one held phase of a pose to another produce higher normalized muscle activity than the held phases of the poses.

This proves that Rainbow Yoga Cardio Flow Yoga can be an effective alternative program for those targeting cardio metabolic markers.

 

While taking your body to the next level of strength and flexibility and building stamina and aerobic parameters a Rainbow Yoga Cardio Flow Yoga Session will assist you to find your ‘Flow’.

We will be holding Cardio Flow Yoga Sessions in the Gardens for free. International Day of Yoga in the Botanical Gardens Saturday June 24 2017

 

Posted by: Trudy Prevost | June 1, 2017

Mindful; Mindfulness in Yoga

Cambridge Dictionary
Definition of Mindful adjective

  1. Formal:careful not to forget about something: Mindful of the poor road conditions, she reduced her speed to 30 mph. Politicians are increasingly mindful that young voters are turning away from traditional parties.
  2. deliberately aware of your body, mind, and feelings in the present moment, in order to create a feeling of calm: I’m trying to be more mindful and I think it helps me with stress.

Definition of Mindfulness noun

  1. the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm: Mindfulness can be used to alleviate feelings of anxiety and depression.

I don’t remember hearing the word Mindfulness or Mindful much in the 1970’s when I first started studying yoga. But the word does so aptly describe the focus of the mind in all aspects of yoga practice: mindful movement; mindful breathing; mindful meditating; mindful socializing; mindful eating; mindful livity.

Archa my teacher was the first teacher I had who really took you inside the body as you practiced. When I came out of her classes – I would often remark to myself how the class was like a holiday from the daily chatter of my mind.

My mind has always been FILLED with daily chatter from the moment I woke up till the moment I slept. Yoga taught me I could control that; I could focus on the moment. I could actually decide to enjoy each moment more; I could actually decide whether that thought that was going round and round in my mind was beneficial to me.

For me it was the Mindful Movements that helped me go within at first; then the Breath Control Techniques and then the Mindful Meditation Techniques.

Mindfulness is one of the side effects of Practicing Yoga no matter what style no matter what technique.

What is Mindfulness?

That is one of our topics of study during our Yoga Teacher Training. To give you a taste of the information we will be sharing I copied and pasted our document on ‘The Mindfulness of Yoga’ from our Training Manual ‘The Spectrum of Yoga’; Chapter: The Techniques of Yoga” below:

Quote                          The path of yoga requires faith, energy, mindfulness, meditation and wisdom. ~ Pantjali; Yoga Sutras 1.20

NAME:                      THE MINDFULNESS OF YOGA

Sanskrit:                    Smṛti / स्मृति)

Other Names:                        Zen

At Rainbow Yoga promoting The Mindfulness of Yoga is one of the most important goals of our Rainbow Yoga Wellness Program. The Mindfulness of Yoga is interwoven into almost all the paths and practices. Knowing how to be mindful/conscious and in the moment is one of the most basic of our life skills. When we are not conscious we do not enjoy life to the fullest.

We encourage students to bring The Mindfulness of Yoga into their day to day life outside the studio as well as we deeply believe this results in a more holistic, healthy life and is a another step towards achieving oneness with the absolute.

The Mindfulness of Yoga teaches students to recognize and then control negative or stressful thought patterns. It teaches us to pause; realize our first reaction is often one of limited perspective; look at the bigger more holistic picture and then make some intentional choices on what to do.

We trust once The Mindfulness of Yoga has been experienced in class through a variety of techniques – it will gradually flow into other areas of daily life.

Definition

At Rainbow Yoga Health and Wellness we consider ‘mindfulness’ to be a ‘state of being’; a ‘multidimensional consciousness’ – a state of active, observant attention to the present.

Our sensations. thoughts and feelings are observed from a distance, without judging them good or bad  as we maneuver through our day to day life. The ramifications of our actions are considered before we act; with each decision we strive to enhance our prana/energy levels.

Mindfulness is a training of the mind to be more aware of what we are doing; it differs from deep sleep or relaxation or even deep meditation in that it involves active mental effort rather than total rest, release or surrender.  Through mindfulness we can gain new perspectives on life. The practice of yoga refines this awareness through a variety of practices such as concentrating on the fine tuning and alignment of the postures; the subtlety of the breath; the focal point in balances, the ramifications of conscious living and turning the consciousness inward (pratyahara). From there the practice moves to increasingly subtler forms of mindfulness such as one-pointedness (dharana) to one-flowingness (dhyana) to absorption (samadhi).

You will often find one tiny concept of the yoga lifestyle extolled as the only way to reach mindfulness but it is the wide range of techniques that makes yoga so effective.

Note: Not to confuse The Mindfulness of Yoga (state of mind) with The Mindful Meditations of Yoga (techniques to assist with a ‘mindful’ ‘state of mind/being’).

History

The Mindfulness of Yoga predates most mindfulness programs of today and most of the techniques utilized to reach a ‘mindful’ ‘state of being’ are yoga based. The general populace looks on mindfulness as deriving from Buddhism yet the first yoga carvings predate Buddhism by 1000’s of years.

The Mindfulness of Yoga can be used beneficially to alter or build healthy patterns of living; enhance overall health and increase cognitive function.

Present Day

Recently a scientific program designed by John Kabat Zahn based on Buddhist mindfulness meditation traditions and various techniques used in yoga named Mindfulness Based Stress Reduction MBSR has become very popular. There are many people who use the terms Mindfulness Based Stress Reduction and Mindfulness interchangeably. MBSR is more accurately one of many programs incorporating a few of The Mindful Meditation Techniques of Yoga with a few of The Mindful Breaths and Breath Movements of Yoga and a few of The Mindful Movements and Postures of Yoga to promote health and wellness.

In Psychiatry mindfulness is being used to treat a host of mental challenges within the fields of Positive Psychology and Cognitive Therapy.

In Neurology ‘mindfulness’ has been broken down into various terms of sense: “proprioception” – refers to the awareness of ‘one’s own body’ and its muscular, tendon, and articular movements; and the awareness of the positioning of the body parts in relationship to each other’; “introspection” –    ; refers to the awareness of ‘one’s own internal messages;  “exteroception” – refers to the process by which Extroceptors (organs which process information outside of body, such as the eyes, ears, mouth, and skin) send information to the brain; “interoception” – refers to the process by which interoceptors (organs which process informaton inside of the body (such as taste buds) send information to the brain, (Charles Sharington, 2007).

Benefits

Practicing The Mindfulness of Yoga can help people to begin to recognize their habitual patterns of mind; movement and ways of living that develop over time and then respond in a new rather than habitual way.

When you consider the ramifications if everyone in the world utilized mindfulness in their daily life – mindfulness can help with almost every situation and every condition we meet as individuals; communities and organizations – the world would be a better place.

Traditional

Traditionally the ultimate goal of mindfulness was absorption/oneness/unity with the absolute.

The Benefits

The benefits of ‘Mindfulness’ are so many it would be hard to list them all. Literally every aspect of our lives can benefit from mindfulness; our physical health; our mental health; our energetic health and those around us benefit too. Our communities our earth

Studies

Over the past 20 years there has been a plethora of studies on the health benefits of the practice of ‘MBSR or other Mindfulness Techniques’. Studies have shown ‘mindfulness’ to be helpful in the treatment of Post Traumatic Stress; Depression; Obesity; Schizophrenia; Eating Disorders; Stress Management; Heart Disease; Stroke; Diabetes; Metabolic Syndrome. Studies have shown The Mindful Lifestyle of Yoga can: enhance The Immune System at a cellular level; build brain function and memory; reverse Heart Disease; change Prostrate Cancer cells at a cellular level.

During our Rainbow Yoga Teacher Training Programme we share the studies we have gathered for a lifetime.

Note:

 

Teacher Tips:

Rainbow Yoga encourages the development of The Mindfulness of Yoga through the practice of The Mindful Movements and Positions of Yoga; The Mindful Breaths of Yoga; The Mindful Breath Movements of Yoga; The Mindful Meditations of Yoga; and The Mindful Living of Yoga.

As Rainbow Yoga Teachers we encourage participants to experience The Mindfulness of Yoga through:  The Flow of Yoga; The Mind Body Breath Connection; Body Honesty; Verbal Cues; Visual Cues and Mindful Business Practices.

As participants start to tune into themselves this can facilitate emotional release. As Rainbow Yoga Teachers  we are supportive; non-judgmental and accepting guiding our students to approach a professional if the emotions extend from trauma.

As Rainbow Yoga Teachers we start every class with the concept of mindfulness and refresh everyone’s memory and intention of mindfulness repeatedly as the class goes on. Remind each class to carry their mindfulness into their daily life.

Opening classes with the Progressive Muscle Relaxation is a great way to promote mindfulness of the body.

After the students become more aware of the body from within bring the awareness to the breath through a Breath Observation or a Mindful Breath Technique of Yoga. Observing the breath from within is one of the basic mindfulness skills in almost every practice.

After the class has found the breath and the body encourage them to find the Mind, Body, Breath Connection to promote their mindfulness by executing a few movements that Warm Up the body in coordination with the breath and move it in most of the main directions.

Verbal Cues, Visual Cues, Imagery Cues and Kinesthetic Cues are invaluable for the promotion of mindfulness throughout class especially when purposely blending them to address all Learning Styles.

A clean healthy soothing Environment and a safe protective supportive Atmosphere is essential for students to feel secure enough to be able to let everything go and focus on the moment.

At Rainbow Yoga the concept of The Mindfulness of Yoga is incorporated in every program we teach from Cooking Workshops to Hatha Yoga Classes.

We are constantly adding to our programme to keep our clients interested and stimulated – ‘mindful’.

The Business of Teaching Yoga

The Mindfulness of Yoga is incorporated in every program we teach at Rainbow Yoga from Health and Wellness Vacations to Hiking Tours; Cooking Workshops and Hatha Yoga and Meditation Classes.

At Rainbow Yoga we strive to bring The Mindfulness of Yoga into our own daily lives and business operations – whether designing and teaching our programmes; when managing our day to day operations; when working with our associates and clients no matter what their status.

Bibliography

Dictionary definitions.

http://www.thefreedictionary.com/mindful

http://en.wiktionary.org/wiki/mindfulness

Wikipedia State of Flow

http://en.wikipedia.org/wiki/Flow_(psychology)

Wikipedia Mindfulness in Buddhism

http://en.wikipedia.org/wiki/Mindfulness

Wikipedia Mindfulness in Psychology

http://en.wikipedia.org/wiki/Mindfulness_(psychology)

Wikipedia Proprioception

http://en.wikipedia.org/wiki/Proprioception

Wikipedia Introspection

http://en.wikipedia.org/wiki/Introspection

Wikipedia Mindfulness Based Stress Release

http://en.wikipedia.org/wiki/MBSR

Yoga Concept of Mindfulness Meditation

http://www.swamij.com/mindfulnessconcentration.htm

Mindfulness – About.com

http://ptsd.about.com/od/glossary/g/Mind_def.htm

Further Research

Books

Online

Centre for Mindfulness; University of Massachusetts

http://www.umassmed.edu/cfm/stress/index.aspx

Mindfulness Information Website

http://www.mindfulnet.org/

Mindful Awareness Research Centre; UCLA

http://marc.ucla.edu/default.cfm

Ted Flow for Happiness

http://www.ted.com/talks/mihaly_csikszentmihalyi_on_flow.html

Cultivate the Seeds of Mindfulness

http://www.yogajournal.com/wisdom/1667

The Neuroscience of Mindfulness

http://www.huffingtonpost.com/david-rock/the-neuroscience-of-mindf_b_2908665.html

Autonomic Nervous System

http://www.mashpedia.com/videoplayer.php?q=jIz4uVnZo0M

Dr. Mihalv Csikszentmihalyi Calaremont University

http://www.cgu.edu/pages/4751.asp

Mihalv Csikszentmihalyi TED bio

http://www.ted.com/speakers/mihaly_csikszentmihalyi

flow the psychology of optimal experience; Mihalv Csikszentmihalyi

http://www.integralvision.net.au/share-it-hub/flow_the_psychology_of_optimal_experience.pdf

blog post on book flow and yoga

http://hathayoga.com/flow-by-mihaly-csikszentmihalyi/

 

 

 

Posted by: Trudy Prevost | May 20, 2017

Yoga for Depression in Pregnancy

Image result for image pregnancy yogaOne of the main reasons I wanted to be a Yoga Teacher was to share the Benefits of Pregnancy Yoga to help other women who were traveling through life and found themselves on the pregnancy journey. I used yoga in many ways during my child bearing years.

While raising my children my yoga practice kept me healthy; more calm and mindful during my parenting years. I was not a perfect parent but it helped.

Rainbow Yoga has been providing Yoga for Pregnancy Programs for over 15 years.

Science has shown yoga to be so beneficial that the governments of some countries provide yoga to encourage low risk pregnancies and births.

Birthing was an intense but manageable experience for both children I had. I feel my yoga practice and yoga lifestyle prepared my body for pregnancy; contributed to conceiving easily at 31; kept me healthy during pregnancy; contributed to the health of my babies; eased my labour and birth; assisted me to have a medication free birth and  helped  my body recover after birth. I had very few challenges but with trimester adaptations  yoga can easily help with many common challenges of pregnancy. Some yoga practices are particularly beneficial for pregnancy. Find a trained yoga teacher if at all possible so they can share The Cautions and Adaptations  and the Tips for Yoga in Pregnancy  we need to learn during pregnancy.

Psychologically I was definitely more emotional than usual but I did not feel depressed for long periods of time. At the time I never really considered this as a benefit of my practice but science has shown this to be true as well.

In 2014 the University of Colorado announced that “Mindfulness techniques can help protect pregnant women against depression”.

Mindfulness Techniques can mean many things – in this study they taught: prenatal yoga, walking meditation exercises that could be done later while soothing a baby, and shorter practices that could be easily integrated into the busy lives of new moms. The lessons also specifically addressed worry, which can be common during pregnancy, and put particular focus on kindness for oneself and one’s baby. –

I found it interesting that the researchers remarked that they were surprised by the number of pregnant women who expressed interest in participating in a mindfulness program, even though they didn’t meet the criteria to participate in this study. A high percentage of the women who began the courses—86 percent—completed the study, a sign that the women found the sessions valuable, Dimidjian said.

In 2016 the same university announced “Pregnant and postpartum women at risk of depression are less likely to suffer depression when they meditate or get in a yoga pose than when they are treated with psychotherapy or antidepressants.”

The Mindfulness Therapy Program they used included meditation, yoga and walking birthing and labour meditations; other mindfulness techniques many of them ancient yoga techniques such as Breath Control and Awareness Techniques; Creative Visualization; cognitive therapy and yoga postures and movements  as well as strategies to relate differently to negative thoughts and to bring greater self-care into their daily lives. The women were also assigned practices to do at home each day.

The scientists looked at 42 women who had had at least one previous episode of major depression. They took eight mindfulness classes and were asked to complete homework assignments to develop their mindfulness skills.

Data shows that risk of depression is high during reproductive years. The risk will be higher if the woman had already suffered from the condition earlier. Nearly 30 percent of the cured cases relapse during pregnancy, according to the authors.

Genetic predisposition, social factors and hormonal changes are some of the major factors behind this occurrence. Treating the mental condition early is crucial as a prolonged depression can lead to poor weight gain, preeclampsia, premature labour and trouble in bonding with the new-born.

Women in the MBCT group achieved 40 percent reduced risk of having a relapse than others.

Yoga can truly improve our journey through pregnancy.

Rainbow Yoga Pregnancy Classes encourage father and mother to attend so both can have a little quality time together and connect over the pregnancy.

 

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