Healthy Living

Theraputic nature of yogic practices

Outline of Yoga and Healthy Living Talk

Background, how yoga helped me

overview of talk - what we want to accomplish

* spark interest, motivate
* basic vocabulary, terminology and goals of yoga
* support practices
* how helps heal the person

history of yoga / meaning of yoga

- styles of yoga
precautions, what you need
- theraputics
- principles of healthy living
basic diet, lifestle (rest, sleep), positive thoughts, creativity, selfless
service
silence, prary meditation, being in nature (natural images), cleanliness, go
od company, excersise, music
- yoga nidra / meditation
- 8 limbs (Ashtanga) outline
- terms: namaste / OM / Shanti (http://en.wikipedia.org/wiki/Namaste)

----------------
- yoga ethics, expansion on 8 limbs
- Ayurveda, dosha test
- gunas, prakriti, vrikriti, doshas not in balance... always fluctuating
- practices, neti, oils, scents
- mantras (om, longer forms)
- mediation - stillness , purpose of hatha yoga
yoga psychology
4 aspects of mind from yoga psychology
- chakras and their meaning as human evolutionary potentials (all parts of being
human)
- vegetarianism, alcohol, control of senses, source of suffering (happiness)

some main points

- healing is already here, just talking about yoga is yoga, not breaking yama,ni
yama
- childhood enthusiasm simplicity is here
- natural, simple and clean puts you in direction of health
- constant practice and awareness of reactions, direction of mind
- just go to a class, community, acceptance, start where you are
- yoga as therapy how to get closer to true self...
- ego as constriction of energy and limitation to expansion, freedom
- body/mind connected, reflections
- talents/ evolution human potentials
- temporary vs. permanent (inner witness)
- id/ego-superego
- how do we lose our innate happiness / creativity (society/trauma)
- brain goes all the way down spine too, electrical nature
- health of brain - natural foods, sounds, experiences (human animal/ evolution
slow)
- healing - detox of mind/body, release of energy, emotional hormonal- creating
space for catharsis
- dharma - society, family, society
- mind mirrors its objects of perception
- why sit cross legged? - stable, not blood to legs, emotions in legs
- seeing things as they are
- nature of creativity - novel solutions, evolutionary impulse
- focus and responsibility for actions - discipline, simplicity
- is the mind more powerful than we know

(Introduction)
- before I start, any questions
- my background, problems...
- Yoga and the Psychoanalyists
Frued thinker , Jung - Mystic, Adler - practical behavior
- purpose: to get you interested and spark the exploration
- introversion and extraversion
-
------------ behavior brain addictions -------------
habits and beliefs (thoughts) - behaviorism? - what elese is there? memory?
society, family, friends, country,
chemical addiction, toxicity, brain legions
identification with body/mind complex... consciousness

----------------------- Yoga Theory ---------------

Why care?
something is unsettling about life, pain or suffering, how to get out?
purpose of life
more energy to pursue dreams, fullfillment, contentment
cure diseases? , yoga therapy
History of yoga
man always seeking purpose higher levels of consciousness
as long as he has interest beyond the physical, to experience the inside

Yoga makes many claims

universal consciousness
knowledge of self
kundalini awakening
supernatural powers (siddhis)
get balanced mind and remove fatigue, serenity, calmness and concentration

Based on writings of past sages

people who secluded to seek the ground of being
Vedas as divine revelation (think cosmic mind)
men of great charisma, above average creativity and physical/mental abilities
Common Human vices (no freedom from mental and emotional disturbances- harder fo
r advanced yoga practices)
hatred, jelousy, dishonesty, deception, greediness, sensuality, possessivene
ss
signs and symptoms of toxicity:
phycial toxicity: loss of taste, body odor, indigestion, depression, general
aching, loss of appetite, lack of alertness, heaviness
bad breath, fatigue, joint pain, tongu coating, weakness, sour taste in mouth
, irritability
emotional toxity: fatigue, irritability, lack of enthusiasm, depression ,emot
ional reactivity, cynicism

Prana
- subtle power at the basis of life
- causes the mind to think (if irregular, then though is haphazard)
- when prana is regular, cells work in unison, harmony throughout the entire
system
- regulated by regular practice of pranayama and asana
Karma?
see frawley

Neurobiology of Yoga
left and right brain (right brain- wholeness
creating new connections - experience
gamma waves (compassion meditation by buddhist monks)
prefontal cortex (associated with happiness and positive thoughts)
*** Amen ******* regions all need to be healthy (use it or lose it)
motor cortex, cerebellum, amygdala (movement, balance, emotions)
neuroendocrine system (see good health below)
http://www.amenclinics.com/brain-science/cool-brain-science/a-crash-course-in-ne
uroscience/brain-overview/
Dominant Hemisphere Characteristics (usually the left side of the brain)
* More grey matter
* Extends farther posteriorly
* Longer Sylvian Fissure
* Larger insular cortex
* More dense
* Doubling of cingulate gyrus
* Larger inferior parietal lobe
* Increased lateral posterior thalamic nucleus
* Wider occipital lobe
* Larger total area of inferior frontal operculum
* Speech center
* Perception of words
* Process language related sounds
* Sequential analysis
* Increased blood flow during speech perception
* Process details, individual units
* Letters and words
* Language related sounds
* Complex voluntary movements
 * Verbal memory
* Speech
* Reading
* Writing
* Arithmetic
Non-dominant Hemisphere Characteristics (usually the right side of the brain)
* Larger and heavier
* Extends farther anteriorly
* Longer internal skull size
* Doubling of Heschel s gyrus
* Wider frontal area
* Larger medial geniculate thalamic nucleus
* Larger convexity of frontal operculum
* Facial recognition
* Perception of melodies
* Pitch/prosody
* Social cues
* Reading facial expression
* Increased blood flow during tonal memory
* Read Braille better with left hand
* Process spatial information (parietal)
* Recognition of objects by touch
* Slightly more blood flow to right side
* Integrate information (gestalt or big picture)
* Complex geometric patterns
* Faces
* Music
* Nonlanguage environmental sounds
* Movements in spatial patterns
* Nonverbal memory
* Geometry
* Sense of direction
* Mental rotation of shapes

----------------------- Yoga / Health Practices -----------------

Definition of yoga
cultivate peace, happiness and health in life
purpose of human birth (experience, learn some lesson) - karma from last memor
ies
bringing together (left/right brain) (intro/extroversion) (personal/universal
will)
unify the develop the entire personality
activation or upgrading of entire nervous system
successive rarified level of awareness till awakening into true self
finding purpose and focused attention on goals
transmutation of animal nature into divine nature - higher human functions, cr
eativity
control emotions and passions, resist temptations, remove disturbing elements
from the mind
purification of subconscious mind

Healing Effects of Yoga:

Yoga has been used for disorders such as:
Acid Stomach
Addictions,
Asthma:
Backache
Bronchitis
Cancer,
Cold
Constipation
Depression
Diabetes (not a cure!)
Emphysema
Eyestrain
Flatulence
Headache
Heart Disorders,
Hypertension (High Blood Pressure),
Indigestion
Insomnia
Menstrual disorders
Migraines,
Neurasthenia
Obesity
Premenstrual Tension,
Prostate troubles
Rheumatism
Sciatica
Sexual debility
Sinus
Skin diseases
Sore throat
Stress And Tension
Wrinkles

how to achieve yoga

regular practice, positive thinking, attitude of purifcation
steady pose, centering practices
steady breath, mantra, concentration
watch your own actions, mistakes, source of suffering (attachments and desires
)
balance male/female, yin/yang, sun/moon, steadiness and lightness
link breath with movement
don't hold onto tention
yoga for scientists (dean ornish's book?)
ethics - society, mind settled, mind/body
health - endocrine, nervous, lymphatic, musculoskeletal, psychological
pranayama - energy management/cultivation, oxygenation of brain cells
pratyahara - sensory/nervous system health, good positive impressions, healing t
ime
dharana - concentration, positive psychology
dhyana - meditation, extended concentration
samadhi - knowledge acquisisition, wisdeom
yoga for philosophers
personal reality, perception, senses, memory, culture
physics - om, quantum effects, energy fields
yoga for psychologists
ayurveda (mind/body, gunas), 4 layers of the mind, sleep state
Asanas
- massage of organs and muscles release tension improve circulation
- cultivate stillness approaching inner self

Pranayama
Easier than asana, increases healing prana,
reduce affects of asana practice great for reducing/balancing doshas
balance dosha, promote longevity, rejuvination and awareness
More important than asana for reducing doshas
Controls vatta and movement of the mind,
Develops higher prana for purifying the mind higher awareness
alt. nostril for balance sun/moon energies of body, airflow, heat/cooling
cooling forms: chandra, shitali (exhale through nose), sitkari
heating forms: increase agni, surya, ujjayi, kapalabhati, bhastrika
regions of resp. tract
nostril,sinues: alt. nostril, kapalabhati, bhastrika
middle sinus and throat: ujjayi
mouth and soft pallate: shitali and sitkari
pranayama with mantra - concentration and mediation, counting, stronger with bi
ja mantras
Is a form of pratyahara, internalized prana draws senses within
helps awaken kundalini, makes prana one-pointed

Yoga Nidra
focus on parts of the body brings healing or release of tention, attention, mi
nd power
relaxation - healing, rejuvination, power of mind
Self-massage
Fasting
Purgation
Steam bath, bath
Prayer
Service
-------------------------- Ayurveda ----------------------

Ayurveda
empower person with knowledge to heal themself
usually people come if major imbalance. multi-modality approach to returning
to wholeness
natural method to find balance, find your imbalance, look up "disease and ayur
veda" - self education
what a practitioner will guide you to... (get into ayurvedic frame of mind - t
hink about energetics of foods)
ultimately how to check for major imbalances and understand individual propens
ity towards disease
treats the lifestyle, thoughts and paterns in the life too
consistent with yoga cosmology and energetic nature of mind/body correlation
ancient practices with herbs including massage, sound, smells, etc...
bring the body back to ballance and colaborate with the movements of nature
(seasons, times of day, etc)
major treatment is the strength of the digestive agni, detox
 dosha - V, P, K
helps you realize which ones you may be over-doing, how to attack each fr
om a holistic perspective
foods, exercises even visualizations
prakriti - natural constitution, things to be more careful about
when out of balance contribute to disease process
diagnosis: nail, tongue, urine, stool, eyes,

live in tune with nature

find balance and moderation in daily activities
mind directs the body toward sickness or health
live consciously with awareness
each person has a unique blueprint

Good Health
- real hunger, good digestion, sound sleep, perfection functioning of organs,
timely
elimination of feces, urine and perspiration
- all fuctions controlled by natural vital energy within the body through fin
e and subtle nerves
- nadi centers in the astral body correspond to the physical nerve ceners or
plexes
- endocrine glands also harmonize body with hormones
pineal, pituitary, thyroid, parathyroid, thymus, adrenals, and gonads
- strength is not important, immunity to illness is
- health is your birthright, courage, bliss, peace, knowledge

seats of v,p,k
kapha (lungs) also ways to get rid of them- nose, top of head
stomach
small intestine

* all doshas in equilibrium with regard to individual prakriti

* all seven tissues (dhatus) in proper state of strength and integrity
seven tissues:
reproductive tissues, bone marrow and nervous tissue, bone, fatty t
issues, muscle tissues, blood cells, plasma
note: each tissue formed from previous tissue in ascending order of
complexity
liquid chyme-like substance in small intestines is food essence
with agni for each dhatu get converted
get blood plasma, then to formed blood cells, to muscle tissues,
etc. up to reproductive tissue

* digestive fires are balanced resulting in proper appetite, digestion and assi
milation
* waste materials (malas) produced and eliminated in a regular manner
* sense organs (indriyani) are functioning normally and mind is undisturbed
* invididual is experiencing happiness and contentment
Spiritual Ayurveda (Dr. Lal)
Body Reading (handout)
Ayurvedic Massage (handout)
Doshas and Asana Practice (frawley)
--------------------------- Healthy routines / practices -----------------
svabhavoparamavada- every living being has inherent tendency to move in the dir
ection of self-healing and balance
all healing systems asist this gentle self-healing process
if we live in a natural, simple and clean life we are moving the direction o
f health, not disease
* ideal daily health recommendations:
wake before sunrise
evacuate bowels and bladder after awaking
bath everyday for freshness
12 pranayamas in morning and evening
no breakfast after 8 am
wash hands before and after eating
brush teeth after meals
short walk 15 minutes after meal
eat in silence with awareness of food
eat slowly, but not too slow
fast one day a week to reduce toxins in the body
sleep before 10:30pm
8 hours of sleep? less if older
heaviest meal at lunch, light dinner (low in protein, carbs relax, protein excit
es at night)

* physical hygene
gaze at the sun for 5 minutes daily to improve eyesight (or steady flame morning
and evening 10 minutes)
do not repress natural urges (defecation, urination, coughing, sneezing, yawning
, belching and passing gas)
don't eat during a fever
rub feet with sesame oil before bedtime for quite sleep
oil massage promotes circulation and relieves vata
do not sleep on belly
don't read in bed (bad for eyes)
bad breath indicates constipation, poor digestion unhygenic mouth and toxins in
colon
body odor means toxins in system
shavasana calms mind and relaxes body
dry hair after washing
don't blow nose forcibly
cut fingernails
don't crack joints (deranges vata) and repeated masterbation
no sex immedately after meals
no physical exertion during menstruation

------------------------- eating ---------------

from Satchidananda
- do not eat unripe fruits
- eat when really hungry
- eat less, chew more thoroughly, do not swallow hastily (make liquid before s
wallowing)
- do not overload the stomach, have a moderate diet, (1/4 of stomach empty)
- don't eat anything you don't like, don't eat everything that you do like
- don't eat when angy, rest or pray til mind is calm
- eat whole meal bread, fresh fruits and vegtables not too much protein and su
gar
 - get proteins, fats, carbs and minerals, vitamines and enzymes in balance
- don't mix more than 5 kinds of foods at one meal (hard for digestion if too
complex)
- experience and intution to pick compatible mixtures
- don't be a slave to any diet theory
- avoid chemicals, white sugar, processed and refied packaged foods
- drink liquids before or after eating not during
- don't mix cooked and raw foods at the same meal
- you are what you eat

* to help digestion:
ginger and salt, black pepper
buttermilk with a pinch of giner or cumin
teaspoon of ghee with rice
eat foods that are easier to digest (cut down on fake stuff and heavy animal pro
ducts)
properly spice foods to help in digestion (see Vishnu Devananda)...
a glass of raw warm milk with ginger taken at bedtime nourishing to body and cal
ms the mind
don't overeat
don't do prolonged fasting (1 day or 3)
excess water consumption causes obesity
water mixed with copper pennie good for liver and spleen
nap after lunch increases kapha

------------------------ Ayurveda Disease and treatment (general) -------------

-----
what use in ayurveda
diet and exercise
daily and seasonal routines
herbs and drugs
education, chanting
sound and music?
massage (with oil or dry)
medicated enema
panchakarma (varous purification techniques)
nasya (inhaling herbal oils in nose)
fasting (11 days after new and full moons - Ekadasi)
pulse diagnosis
pranayama

Prakruti ("nature", "creativity", "the first creation")

Basic constitution of human being is determined at the time of conception and
fixed throughout lifetime
Physical and psychological constitution determined on basis of three doshas
Each person has a different combination of VPK at time of birth (or single)
Knowing this we can avoid disease and understand important physical and menta
l characteristics
Helpful in prevention and treatment of diseases
factors determining prakruti: condition of sperm-ovum, condition of uterus, f
ood regimen adopted by mother during pregnacy
Body types (7): mono-types (V,P,K), dual types (VP, PK, KV) and equal types (
VPK)

just hearing them and see if you fall into any group, what to consider... maybe
reminds you of your family/friends, can look up foods, diet, excersises
go to doctor this is what they look at, assessment...

treatments for excess dosha:

kapha (vamana)
pitta (stomach, blood) - purgation
vatta- colon (basti)

Psychological/ mental hygiene and the doshas

- fear and nervousness dissipate energy and aggravate vata
- possessiveness, greed and attachement enhance kapha
- worry weakens the heart
- hate and anger create toxins in the body and aggravate pitta
- excessive talking dissipates energy and aggravates vata

types of disease (due to)

- foreign bodies affecting structural/functional constitutions
- foods (ama) and behavioral defects (misuse of senses, lack of rest, exercis
e)
- anger, fear, depression, worry, excessive happiness, pain, jealousy, povert
y, over-indulgence, greediness, avarice
- due to hunger, thirst, old age, death and sleep
treatments
- purification (sweating, enemas, purgation, bloodletting)
- palliative (internal) treatment (digestives, sedatives, nutrients and drugs
)
externally : paste, massage, gargling, oiling
- food, dietics (subsiding vitiated elements (fasting)) , subsiding diseases
(specific) , health promoting diets
- behvioralism: bodily, vocal and mental actions, self-study, thinking (cogn
itive-behavioral?)
minerals, gold, siver, earth, diamond, gems, precious stones are drugs (hav
ing earth predominant quality),
places having exessive air, no air, sunshine, shadow, moonlight, darkeness,
cold, heat, rain, climate conditions
psychic diseases caused by external elements
counseling, touch, vision, taste, aroma (sound: music therapy, tranquilizi
ng words or tunes)

---------------- natural cycles ---------------------

seasons (hot (release) and cold (accumulation)
Spring (mid Feb. - mid June) - Kapha aggravated
Summer (mid June - mid October) - Pitta
Fall and Winter (mid OCtober - mid Feb.) - Vatta
one should not indulge in things like foods and acts which are likely to incr
ease or provoke the respective doshas
can do Vamana or herb induced emesis in early winter, virechana herb induced
purgation in summer and basti herb induced enema in fall and winter
prevent seasonal disease...
Winter - vata season:
- diet and lifestyle should be vata balancing
 - diet should be warm, moist and heavy to counter vata's qualities (cold, dr
y, windy and rough season)
- soups, stews, pasta with gravy
- handful of nuts like pecans or almonds heavy and with lot of oil, butter,
cheese
- avoid iced tea, cold water, salad, raw fruits and vegtables
- avoid pungent, astringent and bitter favor sweet, salty and sour tastes

------------------- Ayurvedic Body Types -----------------------

Vata types
quick minded, flexiblity and creativity, grasp concepts quickly but also qu
ickly forget, alert, restless and very active
walk talk and think fast, but easily fatigued
have less willpower, confidence, boldness and tolerance for fluctuation, of
ten feel unstable and ungrounded
when unbalanced, become fearful, nervous and anxious
earn money quickly and spend it quickly, not good planners and suffer econo
mic hardships
variable appetite and digestion, attracted to astringent foods like salad a
nd raw vegtables
balanced by warm, cooked foods and sweet, sour and salty tastes
produce little urine, feces is often hard, dry and small in quantity
more prone to emphysema, pneumonia and arthritis
flatuelence, tics, twitches, aching joints, dry skin and hair, nerve disord
ers, constipation and mental confusion
vata in body increases with age and exhibited by drying and wrinkling of th
e skin
vata is dry, light, cold, rouch, subtle, mobile and clear any of these qual
ities in excess can cause and imbalance
frequent travel especially by planes, loud noises, continual stimulation, d
rugs, sugar and alcohol, cold and cold liquids and foods
have hard time becoming and staying grounded, need to get into routine
better to go to bed by 10 since they need more rest than other types
should get warm, moist, slightly oily, heavy foods, steam baths, humidifier
s and moisture is helpful
daily oil masage before bath or shower
Vata personality: easily stressed or anxious, worry a lot, unstable of mind
, change mind a lot, erratic emotions, fearful,
hold emotions due to fear and anxiety, lively and enthusiastic, erratic mem
ory, learn and forget quickly, difficulty making decisions
talkative, think talk and act quickly, restless imaginative mind, variable
sex drive, energy fluctuations and low endurance
irregular lifestyle patterns, short interrupted sleep, crave companionship
and demand solitude
short-lived friendships, love traveling, flexible and adaptable, easily det
ached, insecure, can be fanatical, good hearing, theorists, fidgety

Pitta types
qualities of fire hot, penetrating, sharp and agitating, warm bodies, sharp
intelligence
out of balance can become very agitated and short-tempered
medium height and build, less wrinkled skin than vata types, often get prem
ature greying or hair loss, sharp nose
strong metabolism, good digestion and strong appetites, love hot spices and
cold drinks however balanced by sweet, bitter and astringent tastes
sleep is sound and of medium duration
prespire easily and hands and feet stay warm, lower tollerance of sunlight,
heat and hard physical work
alert and intelligent and have good powers of comprehension, however easily
agitated and aggressive and tend toward hate, anger and jealousy when imbalance
d
tend to be leaders and planner and seek material prosperity, like to exhibi
t their wealth and possessions
tend to have diseases involving fire principle: fevers, inflamatory disease
, skin rash, burning sensations, ulceration, irritations like sour throat
since pitta is oily, hot, light, mobile, dispersing and liquid any excess o
f these qualities aggravates pitta
in summer get sunburn, short tempers, get better as weather cools down
lifestyle should emphasis coolness, cool foods, avoid chillies and spices,
go for cool climates, excersize at coolest part of day
pitta personality: irritability, jealousy, criticism, impatience, argumenta
tive, judgemental, goal oriented, set in their way, intelligent
responsible, organised, decisisve, convincing, sharp clear memory, moderate
sex drive, passionate, purposeful walk, strong and forceful, practical
intolerant, egotistic, leaders, vision-oriented, intense, implement new ide
as well
Kapha types
blessed with strength, enduarnace and stamina, sweet and loving disposition
s and stable and grounded, skin is oily and smooth
gain weight easily and have slow metabolism, tend to shun exercise
thick skin and bodies and muscles are well developed
large eyes with attrative with thick long lashes and brows
evacuate slowly, feces tend to be soft, pale and oily, persperation is mode
rate
sleep is deep and prolonged
attracted to sweet and salty and oily foods, but constitution is most balan
ced by bitter, astringent and pungent tastes
psychologically calm, tolerant and forgiving, however they may become letha
rgic
slow to comprehend but long term memory is excellent
out of balance tend to be greedy, envious, attached and possessive
tend toward groundedness, stability and attachement help them to earn and h
old onto money
more likey to have diseases associated with water principle: flue, sinus co
ngestion and other mucus involving diseases
sluggishness, excess weight, diabetes, water retention and headaches are al
so common
more aggravated as moon gets full becaus tendency towards water retention
winter is time of greatest kapha accumulation
kapha personality: calm steady, take their time with life and decisions, so
cial, loyal, complacent, not easily upset, emotionally sensitive
good long term memory, understanding, enjoy sleeping and eating, save money
, reluctant to take on new responsibilities, tendency towards greed
laziness and selfishness, pleasure oriented, patient, humble, have long-ter
m friendships, committed, lack motivation due to self-satisfaction
maintain status quo, compassionate and maternal, learn through touch, taste
, emotion and sensation, don't crave excitement and stimulation

vatta pitta
kapha
frame thin medium
large
weight low, forget to eat moderate, easy to gain or lose
heavy, gate weight easily, difficult to lose
eyes small, active penetrating gaze
large pleasant eyes
skin dry, rough or thin warm, reddish, prone to irritation
thick, moist and smooth
hair dry brittle or fizzy fine, tending towards thinning or gray
abundant, thick and oily
joints tend to crack loose and flexible
large, padded
sleep light sleeper moderately sound sleep, need <8 hrs
deep and long, awaken slowly in the morning
body temp hands and feet are cold prefer cool environments, usually warm
adaptable, but do not like cold, wet days
temperment lively, enthusiastic, purposeful and intense, like convincing
easygoing, like to support
like change
under stress get anxious or worried irritable and aggressive
withdrawn and or reclusive

Imbalances (Chopra handout)

Vata
* think relaxing
- too much air in mind, body and environment,
- sense of ungroundedness,
- bring more earth and stability to physiology
- regulate sleep patterns, create rhythm and routine in life
- meditate to quiet the mind, yoga to connect to body, relaxing fragre
nces
- eat 3 meals a day, favor sweet, sour and salty tastes
- slow daily self massage with warm relaxing oils
- drink relaxing herbal tea
- finish things you started
- keep warm, keep calm
- avoid cold, frozen or raw foods
- eat warm foods and spices
- keep a regular routine
- get plenty of rest
Pitta
* think soothing
- too much fire
- sense of internal and external combustion
- bring more space and coolness into the physiology
- more time outside and in nature
- favor cooling tastes (sweet, bitter and astringent), eat with awaren
ess
- meditate to soothe mind and relax body
- schedule space in your day
- slow self massage
- soothing fragrances, cool colors (blue, green and white)
- soothing herbal teas
- non-competative physical activities
- stay cool, be more playful
- avoid excessive heat, excessive oil, steam
- limit salt intake
- eat cooling, non-spicey food
- exercise during cooler part of day
Kapha
* think invigoration
- too much earth in mind, body and environment
- sense of sluggishness, congestion and dullness
- bring more movement and circulation into the physiology
- awaken at sunrise
- create healthy change
- favor pungent, bitter and astringent tastes
- avoid eating when not hungry
- be spontaneous and try new things
- wear invigorating fragrances
- clean out your space
- bright and strong colors (red, orange, and yellow)
- mediate twice a day to get clear on intentions and desires
- vigorous massage
- exercise daily
- avoid heavy foods, avoid dairy, iced foods or drinks, oily/fatty foods
- eat light, dry food
- no daytime naps

--------------- Yoga therapy and yoga psychology ----------------

* Things that yoga helps with

- health issues
- psychological issues
- happiness, contentment
- personality developement
- creativity, purpose, wisdom (learning from mistakes, uprooting unhealt
hy desires)
- control of senses
- dealing with the changing seasons and cycles of life

Our intrinsic nature : truthful, honest, good and compassionate

cause of other action : circumstances in life (poverty, mistreatment by other
people)
in the subconscious realm the conflict occur causing mental disturbances
conflict with what one does and what subconscious really wants to do
meditation, education and self-reflection is the key to resolving this conflic
t (yoga prepares you for this)
mind/body is connected therefore detox, correct to healthy habits
Layers of human nature (surround the divine spirit of each of us-the atman)
physical body (asana)
energy body (pranayama)
prana, nadis, ida pingala sushumnam, chakra energy centers (distribute to e
ntire body)
five pranas (upward, inward, assimilation, downward, outward)
mental body (study)
instictive mind - what is this, good or bad for me, will it hurt me, is it
a meal, a potential mate?
sense of "I"-ness, ego- (sense of seperation of ourselves from the external
world)
memory - storehouse of past encounters (helps us decide what to do in this
encounter)
intellectual mind - helps instinctive mind to make better decisions (can be
cultivated for much higher functioning)
wisdom body (sadhana)
higher level of intellectual mind (buddhi) developes when we overcome block
ages and identification with three lower bodies
bliss body (meditation)

Yoga Psychology (path of purification)

Bring into life good habits, not to supress the strong forces already (educat
ion)
Bad Behavior (evolutionarily dissadvantages) - dharma
Yama/Niyamas
mind/body - detox, exercise
good company satsang
Selfless actions (Bhagavat Gita)
Meditation -
ID, EGO and Super Ego?

4 aspects of the mind (mind, chitta, buddhi, ahamkara)

how cultivate buddhi (sadhana)
ahamkara - serves our purpose in the world, not ultimate
mind - 5 states (patanjali)
chitta - (subconscious mind)
storehouse of memory and samskaras (impressions of actions)
two causes for its existence: subtle desires (vasanas) and vibrations of
prana
control prana or desires and other will be controlled
mind stuff purify chitta by good deeds and simple living
sattwa, rajas tamas
light, action, stablility, positive and negative aspects of each
sattwa - light - wisdom, of only then no action
rajas - action, no introspection
tamas - sleep, dullness, solidity,

Yoga Therapy (***** see frawley)

yama
niyama (personal codes, observances and disciplines)
cleanliness, contentment, austerity, self-study, cultivation of faith (at
titude of instrument, not doer)
asana - mental tension, relaxation
pranayama - breath moves with mind (rate of breath)
pratyahara - sensory healing
dharana
 dyana-
samadhi
mantra - positive psychology - vibrational healing - self-hypnosis
"freeing one's mind", resonate in surroundings, divine shield of god's grace a
waken inner conscious self, prepare for greater purpose, search within to conque
re weakness, freedom from fear. doutbs and inconsistence of mind, uncap dormant
energies, protect and heal ailments, rid us of individuals conserns and misfortu
nes

mudra
Integral yoga - all 4 practices
raja - concentration
bhakti - devotion, emotions
gjnana - knowledge (you are witness of mind/body, lasting happiness from with
in not outside)
karma - selfless service - postitive actions (perfection in action) (* from
Yoga Psychology book)
meditative awareness (concentration, expansion of awareness, observation o
f feelings)
service (actions in word, for world for benefit of others)
non-attachment (get addicted to feelings)
non-expectation
appropriate life-direction (living by individual, social and global/univer
sal dharma)
positive attitude
efficiency
equinamity
non-ego involvement
surrendered to higher power
Body assessment (reading posture)......*********.
handout

Asanas (benefits)
pre-req. to raja yoga
exploration of energy body, balancing the body and mind (breath), release tens
ions in body
detoxification and toning of muscles and internal organs
meditation asanas: siddha, padma, svastika, sukha
curing and for health: sirshasana, sarvangasana, halasana, paschimottanasana
spinal colum, organs, nervous system via spine

----------------------- Method/tools of yoga (reaching no-mind)-----------------

-----------
karma yoga - selfless service - work (you are not that important) - man must w
ork -do something
gjnana yoga - knowledge of interdependance or supremacy of consciousness,
bhakti yoga - devotion, focus of emotional energies
raja yoga (including hatha yoga) - yoga of purification of mind and concentrat
ion
Ashtanga (8 Limbs of Yoga)
hatha yoga kundalini yoga -
to make the body subtle for long periods of sitting
 to activate the dormant creative force for inner transformation
mantra yoga
to bring the mind to focus
positive thinking, emotions and mental exercise (memory, knowledge)
tantric yoga
inclusive of hatha, mantra, visualizations, japa, sounds, smells, foo
ds
activation of inner psycho-biological energies
celebacy, etc (see Fuerstein)
Mantras
sanskrit and the 50 sounds
formulas for energization
collective mind space, tradition
particular mantras, short, long (Om, Gayatri, Tryambakam)

-------------------------------- Self-actualized people ------------

1. objective (see reality as is, able to tolerate uncertainty)
2. accepting (themselves and others as they are)_
3. honest, simple, humorous (spontaneous and simple in thought and behavior, goo
d sense of humor)
4. work for others (meaningful work, problem centered, not self-centered)
5. independant (value autonomy and privacy)
6. relationships (establish deep, satisfying inter-personal relationships)
7. hman welfare (affection and empathy for all humanity)
8. resist enculturation (resist conformity, but not purposefully unconventional)
9. creative (and origional in thought)
10.democratic (value rights of other people)