yoga + meditation final

Ujjayi Pranayama

• Inhale from the nose and exhale with a slight closure at the base of your throat

• The sound of ujjayi gives the mind a tangible way to follow the breath movement through the body

what are the three gunas

tamas

rajas

sattva

tamas

• This type of energy is responsible for lethargy, fatigue, low mood levels, laziness, ignorance, heaviness, and dullness

• To feel “tamasic” is considered the lowest form of energy

• Often, an inability to distinguish between what is “right” and “wrong.”

rajas

• Movement, energy, enthusiasm, and dynamism, but also agitation, anger, irritability, and impatience

• When rajas is predominant, we feel unsettled or unable to be satiated, or when we find ourselves latching onto new projects, people, or habits in order to change the way we feel

sattva

• Purity, contentment, indifference, clarity, and harmony. Sattva is neither “bad” nor “good” as it is the embodiment of nonattachment and serenity

• Although one may feel somewhat “enlightened” when in a sattvic state, this is not to be confused with samadhi, as this is still a state governed by the energies of the universe

definition of stress

Stress is the emotional and physical strain caused by our response to pressure from our reality

how does stress effect the body

mentally

emotionally

physically

energetically

mental stress

for example, in the form of a constant whirring or repetitive thoughts, or continual distraction

emotional stress

for example, we get upset easily, or we get locked into negative emotions

physical stress

for example, in the form of tight muscles, and for many of us, the upper back, neck, and shoulders

energetic stress

in the form of a continual or regular sensation of agitation

cortisol

The main hormone associated with the stress response

examples of cortisol in the body

depression

migrains

hostility

hunger

where is cortisol made

HPA axis (hypothalamus, pituitary gland, adrenal gland)

HPA axis - hypothalamus

When the brain detects stress, it sends a message to a part of the brain called the hypothalamus. The job of the hypothalamus is to wake up the pituitary gland

HPA axis - pituitary gland

The pituitary gland releases hormones, which are messengers in the stress-responsive system. These hormones travel out of the brain to the adrenal glands

HPA axis - adrenal gland

The adrenal glands release cortisol to tell other organs in the body to deal with a stressor in the body

4 A’s of stress management

Avoid: unnecessary stress

Alter: the situation

Adapt: to the situation

Accept: the things you can’t change

stress responses

fight or flight response

rest & digest response

fight or flight response

• Ability to respond very quickly to stressors

• Increased heart rate

• Tunnel vision

• Increased blood flow to your muscles

• Hearing can become more acute

• All senses go into overdrive

• Simulates the production of adrenaline

rest & digest response

• Most active after eating

• Slowing the heart rate

• Slowing our breathing

• Salivation: production of saliva - contributes to the digestion of food

• Digestion: digestive organs are stimulated, starting or restarting the process of digestion

• Elimination: facilitate the release of waste, toxins, and other harmful substances

• Lacrimation: crying helps relax you, you’re in the relaxation response

meditation

The act of inviting our attention to come out of the drama and complexity of our lives, out of the already-lived past and the uncertain future, and to return to the present moment

benefits of meditation

• Reduce stress

• Alleviate anxiety and depression

• Improve sleep

• Lower blood pressure

types of meditation

breath awareness meditation

mantra meditation

buddhist mindfulness meditation

breath awareness meditation

focuses on your breathing patterns and anchors your awareness on your inhalation, exhalation, and the micro-brief pause that exists between the two

mantra meditation

so hung / so ham. Means “I am that”

buddhist mindfulness meditation

being present, witnessing thoughts without engaging, builds detachment

the bhagavad gita characters

Arjuna: us in our human form

Krishna: the higher self or divine

The Pandavas: the great virtues within us

The Kauravas: the opposing forces within us

The chariot: our physical body

The horses: our five senses that need to be guided and controlled by the self in order for us to find our true nature

the bhagavad gita lessons

Karma yoga: selfless service; what goes around comes around; transcends success/failure

Jnana yoga: liberation through wisdom, discernment of real vs unreal; meditation and self-study

Bhakti yoga: devotion to the divine; opening the heart; love as the path to enlightenment

savasana definition

“Sava” = corpse

“Asana” = pose

Defined as a complete state of rest, physically, mentally, and emotionally

key benefits of savasana

Release: helps bring about a deep state of rest, which can help to release stress and muscular tension

Rejuvenate: can help ‘reset’ the body temperature, calm the central nervous system, and bring the breath back to normal

Integrate: gives you a chance to absorb the benefits of the practice, enabling you to knit together the body, mind, and breath

post-lineage yoga

• Modern yoga is shifting into a mostly physical practice

• New “styles” emerge from personal approaches or fusion with fitness

• Often neglects spirituality and guru teachings

5 koshas of yoga

1. annamaya kosha

2. pranamaya kosha

3. manomaya kosha

4. vijnamaya kosha

5. anandamaya kosha

annamaya kosha

Earth element

Our physical-material body, the grossest, densest part of our existence

Pranamaya Kosha

Water element

Surrounds and penetrates the physical body as the vital energy, which flows in and around the body

Manomaya Kosha

Fire element

Consists of the thinking mind and emotions

Vijnamaya Kosha

Air element

Home of our inner knowledge and wisdom

Anandamaya Kosha

Space element

An aspect of our being that we recognize as a deep inner peace and joy

nadis and chakras

• Different traditions talk about energy pathways

• These pathways are a complex system in the body where energy, life force, prana, or chi moves

• It is said we have 72,000 nadis moving through our energy system