Stress and Disease- Your Mind is A Key Factor

By on July 17th, 2017 — Comments Off on Stress and Disease- Your Mind is A Key Factor

Child's PoseBy Gary Kraftsow

The bodily response to stress initiated in the hypothalamus, known as the fight-or-flight response, involves a chain reaction of chemicals released into the bloodstream, as follows: corticotropin -releasing factor (CRF) is released from the hypothalamus ; CRF then triggers the release of adrenocorticotropin hormone (ATCH) from the pituitary gland; and, finally, ATCH triggers the release of adrenaline and Cortisol from the adrenal glands. The results of this chain reaction are an increase in alertness, muscle tone, heart rate, and blood pressure; a heightening of all sensory reflexes; a deepening of respiration; an increase in the peripheral circulation of blood to the skeletal muscles, as digestion stops and the flow of blood is directed away from the stomach and intestines; a release of red blood cells from the spleen into the bloodstream in order to help supply increased oxygen to the muscles and to aid in the removal of residual carbon dioxide; and a whole range of other complex bodily changes.

Through this mechanism, the body is able to cope with stress and, therefore, to survive. However, if, through chronic physical and/ or mental stress, this mechanism is habitually engaged, the result is a depression of the immune response and a weakening of the entire system . * In each of us there exists a unique set of triggering devices, related to how we perceive any given situation. This explains why people respond differently to the same situation because, as Patañjali points out, each of us comes to our experiences with a different set of memories and associations . Depending on those particular memories and associations, any experience can elicit a whole range of emotion— from pleasure to fear. For example, I remember being relaxed and comfortable one night while walking in a dark and quiet but familiar wooded area with a friend from the city, who, unlike myself, was extremely anxious at being in an unfamiliar place and away from the lights and sounds to which he was accustomed. But, whether the source of stress is internal, external, psychological, physical, or some combination of these factors (which is usually the case), it is clear that the link between conscious mind and unconscious body responses work in both directions. On the one hand, cerebral activity can directly trigger emotional response, and emotion can stimulate response in the autonomic system. On the other hand, changes in our physiology— due, for example, to hormonal cycles, illness, toxicity, or drugs— can trigger emotional responses that, in turn, influence thought.

Recognition of this fact has led to the development of the relatively new field of psychoneuroimmunology, which studies the links between mind (including thought and emotion), physiology (beginning with the nervous and endocrine systems), and the immune system. The results of the research carried out in this field point to a strong link between state of mind (including habits of thought and emotional response) and physical health; and there is mounting evidence to suggest that people who remain in chronic states of stress and emotional disturbance have a significantly higher incidence of disease, including digestive, respiratory, and cardiovascular.

Excerpt from: Yoga for Wellness: Healing with the Timeless Teachings of Viniyoga by Gary Kraftsow. Available on Amazon

To learn more about Gary Kraftsow and Viniyoga check out his DVDs here at Pranamaya.

KraftsowGary Kraftsow

Gary Kraftsow, the leading proponent of viniyoga therapy in the US, has been a pioneer in the transmission of yoga for health, healing, and personal transformation for 30 years. After studying in India with T.K.V. Desikachar and his father T. Krishnamacharya, Gary received a special diploma from Viniyoga International in Paris. In 1999 he founded the American Viniyoga Institute where he is currently director and senior teacher of the Institute’s teacher and therapist trainings.

To learn more about Gary Kraftsow, check out his: Yoga of Anxiety and Depression DVDs here at Pranamaya.

Yoga Therapy: A Living Healing Tradition Part 2

By on March 13th, 2017 — Comments Off on Yoga Therapy: A Living Healing Tradition Part 2

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The City Dweller and the Nine Cities

By Gary Kraftsow

As the ancients recognized, human experience plays out on a vast multidimensional field characterized by change. These dimensions—thought, mood, behavior, the body’s physiology, the physical body itself, family, society, the physical environment, and the surrounding cosmos—can be thought of as “cities” and represented as spheres that overlap and interpenetrate one another. This nine-city model is my extrapolation and synthesis of teachings implicit in Upanishadic and Western models of the human system. Each sphere carries the potential to affect and be affected by each of the other spheres. The innermost essence of who we are—purusha, or pure undifferentiated awareness—dwells within and pervades each of these nine cities.

The first three overlapping cities constitute svabhava, our basic human character or personality, our sense of self. The ancients devised methods and a practice-based process, sadhana, to help us break our identification with changing experience, see things clearly as they are, and therefore gain the insight that leads to freedom. As our sadhana advances, svabhava becomes progressively purified and transparent until it becomes emptied, revealing svarupa, our true nature, the power of pure awareness.

Until then, our self-identity and our self-image is this interface, svabhava, formed by three interpenetrating aspects of our mind: thought, mood, and behavior. When an event triggers a reaction in one dimension, it can drive activity in another. This is understood clearly in Western psychotherapy.

Looking at each dimension separately, the thought sphere represents our self-concept, our values, our priorities, and all of our cognition about the world in which we live, including our relationship with those ideas. Our goal in yoga practice is to attain clarity of thought, which requires wisdom and discrimination. Traditional yogic methods of cultivating wisdom and the ability to discriminate include vichara (inquiry), svadhyaya (self-reflection), and the study of sacred texts.

The mood sphere represents our changing emotional responses in relation to internal and external changes. Our moods are also profoundly influenced by our conscious memories and, even more significantly, by our unconscious conditioning. This sphere of our emotions is further influenced by our changing thoughts and behavior and can, in turn, influence each of these spheres as well. Traditional yogic methods of working within the mood sphere include meditation, chanting, mantra japa (repetition of mantra) with an emphasis on artha (meaning) and bhava (feeling or attitude), and prayer; sangha (right relationships); and satsanga (association with what is ultimately true). These methods help cultivate prema (love) and ananda (bliss).

The behavior sphere represents all of our habitual addictive patterns as well as intentional activity. As with the other spheres, our behavior is profoundly influenced by our conscious memories and unconscious conditioning. It is also influenced by our changing thoughts and moods and, in turn, influences our experience in each of these spheres. Intention and strength of will underlie behavior. Sankalpa, determination, implies the ability to strengthen our will and to set and activate an intention. Sankalpa is the foundation of all yogic practice. Determination is what helps us overcome our habits and develop our capacity for impulse control. Traditional methods of activating intention and strengthening the will involve practices that are done consciously through sustained effort with an emphasis on tapas (discipline) and self-restraint. This could involve, for example, giving something up that we are habituated to, such as a particular type of food. These methods may also include mantra japa and ritual.

One of the fundamental goals in yoga and yoga therapy is to become free from the twisted journey of our thoughts, feelings, desires, conflicts, distractions, and habitual and dysfunctional behavioral patterns, all of which dissipate our energy.

All three of these spheres interpenetrate and influence each other and each is profoundly affected and even driven by our conscious memories and unconscious conditioning. One of the fundamental goals in yoga and yoga therapy is to become free from the twisted journey of our thoughts, feelings, desires, conflicts, distractions, and habitual and dysfunctional behavioral patterns, all of which dissipate our energy. Toward this end, yoga places a great deal of importance on purifying our memory and elevating our unconscious conditioning to the level of the conscious mind. Making these unconscious impressions and impulses conscious is the first step toward freeing us from their influence. The integrated practice of linking breath, sound, meaning, and feeling through pranayama, meditation, and mantra japa powerfully helps us harness and direct the totality of our undissipated energy toward this deep transformation.

The dynamic interplay among the three internal spheres (thought, mood, behavior) influences and is influenced by the next sphere: physiology. The physiological sphere represents the various bodily systems, including, and of particular importance to yoga, the sympathetic/parasympathetic function of the autonomic nervous system (ANS). The ANS, along with the endocrine system, regulates the other physiological functions of the body, such as digestion, respiration, and cardiovascular rhythms. The sympathetic function is the “fight or flight” response, activated when we perceive danger. The parasympathetic function is the “rest and repose” response activated when we are at rest. The yogic insight about the mind-body relationship coincides with the modern field of psychoneuroimmunology and shows how our ANS responds profoundly to the inner spheres, which represent our changing thoughts, emotions, and behavior, as well as the outer spheres beyond our physiology.

The most potent traditional methods of working with the physiological sphere are controlled breath in asana and pranayama, and forms of relaxation, including yoga nidra. In the dimension of physiology, breath work can, among other things, help to increase respiratory fitness, balance cardiovascular rhythm, stimulate immune function, and promote sympathetic/parasympathetic regulation. In addition, there are teachings and practices about the conscious use of dietary restrictions, as well as the use of cleansing techniques and herbal preparations.

The next sphere comprises our anatomy and represents our physical structure, encompassing the musculoskeletal and neuromuscular systems. This includes the somatic nervous system, also called the voluntary nervous system, which enables us to react consciously to environmental changes. As with the physiological sphere, the condition of our anatomical sphere is profoundly influenced by all of the inner spheres as well as the outer spheres beyond our anatomy.

Asana is the traditional primary yogic method of working with the anatomical sphere. Among other benefits, asana can help improve structural or skeletal alignment, increase structural stability, release chronic muscular contractions, strengthen what’s weak, and develop functional movement patterns.

The remaining four spheres represent increasingly external dimensions of human experience. These include:

  • our most intimate family relationships;
  • our social circle, including colleagues at work and political and economic cultures;
  • the natural world, including the environment, climate, and changes in the weather; and
  • the larger cosmos, encompassing the influence of the stars and planets.

Whereas the primary work in the inner spheres includes asana, pranayama, meditation, and mantra japa, work on the outer spheres includes:

  • forms of svadhyaya, self-reflection, that help us understand svadharma, our deeper purpose in life;
  • sanga, our right relationship to the people in our family and intimate society, as well as our relationship to the physical environment in which we live;
  • study and contemplation that helps us set a direction for our future;
  • personal and collective rituals to support our individual and collective intentions; and
  • study of our relationship to the greater cosmic environment through the science of Jyotish and the use of gems, mantra, and ritual to support benefic planetary influences and reduce malefic planetary influences.

There is an ocean of teachings that come from Vedic sources that address the outer cities. However, the full elaboration of these methods is far beyond the scope of this article.

For most of us, the influences from these various spheres are all mixed together (sankirna), and we don’t realize their mutual influence on each other or how to separate them. The yoga tradition offers methods for helping us recognize and separate them, and understand and apply appropriate methods to influence the direction of change in each dimension.

To learn more about Gary Kraftsow, check out his DVDs including Yoga for Anxiety and Depression on Yoga of Low and Upper Back here at Pranamaya.

This article was originally posted on Yoga International.

KraftsowGary Kraftsow

Gary Kraftsow, the leading proponent of viniyoga therapy in the US, has been a pioneer in the transmission of yoga for health, healing, and personal transformation for 30 years. After studying in India with T.K.V. Desikachar and his father T. Krishnamacharya, Gary received a special diploma from Viniyoga International in Paris. In 1999 he founded the American Viniyoga Institute where he is currently director and senior teacher of the Institute’s teacher and therapist trainings.

 

Simple Abdominal Twist- Yoga for Digestion

By on March 6th, 2017 — Comments Off on Simple Abdominal Twist- Yoga for Digestion

 

Jathara Paravritti: Abdominal Twist

Under pressure because of looming deadlines? Feeling stressed because your to-do list is daunting you and seems to be growing by the minute? It happens. Life is filled with ups and downs which is why we have our yoga practice to keep us balanced, soulfully serene and vibrantly connected to our inner-self. While we cannot control what happens outside of us, we CAN and DO control how we react to such circumstances. A wonderful twisting asana that thrives to destress is jathara paravritti: abdominal twists.

Jathara Parivritti stretches the lower lumbar spinal muscles while simultaneously stretching and strengthening the hip abductors to keep you mobile. The emphasis here is to gently twist and compress belly, reducing and effectively relieving back pain caused by every modern living while also progressively increasing the number of breaths while surrendering into posture. Asanas involving twists are mentally and emotionally uplifting as they help one deal with anxiety. Poses that involve stretching and lengthening the mobility of the spinal column in a twist open the chest, shoulders and back which help to decrease sensation of emotional unsteadiness and anxiousness. Such emotional baggage is stored in the hips, thus, as with jathara paravritti the hip abductors are opened, strengthened and stretched which releases stored up emotional tension and results in a positive state of mind. Maintaining that the function comes before the form of the asana, when twisting slowly, methodically and guided solely by the breath, the benefits of such twists are felt even deeper and stronger through the physical, emotional and mental bodies.

Twists offer a physical detox as well; therefore, aiding in digestive function. And we all want to have our digestion working in optimal form! As you twist, the blood supply to your digestive organs is hauled and then upon releasing the twist and placing your back into neutral position, fresh blood is re-introduced to your abdominal organs which overall, helps to cleanse the cells of any built up waste.

To go into jathara paravritti, begin by lying on your back and with your inhale, lift and bend your knees towards your chest while extending your arms out from the shoulders in a T-shape with the palms facing down onto the floor. On your exhalation, slowly lower your knees to the floor on your right side, twisting through the abdomen and not the thoracic spine as you simultaneously turn your neck to the left. If this rotation in the cervical spine discomforts your, feel free to maintain neutrality in the neck as you look upwards with your chin gently tucking in towards your chest. On your inhalation breath, lift and return your bent knees to center towards the chest and if your head was turned to the left, return the neck and gaze back to center. Again, use the entire duration of the exhalation breath to lower the bent knees over to the left side while glancing over your right shoulder with a soft dristi beyond your right fingertips.

Founder of the American Viniyoga Institute, Gary Kraftsow introduces you to the sensational benefits of jathara paravritti in his Viniyoga Therapy for Anxiety practice.

 

Half Frog- Easy Yin Yoga for the Hamstrings and Groin

By on March 1st, 2017 — Comments Off on Half Frog- Easy Yin Yoga for the Hamstrings and Groin

halffrog1

Half Frog stretches the hamstrings and the groin. Because the pelvis is pushed forward by the Half Frog position, the stretch on the hamstrings and groin is easier and more effective than the half butterfly pose. The beginner will feel the hamstrings more than the groin, but as the student loosens up the groin is also stretched. This is an easy yin yoga pose, allow yourself to feel the pose.

Sit with legs straight and the other leg folded with the foot near your buttocks. the foot of the bent leg may be pointed or flexed. Open the legs to a comfortable width and lean forward. keep you torso over the straight leg to stretch the hamstring.  If you swing your torso towards the middle of your legs, the groin of the extended leg and the hip of the bent leg are stretched more. Be careful not to strain the bent knee.

Hold half frog 2-3 minutes on each side.

Excerpt from Yin Yoga: Principles and Practice by Paul Grilley

Find all of Paul’s DVD’s and Online Courses including Yin Yoga, Anatomy for Yoga, Chakra Theory and Bare Bones of Yoga HERE.

Use the code ILOVEYIN  for an extra 10% off

About Paul:

Paul Grilley began practicing yoga in 1979 after reading The Autobiography of a Yogi by Paramahansa Yogananada. He moved to Los Angeles in 1982 where he studied and taught yoga for 12 years. In 1988 he read Theories of the Chakras by Dr. Hiroshi Motoyama. Paul and his wife Suzee have been active students of Dr. Motoyama ever since.

Paul started his studies of anatomy with Dr. Garry Parker in 1979. He continued his studies at UCLA where he took courses in anatomy and kinesiology. He earned a M.A. from St. John’s College, Santa Fe in summer 2000 and an Honorary Ph.D. in 2005 from the California Institute for Human Science for his efforts to clarify the latest theories on fascia and its relevance to the practice of hatha yoga. He enjoys reading science and esoteric literature, trying to find connections between the two.

Paul and his wife Suzee now spend their time administrating and teaching the Yin Yoga Teacher’s Training program both in the USA and abroad.

 

FULFILLING YOUR DHARMA

By on February 28th, 2017 — Comments Off on FULFILLING YOUR DHARMA

Buddha_pranamaya

 

 

By Gary Kraftsow

We all have certain fundamental responsibilities and obligations to fulfill in life. As parents, we have a responsibility to our children. As adult children, we have a responsibility to our elderly parents. As husbands and wives, we have a responsibility to our mates. As social beings, we have responsibilities to our employers, employees, society, and government. As students, we have responsibilities to our teachers . And, as teachers, we have responsibilities to our students.

These responsibilities must be fulfilled—they constitute a personal dharma from which there is no honorable escape. They are the basic requirements that give our lives the order and cohesion that hold us together and that support us on our journey through time. To see the truth in this we need only observe how rapidly our lives begin to fall apart once we become unable, or unwilling, to fulfill our basic personal responsibilities.

Beyond these personal responsibilities, there is also an ultimate dharma—a responsibility to that which we all share in common, to a univesal common good. This is described variously according to different traditions, the common thread being the fulfillment of our highest potential as human beings. The ancients suggested that the first step toward fulfilling this ultimate aim lies in the fulfillment of our personal responsibilities. All too often we use our ideas of the spiritual realm as an escape from the real situations of our lives that face us day to day. And thus they taught “dharma rakṣati rakṣata,” which loosely translated means “as we take care of our responsibilities, we will be taken care of.”

Excerpt from: Yoga for Transformation: Ancient Teachings and Practices for Healing the Body, Mind,and Heart by Gary Kraftsow.

 

KraftsowGary Kraftsow

Gary Kraftsow, the leading proponent of viniyoga therapy in the US, has been a pioneer in the transmission of yoga for health, healing, and personal transformation for 30 years. After studying in India with T.K.V. Desikachar and his father T. Krishnamacharya, Gary received a special diploma from Viniyoga International in Paris. In 1999 he founded the American Viniyoga Institute where he is currently director and senior teacher of the Institute’s teacher and therapist trainings.

To learn more about Gary Kraftsow, check out his DVDs here at Pranamaya.