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Mindful Movement
Sheila Patel, MD
Medical Director, Chopra Center for Wellbeing
Mind-Body Medical Group
Carlsbad, CA
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Essential components of a complete fitness program:
Flexibility Strength Cardio
Perform appropriate exercises for maintaining or achieving balance
EXERCISE/MINDFUL MOVEMENT
Vata Pacifying ExerciseEnjoy grounding and slower-paced exercises
Tai chi, yoga, walking, short hikes, light bicycling
Enjoy medium-paced exercises - avoid overheating:
Swimming, skiing, biking, brisk walking or jogging, outdoor activities
Avoid being overly competitive
Pitta Pacifying Exercise
Kapha Pacifying Exercise
Running, aerobics, dance, rowing, active yoga, weight training
Get the blood flowing and the energy moving!
YOGA (UNION)
Realizing our divine nature and
full human potential
Yoga Sutras of Patanjali--?200
bc
Eightfold path to better living
Physical and mental well-being
YOGA
PHYSICAL EFFECTS--increases flexibility, strengthens muscles, improves circulation and
posture, increased lung capacity
EFFECTS NEUROCHEMISTRY--melatonin, dopamine, cortisol, GABA
EFFECTS GENE EXPRESSION—new studies
DECREASES ANXIETY/DEPRESSION
ACCESSING SPIRIT WHEN DONE MINDFULLY
“Specific components of yoga may affect cognitive, emotional, behavioral, and autonomic output under stress
through an emphasis on interoception , resulting in physical and psychological health…facilitates bi-directional
feedback and integration between brain networks and input from somatosensory, viscerosensory and
chemosensory (interoceptive processes)…optimizes self-regulation”
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Yoga & Breathing for Doshas
Vata
YOGA: BREATHING TECHNIQUES:
• Slow paced
• Gentle, grounding
• Yin, hatha, restorative
• Relaxing and calming
• Alternate Nostril Breathing –Nadi Shodhana
• Medium paced
• Strength building
• Ashtanga, Iyengar
• Cooling and soothing
• Ocean breath - Ujayi
• Sitali
• Faster paced
• Invigorating
• Hot yoga, vinyasa flow
• Energizing
• Bellow’s breath - Bhastrika
Pitta
Kapha
Nature’s Rhythms—nature’s movement
• Nature moves in recurring cycles of rest and activity
• Harmonizing our internal rhythms with those of nature improves daily self renewal
• Rhythms of Nature include:
– Circadian Rhythm - 24 hour cycle of night and day
– Seasonal Rhythm - 12 month cycle of the earth around the sun
– Lunar Rhythm - Monthly cycle of the moon around the earth
– Tidal Rhythm - Gravitational influence of the moon on water
– Celestial Rhythm – Influence of planetary cycles
– Basis of Vedic Astrology/Jyotish
Ayurvedic Circadian RhythmThe Movement of the Doshas
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ARISING: 6 TO 8 A.M.
•Awaken without alarm clock ~ 6am
•Oil pulling/Brush teeth/clean tongue
•Neti and nasya
•Drink a glass of warm water
•Empty bowels/bladder
•Perform flexibility exercises
•Meditate/Pranayama
•Perform strength/cardio exercise
•Oil massage/bathe
•Eat breakfast with awareness
•Perform morning work/activity
LUNCH: NOON TO 1 P.M.
•Eat lunch (largest meal of the day)
12pm-1pm
•Sit quietly for five minutes after eating
•Walk to aid digestion (5 to 15 minutes)
•Perform afternoon work/activity
•Meditation/pranayam in late afternoon
DINNER: 6 TO 7 P.M.
•Eat dinner (light to moderate) ~ 6pm-7pm
•Sit quietly for five minutes after eating
•Walk to aid digestion (5 to 15 minutes)
Kapha season
Late winter, spring, & early summer
Seasonal Cycles—Movement of Earth around the Sun
Pitta season
Midsummer through early autumn
Vata season
Late autumn through winter
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Mindful Movement Through Life
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That person who always eats wholesome food, enjoys a regular
lifestyle, remains unattached to the objects of the senses, gives
and forgives, loves truth, and serves others, is without disease
Vagbhata Sutrasthana
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