IT’S ALL TRANSFORMATION

Yoga Teacher & Practitioner Health

Thames Street Yoga – Newport, Rhode Island August 10, 2013

Sri T. Krishnamacharya

Ashtanga Vinyasa is the system of Hatha Yoga taught by Vamana Rishi in the Yoga Korunta. This teaching was imparted

to Sri T. Krishnamacharya in the early 1900’s by his Guru, Rama Mohan Brahmachari.

Kriya Yoga

Hot Yoga

Alignment-Based Yoga

Flow Yoga

Mysore Ashtanga Vinyasa

My Spiritual Journey

Your Life’s Yoga Journey

12

5

Yoga Mind

AwarenessPlaceholder

Asana

AwakeBreath

BECOMING

Four Objectives

1. To learn why yoga works.2. To learn how to choose a balanced

healthy diet.3. To learn how to improve wellness

and longevity.4. To encourage the lifelong practice

of yoga.

Four Requirements/Conditions

1. Knowledgeable and experienced teacher

2. Capable student with the right attitude, making the right effort

3. Regular sustained practice over time

4. Application of yoga principles and passing on the teachings

Six Basic Aspects of Practice

1. Dedication2. Alignment3. Balance4. Awareness5. Sequence (flow or static)6. Attitude (including

visualization)

YOGA & AYURVEDA

ANNA PRANA

ASANARASAYANA

ANNA

“All that is born, is born of ANNA. Whatever exits on Earth is born of Anna, lives on Anna,

and in the end merges into Anna. Anna is the first born of all things.”

Taittreya Upanashad

TRIDOSHA

VATAPITTA

KAPHAVata

P

itta

Vata Kapha

Pitta

Kapha

THE THREE GUNASGoodness: purity, illumination, order, stability, permanence, happiness, spirituality, cleanliness, essence and health

Passion: action, creation, desire, lust, attachment, movement, and striving

Darkness: inertia, destruction, madness, disease, dissolution, ignorance, intoxication, heaviness, and sleep

ANNA & ASANA

Asana practice paired with disciplined eating habits and healthy food choices are important in modifying the course of

disease and establishing a base for

intensive yoga practice.

Three Reasons To Practice Asana

Text

CIKITSA

SKISHA

UPASANA

For personal transformation & spiritual progress, the attainment of oneness, highly systemized and very

disciplined

UPASANA “classical yoga”

SKISHA “yoga for the masses”

For physical improvement, to promote health,

and prevent disease, including body transformation

To recover from disease or injury, lifestyle adjustment, disease modification

CIKITSA“yoga therapy”

PRANAYAMASmooth Breath, Calm Mind

Keep the body stillBe aware of the breath

Regulate the breathFocus the mind on the breath

Ujjayi Pranayama“warrior's breath”

Thin, long, slow, smooth (not forced), strong, clears the throat and fully

expands the lungs so the chest is puffed out

like that of a victorious warrior.

Purpose of Ujjayi Pranayama

1. It stimulates the nadis in the sinuses and at the back of the throat, and helps promotes mental clarity and focus.

2. It provides a sound to focus on so that the mind becomes still.

Bandhas

Bandhas intensify the cleansing process created by pranayama,

directed by agni to specific areas of the body:

Jalandhara Bandha Uddiyana Bandha

Mula Bandha

Asana & Pranayama

Mind-Body Linked Through Breath

The mind is more subtle than the body.

Prana – “energy” – is more subtle than the mind.

Prana and mind are closely connected

Vinyasa

• Vinyasa means the careful linking of breath and movement – pranayama & asana.

• Vinyasa creates heat in the body – supports agni.

• This type of heat generates purification. • When yoga practice is sustained with great

diligence and dedication over a long period of time, the heat generated burns away the six poisons from around the heart, and the light of our inner nature shines forth.

Asana Siddhi

Mastery over asana is the ability to combine asana with pranayama – to remain in an asana for a long time

while maintaining normal breathing.

FOODPOSTURES

ENERGY

Yoga’s Three Building BlocksANNA ASANA PRANA

YOGA & FOOD

Yogic Diet RulesHonor Your Self and Respect Anna

• Eat 30% less• Never starve yourself• Eat according to you dosha• Eat based on your daily needs • Eat a balanced diet

Making Changesk

• Emphasize positives• Do more yoga asana• Add healthy choices• Avoid and remove unhealthy ones• Reward yourself when you succeed

Agni

The Fire of Life

• All Transformation• Cause of Life• Responsible for All

Health• Digestive Capacity

Sattva

Rajas

Tamas

Proper and simple food combiningCombined for maximum flavor and taste

No appropriate combinations

Food Combining

Why We Need Food

• Building Blocks• Fuel• Nutrients• Fiber• Bacteria• Fluids

Metabolism

Anabolic Catabolic

• Constructive– Energy is used to

synthesize building blocks

– Building up occurs in steps (proteins, fatty acids, carbohydrates)

• Destructive– Break down large

molecules (digestion)– Energy is released

Positive Choices

• Eat more plants• Eat fresh foods• Eat local and seasonal• Eat variety of greens and colors• Use simple combinations

First Rules

1. Avoid refined foods: sugars, fructose, carbohydrates, sandwich meats

2. Avoid high glycemic index packaged foods

3. Avoid allergenic foods: dairy, wheat, soy4. Avoid processed foods 5. Avoid GMO foods and commercially

farmed6. Eat less meat and dairy

Vegetarian Benefits

PERSONAL • Lowers cholesterol and

promotes heart health• Lowers blood pressure

and stroke prevention• Lowers glucose and

prevents diabetes• Promotes healthy weight• Prevents many cancers

PLANETARY• Saves water• Protects animal rights• Saves trees and

preserves land• Reduces methane gas• Reduces animal borne

pathogens including pandemic influenza

SHOPPING RULES

Shop on the outside aisles for 90% of your purchases. Buy whole foods like vegetables, fruits, seeds and nuts, and grains. Buy organically grown and non-genetically modified produce. Buy seasonally fresh foods. Pick firm, ripe, and richly colored fruits and vegetables.

Vegetarian Food Pyramid

Dr. Weil’s Anti-Inflammatory Food Pyramid

Cooked or Raw

COOKED RAW• Kills microbial

infectious organisms• Breaks down cellulose• Improves absorption

of carbohydrates, proteins, and lipids

• Removes toxic plant acids

• Retains key nutrients and enzymes

• High fiber• Low calorie• Low fat• Retains water content

Plant Acids

• Phytic Acid – combines with iron and lowers its absorption: flax seeds, sesame seeds, lentils, soy, spinach

• Oxalic Acid – combines with calcium and lowers its absorption, and can cause kidney stones: spinach, sorrel, rhubarb, amaranth, asparagus

Polyphenols

• Large molecules found in plants and intimately linked to their ecology

• Used as food, beverages, and herbal medicine:– green tea, black tea, red wine, coffee,

chocolate, olives, pomegranate, extra virgin olive oil.

Fiber

• Requirement: 14 grams per 1,000 calories

• Balance: carbohydrates, protein, fat, and fiber

• Two types: Soluble (oats, peas, apples, psyllium) and Insoluble (wheat, nuts, beans, vegetables)

• Improves gut function, prevents colon cancer, lowers cholesterol, controls blood sugar, manages healthy weight

Probiotics & Fermented Food

• Boost immunity• Improve gut health• Fight obesity• Reduce allergies• Limit bacteria in urinary tract,

prostate, and vaginaYogurt, Kefir, Sauerkaut, Kimchi,

Miso, Kombucha

Glyconutrients

• Improve cellular communication• Prevent infection• Prevent cancer• Prevent heart disease• Slow aging

Aloe vera, berries, medicinal mushrooms

Fluids and Electrolytes

• Daily requirement: women 2.5 liters; men 3.5 liters (6-8 glasses per day)

• Increased needs:– Fever– Exercise (increase by 1 glass per 30

minutes)–Hot weather

• Fluid electrolyte balance: sodium, potassium, magnesium, chloride, phosphorous

PROTEIN RULES

Get 45-65 grams of high quality protein daily. Choose cold processed whey unless you are lactose intolerant or dairy sensitive. Consume no more than 25 grams of dietary protein at any one time. Consume no more than 15 grams of supplemental protein at a time. Take a digestive enzyme and 50 mg of vitamin B6, or B complex, with your protein shake. Drink your shake within 20 minutes after exercising for muscle repair. Drink your shake one hour before bed for rejuvenation effects.

PROTEIN-RICH VEGETARIAN FOODS

Almonds 1 cup = 26 grams Lentils 1 cup = 15 grams Mixed Vegetables 1 cup = 4 grams Rice 1 cup = 5 grams Firm Tofu ½ cup = 10 grams

Supplements

• Multivitamin/mineral or prenatal• Vitamin C 500 mg• Vitamin D 1,000 IU• Vitamin E 400 IU (mixed

tocopherols)• Omega 3 fish oil 1,000 mg• Probiotic

NUTRITIONAL SUPPLEMENTS FOR VEGETARIANS

• Calcium citrate 500 mg· CLA – from safflower oil 1,000 mg L-Carnosine 500 mg L-Taurine 500 mg Magnesium citrate 250 mg Vitamin B12-methylcobalamin 1,000 mcg Vitamin D3 1,000 IU· Zinc picolinate 15 mg· Omega-3 from algae 500 mg·Vitamin C 1,500 mg

NUTRITIONAL SUPPLEMENTS FOR BALANCED PLANT-BASED DIET

• Calcium citrate 500 mg Magnesium citrate 250 mg Vitamin B12-methylcobalamin 1,000 mcg Vitamin D3 1,000 IU· Zinc picolinate 15 mg· Omega-3 from fish oil 1000 mg · Multivitamin & Mineral with polyphenols· Vitamin C 1,500 mg

Blood Testing

• Get a baseline before age 30• After 35, get tested every 4 years• After 45, get tested every 2 years• Over 55, get tested annually

RECOMMENDED BLOOD TESTS

• Complete Blood Count• Comprehensive Blood Chemistry

Panel (metabolic panel)• Ferritin• Homocysteine• Iron• Lipid Panel• Liver Function Tests• Magnesium - RBC• Vitamin B12• Vitamin D3 (25-hydroxy-vitamin D)• Omega-3 Fatty Acids

Vitamin B-12 (cobalamin) plays a role in making DNA, and helps keep nerve cells and

red blood cells healthy.

Vitamin D is an essential vitamin that helps your body absorb calcium and phosphorus. Not enough vitamin can cause pain, hormone problems, muscle weakness, weak bones, multiple sclerosis, cardiovascular disease, cancer,

and more.

Homocysteine is a common amino acid found in the blood and is

acquired mostly from eating meat. High levels are associated with

increased risk for chronic inflammation, cardiovascular

disease, Alzheimer’s, and bone fractures.

Iron is a mineral that our bodies need to make the proteins hemoglobin and myoglobin. Hemoglobin is found in red blood cells and myoglobin is found in muscles. They help carry and

store oxygen in the body. Iron is also part of many other proteins and enzymes in the body. Your body needs the right amount of iron. If you have too little iron, you may develop iron deficiency anemia. Too much iron is toxic to your body.

Yoga Therapy

Treatment for Common Conditions

Traditional Yoga Therapy

• Asanas• Dietary Changes• Ayurvedic Herbs• Pranayama• Lifestyle Changes• Meditation• Chanting• Rituals

Modern Yoga Therapy

• Traditional postures: static and flow• Individualized and condition specific

postures• Lifestyle and diet• Super foods• Nutritional supplements• Herbal extracts• Food sensitivities management• Stress management and yoga counseling

Common Conditions

• Food Sensitivities & Gut Issues• Sleep Disturbance• Blood Sugar Issues• Fatigue• Pain & Injuries• Anxiety & Depression• Frequent Infections• Hormonal Imbalances: menses &

menopause

Science-Based Yogaand Yoga Therapy

Mind Body Yoga Science

Yoga Psychology - Wellbeing Yoga Physiology - Function

• Autonomic nervous function – including vagal tone

• Neurobiology of stress• Heart function• High blood pressure• Lipid levels• Low back pain• Menopause

• Mental health• General wellness• Depression• Anxiety• Sleep• Coping ability in

chronic pain• Quality of life in

cancer patients

Benefits of Yoga

• Reduce stress• Reduce

atherosclerosis• Lower heart rate• Lower blood

pressure• Lower blood sugar• Lower cholesterol• Lower fibrinogen

• Boost immunity• Raise antioxidant

levels• Improves mood• Lengthen

telomeres• Improve vagal tone

– autonomic nervous system balance

Autonomic Nervous System

The Magical Brain

Vagus Nerve

Vagal ToneIndex for the state of the PNS –

Key for homeostasis

• Regulates heart rate• Regulates immune response• Manages inflammation• Prevents heart attacks• Improves resiliency to stress• Restores autonomic nervous system

balance

Conventional Care

Yoga for Life

From BECOMING

To BEING

Six Stages of Life1. Unseen potential2. Birth - newness3. Growth – building 4. Reproduction – seasonal

changes5. Decline – aging6. Death - merging

Yogic Disciplined Life Satya Age400 years

Treta Age 300 years

Dvapara Age 200 yearsKali Age

Less than 100 years Now it has decreased to less than 80 years:

Poor health decreases lifespan to 55-65

Increasing to greater than 78 years:Prolonging health increases lifespan

upwards to 100-120

If you make it to a healthy 80, you can push it to 90. The Century mark is the challenge.

The Three Phases of Human Life & Yoga Practice

1. CREATION PHASE: Birth to about 25-35 years old – youth, student, building strength; practice can be vigorous, focus on asanas.

2. SUSTAINING PHASE: By 35, body development is complete; up age 55-65 the goal is maintaining health by balance of pranayama and asana.

3. RENUNCIATION PHASE: 65 to 85 less asana practice, more pranayama and more meditation.

Rasayana

The capacity to impart superior rasa as well as balance the dhatus: rasa is the pure nutrient part of food. The body, instead of degrading and drying due to disease and aging, will be nourished, supplemented, and replenished. Rasayans are tonics for the whole body.

This form of therapy is especially for aging when the ability to obtain adequate nutrition and maintain vigorous function declines. They are described in the Charaka Samhita (ca. 100 A.D.), in the section called "The Place of Chikitsa, treatment and medicine.

KriyasDetoxification & Body Cleansing

• According to the Doshas: – Vata & Pitta should not overly cleanse –

balancing is best. – Kapha people and those with excess Ama

(increased body fat and accumulation of fluid and phlegm) should practice cleansing before pranayama and advanced asanas.

• Not necessary for people who are well:– Better to facilitate the body’s natural

functions and urges.

Your Personal Yoga Timeline

2013-2014 2015-2019 2020

Adho Mukha Svanasana

Adopt Yogic Diet Establish Baselines

Padmasana

More Yoga

All phrases can be replaced with your own individual text.

Evolve

Parts of the Modern Yogi’s Lifestyle

ANNA

YOGA

SUPPLEMENTS

BLOOD TESTS

DIET YOGA

Science

Lifestyle

RASAYANA

PRANAYAMAASANA