Mantras

A mantra is a short phrase or word repeated internally or out loud. Traditionally Sanskrit mantras were used for meditative purposes, but positive psychologists have done a lot of research on the use of mantras. Today mantras are taught in business school, to athletes, yogis, and in therapy classes.

The effect of the mantra on athletics can be tremendous. Repeating a mantra occupies the brain enough, so it doesn’t get caught up in obsessing, planning, and wandering. This, the researchers write, accounts for a significant “calming effect.”​(Futterman, 2021; Stulberg, 2019)​

  • I am strong
  • I am enough
  • I believe in myself
  • I can and I will
  • I am a warrior
  • Today will be a good day
  • Let it go
  • I will have a good day
  • I radiate positive energy, I attract positive energy.
  • I am brave, I am powerful, I am confident
  • I am not afraid
  • I can do this, I will do this
  • I am here for a purpose
  • I am loved
  • I deserve love
  • My heart is open to love
  • I wish to receive love and to give love
  • I surrender
  • I choose me
  • I will let go of things that no longer bring me joy
  • I take one step, then another, then another
  • I trust the universe
  • I trust the journey
  • Breathe
  • Inhale, 1-2-3-4-5, Exhale, 1-2-3-4-5
  • Om shanti shanti shanti
  • Om gam ganapataye namaha
  • Om
  1. Burke Et Al, . (2017, June 17). Prevalence and patterns of use of mantra, mindfulness and spiritual meditation among adults in the United States. National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/28619092/
  2. Futterman, M. (2021, September 26). Can a Mantra Make You Run Faster? NY Times. https://www.nytimes.com/2021/09/26/sports/courtney-frerichs-running-mantras.html#:~:text=You%20Run%20Faster%3F-,This%20Olympic%20Medalist%20Has%20No%20Doubt.,her%20win%20a%20silver%20medal.
  3. Ohana Et Al, . (2015, July). Repetitive speech elicits widespread deactivation in the human cortex: the “Mantra” effect? Journal of Brain Behavior. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4511287/
  4. Oman Et Al, . (2020, November 16). Mantram Repetition as a Portable Mindfulness Practice: Applications During the COVID-19 Pandemic. National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/33224309/
  5. Stulberg, B. (2019, July 11). Having a Mantra Will Make You Better. Outside Magazine. https://www.outsideonline.com/health/training-performance/mantras-performance-fitness-success/
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Yoga & Trauma

What is Trauma?

Trauma is a subjective experience of an event. It can be life-threatening or life-altering. Trauma often overwhelms the individual. The individual may experience loss of control due to the traumatic event. The traumatic experience may continue after the event is over. At least ⅓ of people experience trauma at some point during their lives.

  • Common Symptoms
    • Negative thoughts & mood
    • Avoidance
    • Intrusion, flashbacks, & reliving
    • Hyperarousal & hyperactivity
  • Physiological Impact
    • Physical illness & injury
    • Decreased cognitive abilities
    • Tendency to dysregulate
    • Impaired communication
    • Impaired interoception
  • Psychological Impact
    • Feeling isolated
    • Feeling unsafe
    • Resisting the trauma state

Yoga & Trauma

“The essence of trauma is dissociation, disconnecting from self and others and moving away from reality. Yoga is about connection. It is self-realization, finding the truth about what we are, who we are, and why we exist. In this respect, it is the polar opposite of trauma.”

Patanjali’s definition of Yoga – “chitta vritti nirodha”- translates to “cessation of mind turbulence” helps by calming and regulating the mind, which can help people with their clinical treatment. ​(Satchidananda, 2012)​ Since trauma has the potential to disrupt the mind-body connection, and Yoga focuses on bringing that connection back, Yoga has a direct relationship with Trauma.

3 Stages of Trauma Recovery

  1. Safety & Stabilization: Yoga teaches self-regulation skills so that we can begin overcoming dysregulation.
  2. Coming to Terms with Traumatic Memories through lessons of acceptance taught through Yoga philosophy.
  3. Reconnection, Integration, and Moving On through the safety of the Yoga community as you reconnect to the outside world.

Making Poses Trauma Sensitive

Break down poses into small steps. Explore each pose, focusing on sensation over the alignment. Gently push boundaries, but never through them. Experience the pose without forcing yourself into a deeper expression of the pose. When the balance between effort and relaxation is found, stop “doing” the pose, and let it just happen. Accept yourself where you are.

Pranayama

The breath bridges the mind & body. Focusing on the breath helps us return to the present moment and awareness. Pranayama may be different for someone with trauma. Be sensitive to a student’s resistance. There isn’t a certain technique that is better than others. Keep it simple. I’m breathing in. I’m breathing out. Ujjayi can be distressing for some; it may remind them of an assailant or someone dying.

What is our role?

Our role as Yoga teachers is to create a safe & comfortable environment for ALL students. We help guide & facilitate students to find their truth, inner peace & empowerment, and offer options – that way, if someone begins to feel unsafe, they can move to a place where they feel secure.

Safe Environment

We offer a safe environment by offering knowledge, predictability, and a safe space. Exits are visible and accessible. If anyone has their back to the door, it should be the instructor. We should try to arrange people so no one has another person behind them. Windows with curtains for privacy in a space above ground are preferred. The studio should be odor-free. Some props, like straps, may be triggers for some—no hands-on adjustments without permission. Neutral decorations, for example, middle eastern decorations, can be disturbing for soldiers with PTSD. And finally, if we are intentionally providing a class that focuses on students who experienced trauma, we can name and describe our classes with descriptions like “helps with mood regulation” or “Helps relieve stress and anxiety.”

Language

verb + body part + direction = clear instruction

(verb + body part + direction) x choice = clear TS instruction

  • If you like…
  • Perhaps…
  • Maybe…
  • When you are ready…
  • What would happen if…
  • If it feels alright…
  • You may wish…
  • Another option would be…
  • You could try this or…
  • I would invite you to…
  • In your own time and your own way…
  • Explore…
  • You can choose…
  • As best we can…
  • Personal boundaries…

What Do We Need to Know?

You will, most likely, at some point, have someone suffering from trauma in your Yoga class. Be aware! People dealing with trauma can be hypersensitive. Kindness, compassion, patience, and a gentle tone are good qualities to exhibit. We don’t need to be perfect. We will make mistakes. Use them as opportunities to learn & grow! Be your authentic self!

​(Abram, 2018; Joanne, 2021)​

  1. Abram, B. (2018). Teaching Trauma Sensitive. North Atlantic Books.
  2. Joanne, S. (2021). Trauma-Informed Yoga. PESI Publishing & Media.
  3. Satchidananda, S. S. (2012). The Yoga Sutras of Patanjali. Integral Yoga Publications.
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Asana Practicals List

  • Uttanasana/Ardha Uttansasna
  • Chaturanga Dandasana
  • Urdhva Mukha Svanasana
  • Adho Mukha Svanasana
  • Utkatasana
  • Virabhadrasana I
  • Ashtanga Namaskar
  • Bhujangasana
  • Plank Pose
  • Anjaneyasana
  • Utthita Trikonasana
  • Virabhadrasana II
  • Viparita Virabhadrasana
  • Utthita Parsvakonasana
  • Parsvottanasana
  • Ardha Chandrasana
  • Prasarita Padottanasana
  • Garudasana
  • Vasisthasana
  • Natarajasana
  • Vrksasana
  • Virabhadrasana III
  • Bakasana
  • Eka Pada Raja Kapotasana
  • Agnistambhasana
  • Baddha Konasana
  • Dandasana
  • Paschimottanasana
  • Janu Sirsasana
  • Setu Bandha Sarvangasana
  • Urdhva Dhanurasana
  • Ananda Balasana
  • Salamba Sarvangasana
  • Salamba Sirsasana
  • Supta Matsyendrasana
  • Savasana
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Ayurveda

Ayurvedic medicine is based on the idea that the world is made up of five elements:

  • Aalash (space)
  • Jala (water)
  • Prithvi (earth)
  • Teja (fire)
  • Vayu (air)

Each element combines to form one of three doshas: Vata, Kapha, and Pitta. These doshas are believed responsible for a person’s physiological, mental, and emotional health.

Vata

Vata is responsible for every movement of the body; our eyes blinking, our circulation, our elimination, running, jumping, and playing. Since Vata people are made of air and space, they don’t have a lot holding them together. Therefore, they easily return back into a balanced state.

Vata consists of the air & space elements. Increasing these elements in your diet and lifestyle will increase them in you too. Vatas tend to be smaller build, can struggle to keep weight on, and are high-energy, highly creative people.

Vata individuals can have sensitive digestion and benefit from 3 full meals. Foods that are pacifying to Vatas are hearty grains, hot cereals, sweet potatoes, squash, avocados, soups, and stews.

Dry, cold, windy weather can aggravate Vata. Vata-like routine, self-care, and routine are essential.

Vata season is Fall-mid-winter; the time of day is 2-6 am and 2-6 pm.

Pitta

Pitta is responsible for digestion and transformation; heat transforms food, thoughts, and physical exertion into energy. Pitta individuals are sturdier from fire and air than Vatas, so it takes a moderate amount to throw Pittas off balance and a moderate amount to return to a balanced state.

Pittas are sturdier than vatas; it takes more to throw off balance but more for them to return to a balanced state.

Physically Pittas are typically medium/athletic build. They run hot, have sensitive skin, tend toward acidity, and have sharp, penetrating voices.

They are also known as the dosha that gets it done. They are focused, driven, and disciplined. They are passionate, intense, and intelligent.

Good foods for those that want to pacify Pitta are sweet, cooling foods like cucumbers, milk, fruit, salads, legumes, and rice, and avoid overly oiled, fried foods. When out of balance, they tend toward an extremely competitive nature. They can be dominant, impatient, and irritable.

Their mantra should be cooling, calming, and moderate.

Pitta season is the summer, mid-May through Sept. The time of day is 10 am to 12 pm, and 10 pm to 12 am.

Kapha

Kapha is responsible for the lubrication and the structure of the body. Because of their sturdiness, Kapha individuals tend to be the healthiest physically and mentally of the three doshas. Since they are made of earth and water, Kapha people are sturdy and grounded but can be challenging to move. When happy and comfortable in one place, they can resist change. Kapha individuals tend to have large soft eyes and thick hair; they’re calm, loving, and devoted and tend toward congestion, weight gain, and sluggishness.

Physically Kapha people are a more muscular, studier build. They are known to have dark thick hair and dark deep watery eyes. Kaphas are known to be grounding, happy, and comfortable. They are calm, loving, and devoted.

Kaphas need warm, stimulating foods and should typically avoid overly sweet, heavy foods. Beans, potatoes, broccoli, cauliflower, cabbage, and dried fruit are good for pacifying Kapha.

Kaphas are aggravated by wet, heavy elements and can tend toward procrastination, excessive sleep, congestion, and difficulty letting go.

Kapha season is early Winter (Dec) through Spring. The time of day is 6 -10 am and 6-10 pm.

Taught to us by Amber Allen

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Spine and Movement

Vertebrae

  • Cervical Spine
  • Thoracic Spine
  • Lumbar Spine
  • Sacral Spine
Spine Basics - OrthoInfo - AAOS

4 Spinal Movements

  • Flexion – Bending forward
  • Extension – Bending backwards
  • Lateral Flexion – Bending right/left
  • Rotation – Torsion twist
  • Axial Extension – Decompress, elongate the spine.
Effects of spinal movements on the muscles | Download Scientific Diagram

Joint movements

  • Joint mobility – Ability to move with ease.
  • Joint Stability – maintain postural equilibrium and support joints in movement.
  • Joint Flexibility – Extensibility of soft tissues that allow range of motion around a joint.
Human joint movement. Reproduced from [9] | Download Scientific Diagram
8.4E: Synovial Joint Movements - Medicine LibreTexts

Planes

  • Sagittal Plane – Split left to right
  • Frontal Plane – Split front and back
  • Transverse – Split top and bottom
3 Planes of Movement: Sagittal, Frontal, and Transverse Exercises
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Homeostasis in Yoga

Yoga asanas, Pranayama, mudras and Yoga kriyas affect homeostasis in the body by stimulating the endocrine glands to release adequate amounts of respective hormones at the required sites.​(Chatterjee & Mondal, 2014; Sengupta, 2012)​

Homeostasis also occurs on a more holistic way in that it helps to balance the daily stressors of life with peace, silence, and time for the self to help calm the sympathetic nervous system and stimulate the vagal system.

Three main forces that regulate your homeostasis and inner balance -  Sequence Wiz

  1. Chatterjee, S., & Mondal, S. (2014). Effect of regular yogic training on growth hormone and dehydroepiandrosterone sulfate as an endocrine marker of aging. Evidence-Based Complementary and Alternative Medicine : ECAM, 2014, 240581. https://doi.org/10.1155/2014/240581
  2. Sengupta, P. (2012). Health Impacts of Yoga and Pranayama: A State-of-the-Art Review. International Journal of Preventive Medicine, 3(7), 444–458. https://www.ncbi.nlm.nih.gov/pubmed/22891145
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Namaskar C

  • Tad Asana inhale / exhale
  • Inhale arms rise Arch back
  • Exhale Forward Fold
  • Inhale Left Leg back Anjana Asana
  • Exhale Downward Facing Dog
  • Inhale Plank
  • Exhale Ashtanga Namaskar
  • Inhale Bhujang Asana
  • Exhale Down Dog
  • Inhale Left foot forward Anjana Asana
  • Exhale Forward Fold
  • Inhale Arms Up arch back
  • Exhale Tad Asana
  • Switch sides
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Namaskar B

  • Inhale / Exhale Tadasana
  • Inhale Sink down to Chair
  • Exhale Forward Fold
  • Inhale Halfway lift
  • Exhale Chaturanga
  • Inhale Upward Facing Dog
  • Exhale Downward Facing Dog
  • Inhale Left Leg forward, right foot turn 45 degrees, arms rise, Warrior 1.
  • Exhale Chaturanga
  • Inhale Upward Facing Dog
  • Exhale Downward Facing Dog
  • Inhale Left leg forward, left foot 45 degrees, arms rise, Warrior 1.
  • Exhale Chaturanga
  • Inhale Upward Facing Dog
  • Exhale Downward Facing Dog
  • Inhale Jump, step or hop to half lift.
  • Exhale Forward Fold
  • Inhale Chair Pose.
  • Exhale Tadasana.
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Namaskar A

  • Inhale / Exhale Tadasana
  • Inhale Upward Salute (Urdhva Hastasana)
  • Exhale Forward Fold
  • Inhale Halfway Lift
  • Exhale to Chaturanga
  • Inhale Upward Facing Dog
  • Exhale Downward Facing Dog
  • Inhale High on Tip Toes
  • Exhale Bend Knees
  • Inhale walk step or jump to the front of the mat to Halfway lift
  • Exhale Forward Fold
  • Inhale arm rise Upward Salute
  • Exhale Tadasana
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