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BASICS p. 100 Sequence 3 p. 154 Focus on Hip openers And side bends Simple seat Even breathing Warm up Extended triangle Goddess pose Wide-leg-standing Sukasana Pranayama Let your intuition Utthita trikonasana Utkata konasana forward bend Focus on an intention for Four-count inhale, be your guide Right and left side Prasarita padottanasana your practice, chant OM four-count exhale; optional: ujjayi breath Twisted triangle Warrior I Eagle posture Half butterfly, Half butterfly to side, Full butterfly, Wide-angle seated Recline on back, Parivrtta trikonasana Virabhadrasana I Garudasana head to knee knee angled out to side bound angle forward bend eye of the needle pose Right and left side Right and left side Right and left side Janu sirsasana Parsva janu sirsasana Baddha konasana Upavishta konasana (prep for one-leg Right and left side Right and left side king pigeon) One-leg king pigeon Child’s pose Teepee twist Boat pose Reverse tabletop Bridge Legs up the wall Child’s pose pose on forearms Balasana Right and left side Navasana OR Eastern intense Setu bandha Viparita karani Balasana Eka pada rajakapotasana stretch sarvangasana option: Elevate hips Bring awareness to space Right and left side Purvottanasana with block; hold for between eyebrows 3 to 5 minutes deepening your intuition end Crown Chakra Awareness Corpse pose Fetal position to seated Meditate, Chant Om, Bring awareness to the top of Shavasana Remember intention and goal Namaste head deepening the connection Relax for 8-12 minutes of all yogic practices to your authentic self.

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Prescribing Yoga to Supplement and Support Psychotherapy
12350-11_CH10-rev.qxd 1/11/11 11:55 AM Page 251 10 PRESCRIBING YOGA TO SUPPLEMENT AND SUPPORT PSYCHOTHERAPY VINCENT G. VALENTE AND ANTONIO MAROTTA As the flame of light in a windless place remains tranquil and free from agitation, likewise, the heart of the seeker of Self-Consciousness, attuned in Yoga, remains free from restlessness and tranquil. —The Bhagavad Gita The philosophy of yoga has been used for millennia to experience, examine, and explain the intricacies of the mind and the essence of the human psyche. The sage Patanjali, who compiled and codified the yoga teachings up to his time (500–200 BCE) in his epic work Yoga Darsana, defined yoga as a method used to still the fluctuations of the mind to reach the central reality of the true self (Iyengar, 1966). Patanjali’s teachings encour- age an intentional lifestyle of moderation and harmony by offering guidelines that involve moral and ethical standards of living, postural and breathing exercises, and various meditative modalities all used to cultivate spiritual growth and the evolution of consciousness. In the modern era, the ancient yoga philosophy has been revitalized and applied to enrich the quality of everyday life and has more recently been applied as a therapeutic intervention to bring relief to those experiencing Copyright American Psychological Association. Not for further distribution. physical and mental afflictions. For example, empirical research has demon- strated the benefits of yogic interventions in the treatment of depression and anxiety (Khumar, Kaur, & Kaur, 1993; Shapiro et al., 2007; Vinod, Vinod, & Khire, 1991; Woolery, Myers, Sternlieb, & Zeltzer, 2004), schizophrenia (Duraiswamy, Thirthalli, Nagendra, & Gangadhar, 2007), and alcohol depen- dence (Raina, Chakraborty, Basit, Samarth, & Singh, 2001).
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