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Relax Deeply, Heal Completely.Pages Shanti Yoga Teacher Training Relax Deeply, Heal Completely with Yoga’s Quiet Practices: Restorative, Yin & Yoga Nidra & Moving Meditation by Debbi Murphy, PhD, ERYT500 Restorative Yoga The Goal is to tap into the Relaxation Response so your body can heal. Physiologic Aspects of Relaxation ⁃Roger Cole “It’s inborn, just needs to be triggered.” ⁃Our mission is not to create relaxation, but to allow it. ⁃Judith Lasater “people need at least 15 min to relax, it takes that long to get rid of stuff.” ⁃Secret is to set up the circumstances for relaxation. ⁃Goal to quiet the sympathetic “flight or flight” response/activate the parasympathetic…..both need to be addressed. ⁃Educate about basic health habits (caffeine, tv, etc) ⁃Stress = acidic blood which leeches calcium, savasana helps ameliorate. ⁃Stretch first. ⁃Timing…warm, safe, quiet, lying down (baroreceptors kick in when we lay down, sense pressure goes up so receptors feed back to lower blood pressure). ⁃Breathing - extended exhalation (4-8, inhale to exhale)….stimulates the relaxation response. ⁃Passive attitude, try to go 10% slower. ⁃Awareness - not aware we hold tension, with practice we can become more so. This is why we should always include some restorative practice in our daily routine. Judith Lasater’s Basic Sequence ⁃ Ground Rules: - Advance not by going further but by releasing deeper - Maintain soft, inward attitude throughout, especially in transitions - Although we’re trying to move into stillness, it’s ok to readjust - Maintain normal breathing throughout - Gentle Backbend “Savasana” - Supta Badha Konasana - each person’s will look different, support thighs, especially super flexible folks, this is not a deep stretch, it’s all about the release, even the core, pubic bone lower than navel, chin lower than forehead. ⁃ Supported Bridge - Reclined Twist w/Bolster - Vapariti Karani (Elevated Legs-Up-the-Wall) - Stonehenge debbimurphy.com "1 [email protected] Shanti Yoga Teacher Training Yin Yoga The goal is to awaken connective, softer tissues. Practicing stillness of mind. Don Silva, Sarah Power, Bernie Clark, Paul Grilley Taoist weds insights of 1000's of years of acupuncture to the wisdom of yoga. Chi abides in connective tissue. Exercise that focuses on connective tissue (fascia, ligaments & tendons) which are dryer/harder/stiffer is Yin Yoga. Yang Yoga is exercise that focuses on mm which are fluid/soft/elastic. Yin yoga focuses on releasing connective tissue (which responds best to a slow steady load 4 min at least). Best used for hips, pelvis, lower spine. The overlying mm of connective tissue area must be relaxed. Don't be in a rush to go as deep as you can...shift while in the pose. Postures don't affect all bodies the same. Know the primary objective and let that guide you. Try to feel bones...turn your attention from the muscles to the bones. Even though trying to focus on bones, there's a muscle element, too. Sometimes you might need to flex the muscle for a minute. Don't be in a rush to go as deep as you can...shift while in the pose. Postures don't affect all bodies the same. Play the edge...walk the line...finding the beneficial stresses of the pose without bringing pain. General notes re: Yin Yoga Muscles are relaxed & pose is held for a long time. When you stretch at a joint, it feels like you're stretching the bone. There are 2 different types of tension: 1) connective tissue (fascia & ligament) Yin - statis & long traction 2) muscle/tendon - Yang - Rhythm & repitition..briefer & quicker - doesn't last as long. Theory of Exercise - make mm weaker so it repairs itself = we get stronger. living tissues can adapt to stress, inanimate objects don't adapt, they just wear out. Why stress the joints? If you don't, it will atrophy...if you do stress a joint safely, & gently....it will adapt & improve. Ligaments lengthen & contract every day. Contracture...when a ligament contracts; happens in immobilization it degenerates. 3) Practice advances not by working harder but by releasing more deeply, matures with time 4) Keep tone of softness, serenity. Will have to get up and move around, keep focus here, keep the mood and tone, keep gaze sore, look inwardd. 4 reasons to stress the joints: 1) to prevent degeneration that comes from prolonged immobilization. 2) to work against contracture 3) to work against joint fixation 4) to stimulate the production of hyurlanic acid. Other thoughts 1. Yin is not about exact positioning, comes from the Chinese Medical Model (Meridians). It’s more about the energetic body, fascia and less about the muscular. 2. We all know the world doesn’t stop turning, stop throwing stuff at us, we might as well show up empowered, stable, at peace. 3. Don’t suffer change, come alive to what is being asked of you…..see crises as opportunities 4. In this practice we’ll attempt to go below the surface waves of agitation and find the shelter inside us, the interior castle and inner world that’s our real home, our favorite room 5. And really what’s most important is how this affects others (Thich Nhat Hanh boat people). 6. This nurturing practice is going to be like food for the soul. debbimurphy.com "2 [email protected] Shanti Yoga Teacher Training How: 1. Find the pose and become as comfortable as possible. 2. Strive to cut down fidgeting (this is the practice!) 3. Hold. 4. Take it deeper using the breath. Routine: Begin by witnessing yourself as if from the outside, imagine your breath in your low back on transitions. 1. Virasana - Say-za (Japanese for kneeling). slowly reach up overhead (palms up), gathering the chi from around, take down (palms down) to coax down to the Don Tien (the low abdomen), 3X 2. Twisting Dragon - moderate step....low lunge with twist toward knee. You can push the knee out and the elbow is on the floor. Hand is most optional part...shift it around as you go deeper. Personalize it...shift hips, pelvic girdle....focus on the lower body ribs to feel your way into the pose. 2X each side. 3. Dragon - shorter step...knee past ankle. more about the front leg/ankles/achilles. don't sink low. this is the kidney & urinary meridians....drawing energy fro the earth. foot doesn't have to be flat on the floor. Body can be down & low or arched & back. 4. Gecko - big step. lunge is deeper, wider, angle of the knee & foot varies with each person. this about the hamstring & groin.....almost the splits. Do Child's Pose between each side. 5. Dragon Fly (Uptavista Konasana) Roll pelvis forward...Frog is a substitute. Squeeze knees to the chest. 6. Sleeping Swan - pigeon (low lying) pelvis will be diff for each person. Primary place to feel is in teh ITB, gall bladder channel, iliosacral joint...lateral thigh, sciatic nerve 7. Upright Swan - lumbar thread. change the back position Do DD & then change sides. 8. Double Pigeon - Shoe Lace Rounding, decompression of the lower spine, lateral pulling of the side body.. the gall bladder channel...if hips are really tight "tighten the shoelace" Stretch out the legs & switch sides. Your job is to yield & wait. The difficulty is developing Patient Endurance. Stretch out legs & rock them back & forth. debbimurphy.com "3 [email protected] Shanti Yoga Teacher Training 9. Half Saddle Pose - Supta Eka Pada Virasana arch of the lumbar spine, stomach & spleen channel. Knee can be up, swung out to the side, foot can be flexed. Hug knees to the chest, then extend leg straight up, hug knees to chest. Hands under hips, lower legs. Fold left leg back. Virasana (on your feet, block or the floor) Come slowly to DD Sit in Sukhasana or Pentacal. In sitting you feel the exaggerated introspection. In Pentacal...make it feel good to you. Either way, feel the rush of blood & chi....quite pleasant & informative to feel the natural pulse & movement in the body. Slowly gather yourself to come to sukhasana, palms together, namaste. Yoga Nidra Healing through going into the subconscious: exposing samskaras, setting sankalpa "The ultimate goal of yoga is to always observe things accurately, and therefore never act in a way that will make us regret our actions later." Desikachar Yoga Nidra Yoga Nidra is a simple yet profound technique of inducing deep relaxation to release physical, mental and emotional tension. Yoga Nidra has been called many things: yogic sleep, psychic sleep, conscious dreaming, and transformational relaxation. In this practice you maintain a trace of awareness which keeps you suspended at sleep's door in a transcendent state of complete stillness, peace and relaxation -- a state of being called “awakened sleep”. What the Yoga tradition has taught for thousands of years and what many schools of modern medicine and psychology have validated, is that the accumulation of tension and stress negatively impact the field of the subconscious mind. Over the course of time, the impact of this accumulation creates habits and patterns. Just like tension and stress, habits and patterns can manifest physically, emotionally and mentally. Recent research shows that 95% of our thoughts today are the very same thoughts we had yesterday. Mental habits are very tenacious! How many times have you come to year's end to contemplate and create new resolutions only to find the forces of habit swaying you back to the same physical, mental and emotional behaviors? In the extreme, the long term impact of habits and patterns, tensions and stress can cause heart disease, anxiety, depression, hypertension, insomnia, diabetes and asthma, just to name a few. In our daily lives we may face discomfort, conflict, unhappiness, disconnection and dissatisfaction.
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