The Symposium on Yoga Therapy and Research (SYTAR)

PRESENTED FOR

History of Prime of Life Yoga Principles of Practice

by Larry Payne Ph.D., E-RYT 500, YTRX Swami Vivekananda First Yoga in America 1893 Parliament of Religions, Chicago IL

© 2014 All Rights Reserved--Larry Payne PhD Yogi Bhajan Founder of 3HO, Kundalini Yoga and the Western Seik movement © 2014 All Rights Reserved--Rick Morris, DC and Larry Payne PhD PBS filled our living rooms with yoga

Richard Hittleman Lilias Folan

Ayurvedic Healer

Renowned Scholar

Sri Tirumalai Krishnamacharya (November 18, 1888 – February 28, 1989)

Only Men, Only Boys, Only Indians

Krishnamacharya, standing on a student © 2014 All Rights Reserved--Larry Payne PhD B. K. S. Iyengar & K. Pattabhi Jois Two of Krishnamacharya’s Most Famous Students © 2014 All Rights Reserved--Larry Payne PhD with B. K. S. Iyengar, 1980

Indra Devi and actress Gloria Larry and Indra Devi in Buenos Aires, Swanson. Hollywood, CA 1940s celebrating their May birthdays in She also taught Marilyn Monroe 1988 © 2014 All Rights Reserved--Larry Payne PhD Sri T. Krishnamacharya & Albert Franklin Ph.D., US Ambassador to India First American Student 1960’s with T. K. V. Desikachar, 1987

RAKSHANA

CHIKITSA

 Focus on Breath  Function over Form  Dynamic and Static Movement  Proprioceptive Neuromuscular Facilitation (PNF)  Focus on the Spine and Forgiving  Limbs  Sequencing  Safe, User Friendly, Approach

 Let the breath surround the movement.  Challenge yourself, don't strain yourself.  Be in the moment. Mind follows breath.  This is a dialogue, not a monologue ... body, breath and mind.  Think of your Yoga practice as meditation in motion, a work in instead of a work out.  Yoga is not a competition, not even with yourself.  Forget about what you used to do.  There is no gain with negative pain.  Try not to muscle into the postures, relax into them. If you are making a face you are trying too hard. On a 1-10 in intensity, don't go beyond a 7¾. © 2014 All Rights Reserved--Larry Payne PhD  You are the chairman of the board; you decide when to come out of the posture. Larryisms (continued)  Let the posture fit you instead of trying to fit yourself into the posture.

 The exhalation phase of your breath is the key to relaxation.

 Remembering the breath has an accumulative effect like mileage plus.

 Yoga is not in a hurry; resist the temptation to speed up.

 Think of lengthening and widening.

 When comfortable, close your eyes, so you won't compete with anyone else.

 Concentrate here and you will concentrate better in everything you do.

 If you hear a pop in this twist, you just saved yourself $75.

 The beauty of yoga is that if you don't get the pose right in this lifetime, you can get it in the next lifetime. Flexion Faults by Condition

 Herniated, Bulging, Slipped or Protruding Discs  Strained or “pulled” low back muscles  Sacroiliac Sprain  Most Sciaticas

DO’S DON’TS  Cobras  Standing bends  Back extensions  Plow  Balancing Cat  Downward Dog  Sitting

 Pain upon extension

 Relief with flexion and double knee to chest position

 Facet syndromes and Central Spinal Stenosis, Spondylolisthesis and Pregnancy

 Abdominal exercises (Larry’s Yoga abdominal  Back extensions sequences)  Jumping  Rick’s abdominal series

 Yoga single knee and double knee to chest postures (Apanasana)

 Back lengthening [Standing Forward Bends (e.g. Downward Dog), Child’s Pose, Folding Cats, Supine Bent Leg Arm Raises]

 Tuck pelvis during all exercises if symptomatic