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YFA Online Course Packet Yoga For Anxiety Online Course With Meaghan de Roos, ERYT 500 Welcome! I am so glad you are here. Your are taking an important step toward living your life with greater ease and peace. I wholeheartedly believe in the healing power of yoga. My belief is based on my own experience using these tools as well as years of teaching them to students. I am honored to share what I have learned with you. My greatest hope is that this course provides you with the insight, understanding, and knowledge to feel empowered in relationship to your anxiety. May these ancient and time tested techniques illuminate all the wisdom and healing potential already within you. Om Shanti, Meaghan How To Use This Course: This course is divided into 5 modules. It is designed to be followed progressively from module 1 to module 5. While following progressively will give you the most clarity please feel free to take your time with it. You may want to repeat a module before going on to the next or go back to earlier material to understand something later. These are your tools now so use them in the way that serves you best. Included in this packet is the written material for each module. In addition, there is a video introduction for each modules content. Also included: Audio recordings: Chant Getting To Know Your Breath Body Baseline Sama Vritti Pranayama Asama Vritti Pranayama 5 Senses Meditation Yoga Nidra Video: The Practices: There are 5 practices for you to enjoy. Please do at least one of these practices each week to have an embodied experience of the information. Here is an outline of these practices. Gentle Movement: This practice includes gentle movement and asana. This practice is good to do by itself or prior to any of the restorative classes. Sometimes it can feel hard to settle right into stillness. Utilize this class as a way to move and then ground your energy. Restorative Practice #1: Calming Restorative yoga is the best way to calm the nervous system and decelerate stress and anxiety. This class focuses on front body support and an inward attention to calm the body and mind. It is a great practice do every week, especially for times when your anxiety is high and what you really need is rest and support. Restorative Practice #2: Rejuvenating This class includes postures to gently support and open the chest and hips. It is a great practice to do when you are feeling lethargic, dull, or low on energy in body or mind. Restorative Practice #3: Balancing This class includes both gentle heart opening as well as front body support to provide a balanced sense of calm. It is a great well rounded practice to do anytime you want the best of both worlds. Yoga Nidra (audio recording): Yoga Nidra or yogic sleep is a guided mediation practice designed to take you into a deep and abiding sense of peace and relaxation. It is not a requirement to have yoga specific props. I will give alternatives if you don’t have them. If you continue with the practices you may find it helpful to invest in some props as they are wonderful to have. What you need: Journal Yoga Mat Yoga Bolster, or 1-2 large pillows 3 Yoga Blankets or 3 large towels 2 Yoga Blocks or 2 same size books Let’s get started! Module 1: Introduction/Overview Videos: • Welcome • Overview of the nervous system • Overview of koshas Audio: Asatoma Chant Why yoga works: Psychology and psychiatry focus on the mind, and mostly credit working with the mind and thoughts in the transformation of anxiety. But, my own experience, as well as many years working with yoga students, has shown me the wisdom of the body. The body feels emotions and pain just as the mind does. In fact without including the body in the process of healing we are only addressing a part of what makes us whole. Yoga gives us a framework to work from the inside out - change our inner dialogue and thought patterns, work with our breath, and cleanse and calm our physical body. We can then address our outer systems and bring balance to physical patterns, home life, and nutrition which in turn brings balance to our inner state. Yoga is not only mind-body medicine, it takes into account our multi-faceted nature and works on all the levels of our experience. It is truly a holistic approach. Kosha Model: 5 layers of being According to yoga tradition each one of us is made of five bodies or sheaths. These five progressively subtle layers comprise our personality. The outer most layer is the only layer made up of matter and is the most tangible. Although the inner layers are more subtle we can sense their presence if we pay attention. The koshas and their interaction with one another provide a holistic roadmap for our well being. Looking at anxiety through the lens of the koshas allows us to work from the inside out and the outside in by addressing the whole of our being. The koshas provide the framework for this series. The intention is to learn how to bring balance to an anxious body - mind - spirit. Annamaya Kosha (physical body) working in the annamaya kosha targets the physical body and allows us to regain control of our physiology. Pranamaya Kosha (energy body) working in the pranamaya kosha targets the energetic body via the breath. Manomaya Kosha (mental/emotional body) working in the manomaya kosha targets the mind and thoughts to create emotional balance. Vijnanamaya Kosha (wisdom body) works on the level of thoughts and uses discernment to recognize what thought constructs are serving us and which are not. Anandamaya Kosha (bliss body) When we rest in anandamaya kosha we are resting in our true self, everything we do in the practice is aimed at purifying the outer layers so that we may access this deeper core awareness. Working with the mind: Mantra repetition- “ma” means mind “tra” means tool. mantra provides a tool to focus and calm the mind and the fluctuation of emotion. What we focus on expands. If we focus on the thoughts that create fear and anxiety we expand that state of being. If we focus on a mantra that expands our consciousness then our our energy flows toward that state of expanded consciousness. The mantra below is an ancient protection chant. It is in the Sanskrit language which carries a high vibration. If you feel more comfortable with the English chant it that way. This chant reminds us that our thoughts are just that, and that we have the power to disentangle from them, see and experience ourselves clearly, and awaken to something bigger. Om Asato Ma Sad-Gamaya Tamaso Ma Jyotir-Gamaya Mrtyor-Ma Amrtam Gamaya Om Shanti Shanti Shanti Lead me from the unreal to real Lead me from darkness to light Lead me from the temporary to the eternal Peace, peace, peace Listen to the audio recording of the chant to hear the correct pronunciation. As with most contemplative practices, yoga doesn’t erase difficulty; it illuminates it. Often when our body stays in one place, all that we have been ignoring or pushing aside comes to the surface. The path to emotional freedom is one of going through not around. Often anxiety manifests because we aren’t allowing ourselves to feel certain emotions or sensations. The heightened state of the nervous system creates a kind of numbing. Don’t be surprised as you relax your body and mind if many of these emotions surface. Over time your practice will show you that you’re able to feel and experience more than you think and you are equally capable of letting your feelings and emotions go. When you focus on your breath and relax your body, you open to direct experience. In your practice, you are not good, and you are not bad. You simply are. This place of equanimity is the essence of yoga. Module 2: Anamaya and Pranamaya Kosha Watch Video: Module 2 Introduction In this module we will focus on the first two koshas: Annamaya Kosha (physical body) The first layer of the koshas is where we begin our journey. It situates you in the present moment of your physical body. The Annamaya kosha is the tangible part of yourself that you can mostly see, touch, and feel. It means “food body” which helps us remember that we are composed of the food we eat and this is a key way to take care of our physical wellbeing. It’s like having good fertilizer for your top soil. Coming home to the body: Direct Experience Experiencing emotional balance has a lot to do with how centered we are in the body and how closely we pay attention to what’s happening right now, in the moment. Body awareness and present-moment awareness are intimately connected. The body is our best teacher on the subject of present-moment awareness. It doesn’t worry about the future or fixate on the past. It doesn’t concern itself with how it looks or question whether it is loved. The body just is. How we work in this layer: 1. movement and yoga asana - slow purposeful movement connected with breath. Postures that are grounding, standing focusing on the feet. Creating safety in the immediate environment. Forward bends - turning the energy down to toward the ground. Restorative postures to pacify the nervous system - can be triggering so some slow movement first can be helpful.
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