Intensive 1: Anxiety and Depression

Subtle®YogaforBehavioralHealthProfessionals

Intensive1:AnxietyandDepression

Par$cipantManual

MAHEC–October14-16,2021KristineKaoveriiWeber,MA,c-IAYT,eRYT500,YACEP

AshleyLester,LISW-CP,RYT500Ashley:[email protected]

[email protected]

©2021.Subtle®Health,LLC.Nopartofthisdocumentmaybereproducedwithouttheauthor’swriBenpermission. Page1

mailto:[email protected]

PrinciplesofPrac.ceforGrounding

Forstress,excessiveenergy,ungroundedfeelings,worry,anxiety

1. Compassion

2. Meetthemood

3. Contralateralmovements

4. Beginstandingup,usemoreeffortini=allyandprogressivelygetquieter

5. EyessoBenorlower-grounding

6. Beginwithmovement,nots=llness

7. Forwardfoldingandtwistspostures,gentleinversions

8. Prac=cestosoothenervoussystem

9. Chan=ngtoincreasevagaltoneandtohelplengthenexhale

10. Inten=onSugges=ons–Iamgrounded,Iamnurtured,Iampresent


Introduc.ontoPranayamaforMentalHealth

1. BreathandNervoussystem

a. Thebreathisanautonomicfunc=onthatcanbebroughtunderconsciouscon-trol.Itisthegatewaytothenervoussystem.

b. Whenyouchangeyourbreath,youbegintochangeyournervoussystem.

2. PartsoftheBreath

a. Inhale

b. Reten=onaBerInhale(Kumbhaka)

c. Exhale

d. SuspensionaBerexhale(Kumbhaka)

3. Prac.ce

a. Ittakesawhiletobeabletofeelwhat’shappeninginyoursystem.Tobegintono=cechange,beconsistentandprac=ceregularly.

b. It’snotagoodideato“force”yourbreath,rather,allowittobesmoothandsub-tle.

c. Bemindfulnottomakeyourinhaleoryourreten=onlongerthanyourexhalebecausethiscanpresenttheriskofcardiacarrhythmia,increasedbloodpres-sure,andpsychologicaldestabiliza=on.

4. Benefitsa. Breathingprac=ceshelptoregulatetheAutonomicNervousSystemandop=mize

physiologicalprocessesb. Theymaybebeneficialformanagingstressc. Theycanincreasevitalityandenergyd. Theycans=mulatetheimmunesysteme. Theycanpromoteres_ulsleepf. Theycanimprovediges=ong. Theycanaffectemo=onsthroughthelimbicsystem(viathenose“brain”)h. Theycanpromoteclarityands=llnessofthoughti. Theyareintendedtohelpprepareformedita=onj. Tradi=onally,theyarethoughttopurifytheenergychannelsandtherebyhelpto

metabolizephysicalandalsomentalwaste


BriefPrac.cesforGrounding

Postures

1. SHAKEITOFFFromstandingbegintoshakeoutyourrighthand,andthenyourrightarmandshoulder.ThenshakeoutyourleBhand,andthenyourleBarmandshoulder.Shakeoutbotharmstogether.ThenshakeoutyourleBfoot,thenlowerleg,thenupperleg.Thenshakeoutyourrightfoot,thenlowerleg,thenupperleg.Finallyshakeyourwholebody.(Thiscanbefuntodowithmusic).

2. TREEPOSEYoucanusethebackofachairforsupport,orstandwithyourbackonawall.ShiByourweighttoyourrightfoot,bendyourleBkneeandeitherplacetheleBheeleitherontopoftherightfootorplacetheleBsoleontheinsideoftherightleg.Take6-10breaths.Thenbringyourfootbackdown.Shakeoutthestandingleg,andcomebacktoMountainPose.Relaxandno=ceanysensa=ons.Repeatontheotherside.(*Pleasenote:Thisposemaybechallengingforthosewithkneeissuesand/orobesity.Keepingtheheelofthenon-balancingfootontopofthebalancingfootandthetoesonthefloorcanbemoreaccessible.Otherop=ons:usethechairforsupport.Stayintheposeforless=me.)


3.GROUNDINGMOUNTAINStandtallandbreathefully.Feelyourfeetconnec=ngintotheground,imagineyouarecon-nectedtotheearthandtakeamomenttofeelorcontemplatethatconnec=on.Rememberthatyouaremadeofthesame“stuff”astheearth.Trytomakeyourinhaleandexhaleequallength.Onceyouhaveestablishedaslowsteadybreath,onyournextinhale,allowyourhandstofloatupslightly,asifyourbreathisgentlyliBingthem,asyouexhale,turnyourplamsdownandpressyourhandsdown,asifyouarepressingenergydownintotheearth,whileyoubendyourkneesslightly.Keepyourbackstraight.Repeatfor6-8breaths.Thenbreathefreelyandno=cehowyoufeel.Youcanalsodothebreathandarmpartofthisprac=cewhileseated.

4.FORWARDBENDWITHCHAIRStandnexttoyourchairandbreathedeeply.Trytomakeyourinhaleandexhaleequallength.Onceyouhaveestablishedaslowsteadybreath,onyournextexhale,mindfullybendforwardandplacethepalmsofyourhandsonyourchairseat.Youmayalsouseyourshinsinsteadofthechair.Relaxyourhead.Pauseyourbreathforafewmoments.DrawyourbellyinandkeepitinasyouliByourchestandinhalebackuptostanding.Takeafreebreath.Repeatfor4-6breaths.Thelast=me,stayintheposeandtake3-5breaths.Then,withabdomenengaged,lengthenyourspineandcomebackuptostanding.


Exhale

!Inhale

ß

Exhale

!Inhale

ß

BreathingPrac.ces 1. OCEANBREATH

Breatheinthroughyournose.Asyouexhaleengagethebackofyournose/throatandmakeanoceansound.A=phereistoImagineyouarebreathingoutontoamirrortofogit,butbreatheoutthroughyournoseinsteadofyourmouth.Prac=ceforupto5minutes.Thenstopandno=cehowyoursystemresponds.

2. BUMBLEBEEBREATHBreatheinthroughyournose.Asyouexhale,makealong,sustainedhummingsound.Re-peatfor3-5breaths.Thenstopandno=cehowyoursystemresponds.Youmayalsowanttotrythisbyblockingyourearswithyourthumbsandres=ngtherestofyourfingersonyourhead.

3. THREEPARTBREATHBreathelikeawave.Letthewavestartlowandmoveupyourtorsointhreeparts:lowerab-domen,solarplexus/lowerribs,chest.Ini=allythenavelwillmoveoutfrombody,but,asthebreathmovesup,yournavelwillmovebackintowardyourspine.Letyourexhaleeffortless-lywavebackdownfromyourcollarbonestothelowerabdomen.Youmayalsotryplacingonehandonyourbellyandtheotheronyourchesttohelpguideyourbreath.Prac=ceforupto5minutesseatedorlying.

4. RATIOBREATHING:PROGRESSIVEEXHALESitwithyourhandsonyourlapandyoureyesclosedorsoBlyopen.Wearegoingtocountthebreathforabout5minutes.Youmaywanttobreatheintoyourbellyforthisprac=ce.Asyouinhale,countyourbreath.Startwithacountof4inand4out.Or,try3or5toseeifthosenumberssuityoubejer.Ifyoulikeyoucanuseametronome(thereareseveralfreemetronomeapps)tohelpyoucount.ABeryouestablishanevenra=o,begintoprogressive-lylengthenyourexhale.Iwilluse4asanexamplehere.Stopifyougettoanumberthatfeelslikeyouarestrainingandreturntothepreviouseasefulnumber.Thisprac=ceshouldalwaysfeelsimpleandeasy,neverstrainedorforced.Neverpushyourbreath.

a. 4inhale,5exhale(for3breaths)b. 4inhale,6exhale(for3breaths)c. 4inhale,7exhale(for3breaths)d. 4inhale,8exhale(for3breaths)e. 4inhale,4exhale(for3breaths)Thenstop.Breathefreelyandno=cehowyoufeel.


YAMASANDNIYAMAS:Yoga"sEthicalPrinicples

YamaAffirma.ons–Co-regula.on,EthicsofEmpathyAhiṃsā:Non-harming,kindness#Inthepresenceofoneestablishedinahimsa,otherscanreleasetheirhos=lefeelings.”YS2.35

Affirma=onsugges=on:Ichoosetobehavewithkindnesstowardmyself,othersandtheearth.

Satya:Honesty,benevolenttruthfulness#Tooneestablishedinsatya,everyac=onanditsconsequencesbecomegroundedintruth.”YS2.36

Affirma=onsugges=on:Ichoosetospeakandacttruthfully,withintegrity.

Asteya:Non-stealing,responsibility#Tooneestablishedinasteya,thetrulypreciousisathand.”YS2.37

Affirma=onsugges=on:Ihonorwhatbelongstoothers.Isetlimitsandrespectboundaries.

Brahmacarya:Seeingeverythingasamanifesta=onofsomethinggreater,beingawareoftheinterconnectednessandinterdependenceofeverything.

#Tooneestablishedinbrahmacarya,boundlessenergyisfreelyavailable.”YS2.38

Affirma=onsugges=on:Ilookforconnec.onsandseekunitybetweenmythoughts,words,andac.ons.

Aparigraha:Non-greed,sustainability#Aparigrahaunlocksthetruepurposeofexistence.”YS2.39

Affirma=onsugges=on:Ichoosetosimplifymylife.Ibringmyvalues,mywordsandmyac.onsintoharmony.


http://spokensanskrit.org/index.php?tran_input=ahiMsA&direct=se&script=ia&link=yes&mode=3

http://spokensanskrit.org/index.php?tran_input=ahiMsA&direct=se&script=ia&link=yes&mode=3

NiyamaAffirma.ons–Self-Regula.on,EthicsofSelf-Care

Śauca:Cleanlinessofbody,clarityofmind#Withsauca,thebody,thoughtsandemo=onsbecomeclearreflec=onsoftheSelfwithin.”YS2.40

Affirma=onsugges=on:Ivaluecleanlinessandclarity.

Santośa:Contentment#Santośabringsunsurpassedjoy.”YS2.42

Affirma=onsugges=on:Iamcontentwithmyselfandmylife.Iacceptmyselfandothers.

Tapas:Sacrifice,willingnesstobestrong,standfirmandserve.#Tapasmakesthebodyandsensesrefinedandsubtle.”YS2.43

Affirma=onsugges=on:Iamwillingtomakesacrificesforahighergood.

Svādhyāya:Understanding,self-study#Svādhyāyadeepenstherela=onshipwithone"spersonalSourceorHigherPower.”YS2.44

Affirma=onsugges=on:Imake.metostudy,contemplate,anddeepenmyunderstandingoflife,rela.onshipsmandspirituality.Īśvarapraṇidhāna:Accep=ngsupportfromsomethinggreater#ThroughIśvaraPranidhanaconcentra=onisajained.”YS2.45

Affirma=onsugges=on:Iacceptsupportfrommyhigherpowerbecausethisisfounda.onaltomyprac.ceandprocess.

Affirma=onsadaptedfrom:EthicsofLove,VimalaMcClure,YogaLife,JohannaMosca&KripaluYogaTeacherTrai-ning’s200hourmanual. $


http://spokensanskrit.org/index.php?tran_input=IzvarapraNidhAna&direct=se&script=ia&link=yes&mode=3

http://spokensanskrit.org/index.php?tran_input=IzvarapraNidhAna&direct=se&script=ia&link=yes&mode=3

HowDoesYogaHelp?

• Improvesvagaltoneandheartratevariability• Increasesdopamine,serotonin,melatonin,oxytocinandendorphins• Decreasesstresshormones• Ac=vatesajen=onnetworksandreducesrumina=on(defaultmode)• Reducesemo=onalreac=vityanddysfunc=onalthoughts• Increasesajen=onregula=on,mind-bodyawareness,mindfulness,re-

silience• Induceslongtermchangesinbrainac=vityandstructure• Enhancesposi=vepsychologicalcharacteris=cs• Inducestrans-flowandcontempla=vestates

(2014,Khalsa)


PrinciplesofPrac.ceforEnergizing

Forlowenergy,fatigue,grief,sadness,depression

1. Compassion

2. Meetthemood

3. Contralateralmovements

4. Beginlyingdown,uselesseffortini=allyandprogressivelybuild

5. EyesliB–energizing

6. Beginwiththebreath,progresstobiggermovements

7. ChestopeningandLateralbendingposes

8. Prac=cestos=mulateenergyanddiges=vefire

9. Chan=ngtoincreasevagaltoneandempower

10. Inten=onsugges=ons–Iamlight,Iamenergized,Iamfullofvitality


BriefPrac.cesforEnergizing

BreathingPrac.ces

1. BELLOWSBREATHBringyourhandsuptoyourshoulderheightandmakefists.Onaquickinhalereachyourhandsupandspreadyourfingersout.Onanexhale,clenchyourfistsandbringthembackdowntoshoulderheight.Repeatatarateofabout1secondperbreath.Con=nueforupto20breaths.Stopimmediatelyifyoufeellightheadedordizzy.

2. “HA”BREATHFromStanding,takeyourarmsforwardandupwithadeepbreath.Andthen,asyouexhale,throwyourarmsdownwitha“Ha”sound.Repeatforupto10breaths.

3. RATIOBREATHING:PROGRESSIVEINHALESitwithyourhandsonyourlapandyoureyesclosedorsoBlyopen.Wearegoingtocountourbreathforabout5minutes.Asyouinhale,countyourbreath.Startwithacountof4inand8out.Ifyoulikeyoucanuseametronome(thereareseveralfreemetronomeapps)tohelpyoucount.

If4countsinand8countsoutfeelsuncomfortable,try3countsinand6countsout.Iwilluse4:8asanexamplehere,butyoucouldstartwithalowerorhighernumber.Stopifyougettoanumberthatfeelslikeyouarestrainingandreturntothepreviouseasefulnumber.Thisprac=ceshouldalwaysfeelsimpleandeasy,neverstrainedorforced.Neverpushyourbreath.

a. 4inhale,8exhale(for3breaths)b. 5inhale,8exhale(for3breaths)c. 6inhale,8exhale(for3breaths)d. 7inhale,8exhale(for3breaths)e. 8inhale,8exhale(for3breaths)

Thenstop,breathefreely,andno=cehowyoufeel.


Postures

1. SUNBREATHS:WITHAPAUSEATTHETOPOFTHEINHALESittalkandbringyourarmsbyyoursides.Asyouinhale,sweepyourarmsouttothesidesandupoveryourheadinawide“V”shape.Pauseforamoment.Then,asyouex-hale,allowthemtofloatbackdown,eithertoyoursides,oryourlap.Repeat4-8=mes.

2. SEATEDCATCOWSittallwithyourhandsonyourlap.Ifpossible,situpatthefrontofyourchair.Asyouinhale,lengthenyourspineandlookupalijle.Allowyourhandstoslidetowardyourhips.Asyouexhale,roundyourbackalijleandletyourhandsslidetowardyourknees.Repeatfor4or5breaths.Thenstopandno=cehowyoufeel.

3. ALTERNATEARMSMOVINGMOUNTAIN

Standwithbothhandsonthebackofyourchair.InhaleandreachyourrightarmupoveryourheadasyoushiByourweightoutofyourheels,(youmayalsochoosetoliByourheelsoffofthefloor).Exhaleasyouloweryourarmbackdown.DothesamethingwithyourleBarm.Withshoulderissues-youmaychoosetokeepyourelbowbent(“cactus”)oronlyraiseyourarmalijlewayupinfrontofyourbody.Alternateandrepeat4-6=mes.Nextinhaleandtakebotharmsup.Pauseforamoment.Exhalebotharmsbackdown.Repeat4-6=mes.Thenrest,takeafewbreaths,andno=cehowyoufeel.

*DonotliByourarmsifthereispaininyourshoulders,ratherallowyourarmstorisetoacom-fortablelevelonly,andthenlowerthembackdown.


EXàINß

Tadāsana(MountainPose)in12Steps

1. Standwithyourkneesunderyourhipsandyourfeetunderyourknees.Pointyourfeetcomfortablystraightoutinfrontofyou.Al-lowyourweighttorestabitmoretowardyourheelsratherthanyourtoes.

2. LiByourtoes,spreadthemout,feelyourinnerandouterarchesliBingequally.Thenplaceyourtoesbackdown.

3. Micro-bendyourkneesasyoutoneorengagethemusclesinyourlegs.

4. Directthetopsofyourthighbonesback.5. Directyoursacrumdowntowardthespacebetweenyourheels(as

ifyouhadacattailandyouweretouchingthefloorwiththe=pofit).

6. Drawthearea,fromaboveyourpubicbonetoyournavel,gentlyintowardyourspine.

7. FeelaliBfromyournaveltoyoursternum.8. Thenext=meyoubreathin,liByourwholeribcageupandshoul-

dersupandback,allowthemtoremainbuoyant.9. Gentlydrawyourfrontlowerribstowardyourbacklowerribs.10. Broadenyourcollarbonesallowyourarmstorolloutabit.11. Moveyourthroattowardthebackofyourneck.12. Imaginethatyouarerisingver=callythroughthecrownofyour

head.


Introduc.ontoOp.malBreathingforAsanaPrac.ce

Suppor=vebreathinginasanashelpstominimizetheriskofinjury,suchaslowerbackissues,andmaximizetheposi=vephysiologicbenefitsofasanaprac=ce,suchasimprovingrespira=on,lungcapacity,andvagaltone.

Theprac=cebelowhelpsyoutuneintoyourbreath.Inunderstandinghowtothebreathmovesandhowitmovesyourbody,youcandevelopadeeperrela=onshipwithyournervoussystem.

Inthisway,youcanconsciouslyuseyourbreathtoshiBthewayyoufeel–whetheryouneedtoaccessmoreenergyortocontainexcessiveenergy.

Here"showtointroducehowtousethebreathinasanaprac=ce:

No.cingBreath1. Lieonyourbackandno=ceyourbreath.Youdon’tneedtochangeanything,simplyfeel

theriseandfallofthebreath.2. No=cewhichislonger,theinhaleortheexhale.3. No=cewhichiseasier,theinhaleortheexhale.4. Con=nuethisawarenessprac=cefor1-3minutes–occasionallyremindingoftheinten-

=onandpurposeoftheprac=ce–awarenessofthebreath.

No.cingStructure1. Nextbringyourfeetupflatandvisualizeyourribcage.No=cethedimensionandthe

bordersofyourribcage.Ifyoulikeyoucanplaceyourhandsonyourlowerribstogetabejersenseofthisstructure.Asyoubreathe,no=ceyoursternum.No=ceyourcollarbones.No=cethespaceunderyourarms.No=ceyourbackribs.No=ceyourshoulderblades.No=cethemusclesbetweentheribs.No=cehowyourbreathmassagesandstretchesthosemuscles.No=cehowthediaphragmmassagesyourabdominalorgans.

2. Con=nuethisawarenessprac=cefor1-2minutes–occasionallyremindingoftheinten-=onandpurposeoftheprac=ce–awarenessofthestructuresofbreathing.

BreathingintoYourSpine1. Nowswitchyourawarenesstoyourspine.2. Asyouinhale,imagineyouarebreathingintoyourspine.3. Whenyouexhale,gentlydrawyourlowerabdomentowardyourspine.Feelthesupport

oftheexhaleinyourlowerback.4. No=cethatwhenyouinhale,yourthoracicspine,thepartofyourspinethatisajached

toyourribs,moves–lengtheningandstretchingout.5. Visualizeyourwholespinelengtheningonyourinhale–lubrica=ngandstretchingyour

spine,andinvigora=ngyourwholebody.


TheBreathMovestheSpine,TheSpineMovestheLimbs1. Bringyourarmsdownbyyoursides.Onyournextinhale,no=ceyourbreathlengthening

yourspine.2. Nextvisualizethatasyouinhale,yourbreathmovesintoyourarmsandlegs.Whenyou

exhale,feelthelimbssoBenandrelax.3. Onyournextinhale,feelyourbreathmovingyourarmsupoveryourheadontothefloor

behindyou.4. Asyouexhale,drawyourlowerabdomengentlyinandallowthebreathtoloweryour

armsbackdowntothefloorbyyoursides.Repeatthisseveral=mes.Goasslowlyasyou’dlike,keepyourawarenessfocusedonyourbreath.

TryitOutInOtherPosi.ons1. Trythesameac=onwhilestandingorseated-armsupoveryourheadasyouinhale,

armslowerdownasyouexhale.2. Experimentwiththisbreathinginotherposesaswell.

*Pleasenotethatlearningthisstyleofbreathinginasanastakes=meandprac=ce.Prac=ceityourselfforawhileandfeelreallycomfortableandnaturalwithitbeforeyoutrytoteachit.


RESTORATIVEYOGAPOSES

Restora3veTwist

Liedownonabolsterwithyourrightarmtotherightofthebolsterandyourle5arminfront.Yourbellyandchestwillbeonthebloster.Youmayenjoyplacingyourle5legontopofasecondbolster.Restfor5-10minutesandthendotheotherside.

Child’sPosewithBolster

Fromkneeling,separateyourkneeswiderthanyourhipsandplaceabolsterbetweenyourlegs.Liedownonyourbolsterwithyourheadturnedtooneside.A5er3-5minutes,pickupyourheadandturnittotheotherside.Restforanother3-5minutes.Thisposecanbechallengingforthosewithkneeproblems.Placearolledblanketbetweenthethighsandthecalves.AnotherrolledblanketcanbeplacedundertheanklesforsHffankleissues.Youcanalsoputablockunderyourbolstertomakeithigher.Youalsomightenjoyplacingathinlyfoldedblanketunderyourkneesandshins.

SupportedLegs-up-the-wallPose

Placeamatupagainstthewallandabolsterontopofthemat.Nextsitsidewaysontheedgeofyourbolsterwithyourrighthipupagainstthewall.Placeyourle5shoulderdownontheedge

ofthematandatthesameHmescootyourboLomrightuptothewall.Nextrolloverontoyourbackasyouli5yourfeetupthewall.Yourlowerbackwillrestonthebolster.Adjustthebolsterasneeded.RestunHlyourlegsfeelHnglyandsignalthatit’sagoodHmetocomeday.Youarewelcometodothisposewithoutabolster.

FollowalloftheseposeswithalongrestinSavasana(lyingflatonyourback.)

RESEARCHREVIEW

Breit,S.,Kupferberg,A.,Rogler,G.,Hasler,G.(2018).Vagusnerveasmodulatorofthebrain-gutaxisinpsychiatricandinQlammatorydisorders.[Review].FrontiersinPsychiatryFrontiersResearch,Foundation.9.

• UniversityofBern,SwitzerlandandZurich,Switzerland• Discussvariousfunctionsofthevagusneverintreatingpsychiatricandgastroin-

testinaldisorders.• Thereispreliminaryevidencethatvagusnervestimulationisapromisingadd-on

treatmentfortreatment-refractorydepression,posttraumaticstressdisorder,andinQlammatoryboweldisease.

Meister,K,JuckelG.(2018).Asystematicreviewofmechanismsofchangeinbody-orientedyogainmajordepressivedisorders.Pharmacopsychiatry,51,73-8.

• DepartmentofPsychiatry,PsychotherapyandPreventativeMedicine,RuhrUniversi-ty,Bochum,Germany

• Thoughthereisempiricalevidenceforyogaasanadd-ontreatment,it"sstillunclearthemechanismunderlyingtheyogathatimprovessymptomsofdepression.

• Insystematicreviewtherewere441articles,5ofwhichmetcriteriatoinclude.• Psychologicalmechanismsaremindfulnessandrumination.Biologicalmechanisms

arevagalcontrol,heartratevariability[HRV],brain-derivedneurotrophicfactor[BDNF]andcortisol.

• #Resultssuggestthatbody-orientedyogacouldworkthroughsomeofthetheoreti-callypredictedmechanisms”.

Park,C.L.,Quinker,D.,Dobos,G.,Cramer,H(2019).Motivationsforadoptingandmaintainingayogapractice:Anationalcross-sectionalsurvey.JournalofAlternative&ComplementaryMedicine,25,1009-1014. % DepartmentofPsychologicalSciences,UniversityofConnecticut,&DepartmentofInternalandIntegrativeMedicine,Evang;FacultyofMedicine,UniversityofDuisburg-Essen,Germany. % Unknownreasonswhypeoplepracticeandcontinuetopracticeyoga % Cross-sectionalsurveyof1,702yogapractitionersinGermany.% Primaryreasonsincludedforbeginningayogapracticewererelaxationandprevention. % Themajorityofpractitionersstatedtheirreasonformaintainingayogapracticehadchanged.Preventionandspiritualitywerethereasonssitedformaintainingapractice.

©2021AshleyLester,LISW-CP,RYT500,NottobereproducedwithoutwriBenpermission.


Reproducedwithpermissionoftheauthors.

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Intensive 1: Anxiety and Depression

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