Yoga Overcomes Anxiety

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Anxiety disorders, which include panic disorder, are the most common class of mental disorders present in the general population. The estimated lifetime prevalence of any anxiety disorder is over 15%, while the 12-month prevalence is more than 10%. One study estimated the annual cost of anxiety disorders in the United States only to be approximately $42.3 billion in the 1990s.

Specifically, panic disorder, whose key element is an increase in anxiety level, is also a common mental disorder with significant clinical manifestations and socioeconomic impacts. Panic is characterised by the repeated occurrence of discrete panic attacks that features a variety of physical symptoms, such as rapid heartbeat, hyperventilation, perspiration, dizziness, dyspnea, trembling, and uncontrollable fear (fear of losing control and going crazy, fear of dying).

Between attacks, patients might also develop persistent apprehension or anticipatory anxiety, regarding the possibility of another attack. In addition, about one-half of these patients eventually develop agoraphobia.

The magnitude of the short-term societal costs of anxiety estimate in recent studies is surprising. Greenberg et al. estimated that the annual total societal costs of active anxiety disorders in North America alone over the decade of the 1990s exceeded $42 billion.

This estimate excludes the indirect costs of early-onset anxiety disorders through adverse life course outcomes (e.g., the documented effects of child–adolescent anxiety disorders in predicting low educational attainment and consequent long-term effects on lower-income) and through increased risk of other disorders (e.g., anxiety disorders predicting the subsequent onset of cardiovascular disorder). Therefore, it has become urgent the need for effective low-cost strategies that provide the right tools for patients to cope with anxiety themselves, in order to reduce the economic cost of mental disorder in society.

WHAT IS ANXIETY

Anxiety is an emotion that, in itself, would not be inadequate to feel because it is a necessary response to stress. Anxiety is a defensive mechanism aimed at anticipating the perception of danger even before it has clearly manifested itself, it sets in motion physiological mechanisms that lead to exploration, to identify the danger and address it in the most appropriate way.

In the course of daily life, situations that activate anxiety are frequent. In most cases, they resolve themselves positively. Overcoming these experiences, as a physiological phenomenon, represents a fundamental element in the development and maturation of the personality. If, however, we are unable to overcome positively (by deactivating the defence mechanism) a situation of real danger, that is, if the state of alarm does not correspond to a real danger to be faced, anxiety becomes an inadequate or unrealistic response, assuming the connotation of a real psychic disorder. Instead of representing an element of growth and maturation, it becomes an element of the disintegration of the personality.

Integration and adaptation to the external environment are regulated by the nervous system. The nervous system is similar to the hardware of a computer, like a computer, the nervous system analyzes data from outside and inside and then distributes information to various districts and apparatuses.

The functions of the nervous system are:

– Providing sensations about the internal and external environment

– Integrating sensory information

– Coordinate voluntary and involuntary activities

– Adjust and control peripheral structures and equipment

THE ANXIOUS PERSON

Feeling anxious is unpleasant. You feel like people different from everyone else, inadequate, strange, those who suffer from anxiety try to hide it, often you are teased by other people. The anxious person lives himself as a person different from others, represses his fears by taking refuge in his loneliness, the manifestation of this state is to restrain his breath.

The breath represents an access door, it is the connection between the inner world and the outer world. It represents a bridge between the heart and the brain, that is, between the deep, emotional part and the rational cerebral part. It is a key to access the labyrinths of the unconscious. In moments of anxiety and fear, as an act of protection, the breath becomes superficial (almost freezes), the body stiffens the muscles contract.

When the anxiety takes over, the breathing accelerates and increases the anxiety itself. There is an increase in oxygenation of the blood, too high a level of oxygen in the blood prevents the tissues from absorbing the oxygen they need. It seems a paradox, yet too high levels of oxygen in the blood, do not allow the tissues to receive the oxygen they need, while on the contrary, a higher level of carbon dioxide, would allow the oxygen to pass through the tissues.

The Study observed significant improvement in panic symptomatology following both the practice of yoga and the combination of yoga and psychotherapy.  

Scientific search results: https://www.ncbi.nlm.nih.gov/pubmed/25538634

YOGA FOR ANXIETY

Yoga acts on both the outer and inner spheres of the human being. Yoga is able to recompose the state of dispersion and tension, integrating all the systems: the bodily, emotional and mental system. The ultimate goal of yoga is to sever the connection with what causes suffering.

The yoga practice normally taught concerns the practice of technique. Yoga applied as a resolution of anxiety, on the other hand, must be oriented towards the individual rather than the technique. When we speak of an individual we mean an indivisible being made up of:

1- a material body

2- a functional body

3- an emotional body

4 – an intellectual body

5- an existential body

We move from the material, visible, to the invisible, immaterial, thinner aspect

Yoga applied against anxiety is different from any other therapy. In conventional therapy it exists:

  1- The Therapist

  2 -The Technique

  3- The Patient

During medical therapy, the person can be treated, consciously or unconsciously. With yoga it is we who treat ourselves: the path is individual. The yoga teacher is not a doctor who does everything for us.

The yoga teacher only acts as a guide (this explains why it is not enough to bend well to be a yoga teacher).

In yoga, each individual has to take responsibility. With yoga, we can only work with a conscious person who actively participates in their “treatment“. The essence of yoga applied as anti-anxiety is based on the use of the only function of the body that we can modify and experience with the will: breathing.

Pranayama, the yoga practice that uses breathing. But pranayama cannot be considered as a simple breathing exercise, it is a deliberately controlled breathing. It has as its purpose the control of the upper brain centres.

In the ancient yoga text Hatha-Yoga Pradhipika cap.II v.2:When the breath is irregular the mind is unstable, but when the breath is quiet so is the mind”.

So learning to breathe properly in a deep way helps our body to function better, helps our mind to have more clarity and greater control over our emotions, especially over emotional states such as stress and fear.

To be effective, yoga must be practised in its entirety. Integral yoga consists of both external practices, on the muscles, on the joints (Asana) and on the organs (Pranayama), on the mind (Meditation) that is.

In yoga what is really important is the inner aspect, to reduce the suffering of the person is necessary an inner workable remove the cause of anxiety, not a kind of temporary sedative that soothes the symptom. The whole of the practice of Asana, Pranayama and Yoganidra is what can lead to a new consciousness, to the awareness of being but also of power, of one’s own strength, an inner force that takes us beyond fear and anxiety.

Given the relationship between breathing and mental states, for a yoga teacher it is essential to know how pranayama works in the human being, even before knowing the techniques of pranayama. Especially when dealing with anxious students, who are becoming more and more frequent today.

Practising and knowing in-depth pranayama, for the yoga teacher, today is the ingredient to make a yoga lesson truly healthy.

Om Shanti

Felice Vernillo (Arjun yogi) owner https://www.shaktiyoga.it/ Author of Books of Yoga https://www.shaktiyoga.it/shakti-yoga-books.html 

Felice Vernillo-author Yoga Shakti Theory and Practice

A Yogi’s Brief Guide to Moving Through Loss by Way of the Chakras by Denise Payne

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Yoga Alliance (Australia/International) Master Yoga Teacher Denise Payne (Ubud-Bali)

Two years ago, I was in Indonesia preparing to lead a yoga teacher training beginning in 72 hours. My phone rang. On the other end, I was told my sister had just died from a heroin overdose. Speechless and gutted, I pulled my arms in front of my chest. I dropped my head into my hands and felt paralysed.

From my previous experience with loss, I knew these actions were causing a “shaking in” of the trauma. The best thing to do in this situation is to run around, move the limbs and yell— “shake out” the trauma. However, we’ve been conditioned to intellectualise the sadness first. This makes navigating and unravelling the inner workings of our feelings difficult, yet an understanding of the Chakras can help. This knowledge was integral in helping me deal with the loss of my sister. I hope it can serve you in your own unique grieving process.

Grieving Through the Chakras

The energetic system of the chakras defines how we move. Grief affects each chakra individually and the system as a whole. Each chakra (energy center) has its own purpose and receives energy or information from the outside world. Chakras assimilate and integrate this energy, combine it with their particular states and expresses this combination back into the world.

1st chakra, Muldhara – stability and survival: Healing from loss and grief here comes through grounding practices. Silence and slow and methodical movements nurture it. Sink into the support of gravity.

Pro tip: garden, get your hands in the dirt.

2nd chakra, Svadisthana – fluidity and emotions:This chakra likes flow of all kinds. Nurture it by experiencing pleasure through all of the senses. Eat delicious and nourishing foods. Look at the beautiful blue sky. Flow in your yoga practice—combining breath and movement supports the relationship between the first and second chakras.

Pro tip: dance.

3rd chakra, Manipura – power and self-discipline: Nurture this chakra by caring for your first two chakras daily. Consistently roll out your yoga mat and move. This ignites the fire this chakra needs to thrive. 

Pro tip: care for your first two chakras, even when you don’t feel like it. 

4th chakra, Anahata – breath: Grief affects this chakra by making the breath shallow or causing it to be held.  Heal here through deep breathing—especially through the mouth in the early stages of grief. Notice how the body moves with each inhale and each exhale. Let the space between the two begin to lengthen naturally.

Pro tip: match the rhythm of the breath with the rhythm of your heartbeat. 

5th chakra, Vishuddha – creativity, speech, and listening: When grieving, listen to others share their stories of loss and heartache. Meet with people who can relate to your experience without judgement or sympathy, heard by people that understand that it’s your journey, your own healing timeline.

Pro tip: sing.

6th chakra, Ajna – perception of ourselves and others:We can easily allow the perception of a loss to define us. Who are we once someone is gone? Do we feel guilty moving on? Through experience, I know that the sixth chakra will feel supported, if the time has been taken to care for the lower five properly. 

Pro tip: sit quietly with the eyes closed. Bring the gaze up to the space between the eyebrows and connect to your inner wisdom.

7th chakra, Svadisthana – connection and attachment:The healing journey encompasses the attachment to our perceptions and the stories we tell ourselves. Who are we if we are no longer that thing which defined us? Do your grounding practice. Give the first chakra what it needs to build a foundation, then slowly work your way up through the chakra system, to find answers. 

Pro tip: practice stillness. Commit to one minute at a time, then slowly increase the time.

After my sister died, I found safety in my anger and brokenness. It served me until one day it didn’t. If I had rushed the healing process to suit someone else’s timeline, I wouldn’t feel as whole as I am beginning to feel right now. When grieving, take your time. Go through the process of nurturing your chakras, and the healing will find its way. 

Denise Payne Teacher Training School in Bali One Song Yoga has been serving the yoga community as a registered school since 2009. Our guiding principles are steeped in yoga tradition and philosophy and offer bespoke teacher training to fit the growing needs of the expanding yoga community. www.denisepayneyoga.com

Yoga a Noble Tradition

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Yoga – a Noble Tradition by Sadhviji Bhagawati Saraswati

Sadhvi Bhagawati Saraswatiji

The Divine Sadhvi Bhagawati Saraswatiji Spiritual Leader, PhD, books author, director International Yoga Festival Rishikesh and much more….

The noble traditions of Yoga, Meditation and Pranayama have, over the last three decades, become a catalyst for transformative and positive changes to the mind, body and spirit. As an example, in the United States, yoga practice increased from 9.5% of the population in 2012 to 14.3% in 2017 according to a 2017 National Health Interview Survey. Involvement by children doubled during the same period.  As part of this increased participation, people are coming to realize that Yoga is more than asanas and meditation.

Yoga, as taught by Patanjali, is an eight-fold path with each limb flowing gracefully and naturally, one into the other, yet flexible enough the limbs may be experienced ordered in a multitude of variations. The first two limbs of Yoga are the Yamas and Niyamas, or the ethical rules for living and interacting within community. This, by extension, can encompass the world at large. The third limb refers to the practice of asanas for keeping the body healthy and supple. Asanas are also critical for preparing the mind for the more subtle practices that come next. The fourth limb is Pranayama, or control of the breath – the vital energy permeating the body. It is said that the number of breaths we are allowed to take on this earth was written at the time of our birth. Yoga teaches that longevity depends on the rate at which we breathe. As we lower the rate of breathing, we can increase the length of our lives. Pranayama has an effect on both body and mind, and is a means of attaining higher states of awareness and consciousness.

The final four limbs help to refine and discipline the mind. They are Pratyahara or control of the senses, Dharana or concentration, Dhyana or meditation and contemplation, and Samadhi or enlightenment. One very powerful Dharana is envisioning the world completely devoid of our presence. This reminds us that we are not this body and nothing material is of substantial importance. Samadhi is the final state of enlightenment and oneness with the Supreme Consciousness.

Yoga is primarily a spiritual process designed to help the practitioner attain self -knowledge and Samadhi. It is rooted in Sanatan Dharma. Millions of people around the world are involved in the practice and spread of Yoga. From its origins as Ashtanga, many asana variations have been developed. Examples include Vinyasa, Iyengar, and Bikram. The essence of the original practices, however, remains intact because no new asanas have been developed.

Yoga is also a science that has been verified using scientific methods. Tests have been conducted for decades on the effect of Yoga on the body and mind. Studies show asanas, pranayama and meditation in combination with allopathic medicine can be an alternative treatment for many health issues. Research is now being undertaken to determine whether Yoga can cure and prevent cancer. Initial findings are encouraging, and show that yoga improves the physiological and physical symptoms of cancer patients and reduces stress, thereby improving quality of life.  Yoga is also being studied to determine its effectiveness in treating issues such as autism, PTSD, trauma, anxiety disorders and issues related to the mind.  On the individual level, yoga is an experiential process because the practitioner can directly observe changes in their body and mind as a result of a sustained practice

A whole world of possibilities is available through Yoga, and new opportunities are being discovered every day. Yoga can be considered one of the most important tools in the twenty-first century for health and well-being – physical, mental and spiritual. We humbly request that all teachers and practitioners treat Yoga as their most precious jewel and protect it in the same manner.

Biography

Sadhvi Bhagawati Saraswati, Ph.D, was raised in an American family in Hollywood, California and graduated from Stanford University. She was completing her Ph.D. when she left America in 1996 to live at Parmarth Niketan in Rishikesh, India. She has been living there for 22 years, engaged in spiritual practice and service.

She was officially initiated into the order of Sanyas (monastic renunciation) in the year 2000, by His Holiness Swami Chidanand Saraswatiji, one of the most revered spiritual leaders in India and the President of Parmarth Niketan.

Sadhviji serves as:

Meet  Sadhviji at the IYF 1- 7 March 2019 Rishikesh – Parmarth Niketan Ashram 

Yoga Alliance (International/Australia Proud Media Partner International Yoga Festival 2018/2019

Yoga Alliance (Italia/International) -Media partner International Yoga Festival 2018/2019

Yoga Alliance (Italia/International) proud Media Partner of the International Yoga Festival 2018/2019

Yoga Alliance Australia and Italia Introduced New Standards

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Yoga Alliance® – Australia and  Yoga Alliance® Italia Yoga Industry leaders Introduced New Standards for Yoga Training

As the popularity of yoga in the world grows each year, so does the need for more rigorous yoga teacher training programs. That is why Yoga Alliance® International/Australia and Yoga Alliance®-Italia/International (sister organisations) believe that yoga teachers and training providers deserve a better support system in comparison to what they have had in the past. Let’s see how…

In 1987 the International Yoga Federation (IYF), the largest yoga organisation in the world, under the honorary Presidency of Indra Devi (a.k.a.The First Lady of Yoga) created standards to celebrate yoga teachings of all traditions and the diversity, harmony and integrity of yoga practices all over the world

The IYF implemented three yoga teacher training systems:

1) The Indian Traditional Gurukula System.
2) The American System or Standards by hours.
3) The European System by Programme and years.

Since 2000, the most significant independent world’s renowned Yoga Alliance organisations (Australia/Italy/International/Canada/UK-Professionals/USA) the yoga community’s primary advocacy organisations and Register of certified yoga schools and teachers, have adopted standards for teacher training by hours. The most commonly used and widely accepted 200-hour YTT international standard was created in 2001 to set forth the minimum hours required to become a yoga teacher anywhere in the world.

In January 2017, the Yoga Alliance® International/Australia and its sister organisation Yoga Alliance® International/Italia’s Educational Standards Committee (ESC) assembled a diverse range of experts within the yoga industry for a comprehensive review of the existing yoga teaching standards (most standards are voluntary in the sense that they are offered for adoption by people or industry without being mandated in law) supported by both organisations. The decision was based on the proliferation of low quality yoga teacher training, inadequately trained yoga teachers and unscrupulous providers who deliver substandard training,

The two organisations felt that their existing standards were out of date and restrictive in their breakdown of course content and hours. Rather than requiring a specified narrow curriculum, the ESC decided that keeping the bar high for training programs content, structure, the number of contact hours a program should incorporate, the experience of the teaching faculty, the course entry prerequisites and online learning, within a reasonable period of time would increase acceptance and integration of yoga teachers within the industry.

After exploring a variety of existing credentialing models, the ESC proposed to improve the foundation of the existing credentialing system by raising the Standards of Practice and level of professionalism of credentialed yoga teachers and yoga schools and thus provide consumers with independent assurance that yoga professionals who hold Yoga Alliance Credential possess the knowledge, skill, or ability to practice their occupation competently.

Meaningful Standards for Yoga Teaching from Australia to Europe to China

In April 2017, after receiving input from member schools, world renowned yoga experts and experienced yoga teachers, Yoga Alliance® International/Australia added to its existing credentialing system the 250-PLUS and 500-PLUS hours standards both designed to elevate the profession of yoga teachers a title that has no legal force as there are no legal requirements for yoga teachers and there is no statutory legislation specifically governing the teaching of yoga anywhere in the world.

While the 200-hour widely adhered-to standard is a relatively new concept,Yoga Alliance®-International/Australia and Yoga Alliance®-Italia/International believes that 200 hours is just not enough to teach yoga. Besides, it has become a point of contention within and outside the yoga community.

Although some experts may agree that the 200-hour model is more accessible for aspiring yogis, more studios and experienced teachers welcome the 250 PLUS and the advanced 500 PLUS hour standards instead. The “PLUS” standard enables training providers to incorporate more hours of study, practice and teaching methodologies into their programs so aspiring teachers can go more in depth into the study and teaching of yoga to prepare themselves to teach beginning and intermediate yoga classes.

On September 1st 2017, Yoga Alliance® ItaIia/International signed a “Partnership Agreement” with the C.S.E.N (Italy’s largest National Educational Sport Organisation) and its sister organisation Benessere C.S.E.N to implement the “PLUS” standards in Italy. The C.S.E.N is recognised by the Italian National Olympic Committee C.O.N.I and by the Italian Paralympic Committee C.I.P.

The C.SE.N aims to promote and disseminate sporting activities with high social value, to establish favourable conditions for a wider development of physical education, sports and health as well as cooperating with autonomous organisations from other countries.

In 2015 as part of the organisation restructure, the C.S.E.N established the National Holistic Sector Benessere C.S.E.N www.benesserecsen.it a body engaged in the drafting of national guidelines and reference standards for the training of holistic operators and yoga teachers, defining training courses curriculum and minimum hours. With yoga  been practised by more than two million people in Italy, the Benessere C.S.E.N has become Italy’s largest Register of Yoga Teacher and schools.

The agreement between the C.S.E.N and Yoga Alliance® ItaIia/International has given rise to a series of initiatives aimed at improving many aspects in the international and national Yoga industry. Among the first actions taken was the need of the C.S.E.N to equalise the training standards of the Yoga sector in Italy to the international ones.

Following the important decision by both organisations to raise the minimum training standards from the basic 200 to 250 and 500 PLUS hours,as of September 1st 2017, Italy is the first European country and the second in the world after Australia to have implemented new standards for yoga training courses. Upcoming projects and ongoing initiatives see the two organisations acting in constant and harmonious symbiosis.

The New Standards can be used freely by other Yoga Organisations
Although Yoga Alliance®-International/Australia and Yoga Alliance® ItaIia/International Standards might be a great reference point for other organisations, they are not legally binding. In fact, both organisations permits its standards to be used freely by other organisations if they see fit.
Following the review of the standards scheme from Yoga Alliance®-International/Australia and Yoga Alliance® ItaIia/International, miles away from Italy and Australia, a U.S-based organisation by the name of Yoga Alliance on September 1st 2017 (the same exact date Yoga Alliance® ItaIia/International implemented the new standards scheme) announced on their website: “The New Standards Review Project”.

Yoga Industry Innovators

Yoga Alliance®-International/Australia and Yoga Alliance®-Italia/International were the first Alliance organisations to understand the importance and need for innovation. Bringing innovation meant being open to new ideas and being able to adapt to change.

Offering new credentials such as: RYS 250 PLUS/350 and 500 PLUS hours and new meaningful standards to those who meet the requirements of the standards means that a registered yoga teacher has met certain criteria and has made a commitment to becoming a safe and qualified teacher.

  

  Yoga Alliance e CONI Italia

Teaching Yoga

In composing the Teacher Training program, I came across a series of personal reflections … “Who is the Yoga teacher?”, “What does it mean to teach Yoga?”

Fundamental questions for those who decide to start a training course, which often go into the background, focused on finding a suitable course for hours .. for the subjects studied .. for costs.

But they are also fundamental questions for those who already teach, reflections that sometimes do well to face ..   And then I rediscover and remind myself that teaching Yoga does not consist in simple information that the teacher transmits and disseminates, keeping them detached from oneself and leaving them at the end of the day in a Yoga Shala.

What one theaches should be one’s own state of being, a way of life that is necessarily part of the teacher himself. In learning Yoga, the teacher can accompany and support the student only to where he has come himself, he can point a light only to those places in which he was willing to cross. It can empathize with the student’s research and with the problems that may emerge in the course of this research, just because he personally embarked on the same journey.

Here then teach Yoga is continuous research, a continuous discovery of themselves, those sides that every time we find new, fragments of us that from time to time, experience after experience, we bring to light to find that balance so difficult to reach .

And then I remind myself that the foundations of the Yoga tradition are closely linked to the conduct of a life in which our actions are congruent and consistent with our values ​​and with what we transmit to others.   If we present ourselves as

“Yoga Teachers”, which is science and the art of living, then we must put ourselves into practice that way of life. If, on the contrary, we only want to teach positions and postures, then it is better to give to what we do a name different from Yoga.

A long journey … towards the Heart of Yoga ..

Article by Amrita Ceravolo Yoga Alliance (Italia/International) Master Yoga Teacher, Vice president of “Sathya Yoga – International School of Yoga Studies”, in Milano (Italy) affiliated with Paramanand Institute (India). Honorary Director of “Paramanand Institute of Yoga Sciencese & Research” (India), Honorary Director of “International Association of Indian Yoga” to find more about Amrita’s events and Yoga Teacher Training Courses visit her website :www.sathyayoga.academy  www.facebook.com/profile.php?id=100006514069373

Amrita Ceravolo Master Yoga Teacher

Amrita Ceravolo Utthita Astha Padangusthasana

  

 

Amrita Ceravolo Ustrasana Variation