Late Fall/2009
LifeForce Yoga
How do we welcome feelings of anticipation or even excitement–a vacation, a new relationship, a new project–without creating expectations that are bound to be disappointed? I’m one of those people who dives in with enthusiasm. What I’ve found that keeps expectations in check, is to allow a complete embracing of the excitement–a total Yes! to the feeling, and to the moment, and at the same time, I allow a stepping back to appreciate how good it feels to be excited. In other words, let the excitement be about itself and not dependent on the trigger–the vacation, the relationship, the project. It’s the same with any feeling, even sadness and lethargy. When we embrace and welcome anxious feelings, for instance, and know that the feeling is there to protect us from harm, just as that fight or flight response protected our ancestors from predators, we can appreciate the feeling itself. When we say, “yes” to the feeling, as distinct from its trigger, the feeling begins to moderate.
In these uncertain times, I think that acknowledging our emotions and then stepping back to appreciate the role of that feeling in our lives is a vital piece of staying in balance. Certainly Yogic practices help us do that. Whether you have a seated meditation practice, use Yoga Nidra, or simply practice asana with an observing mind, while staying present to breath and sensation, you are cultivating the witness, the ability to step back, to feel your feelings without reacting to or constricting around them.
YOGA BETTER THAN MEDICAL THERAPY FOR BACK PAIN & DEPRESSION
Often people who suffer from chronic low back pain have depressed mood as well. A new study by West Virginia University researchers published in the September issue of the journal Spine suggests the practice of yoga provides a better alternative for overcoming chronic pain and depression than standard medical therapy.
The 90 study subjects, who experienced mild to moderate functional disability, were randomly assigned to the yoga group (Iyengar Yoga classes twice a week for 24 weeks) or the group that received conventional medical therapy.
“The yoga group had less pain, less functional disability and less depression compared with the control group,” said Kimberly Williams, Ph.D., research assistant professor in the Department of Community Medicine.
“These were statistically significant and clinically important changes that were maintained six months after the intervention.”
Depression During Pregnancy – Antidepressants Linked to Birth Problems
In a recent study that appears in the October issue of Archives of Pediatrics & amp; Adolescent Medicine, researchers found that Moms-to-be taking SSRIs had double the risk of early delivery. In addition, babies of mothers who took SSRIs during pregnancy were significantly more likely than infants in whose mothers did not take antidepressants to be admitted to the neonatal intensive care unit. Babies admitted to neonatal intensive care had symptoms including seizures, jitteriness, infections, respiratory problems and jaundice that may have been caused by withdrawal from SSRIs or adverse effects from them.
Commentary: A pregnant woman who suffers from depression may be putting her newborn at risk if she chooses to support her own mental health through antidepressant therapy. But untreated depression carries risks of its own-including suicide. Additionally, if untreated, recent studies show that a mother’s depression can affect the emotional wellbeing of her children. There are non-psychopharmacological interventions like prenatal yoga classes that can support a mother-to-be, enabling her to balance her mood through evidence-based yoga practices. In addition to the mood-balancing yoga practices a mother learns, she can find community and support in a prenatal yoga class that can take her through the birth and the often socially-isolating postnatal period.
In fact, in another study published recently in Methods of Information in Medicine, researchers in Spain were able to predict with 80% accuracy those new mothers who would develop a postpartum depression. One of the primary risk factors was the extent of social support for the mother. A prenatal yoga class can provide an understanding community of like-minded women that can serve to support a mother-to-be through pregnancy, birth and the postpartum period.
Surviving the Tsunami: Yoga Breathing Significantly Reduced Depression and PTSD
Eight months after the 2004 South-East Asia tsunami, survivors living in refugee camps, who were given a yoga breath intervention had significantly reduced scores in both depression and PTSD scales as compared to a wait list control group. Those in the yoga breathing intervention group were taught Breath Water Sound (BWS), designed by Sri Sri Ravi Shankar and the Art of Living Foundation. The protocol includes four Yogic breathing exercises. A second group received both the yoga breathing intervention (BWS) and an exposure therapy (TIR) In the study published in the journal ACTA PSYCHIATRICA SCANDINAVICA, reseachers (Descilo T, Vedamurtachar A, Gerbarg PL, Nagaraja D, Gangadhar BN, Damodaran B, Adelson B, Braslow LH, Marcus S, Brown RP.) found that 6 weeks and 24 weeks after intervention both treatment groups maintained a 60% lower PTSD score and a 90% reduction in depression compared with pre-intervention scores. There was no significant difference between the two treatment groups (BWS and BWS + TIR). The addition of the exposure therapy to the breath program resulted in no further improvement.
Reduce Anger by Lying Down
Researchers at Texas A & M University found that the mere act of lying down can reduce anger. Researchers have known that mood can be altered by mimicking the facial and body movements of certain emotions (slumped shoulders can evoke sad, morose feelings, smiling induces an uplifted mood), but a new study recently published in the journal Psychological Science finds that when study participants who were in a supine position were insulted they did not show brain patterns associated with anger as compared to those participants who were seated when insulted.
Commentary: This study points to another good reason to practice Yoga Nidra, a deep relaxation technique that has been shown to be effective in the treatment of PTSD and is practiced lying down.
Calendar Highlights
Expressions of Grace
Grand Rapids, MI (October 23 – 25, 2009)
LifeForce Yoga to Manage Your Mood
This weekend workshop will focus on meeting the various moods with different yogic techniques. Sunday afternoon for Yoga Teachers, Psychotherapists and Health Professionals.
www.expressionsofgraceyoga.com/workshops.php?id=60
Internal Family Systems Annual Conference
Chicago, IL (October 29 – 31, 2009)
Amy will be leading morning LifeForce Yoga classes throughout the conference.
www.selfleadership.org
Kripalu
Lenox, MA (November 13 – 15, 2009)
LifeForce Yoga to Manage Your Mood
Amy will be leading a weekend workshop assisted by LifeForce Yoga Practitioners.
www.kripalu.org/presenter/28
The Lotus Pond
Tampa, FL (December 6, 2009, 9am – 4pm)
Joyful Breathing, Joyful Rest
Amy leads a day long LifeForce Yoga workshop with an emphasis on breathing and Yogic Meditation for your optimum mental health and well being.
www.yogalotusroom.com
Tucson, AZ (December 12, 2009, 1pm – 5pm)
LifeForce Yoga Workshop
Amy will be leading an all day workshop, details to be announced.
www.yogafordepression.com
Desert Redemptorist Center
Tucson, AZ (January 11 – 17, 2010)
LifeForce Yoga Practitioner Training for Depression & Anxiety ~ Level 1
This is a certification training for yoga teachers and health professionals. Those who have attended the Tucson Retreat & Training previously may also attend at a reduced rate. Amy will be joined by a number of well known presenters as well as assisted by Level 2 LifeForce Yoga Practitioners.
Training Information: www.yogafordepression.com/training.html
Faculty Information: www.yogafordepression.com/faculty.html
Registration Information: www.yogafordepression.com/Training_Registration.html
University of Arizona
Tucson, AZ (January 16, 2010)
9th Annual Women’s Mental Health Symposium
Amy will be giving a talk on the benefits of LifeForce Yoga in a clinical setting.
www.psychiatry.arizona.edu/html/programs/wmhp/2010symposium.htm
Kripalu
Lenox, MA (January 29 – 3, 2010)
LifeForce Yoga to Manage Your Mood
Amy will be leading a weekend workshop assisted by LifeForce Yoga Practitioners.
www.kripalu.org/presenter/28
Two Training Programs of Interest!
INTERNAL FAMILY SYSTEMS
This model of psychotherapy, developed by Richard Schwartz, PhD, works beautifully with the LifeForce Yoga practices. The Center for Self Leadership is offering Module 1 & 2 together for the first time, beginning in Seattle on November 6th.
Curriculum and Format
This training offers a unique opportunity to gain substantial knowledge about IFS concepts and techniques in only 7 training weekends. All the details are available at www.selfleadership.org (training page, Seattle #166, Brochure).
Trainers
Kay Gardner, MA, LCPC, and Paul Ginter, EdD, are two of our most experienced Lead Trainers. Each will lead one complete Module, skillfully supported by Assistant Trainer Bill Nagahiro, PhD, and a committed team of Program Assistants. (Kay Gardner is also trained as a LifeForce Yoga Practitioner.–AW)
LAUGHTER YOGA
Gita (Jill) Fendelman, a Kripalu-certified Hatha Yoga teacher for over 30 years, who has trained with and been certified by Dr. Madan Kataria, founder of the World Laughter Movement, will be offering a Certified Laughter Yoga Leader Training, November 14 & 15 in Tucson, Arizona.
Here’s what Gita says about the training:
Laughter reduces stress, enhances the immune system, helps manage pain and often relieves depression. Learn the many benefits of laughter, how to make a living teaching Laughter Yoga, market your services, start and run a laughter club.
For more information about this training, or others throughout the US, visit:
www.laughteryogawithgita.com 520-777-7544
(For the past two years, Gita has been a big hit at the Tucson LifeForce Yoga Practitioner Training Level 1. She’s returning to the January, 2010 training to offer a session of Laughter Yoga.)
50 Ways to Soothe Yourself without Food
by Susan Albers, PSY.D.
50 Ways to Soothe Yourself without FoodWhether you numb out or self-soothe with food, or work with people who do, this book can be a valuable tool. Dr. Albers practical suggestions and reader-friendly approach offers mind-body strategies that may help you reconnect with your own strengths and find wholesome community with others. I highly recommend this book.
Essence of the Upanishads: A Key to Indian Spirituality
by Eknath Easwaran
Essence of the UpanishadsOriginally published in 1989 and revised and reissued this year, this book demystifies the essential insights of the Upanishads, which are the sacred wisdom texts of Indian spirituality. Easwaran was able to distill the lessons of the Katha Upanishad, retelling the original quest story (Young man learns the meaning of life from Death himself)in contemporary terms that Westerners can relate to. Easwaran translated the Upanishads and the Bhagavad Gita during his lifetime, but If you don’t think you’re the scholar who will unravel the meaning of Indian mysticism on your own, then this book is for you.
