Yoga for a Yoga for a Positive Positive

PsychologyPsychologyPsychology 1504Psychology 1504

April 24, 2008April 24, 2008

Debbie CohenDebbie Cohen

Why yoga?Why yoga?

Emily storyEmily story

Tool for well-beingTool for well-being

Conviction from experienceConviction from experience

OverviewOverview

Common Objective of Positive Common Objective of Positive Psychology and YogaPsychology and Yoga

What is Yoga?What is Yoga? How Yoga works to cultivate a How Yoga works to cultivate a

positive psychologypositive psychology Yoga and Positive PsychologyYoga and Positive Psychology Yoga for youYoga for you

Happiness??Happiness??

Happiness???Happiness???

Common pursuit of Positive Common pursuit of Positive Psychology and of Yoga philosophy, Psychology and of Yoga philosophy, teaching and practiceteaching and practice

Optimal state of human Optimal state of human functioningfunctioning

?????????????? Aristotle- eudaimonia Aristotle- eudaimonia Abraham Maslow- being cognition Abraham Maslow- being cognition

vs. deficit-motivated cognitionvs. deficit-motivated cognition William James’ healthy-mindednessWilliam James’ healthy-mindedness Martin Seligman’s optimistic Martin Seligman’s optimistic

explanatory styleexplanatory style Mihalyi Csikszentimihalyi’s flowMihalyi Csikszentimihalyi’s flow Barbara Frederickson’s Broaden and Barbara Frederickson’s Broaden and

Build theoryBuild theory

Optimal state of human Optimal state of human functioningfunctioning

?????????????? George Vaillant- mature defense George Vaillant- mature defense

mechanisms. mechanisms. Sublimation and altruism vs. suppression Sublimation and altruism vs. suppression

and projectionand projection ““I don’t want you to think less of yourself. I I don’t want you to think less of yourself. I

want you to think of yourself less.”want you to think of yourself less.” ““As fly higher, air cools Daedalus’ wings”As fly higher, air cools Daedalus’ wings”

(Positive Psychology conference, October, 2006)(Positive Psychology conference, October, 2006)

Tal Ben-Shahar- Permission to be human Tal Ben-Shahar- Permission to be human Daniel Gilbert- uselessness of stuck Daniel Gilbert- uselessness of stuck

compass compass (Harvard Magazine, Jan/ Feb. 2007)(Harvard Magazine, Jan/ Feb. 2007)

Current FascinationCurrent Fascination

Yoga’s perspective on Yoga’s perspective on happinesshappiness

Yoga and HappinessYoga and Happiness

Street lamp storyStreet lamp story

Daniel Gilbert on affective Daniel Gilbert on affective forecasting bias (2002).forecasting bias (2002).

Yoga and HappinessYoga and Happiness Taoist story of man and horse Taoist story of man and horse

““Everything is as it is and it’s all the Everything is as it is and it’s all the same” same”

-Zayda Vallejo-Zayda Vallejo

Yoga for a Positive Yoga for a Positive PsychologyPsychologyThe MindThe Mind

““I’ve had many catastrophes in my life, I’ve had many catastrophes in my life, some of which actually happened”some of which actually happened”

-Mark Twain-Mark Twain

Yoga, Nothing NewYoga, Nothing New

25,000 BCE Shamanism25,000 BCE Shamanism

3,000-1,900 BCE Indus-Sarasvati 3,000-1,900 BCE Indus-Sarasvati Civilization, North IndiaCivilization, North India

88thth-12-12thth c. Hatha Yoga- cultivating the c. Hatha Yoga- cultivating the bodybody

What is Yoga?What is Yoga?

Yoga Sutra 2Yoga Sutra 2ndnd or 3 or 3rdrd c. CE c. CE YSI.2: Yogas citta vritti nirodhah: A YSI.2: Yogas citta vritti nirodhah: A

technique to quiet the mind or “the technique to quiet the mind or “the restraint of the modification of the restraint of the modification of the mind-stuff is yoga” (Satchidananda, mind-stuff is yoga” (Satchidananda, 1999).1999).

YS I.12: Abhyasa and Viragya: practice YS I.12: Abhyasa and Viragya: practice and equanimity and equanimity

Yoga off the Mat and in Yoga off the Mat and in contextcontext

Four Branches of YogaFour Branches of Yoga Karma Yoga- actionKarma Yoga- action Bhakti Yoga- devotionBhakti Yoga- devotion Jnana Yoga- Self-studyJnana Yoga- Self-study Raja Yoga- will-powerRaja Yoga- will-power

Goal: Peace of MindGoal: Peace of Mind

Raja Yoga, the 8-limbed pathRaja Yoga, the 8-limbed path

1.1. YamasYamas

2.2. NiyamasNiyamas

3.3. AsanaAsana

4.4. PranayamaPranayama

5.5. PratyaharaPratyahara

6.6. DharanaDharana

7.7. DhyanaDhyana

8.8. SamadhiSamadhi

1.1. Behavior- Behavior- interactionsinteractions

2.2. Behavior- individualBehavior- individual

3.3. PosturePosture

4.4. BreathingBreathing

5.5. Withdrawal of Withdrawal of sensessenses

6.6. ConcentrationConcentration

7.7. Effortless nowEffortless now

8.8. Complete absorptionComplete absorption

Yoga for a Positive Yoga for a Positive Psychology:Psychology:

The Mind and MeditationThe Mind and Meditation Brain changesBrain changes

Greater activation in left than right Greater activation in left than right prefrontal cortex Richard Davidson, Jon prefrontal cortex Richard Davidson, Jon Kabat-Zinn et al. (2003)Kabat-Zinn et al. (2003)

New neural pathways New neural pathways (Krelman, Koch, & Fried, (Krelman, Koch, & Fried, 2000).2000).

More brain changesMore brain changes

Lazar 2005, 2006Lazar 2005, 2006

Resonance circuitry- Increased Resonance circuitry- Increased thickness in medial prefrontal cortex thickness in medial prefrontal cortex and insula, esp. right sideand insula, esp. right side

Empathy, interoception and attunement Empathy, interoception and attunement to self and others to self and others

Logical and intuitive processing.Logical and intuitive processing.

Hatha Yoga ResearchHatha Yoga Research

Decreased vulnerability to stress in Decreased vulnerability to stress in healthy exercising adults (Baldwin, healthy exercising adults (Baldwin, 1999)1999)

MoodMood 113 psychiatric in-patients POMS 113 psychiatric in-patients POMS

(Lavey et al, 2005)(Lavey et al, 2005) Emotionally distressed women Emotionally distressed women

(Michaelson et al, 2005)(Michaelson et al, 2005) Non-clinical subjects (Woolery, 2004)Non-clinical subjects (Woolery, 2004)

Research on Hatha YogaResearch on Hatha Yoga

Cardiovascular disease associated with Cardiovascular disease associated with insulin resistance in diabetes (Innes et al, insulin resistance in diabetes (Innes et al, 2005)2005)

Sleep (Cohen, 2004, Khalsa, 2004)Sleep (Cohen, 2004, Khalsa, 2004) Back pain (Sherman, 2005, Williams, Back pain (Sherman, 2005, Williams,

2005)- even 5 months later after 12 wk. 2005)- even 5 months later after 12 wk. programprogram

Migraines (John, 2007)Migraines (John, 2007) Increased GABA levels - depression and Increased GABA levels - depression and

anxiety down(Streeter et al, 2007)anxiety down(Streeter et al, 2007)

Body and MindBody and Mind

Stress ResponseStress Response Amygdala hijack (Reivich, 2002)Amygdala hijack (Reivich, 2002)

Hypothalamus and stress responseHypothalamus and stress response Tonus, blood pressure, blood sugar, heart Tonus, blood pressure, blood sugar, heart

rate, respirationrate, respiration

Relaxation ResponseRelaxation Response Anterior cingulate cortex and hippocampusAnterior cingulate cortex and hippocampus Good decision-making, empathy, emotion, Good decision-making, empathy, emotion,

memorymemory

Body and MindBody and Mind

Candace Pert on NeuropeptidesCandace Pert on Neuropeptides

Same neuropeptides are in the Same neuropeptides are in the endocrine system, the limbic system, endocrine system, the limbic system, the gutthe gut

Example: ThirstExample: Thirst

Yoga for a Positive Yoga for a Positive PsychologyPsychology

The Body, Hatha YogaThe Body, Hatha Yoga De-conditioningDe-conditioning Re-patterningRe-patterning

Body affects emotionsBody affects emotions

Self-perception theory or facial Self-perception theory or facial feedback hypothesis (Laird, 1974; feedback hypothesis (Laird, 1974; Strack, Martin, and Stepper, 1988; Strack, Martin, and Stepper, 1988; Sossignan, 2002; Schnall & Laird, Sossignan, 2002; Schnall & Laird, 2003)2003)

aka. What we do affects how we feel.aka. What we do affects how we feel.

““Issues in our tissues” Issues in our tissues” Patricia Patricia WaldenWalden

Body-based psychotherapiesBody-based psychotherapies Pierre Janet (1859-1947) Pierre Janet (1859-1947)

Lowen’s Bioenergetics, Gestalt, I. Rolf’s Lowen’s Bioenergetics, Gestalt, I. Rolf’s

Structural Integration, FeldenkraisStructural Integration, Feldenkrais

Yoga for Post-Traumatic Stress DisorderYoga for Post-Traumatic Stress Disorder Bessel Van der KolkBessel Van der Kolk

Acceptance? Re-pattern?Acceptance? Re-pattern?

Kriya Yoga YS.II.1: an intense effort Kriya Yoga YS.II.1: an intense effort which is directed by the which is directed by the discriminative faculty, our intellect, discriminative faculty, our intellect, to orient us towards clear seeing.to orient us towards clear seeing. Discipline- present moment awarenessDiscipline- present moment awareness Self studySelf study Orientation towards clear seeingOrientation towards clear seeing

Skillful means or Skillful means or perpetuating patterns?perpetuating patterns?

Obsessional practice of a Obsessional practice of a perfectionist perpetuating perfectionist perpetuating perfectionistic tendenciesperfectionistic tendencies

Practicing acceptance when Practicing acceptance when behavior is harming self and others.behavior is harming self and others.

Yoga for re-patterningYoga for re-patterning

Practice must be one that pulls us Practice must be one that pulls us out of self-centered patterns towards out of self-centered patterns towards clarity.clarity.

Yoga- loss of ordinary sense of self Yoga- loss of ordinary sense of self to open to larger sense of Selfto open to larger sense of Self

HowHow to be happy to be happy

Aristotle- golden mean. No one Aristotle- golden mean. No one action tendency always goodaction tendency always good

Arjuna in Bhagavad GitaArjuna in Bhagavad Gita

Path of maturity: self-referential to Path of maturity: self-referential to “hive emotions”“hive emotions”

Necessity of contextNecessity of context

“ “As Yoga practitioners and healers, As Yoga practitioners and healers, do we prefer to tell students that do we prefer to tell students that backbends are effective in backbends are effective in combating depression, rather than combating depression, rather than overcoming selfishness?” (Douglass, overcoming selfishness?” (Douglass, 2006).2006).

AlignmentAlignment

Ability to override habitual Ability to override habitual tendencies so have freedom to move tendencies so have freedom to move as is appropriate in any given as is appropriate in any given situationsituation Practice on level of bodyPractice on level of body Practice on level of mindPractice on level of mind Inform by Kriya yoga Inform by Kriya yoga MindfulnessMindfulness All for sake of peace of mindAll for sake of peace of mind

Whose Domain is it Whose Domain is it Anyway?Anyway?

Yoga for a Positive PsychologyYoga for a Positive Psychology A positive intervention to “broaden and A positive intervention to “broaden and

build” (Barbara Frederickson)build” (Barbara Frederickson)

Positive Psychology for YogaPositive Psychology for Yoga To provide context for an often de-To provide context for an often de-

contextualized practicecontextualized practice Calm the mind to be able to be stillCalm the mind to be able to be still

Positive Psychology and Positive Psychology and YogaYoga

A rose by another name?A rose by another name? Aristotle- eudaimonia Aristotle- eudaimonia

and the golden meanand the golden mean Abraham Maslow- Abraham Maslow-

being cognition vs. being cognition vs. deficit-motivated deficit-motivated cognitioncognition

William James’ William James’ healthy-mindednesshealthy-mindedness

Martin Seligman’s Martin Seligman’s optimistic explanatory optimistic explanatory stylestyle

Yamas and niyamas, Yamas and niyamas, part of raja yoga; kriya part of raja yoga; kriya yoga yoga

Meditative state where Meditative state where loss of ordinary sense of loss of ordinary sense of selfself

Niyama: sauca or Niyama: sauca or contentmentcontentment

Yoga as practice of Yoga as practice of recognizing and re-recognizing and re-educating habitual educating habitual patterns of thinking- patterns of thinking- meditationmeditation

Positive Psychology and Positive Psychology and YogaYoga

A wedding of east and west?A wedding of east and west? Mihalyi Mihalyi

Csikszentimihalyi’s Csikszentimihalyi’s flowflow

Barbara Frederickson’s Barbara Frederickson’s Broaden and Build Broaden and Build theory and Marty theory and Marty Seligman’s learned Seligman’s learned optimismoptimism

Gratitude and trustGratitude and trust

Bhagavad Gita: “He who Bhagavad Gita: “He who recognizes the inaction that recognizes the inaction that is in action, and the action is in action, and the action that is in inaction is wise that is in inaction is wise indeed…” (trans. indeed…” (trans. Prabhavananda & Prabhavananda & Isherwood, 1995).Isherwood, 1995).

YSII.33 Neutralize YSII.33 Neutralize unwholesome unwholesome thoughts by thoughts by cultivating cultivating wholesome thoughts.wholesome thoughts.

YSI.12 Practice and YSI.12 Practice and equanimityequanimity

The Place of ParadoxThe Place of Paradox

1998 Martin Seligman, President of 1998 Martin Seligman, President of APA coins “Positive Psychology” and APA coins “Positive Psychology” and it is as old as humankind.it is as old as humankind.

Non-judgmental acceptance of Non-judgmental acceptance of everything as it is AND technique to everything as it is AND technique to improve mind-stateimprove mind-state meditationmeditation hatha yogahatha yoga

Wedding of two worldsWedding of two worlds

Embracing paradoxesEmbracing paradoxes

Deep respect for eastern historical Deep respect for eastern historical and cultural context of yoga and use and cultural context of yoga and use the practice to support us in more the practice to support us in more fully embracing our own lives here.fully embracing our own lives here.

What is it to you?What is it to you?

Yoga- tool for peace of mind for Yoga- tool for peace of mind for youyou Regain balance, flexibility, strength, Regain balance, flexibility, strength,

focus, relaxationfocus, relaxation Awareness of patterns, where stuckAwareness of patterns, where stuck Start to become un-stuckStart to become un-stuck Conviction with experienceConviction with experience

What kind of yoga?What kind of yoga?

Meet yourself where you are and then Meet yourself where you are and then start to move in skillful direction.start to move in skillful direction.

Sedentary? Start with gentle yoga and Sedentary? Start with gentle yoga and gradually work towards more gradually work towards more challenging poses.challenging poses.

Obsessive exerciser? Start with dynamic Obsessive exerciser? Start with dynamic style and gradually move towards a style and gradually move towards a more meditative practice.more meditative practice.

What style of yoga?What style of yoga? MediumMedium

IyengarIyengar AnusaraAnusara SivanandaSivananda

DynamicDynamic Ashtanga (usu. hot)Ashtanga (usu. hot) Bikram (hot)Bikram (hot) Power yoga (hot)Power yoga (hot) Vinyasa (“flow”)Vinyasa (“flow”)

Gentle yogaGentle yoga HathaHatha KripaluKripalu SvaroopaSvaroopa ViniyogaViniyoga IntegralIntegral

SpiritualSpiritual KundaliniKundalini

How to find a teacher How to find a teacher near younear you

Listings of teachersListings of teachers

www.yogajournal.comwww.yogajournal.com

www.yogaalliance.orgwww.yogaalliance.org

Finding a good yoga Finding a good yoga teacherteacher

Reputation/ word of mouthReputation/ word of mouth Shop aroundShop around A good matchA good match Elicits mindfulness and relaxationElicits mindfulness and relaxation Understands how the body works Understands how the body works

and understands the posesand understands the poses Committed to the practiceCommitted to the practice Communicates effectivelyCommunicates effectively

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