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Yoga Teacher Training Manual Pdf
hello everyone. as a graduate studentat stanford university, and also now a psychologistand research scientist, i've been continuously amazedby the beauty of the campus, the sun that bathes the campus every day,
Yoga Teacher Training Manual Pdf, and the amazing scholars that surround us. however, i've also been dismayedby another fact: i often see that the studentsare miserable, they're anxious; there's so much stress.
my first year as a graduate student there,there were three suicides on the campus. so in response to this,my colleague, carole pertofsky, head of health promotion, and istarted a science of happiness class with the hopes of increasingwell-being in some way. one day, one of the studentscame up after class to carole and said, "i have to drop out. this class goes againsteverything i've ever learned." carole asked, "what do you mean?" the student said, "my parents told mei needed to be very successful.
and when i asked them,'how do i become very successful?' they said, 'you must workvery, very hard.'" when the studentwent back to them and said, "how do i knowwhen i'm working hard enough?" her parents said, "when you're suffering." (laughter) it can seem very shocking, and yet we've all bought intothis misconception to a certain degree. there's a misconception out therethat in order to be successful
we have to sacrificeor at least postpone our happiness. in particular, there's this idea that you cannot have successwithout stress, and i think you'd probably agree with methat that idea is out there. my field of research is the science of happiness, of well-being,of fulfillment, and also of resilience. the more i dove into the literature,the more i saw that we have it all wrong. while we certainly cannot control the amount of stressthat's coming our way,
we can't control the pressurethat's coming our way, whether it's professionalor whether it's personal, we will all face life stressors. we all have, and we willcontinue to do so. there's not much we can do about that. however, there's one thing we can control,and that is the state of our mind. i've worked with arguably the moststressed individuals in our society - veterans coming back from iraqand afghanistan with trauma. these young men and women,as you most probably have heard about,
live in a constant stateof fight-or-flight. it's as if that stress responsehasn't been turned off. as a consequence, they cannot sleep. they have nightmaresif they actually do manage to get a wink. during the day they have flashbacks. they could be in their cardriving on the highway and have a flashbackof being back in combat. they have difficultiesin their relationships with other people, and they have a hard timeholding onto a job,
let alone going to school. one thing that we're seeingin the literature is that therapy and the pharmaceuticalinterventions being offered to them in many cases do not work, and in many casesare not acceptable to the veterans who don't like the side effectsor who don't like the treatments. so what we wanted to dowas do something completely new, and that's how we fit intothis tedx theme of "what's new," yet it's also very ancient.
in fact, it's something you're doingright now: breathing. breathing is the only autonomic functionthat you actually have a say over. it's harder to control- for example, your heart rate - but your breathingis something you can control at your own volition, if you like. when you inhale,your heart rate increases, and when you exhale, it decreases. when you inhale, you feel energized,and when you exhale, you relax. if you deepen your breath,if you slow your breath,
and in particular,if you lengthen your exhales, your heart rate decreases,your blood pressure decreases, and you're tapping intoyour parasympathetic nervous system, the opposite of fight-or-flight:the rest-and-digest nervous system, calming your whole system. another really interesting factabout the breath is how closely linked it iswith our emotions. you've probably noticedon days you feel very anxious, your breath might bevery short and shallow;
the same happens when you're very angry. if you look at someone who's very happy, like little kids running in the sprinkler, you can just seehow deeply they're breathing, you can practically seetheir abdomen moving. other examples are sobbing and laughing. those are some very obvious ways in which our breathis linked in to our emotions. a psychologist named pierfilipporan a very interesting study.
to look at this phenomenon,he invited participants into the lab, and he asked them to evokecertain emotions within themselves; emotions like happiness,sadness, and so forth. he looked at how deeply they breathed, he looked at the length of their breath to determine whether there wasa certain pattern of breathing that corresponded to the emotion. lo and behold, he foundthat there was a very unique footprint to each one of the emotionsin terms of breathing pattern.
the more interesting part of the study,however, was the second part, in which he invited completelydifferent people into the lab, and he only gave them the instructionto do the breathing the breathing patterns he had noticedin the first part of the study, he instructed the participants to do, and after that, he asked them,"how do you feel?" you can probably imagine what he found. he found that they startedto feel the emotions that correspondedto the breathing pattern.
this is actually revolutionary. we've all had intense emotions, and we all know how very challenging it isto talk ourselves out of those emotions. you can say, "relax, relax,"or "don't be so mad; calm down." it's very challengingwhen the emotion is intense. it's even worse when someone elsecomes up to you and they think they're being helpfulby telling you to calm down. we invited veterans into the lab, and half of them participatedin a week-long breathing program
called sudarshan kriya,or sky meditation for short. this week-long program -they came in a couple of hours a day, and they learned a seriesof breathing techniques, and by the end of that week, their anxiety levels had droppedto subclinical levels. they were able to sleep again. after the week was over we wanted to see,"how long does this effect last?" so we, again, tested them a month later. we found that the benefits had lasted,they were still sleeping.
they were still feeling better. again, we tested them one year later, and the benefits also had lasted,suggesting permanent improvement. in fact, there's a documentary filmthat was made about the study called "free the mind" where you can follow the livesof two of the veterans, and the transformationsthat happen in their lives. one of them said,"thank you for giving me my life back." he's now gone on to become an instructorand is teaching other veterans.
the fact that we can use the breathto impact the state of our mind means we have a tool at all times,no matter what we're facing; to calm ourselves down,we just need to tap into it. some of you may have stressful commutes. you may not like being in the car, it raises that anxietyor sometimes anger for people. jake was on probablyone of the most stressful commutes that you can ever imagine. he was the marine corps officerin charge of the last vehicle
on a convoy in afghanistan. all the other carshad passed safely ahead of him. yet his vehicle, unfortunately,drove over an ied - an improvised explosive device. there was a very large bang. when the dust had settled,he looked down, and he saw that his legswere fractured below the knee. in that moment, he remembereda breathing technique that he had learned in a book called"on combat" by lieutenant colonel grossman
for young officers. it shared a breathing technique whereby you breathe infor a count of four, hold for a count of four,out for a count of four, hold for a count of four,like a square breath. in that moment, he remembered it,and he started to breathe in this way. thanks to that,he had the presence of mind to check in on his men,make sure they were all ok. he had the presence of mindto give orders to call for help.
he had the presence of mind to tourniquet his own legs,to prop them up, and only then,when he had done his duty, when he had taken careof everything, he lay back, and that's when he passed out. later, he found out that had he not hadthat presence of mind, he would have fallen into a coma,or he would have bled to death. jake attended my wedding, he's a friend. he's wearing prosthetics,and it hurts him a lot to stand.
yet, at my wedding i saw him dance. if jake can have the presence of mind,thanks to the breath, so can we. it's one of the greatestsecrets out there, and i really hopeyou take it home with you, because i really thinkit's an idea worth sharing. thank you. (applause)
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