"Mind-body medicine focuses on how the brain, mind, behaviour  and body interact, and on the powerful ways in which emotional, mental, social, spiritual, and behavioral factors can directly affect health. It regards as fundamental an approach that respects and enhances each person's capacity for self-knowledge and self-care, and it emphasizes techniques that are grounded in this approach.

Mind-body medicine typically focuses on intervention strategies that are thought to promote health, such as relaxation, hypnosis, visual imagery, meditation, yoga, biofeedback, tai chi, qi gong, cognitive-behavioral therapies, group support, autogenic training, and spirituality. The field views illness as an opportunity for personal growth and transformation and health care providers as catalysts and guides in this process." (Excerpts from MIND-BODY MEDICINE: AN OVERVIEW, NIH-NCCAM document)

Right now, the Mind-Body Studies and Fitness Program of the Center for Complementary and Integrative Medicine of DLS-HSI focuses on using modern adaptations of Hatha Yoga as a relaxation training tool, on top of its strength- and flexibility-training benefits.

 

     At CIM's Mind-Body Studies Section training room: Gentle Yoga (above, a Ying Yoga sequence ) can be suited for both healthy individuals as well as for people with special health conditions;  Vinyasa flows (e.g., a flowing sequence of yoga poses from standing, supine and prone positions, below) can be vigorous if done repetitively, and are meant mainly for people who are generally fit.

 

 

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Mindfulness-Based Stress Reduction

A Wisdom Archive on Mindfulness-Based Stress Reduction

• Lord, make me an instrument of your peace,
  Where there is hatred, let me sow love;
  ...where there is injury, pardon;
  ...where there is doubt, faith;
  ...where there is despair, hope;
  ...where there is darkness, light;
  ...where there is sadness, joy;
  
  Grant that I may not so much seek
  ...to be consoled as to console;
  ...to be understood as to understand;
  ...to be loved as to love.
  
  For it is in giving that we receive;
  ...it is in pardoning that we are pardoned;
  ...and it is in dying that we are born to eternal life.  
• 
  [ An opening prayer can help set the tone for relaxation at the beginning of a yoga class. Poetry reading or listening to nature music or short guided meditation audio can also start a yoga class. This is followed by deep breathing exercises. Next would be warm-up poses or the Sun Salutation flow series. Then, new or old postures are reviewed, demonstrated and practiced. The end of the class is generally done with a deep relaxation pose (Savasana) and if time permits, yoga nidra - also commonly known as deep muscle relaxation technique in Western circles.]
  
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 YOGA ROUTINES FOR BUSY PEOPLE

The Sun Salutation is a sequence of twelve yoga positions, linked together by a flowing motion and accompanied by five to six  deep special breaths (depending on practitioner). Each of the twelve positions contributes to stretching a different part of the body and different muscle groups. Moreover, it helps expanding and contracting the chest in order to regulate breathing.

The Sun Salutation flow series is recommended for practitioners of all ages and especially for the ones who cannot dedicate a lot of time to their yoga routine. The reason why this pose is so highly appreciated has to do with the fact that it involves most of the muscle groups, as well as the respiratory system.  The slow, controlled physical movements, mainly consisting of forward bends and backbends,  follow the deep breathing, just like a surfer riding on the waves of the ocean. It is the conscious synchronization of movement with breathing which contributes to the relaxation response, while enhancing strength and flexibility in the long run. When one is able to execute the Sun Salutation flow series comfortably in a slow, controlled manner after repeated trials and sessions, the practitioner can now decide to turn it into an aerobic exercise by increasing the tempo of transition from one pose to the next pose, in several cycles. Just be sure to relax after terminating the flow series, with either a sitting or lying-down meditation posture (savasana) , going back to slow, controlled breaths until one normalizes the breathing pattern.

Specialists and yoga trainers recommend this exercise for the daily routine, as it can contribute in a very efficient way to the flexibility of your spine and joints.  There are many variations of the Sun Salutation flow series. Below is a 12 position-version. (Most of the figures below from www.yogapoint.com ).

* The first of the twelve positions require you to stand up with your feet together. 

1. Your palms should be in praying position, in front of your chest. Once you make sure your weight is evenly distributed, exhale profoundly.(MOUNTAIN POSE OR PRAYER POSE)

2. While inhaling, push the arms up, keep the legs straight and relax the neck. 



3.  While exhaling fold your body forward, press your palms down and try to place your fingertips in line with your toes. (STANDING FORWARD BEND)



Mountain       Raise hands         Standing
or Prayer           (2)                      Forward
Pose (1)                                       Bend (3)

4. While inhaling bring a leg back (start with left leg) and place it on the floor. Arch your back and lift the chin. (LUNGE POSITION, sometimes called HALF-COBRA POSE)

 (4)

5.  Bring the other leg back and try to support your weight on hands and toes. Keep your chin down and retain or normalize your breath, while performing this move. (PLANK POSITION)

(5)

6. While exhaling, lower your knees and then your forehead/ chin  touching mat, but keep your hips (butt) up and make sure your toes are curled under. (8-POINT CONTACT POSE OR ASHTANGA POSITION)

(6)

7. Lower your hips, while inhaling. Point your toes and raise upper trunk with straightened arms, while bending   back as far as possible. Your shoulders should be kept down and your legs together. (UPWARD DOG  POSITION OR STRAIGHT ARM COBRA POSITION)

 (7)

8.  Curl your toes under and, while exhaling, raise your hips/ butt. You should end up in a V position. You should push your heels and head down, while keeping your shoulders back. (DOWNWARD DOG POSITION)

(8)

9. While inhaling, step forward and place left leg between the hands. Keep your chin up, while resting the other knee on the floor. (LUNGE POSE OR HALF-COBRA POSE, OPPOSITE LEG)

 (9)

10. Bring the other leg forward and bend down from the waist keeping your palms on the floor. Exhale. (STANDING FORWARD BEND POSE)

(10)

11. While inhaling, stretch your arms forward and then up and back over your head and try to slowly bend back.

(11)

12. Return to the upright standing position, while exhaling, and bring your arms to your sides. (MOUNTAIN POSE)

 (12)

AFTER REPEATED CYCLES OF 3 - 6 TIMES, BE SURE TO RELAX IN THE SAVASANA or LYING DOWN- DEEP RELAXATION POSITION , or in any Sitting meditation position, for 3 - 20 minutes depending on intensity and number of cycles of the flow series  performed.


Slowly go back to slow, controlled breaths until one normalizes the breathing pattern and heart rate to resting levels.

[After sufficient practice, 13 -20 times can be made into a regular weekend practice, at a slow or fast, aerobic pace. During busy days, slow execution of up to 3 -5 times would be sufficient. Be sure to relax after every 'Sun Salutation" flow series ! ]

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