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LifeForce Yoga® for Depression Research & News
From Amy Weintraub, MFA, E-RYT (500),
author, Yoga for Depression (Broadway Books)
Dear Friends, Colleagues
& Students,
I recently enjoyed a workshop with the yogi Mark Whitwell,
author of Yoga of Heart: The Healing Power of Intimate
Connection, who said something simple and yet profound:
Wake down, not up.
It's wonderful advice, I think, to stay grounded in our
bodies. Our bodies are always in the present moment, and
when we can listen to the messages they send us, we are more
present and aware, and less likely to feel overwhelmed by
the challenges life brings or the 50,000 thoughts that pass
through our minds each day.
It's especially important to "wake down, not up," during the
holidays and their aftermath, when it’s easy to get caught
in the waves of emotion—sad feelings about feeling separate,
worried feelings about buying gifts and other holiday
preparations, restless feelings beneath the grey skies of
January, joyous feelings when we do connect with friends and
loved ones. All of these emotions are part of the human
experience.
One of the gifts that our yoga practice provides is the
cultivation of the observing mind. When we can remain
present to the sensations in our bodies as we move and
breathe, we are cultivating that present moment awareness
that supports the development of the witness, what yogis
call the Seer. It is from this place, that we can observe
with equanimity our changing moods.
Current research in neuroscience supports this yogic
understanding. In an article by trauma recovery researcher
and clinician Bessel Van der Kolk, M.D., "Clinical
Implications of Neuroscience Research in PTSD," which
appeared in the June, 2006 issue of the Annals New York
Academy of Science, Dr. Van der Kolk says, "Once
[traumatized individuals] realize that their internal
sensations continuously shift and change [by attending to
their inner experience] particularly if they learn to
develop a certain degree of control over their physiological
states by breathing, and movement, they will viscerally
discover that remembering the past does not inevitably
result in overwhelming emotions."
You will see some preliminary results that support this
contention below, in a report on the results of Susan
Franzblau and her colleagues work at Fayetteville State
University in North Carolina, in offering pranayama
breathing instruction to victims of domestic violence.
May your practice provide an oasis of calm strength as you
move through the winter season.
Welcome to the 10th issue of LifeForce Yoga® for
Depression News!
In this issue, we’ll be reporting current research
and news of interest about yoga and mental health.
I'll highlight the events, workshops and trainings scheduled
through March, and I’ll offer a brief personal review
of yogi/musician Russill Paul's work.
Please feel free to share this information with your
friends, colleagues, clients and students.
NEWS: LifeForce Yoga® DVD
Almost Ready!
We’ve finished production of our first DVD, LifeForce Yoga® to Beat the Blues—Level I, which I hope to have
available by the Tucson Retreat and Training in January. I
am very happy with the production values. Not only was
national award-winning Director of Photography Dan Duncan
responsible for the creative shooting and editing in HD,
but he was a joy to work with. Musician and composer Bill
Cashman, of Cavern Recording Studios in Tucson, composed
the original score. Longtime yoga teacher and friend,
Bindu M.J. Delekta, of Sacred Circle of Yoga on Martha’s
Vineyard,
www.sacr edcircleofyoga.com whose rendering of the
Gayatri mantra and Om Namo Bhagavate are dear to my heart,
recorded those chants for the open and close. And pranams
and thanks to Krishna Das who shared his recording of
“Hara Hara Mahaadeva Shaambho,” from One Track Heart with us
for our lively joint warm up.
www.krishnadas.c om.
As I write this, we're busy preparing the study guide,
packaging design, marketing and distribution. Rose and I are
learning as we go, the ins and outs of DVD distribution.
Check the web site in January for a glimpse and ordering
information.
www.yoga fordepression.com
RESEARCH: Pranayama
Pranayama & Testimony Therapy increased Self-Efficacy in
Battered Women
In this first controlled study to examine the effects of
pranayama breathing on self-efficacy, the term that is used
to describe a sense of having control over one’s life, the
researchers found that although some factors improved for
all treatment conditions, the greatest effect on
self-efficacy for the battered women in the study was
derived from the combination of testifying about the abuse
to a trained listener and learning pranayama breathing
exercises.
In addition to physical injury, battered women often suffer
from depression, low self-efficacy, post- traumatic stress,
anxiety, and low self-esteem. According to the authors,
“when a woman experiences abuse, the lack of support and
loss of self-confidence can result in increased feelings of
hopelessness.” Therefore improving self-efficacy is an
important first step in increasing battered women’s sense of
self-worth and confidence so that they may be able to make
the changes in their lives that will free them from the
abusive pattern.
In this study, both the group that had the opportunity to
offer testimony of abuse to a trained listener of the same
race, and the group who was offered pranayama breathing
instruction, showed improvement, as compared to the control
group on the waiting list. However, the most significant
improvement was measured in the group who participated in
both Testimony and Pranayama instruction.
This study was supported by a grant from the National
Center of Minority Health and Health Disparities, NIH, and
conducted at Fayetteville State University in Fayetteville,
NC.
Franzblau S H, Smith M, Echevarria S, Van Cantford, TE.
Take a Breath, Break the Silence: The Effects of Yogic
Breathing and Testimony About Battering on Feelings of
Self-Efficacy in Battered Women. International Journal of
Yoga Therapy. 2006; 16: 49-57.
Correspondence: Susan H. Flanzblau, PhD.
sfranzblau@uncfsu.edu
RESEARCH: Hospital Survey on CAM
Alternative Medicine Going Mainstream
The survey, conducted and published by the American Hospital
Association every two years, shows the percentage of
hospitals offering one or more CAM services increased from
8% in 1998 to 27% in 2005.
Contrary to popular belief, researchers found that
complimentary and alternative medicine offerings were most
common in the Midwest (Illinois, Indiana, Michigan, Ohio,
and Wisconsin) and less common on the West Coast. The least
common areas to offer CAM services were in the South
(Alabama, Kentucky, Mississippi, and Tennessee).
The top six complementary and alternative medicine services
offered on an outpatient basis among hospitals offering CAM
were massage therapy (71%); tai chi, yoga, or chi gong
(47%); relaxation training (43%), acupuncture (39%); guided
imagery (32%), and therapeutic touch (30%).
Ananth, S. "Health Forum 2005 Complementary and Alternative
Medicine Survey of Hospitals," July 19, 2006. News release,
American Hospital Association.
RESEARCH: Meditation
Mindfulness and substance use in an incarcerated population
This study analyzed the effects of nine Vipassana meditation
interventions conducted at a minimum- security adult jail in
Seattle, Washington over a period of 15 months. 305 inmates
(mean age = 39) began the study, 173 completed a post-course
assessment, and 78 completed a 6-month follow-up. Each
intervention followed the basic format of Vipassana
retreats: participants practiced for up to 11 hours a day,
and were asked to refrain from speaking to each other. They
were taught breath awareness, relaxation, and non-reactive
observation of thoughts, feelings, and sensations. An
unusual aspect of this intervention is that the participants
were housed separately from other inmates during the 10-day
course, and were not allowed outside contact. Men and women
were taught in separate groups.
The study reports that participants showed significant
reductions in substance use (alcohol, marijuana, and crack
cocaine) compared to other inmates who received standard
rehabilitation and substance abuse treatment. Participants
also reported greater decreases in psychiatric symptoms and
greater increases in internal locus of control and
optimism.Among inmates who were released from prison during
the study, there were no differences in recidivism rates.
However, the overall recidivism rates may have been too low
(13%) or the study period too brief to detect long-term
differences.
Bowen, S., Witkiewitz, K., Dillworth, T.M., Chawla, N., Simpson,
T.L., Ostafin, B.D., Larimer, M.E., Blume, A.W., Parks,
G.A., & Marlatt, G.A. Psychology of Addictive Behaviors,
2006 Sep;20 (3):343-7.
Correspondence: Sarah Bowen, swbowen@u.washington.edu
CALENDAR HIGHLIGHTS
Tucson LifeForce Yoga® Retreat & Training
As I write this, we have two places left for our January
retreat in Tucson. If you are interested, please contact
Rose to see if space remains: rose@amyweintraub.com, 520
349-2644.
Symposium on Yoga Therapy and Research
Los Angeles, CA (January 18 - 21)
I look forward to seeing many of you at the first
International Symposium on Yoga Therapy and Research (www.iayt.org)
in Los Angeles, January 18 – 21st, where author and founder
of Somatic Yoga Eleanor Chriswell, EdD, and I will be
moderating a panel on the Emotional Aspects of Yoga Therapy,
with senior researchers and teachers Ian Cook, MD, David
Shapiro, PhD, Marla Apt (senior Iyengar teacher), Swami
Ramananda, Richard Miller, PhD, and Shanti Kaur Khalsa, PhD.
I’ll also be teaching a class/workshop on Yoga for the
treatment of depression at the Symposium.
Kripalu Center
Lenox, MA (February 2 - 4)
I’ll be back at “home,” to teach at Kripalu in Lenox, MA, on
the first weekend in February (2/2—2/4), offering LifeForce Yoga® to Beat the Blues. CEU’s are available for this
program.
http: //www.kripalu.org/presenter/28
Yes to Yoga
Estero, FL (February 11)
I’ll be offering a professional day-long workshop on
LifeForce Yoga® Therapy for Mood Management for yoga teachers
and other healing professionals at Yes to Yoga in Estero,
Florida, on Saturday, February 10th.
http://www. yestoyoga.com/
Joyful Yoga
Fort Meyers, FL (February 12)
On Sunday, February 11th, I’ll be in Fort Meyers, FL,
offering, LifeForce Yoga® to Live Your Bliss, a fun afternoon
of yoga, breathing and chanting for all levels, including
beginners at Joyful Yoga.
http://www.j oyfulyoga.com/
Bisbee Yoga Expo
Bisbee, AZ (February 17 -18)
I’m happy to be joining my fellow Arizona yoga teachers in
Bisbee, Arizona, at the Bisbee Yoga Expo, offering workshops
on both Saturday and Sunday, February 17th & 18th.
www.bis beeyogaexpo.com
The Crossings
Austin, TX (March 2 - 4)
I love to teach at The Crossings in the Texas Hill
Country, near Austin. I’ll be there teaching LifeForce Yoga®
to Beat the Blues March 2 - 4th. For more information call
877-944-3003 or visit
www.thecrossingsaustin.com.
Pyschotherapy Networker Symposium
Washington, D.C. (March 15 - 18)
Later in the month (3/15-3/18), I’ll be seeing many friends
in the psychotherapy world, at the Psychotherapy Networker
Symposium in Washington DC, where I’ll be offering a
pre-conference day-long workshop, a clinical presentation,
morning yoga and afternoon meditation sessions.
www.p sychotherapynetworker.org
Spiral Flight
Washington, D.C. (March 18)
After the Symposium, I’ll return to Spiral Flight Yoga
Studio in D.C. on March 18th to offer a 4-hour workshop for
all levels, including beginners.
www.spir alflightyoga.com
REVIEW
YOGA OF SOUND 3-CD BOX SET, Russill Paul
Early in the morning, before sunrise, I am most often on my
mat, practicing asana. For years, I didn’t play music when I
practiced, but preferred to cultivate my own inner listening
to sensation, breath, and my personal mantra with the
surround of silence. Then, two years ago, I discovered
Russill Paul’s chanting CD’s. Now, I alternate his Shabda
Yoga for a Vedic experience with his Shakti Yoga for a
Tantric experience. I chant with Russill or simply feel the
vibration of his resonant voice surrounding me as I
practice. His web site lists a number of CD’s, but the best
buy seems to be the The Yoga of Sound 3-CD Boxed Set, which
is designed as a complete chanting program. This is how he
describes the music on his web site. “It contains three CD’s
that you can use collectively to develop power, wisdom and
beauty in your voice through the specific qualities of
Vedic, Tantric and Devotional mantras featured in Shabda,
Shakti and Bhava Yoga. They can also be used for your
morning, noon and evening practice of mantra, yoga or
meditation.”
http://www.russillpaul.com/chantingandm usiccds.html
RESOURCES
McMan's Depression and Bipolar Weekly
In his excellent on-line newsletter, editor/writer John
McManamy reports on current research, particularly related
to pharmaceuticals. However, he also keeps readers in the
know about complementary treatments, new books and other
resources. John is working on a book about bipolar disorder.
You can subscribe by emailing mcman@mcmanweb.com and put
"Subscribe" in the heading and your email address in the
body.
www.mcmanweb.com
International Association of Yoga Therapists
This organization maintains a vast database of Yoga
research, a library, publishes a yearly journal, and a
tri-annual newsletter with current research and articles. In
addition, IAYT maintains a searchable online member
database, which folks can use to locate a Yoga
therapist/teacher in their local area. (They currently do
not do any verification of training and experience.) If you
are a health professional, a Yoga teacher or therapist or
have an interest in Yoga therapeutics, I highly encourage
you to become a member.
www.iayt.org
RESOURCES
Yoga for Depression
To learn move about
Yoga for Depression (Broadway Books)
Blessings on recovering and maintaining your positive mental health!
Amy
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"Amy Weintraub's work is some of the most important
in our world today for helping humanity understand
more deeply the significance of the mind-body
connection. Her in-depth understanding of her
subject is an important basis for personal, as well
as societal transformation."
—Rama Jyoti Vernon, Founder, American Yoga
College
"Amy Weintraub’s Yoga for Depression belongs in the hands
of every person who experiences depression and in
the library of every therapist who works with people
suffering from depression."
—Richard C. Miller, PhD, author of Yoga
Nidra: The Meditative Heart of Yoga and founding
editor of The International Journal of Yoga
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