Module I Embodied Somatic Sensing Yoga Based Exercises

Asana

Pranayama

Mudra

Bandha

Mantra/Sound

Meditation

Mindfulness

Music links

Asana

The Buddha offered insight into yoga asana practice. The story goes that a musician asked the Buddha how he should meditate. The Buddha replied, “How do you tune your instrument?” The musician said, “Not too tight, not too loose.” The Buddha said, “Exactly like that.” If you learn to apply this to our poses, the practices will evolve into a warm feeling of being held and supported by yourself and by your healthy, wakeful, engaged practice.

Tadasana and the Annamaya Kosha: A Yogic Perspective

Tadasana, or Mountain Pose, is often considered the foundation of yoga poses. It's a simple yet profound posture that requires grounding and alignment. This alignment is not just physical but also energetic.

The Annamaya Kosha is the first of the layers of the human body according to yogic philosophy. It is the physical body, the gross layer composed of the five elements: earth, water, fire, air, and ether.

Tadasana embodies the Annamaya Kosha:

1. Grounding and Stability: Tadasana requires us to root ourselves into the earth, connecting to the physical layer of our existence. This grounding helps us feel more stable and present in our bodies, aligning with the Annamaya Kosha's focus on the physical form.
2. Alignment and Structure: Correct alignment in Tadasana emphasizes the structure and integrity of the physical body. This aligns with the Annamaya Kosha's concern for the physical well-being and functioning.
3. Awareness of the Body: Practicing Tadasana requires us to become aware of our physical sensations, from the weight of our feet on the ground to the alignment of our spine. This increased awareness fosters a connection to the Annamaya Kosha and provides those who have experienced trauma a safe foundation to begin to build and/or rebuild a connection to self through the physical body.
4. Prana Flow: When we bring curiosity to the pose of Tadasana, we can improve the flow of prana (life force) throughout the body. This prana nourishes and sustains the Annamaya Kosha. Go slowly, provide context and use invitational language that give the participant permission to be present and aware without needing to have any specific feelings and remember to allow and/or cue for the potential that a participant may not feel anything in this pose.

By embodying the Annamaya Kosha, Tadasana provides a solid foundation for exploring the other layers of consciousness. It helps us cultivate a sense of groundedness, stability, and awareness of our physical being, which is essential for overall well-being.

Pranayama

Pranayama, the formal practice of controlling the breath, lies at the heart of yoga. The ancient sages taught that prana, the vital force circulating through us, can be cultivated and channeled through a panoply of breathing exercises. Pranayama serves as an important bridge between the outward, active practices of yoga—like asana—and the internal, surrendering practices that lead us into deeper states of meditation. Pranayama is moving through the annamaya kosha and vitalizing it, animating it.

Getting to know the apparatus of breathing is a first step in being trauma informed. Much trauma is locked up in the patterns of breathing we establish to protect the self. We can find safe spaces to begin to unlock and free the breath through our animus, and with a little attention and compassion we can begin to sense all of our layers of beingness.

Pranayama Practices from a Trauma-Informed Lens: The Annamaya Kosha

Pranayama, or breath control, is a vital component of yoga. When approached from a trauma-informed perspective, these practices can be adapted to support individuals who have experienced trauma and with practice ensure that we are not re-traumatizing our participants or clients. The Annamaya Kosha, the physical body, is the primary focus in this context.

Complete Yoga Breath (Dirgha Pranayama)

Trauma-Informed Perspective: This breath involves three stages: diaphragmatic breathing (expanding the belly), intercostal breathing (expanding the rib cage), and clavicular breathing (expanding the upper chest). This complete breath can be soothing and grounding, especially for individuals who struggle with hyper-arousal or intrusive thoughts. The rhythmic nature of the breath can also help regulate the nervous system.

Annamaya Kosha Connection: By focusing on the physical sensation of the breath in the throat, chest, and abdomen, Dirgha Pranayama helps individuals connect with their bodies, strengthening the connection to the concept of the Annamaya Kosha. This connection can be particularly beneficial for those who may have dissociated from their bodies due to trauma.

Abdominal Breathing (Diaphragmatic Breathing)

Trauma-Informed Perspective: Abdominal breathing emphasizes the expansion of the diaphragm, which can promote relaxation and reduce stress. This practice can be helpful for individuals who experience hyperventilation or shallow breathing, common symptoms of trauma.

Annamaya Kosha Connection: By focusing on the movement of the abdomen, this practice encourages individuals to become aware of their physical sensations. This can help ground them in the present moment and reduce feelings of anxiety or panic. Ensure that you are checking in regularly with participants, noticing how this practice is landing with them. Invite a sense of curiosity and enquiry versus telling folx what to feel.

Thoracic Breathing

Trauma-Informed Perspective: Thoracic breathing involves expanding the chest. While this can be a natural way to breathe, it can also contribute to hyperventilation in some individuals. By incorporating thoracic breathing into a balanced pranayama practice, it can be used to increase lung capacity and improve overall respiratory function.

Annamaya Kosha Connection: Thoracic breathing can help individuals become more aware of their physical body and its limitations. This can be beneficial for those who may have experienced physical trauma and are working to rebuild their strength and resilience.

Clavicular Breathing

Trauma-Informed Perspective: Clavicular breathing involves primarily expanding the upper chest and shoulders. This type of breathing can be shallow and inefficient, and it can contribute to tension in the neck and shoulders. While it's generally not recommended as a primary breathing technique, it can be incorporated into a balanced pranayama practice to increase awareness of the body's posture and alignment as one element of a 3 part breathing exercise.

Annamaya Kosha Connection: By focusing on the movement of the clavicles, this practice can help individuals become aware of any tension or tightness in the upper body. This can be beneficial for those who experience chronic pain or tension related to trauma.

Note: When working with individuals who have experienced trauma, it's essential to approach pranayama practices with sensitivity and care. Work with your clients and make sure to journal about their responses to this basic breathing exercise. It can be transformative.

Script for Teaching Dirgha Pranayama (Complete Yoga Breath)

Introduction:

• Begin by explaining the importance of breath in yoga and its connection to overall well-being.
• Discuss the benefits of Dirgha Pranayama, such as reducing stress, improving focus, and enhancing energy levels.

Demonstration:

1. Seated Posture: Guide students to find a comfortable seated posture, such as Sukhasana (Easy Pose) or Vajrasana (Thunderbolt Pose).
2. Hand Placement: Instruct students to place their hands on their abdomen, allowing them to feel the rise and fall of their breath.
3. Inhalation: Demonstrate the first stage of the breath, diaphragmatic breathing. Inhale deeply, allowing the abdomen to expand fully.
4. Intercostal Breathing: Show the second stage, intercostal breathing. As the abdomen expands, guide students to expand their rib cage laterally.
5. Clavicular Breathing: Demonstrate the third stage, clavicular breathing. As the rib cage expands, gently lift the chest and shoulders.
6. Exhalation: Guide students to exhale slowly and completely, releasing the tension in their abdomen, rib cage, and chest.

Guided Practice:

• Instruct students to practice the complete breath, focusing on each stage individually.
• Encourage them to pay attention to the sensations in their body and to avoid forcing the breath.
• Offer gentle guidance and corrections as needed.

Modifications:

• For beginners or those with breathing difficulties, suggest starting with shorter breaths and gradually increasing the duration.
• For those with back pain, suggest using a blanket or bolster for support.
• For those with anxiety or hyperventilation, emphasize slow and steady breathing.

Closing:

• Encourage students to practice Dirgha Pranayama regularly and to experiment with different variations.
• Remind them that the goal is not to achieve perfection but to cultivate a sense of calm and balance.

Additional Tips:

• Use a soft, rhythmic counting to guide students through the breath.
• Offer visual aids, such as diagrams or images, to help students understand the different stages of the breath.
• Encourage students to practice Dirgha Pranayama in different settings, such as before bed or during meditation.

Gyan Mudra and the Annamaya Kosha

Gyan Mudra is a hand gesture often used in meditation and yoga practices. It involves touching the tip of the index finger to the thumb, while the other fingers remain straight. This mudra is associated with knowledge, wisdom, and enlightenment.

The Annamaya Kosha, the first of the five layers of the human body according to yogic philosophy. It is the physical body, the gross layer composed of the five elements: earth, water, fire, air, and ether.

Gyan Mudra and the Annamaya Kosha:

1. Physical Grounding: While Gyan Mudra is often associated with mental and spiritual aspects, the physical engagement of the hands and the nervous system stimulation make this an excellent choice of gestures for creating a safe space for those who have experienced trauma. The act of touching the fingers together requires a certain level of physical awareness and grounding. This grounding can help connect the practitioner to their physical body, the Annamaya Kosha in a way that feels safe enough.
2. Mental Focus: The Gyan Mudra is often used to focus the mind and increase concentration. This mental focus can help individuals become more aware of their physical sensations and connect more deeply with their bodies and be in control of those sensations.
3. Energy Flow: In yogic philosophy, the hands are believed to be energy centres. Gyan Mudra is thought to stimulate the flow of energy in the body, including the Annamaya Kosha. This energy flow can contribute to physical and mental well-being. Invite students to notice how they feel before the gesture and then while hold the gesture and after the gesture to begin to become aware of the effect on their annamaya kosha.
4. Symbolism: The Gyan Mudra is often associated with the element of earth, which is a fundamental component of the Annamaya Kosha. This symbolism can help practitioners connect the mudra to their physical bodies.

While Gyan Mudra is primarily known for its mental and spiritual benefits, it can also be seen as a way to connect with the physical body, the Annamaya Kosha. By grounding the mind and stimulating energy flow, this mudra can contribute to overall well-being.

Gyan Mudra

See script below

A poem that I like and often use in starting a meditation practice with this gesture.

THE GUEST HOUSE

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

— Jelaluddin Rumi,
translation by Coleman Barks