Yoga and Autogenic Training

Autogenic training has its origin in research on hypnosis conducted by the famous brain psychologist Oskar Vogt at the Berlin Institute according to Martha David in The Relaxation and Stress Reduction Workbook. He found that his clients could produce relaxation similar to hypnosis just by thinking of heaviness and warmth.

Athletes may greatly benefit from Autogenic training as a way to relax and focus for an activity. While the techniques are widely used for sports, they are very useful, autonomic nervous system relaxants for the common person. Autogenic training can be tailored to meet a person’s need by using their own autosugesstion.

Here is a sample script I often incorporate into my savasana or final relaxation.

My right arm is heavy
my left arm is heavy
both arms are heavy.
My right leg is heavy
my left leg is heavy
Both legs are heavy.

My right arm is warm
my left arm is warm
both arms are warm.
My right leg warm
Both legs are warm.

My right arm is heavy and warm
Both arms are heavy and warm
Both of my legs are heavy and warm
My heart is calm snd
I feel fresh and energized


Although, it doesn't have an yoga origin, I find that many western mind-body techniques are very useful in combination with yoga. I teach all elements of relaxation in my yoga teacher training programs: physical, mental, autonomic, emotional and spiritual.

The Yoga Mind: You are What You Think!

Many people know the saying, "you are what you eat." Yoga psychology advocates that "you are what you think." When we celebrate the negeative aspects of our lives, it continues a state of negativity. In this way, we produce our own negative states or hell here on earth. Yoga teaches us to be mindful of every moment and to celebrate the positive!

Here is a related quote from the book About Peace by Scott Shaw:
"If your mind is troubled,
preoccupied with unhappy thoughts about:
your job,
your relationships,
the money you owe,
your unfulfilled desires,

you will not be able to concentrate on the positive elemts of life.

Thus, you will be kept from peace--bound to a world of unhappiness.

Start Right Now--begin redefining your life in a new, more positive fashion.

What type of yogi are you?

A common question new students generally ask me is what type of yoga should I practice or which of your yoga classes should I attend? My answer is usually it depends.

Some people may want fitness goals like to increase flexibility, others may want to relax or reduce stress, while others may want to feel a connection to the class or community.

Also, the teacher's style should be considered. Teaching styles range from supportive and comforting to militant and absolute. Perhaps you like a softer approach or really get motivated by a kick-your-butt, no-nonsense teacher.

Setting will also play a difference. Fitness yogis may attracted to the gym or community centers while the spiritual seekers may be attracted to a traditional yoga studio or place of spiritual significance like a church.

The emphasis of the class may also play a major role. Some classes heavily emphasize postures with little or no emphasis on breathing and meditation. Some classes may have no postures at all!

I found a fun yoga quiz on Yoga Journal, which man help you decide as a new student what type of yoga to explore.

I also recommend reading, Yoga Beyond Fitness: Getting More than Exercise from an Ancient Spiritual Practice, by Tom Pilarzyk. It also has a yoga quiz in the Appendix. This book is a part of the reading requirement for the advanced 300 hour yoga teacher training course with KCFitnessLink.