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.

Meditatation from the Heart: Positive Affirmations

Last week I was listening to Pink's single, Sober, and the line "But how do I feel this good sober?" became stuck in my mind. I then thought back to an incident more than a decade ago in Ibiza when I woke up in a bathroom floor after passing out multiple times from days of non-stop partying and drugs. I never thought that my recreational partying was an addiction, and I remember calling a friend who commented that I had gone too far.


I've often thought back to moment several times when I see related events on TV shows or in the case of Pink's song. We often carry in life things, situations and people that we have a difficult time letting go of.
One way to release these negative thoughts or emotions is through meditation. You can remove these ideas by dwelling on the opposite—or positive affirmations—during meditation.


Meditation: Practice this meditation, if just a few minutes per day:
Begin in a comfortable upright sitting position. Support the posture with a wall or chair if necessary.


Allow your breath to flow naturally, keeping your awareness on your breath, the inhales, the exhales, any gaps, the tone, the sound, the quality or the sensations of the breath through the body.


Now, focus your awareness of your breath in your chest region. Stay here for several breathes.


Silently begin to repeat to yourself, "I forgive myself; my heart is open to receive"