What Is Your Ayurveda Body Type?

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What is Ayurveda?

Ayurveda is a system of health & wellness developed in ancient India over 5,000 years ago. At the core of Ayurveda is a functional medicine approach based on a simple classification system. This system matches diet, lifestyle, and herbs to the individual to improve health & wellness.

What Are the Ayurveda Body Types?

The 3 functional body types (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha). Catabolic individuals tend to break down body mass into energy. Metabolic individuals tend to burn or use energy. Anabolic individuals tend to store energy as body mass. Catabolic people tend to be easily stimulated, hyperactive, underweight and dry. Metabolic people tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed. Anabolic people are heavy, stable and grounded, but if they store too much energy, they could gain weight easily and have congestion.

How do I find out which body type I am?

Great news! Joyful Belly has approximately 15 different quizzes you can take. The first, Get My Body Type, is a minute-long quiz which will tell you your Ayurveda body type right away. You may even be a combination of two different body types. The quiz results will tell you diets, lifestyles, and herbs to incorporate more in your everyday routines. Once complete, you can take other quizzes to complete your full body assessment. Then, go exploring the website for recipes, health remedies, and other recommendation specific to your body type.

What body type am I?

Meet: Eleni Tsikrikas

Eleni discovered YOGA as a means for reducing stress in 1995 while practicing law in Sydney, Australia. Smitten, Eleni completed the Sydney Yoga Centre’s teacher training course. In 2000, Eleni quit the legal profession to teach Yoga full time. In 2004 Eleni moved to Los Angeles and began intensive study with Robert Birnberg a senior student in the T. Krichnamacharya lineage. The major focus of her studies is the “Yoga Sutras of Pantajali” the guidebook dedicated to creating a satvic mind.

Eleni is a Clinical Ayurvedic Specialist, CAS, a Pancha Karma Specialist PKS. She runs a private ayurvedic practice and teaches “Ayurvedic Skills for Living” courses in Silverlake and Sydney. She is a faculty member of The Yoga Institute in Sydney and at California College of Ayurveda, where she teaches and mentors students. She continues to pursue her passion for herbs, studying with renowned herbalist KP Khalsa. Eleni has completed the educational component leading to qualifications as a Western Herbalist. She is presently working on the accreditation process for the American Herbalist Guild.

Is Yoga Therapy Always Gentle? It Depends

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By Lisa Grauaug

Therapeutic yoga is often considered to be a gentle practice. This is not always the case and it will depend on the person you are working with.

Myth debunk: Therapeutic yoga is boring, slow and for the old and the sick

In therapeutic yoga a range of yoga based practices may be recommended for our clients. And sometimes it is more appropriate to offer a strong asana practice based on the breath.

For example: It could be appropriate to offer a strong therapeutic practice for a person who is constitutionally relatively fit and athletic in nature. In fact a gentle yoga practice may not provide the motivation to inspire this person to commit to their practice daily.

It is important to note that we can work with a stronger physical practice that is therapeutic while maintaining a sense of steadiness and ease. The practices we design meet the student where they are at.

Case Study: MARY

43 year old female (married, mother of 3)
Physically able
Enjoys exercise – attends gym 4 times per week
Currently feeling exhausted by the demands of work and family
Lacking energy (often wakes feeing tired and feels fatigued at the end of the day)
Mild digestive issues (bloating, poor appetite)
Mary has a ‘push push push’ ‘go go go’ mentality. She often is thinking about others and has a desire to remain fit and strong for her family.

Yoga was suggested by her GP for:

Stress management
Maintaining physical strength
Increased energy levels
Improved digestion
Improved quality of sleep

The Practice:

Mary was advised to substitute her gym training sessions for a daily yoga practice.

The task of the Yoga Therapist is to find an appropriate yoga practice that will support Mary’s physical and mental health.

In summary the practice is:

Breath-centred
A morning practice that includes both energising and calming aspects
Focused on postures that facilitate the exhalation.
Includes moments of rest

This is a great example that debunks the myth that yoga therapy is ‘slow and boring’. Yoga therapy is about meeting the client where they are at and designing a practice that will best support their physical and mental health.

Written by Lisa Grauaug B AppSc (Nursing), B Psych, M Psych, Adv Dip Yoga Teaching, Ayurveda Lifestyle Certificate, Perinatal Mental Health Course (USyd), Registered Psychologist, Registered Yoga Teacher, Registered Yoga Therapist (YA & IAYT), Yoga Australia Member.

How can we support you?

Interested Yoga Therapy training ?
Yoga Therapy Foundations module (100 hours): MORE information please
Yoga Therapy Training (650 hours): MORE information please

Yoga Therapy: A DOORWAY to revealing story

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By Lisa Grauaug

A key focus in a Yoga Therapy session is understanding a client’s perspective and this includes “what would they like to gain from the Yoga Therapy sessions ?”

This question is foundational and one that forms part of a greater reflection for the client and therapist.

For example
A client’s initial focus for the Yoga Therapy sessions may be that they would like assistance to better manage a lower back chronic pain issue. The client has shared that they have tried many other therapies, they continue to struggle with ongoing pain, express feelings of frustration, helplessness & a sense of being at a loss and asking what to do next..?

Opening the doorway
As a Yoga Therapist the focus is on listening, and developing an understanding of the client’s story. Supporting a person with chronic pain requires much consideration. The assessment is multi-dimensional and the utilisation of key questions and observational skills is paramount. It is fundamental to understand how their chronic pain may be restricting their current daily activities of living and life in general.

The doorway has been opened
Approaching assessment and history taking with curiosity & a non-judgmental stance lends itself to the establishment of a caring alliance and often fresh perspectives for the person to better understand and take charge of their chronic health issue.

The approach of the Yoga Therapist includes but not limited to – staying up to date with current evidenced based approaches to chronic pain management, understanding the person’s physical condition, considering lifestyle factors such effects on sleep, social connections, consideration of pain thresholds, resiliency & the persons perception of their current circumstances.

Further unfolding of the story includes exploring personal goals (short-medium-long term) and explorative questions around sense of purpose and personal values. Through this multi-dimensional approach very often a fresh shared understanding of the client’s story is unveiled.

A Yoga Therapist is trained to establish a therapeutic relationship and will have learnt and developed an array of assessment and history taking skills. It is this skill set that enables the client to share story so – no stone is left unturned – and from this story we work towards establishing appropriate yoga based practices to facilitate levels of relief, improve functioning and positive change.

Of course, it’s the client who takes the actual steps that will lead them toward the change. For the Yoga Therapist the role of facilitating the process and providing support as they walk the path is incredibly rewarding.

How can we support you?

Interested Yoga Therapy training ?
Yoga Therapy Foundations module (100 hours): MORE information please
Yoga Therapy Training (650 hours): MORE information please

Post Pregnancy Care: What Works

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By Lisa Grauaug

An appropriate Prenatal yoga practice is designed to prevent Diastasis Rectus Abdominis….

WHAT IS Diastasis Rectus Abdominis?

An intricate layer of connective tissue sits between the rectus abdominis muscles ( RA or “6 pack abs”) and the transversus abdominis- it is called the linea alba. The linea –alba is designed during pregnancy to thin out which allows for accommodating the growing baby inutero. Post –pregnancy the linea alba then thickens up.

Approximately 33 % of women post-birth are diagnosed with Diastasis rectus abdominis (OR diastasis recti). Where the space between the rectus abdomens muscle has not returned to a near normal state.

There are factors that have been reported to increase ones chances of experiencing DRA in pregnancy and this include

35+ in age
Multiple pregnancy (twins, triplets, etc.)
High birth weight baby
Repeated pregnancies

There are easy ways to assess for this condition. And it is considered to be caused by overstretching or abdominal straining. Inappropriate physical activity during pregnancy (including Yoga) can also place a woman at risk for this condition.

To prevent and treat particular care is recommended during pregnancy and post-birth.

As a Yoga Teacher it is important if you are teaching women during pregnancy and post-birth that you are aware of the postures that may not be suitable to avoid any un-necessary over-straining of the abdominal muscles. The yoga practice post-birth is different to a pregnancy yoga practice and will focus on appropriate abdominal toning through the intelligent use of the breath and postures (asana). An appropriate post-birth practice will facilitate the rectus abdominus muscles returning to a near normal condition.

How can we support you?

Interested in teaching Pre and Post-natal Yoga? Our 50hr post-graduate training is designed for yoga teachers to expand their skills and knowledge to be able to teach pre and post-natal yoga in group classes and one-on-one.

MORE information please

Food as Meditation

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By Eleni Tsikrikas

Jerry Seinfeld once said, ‘Thank god for relationships. Without them, all we
would ever talk about is food. These days, wherever we look, we find a new
blog, book or ideology proclaiming the health benefits of a new superfood,
supplement or diet, guaranteed to give you, among other things, effortless
weight loss, boundless energy, mental clarity and eternal youth. So, of
course, you give it a try, and, voila, it works….. well, for a few weeks,
anyway. Then, unable to sustain this radical new way of eating, your back to
your old habits until…. the next fad diet promising, well, you know the same
results as the last one.

We have bought into a reductionist, cookie-cutter mentality, believing that
we can all eat the same thing and get the same results. Ayurveda, the
planet’s first nature-based medical system teaches that, although some
things are right for some people sometimes, nothing, no foods, fads or diets
are always right for everyone. This observation is based on the premise
that, each and every one of us, is completely different and totally unique.

With respect to food, the only universal truth is that we all need to eat.
Period. Beyond that, we each have various likes, dislikes, preferences
aversions and what we regard as the perfect meal. Every day, however, we
are faced with the same problem…having to choose. This dilemma brings
us to the topic of this blog…Food As Meditation.

First, let me explain a few concepts. Meditation is a tool for clarifying our
values and creating a calm and focused mind. It is a simple, yet profound practice which, eventually, transforms our perception and, ultimately, changes our behavior.

Classically, meditation is a three stage process requiring the abilities to:

Choose
Focus
Sustain

Choose: this is the most difficult step in meditation, as in order to choose to
eat certain foods, I must forgo a whole bunch of other food choices. Choice
comes from the inside. It implies taking in information from the outside,
filtering it through your individual experience and applying the parts that are
appropriate to you depending on your goals. This considered choice implies
reflection and commitment which leads to the second aspect of:

Focus: When I choose freely and willingly the foods that work for me then I
am more likely stay with these choices for a long time because it feels good
and its the right thing for me. With this as my foundation I am more likely to
stay the course and

Sustain: my eating plan. Why because I am the one choosing based on
what feels right for my body. This is the ultimate meditation, someone who
takes their cues and changes their behavior based on what feels truly right
for them!

Meet your facilitator: Eleni Tsikrikas

Eleni passionately believes food is medicine and is looking forward to sharing her passion at The Yoga Institute with a monthly Ayuveda Workshop.

Monthly Ayurveda Workshop info and booking

How Yoga Assists with the Effects of Trauma: Sissi Ervasti

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‘MY PTSD stopped me from leaving the house – then I found yoga’

For some, yoga can be a chore. But for Sissi Ervasti, it saved her life.

Article by: Nine Honey featuring the inspiring story of Sissi, who used yoga to overcome PTSD after an abusive relationship.

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Like three million other Australians, Sissi has lived with depression and anxiety most of her life. But it wasn’t until seven years ago that she found herself in a dark place – one she felt there was no way out of.

“In 2012 I was detained by a partner and severely tortured,” she tells 9Honey of the domestic violence incident. “It resulted in a lengthy court case and was quite unpleasant.”

Following the attack, Ervasti developed post traumatic stress disorder.

“I was struggling a lot with regulating my emotions and having panic attacks.”

She was 30 years old and her depression and anxiety was spiralling out of control.

“It made me afraid of interacting with people in the shopping centre, or even just leaving the house.”

But the longer she isolated herself, the worse her mental state became.

Soon, she discovered Sydney-based charity The Yoga Foundation, an organisation that connects disadvantaged people experiencing mental health issues with the benefits of yoga. The classes and community atmosphere were a welcome distraction from her everyday reality.

While she continues to be a student of the practice, Ervasti is also completing her yoga teacher training through The Yoga Institute and hopes her own experience will inspire others experiencing similar hardship.

“I feel like I have been born again, I guess, because I now have the confidence to go out and live my life.

“Some days are harder than others, I am not going to pretend like it’s all perfect,” she continues. “But with yoga I feel like I have the skills to deal with the bad days.

“Now I know when to be kind to myself, when to go home early and take it easy, when to go out and seize the moment.”

Watch Sissi’s story HERE

Learn about our upcoming courses and events:
More information

What makes our teacher training different from other training courses?

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Insights from a former student

It’s the focus on personal practices. This is both the development of your own personal practice AND gaining the skills and knowledge to design personal practices for your students and clients, and teach them how to apply this transformative process in their lives.

When I started my training at The Yoga Institute I had already completed a 300 hour yoga teacher training course, where there was not one mention of a personal practice.

I spent my first mentoring session with Rosie at The Yoga Institute developing a practice, specifically designed for me, my body with all its broken bits and my current emotional state which needed some extra attention. I left the session feeling curious about doing yoga in my own home. Was I going to be motivated? Who was going to keep me accountable? I was unsure but willing to give it a go.

After a week I was hooked, fast forward 8 years and my personal practice is now like brushing my teeth. It has to be done daily, ideally twice. It doesn’t have to be long, I don’t need candles, a quiet space or even a yoga mat. All I need is my mind, body and breath (and a pair of sunglasses if I am in a public place, so people don’t look at me weird).

What I love most about being a yoga teacher is teaching my students one-on-one. I also love teaching group classes, but the development of a personal practice is truly where the magic happens!

What does Michael de Manincor think?

“One thing of great value that I believe is glaringly missing from the picture of Yoga in the Modern World is yoga being taught one-on-one, as an approach for guiding students in the development of their personalised practice, the way yoga was traditionally taught.”

“In general, it is fair to say that the vast majority of modern yoga is being taught in group classes, often standardised, not a personalised one-on-one approach. There is nothing wrong with teaching group classes. Teaching yoga in group classes has been a really wonderful gift to our world. Classes create community and connection, provide an opportunity for some of us to “get away” from the distractions and business of our homes and work, provide “accountability” in “showing up”, sometimes a place to feel safe, or just be, and they continue to bring many benefits to the lives of many people.”

“I have been teaching group classes myself for nearly 30 years. And in our teacher training courses at The Yoga Institute, we train people to teach group classes – but in a way that addresses individual needs within the group.”

“Importantly, we also train students to design and teach personalised practices and I’ve both personally experienced and witnessed hundreds of times over, how much more powerful a yoga practice can be, when it is tailored to the individual in a one-on-one session.”

What is a private one-on-one session?

When a teacher meets one-on-one with their student, they will first gain a clear picture of the student’s needs and where they are at. Then they work together to co-create a personal practice for the student. The practice is personalised, designed (or modified in the case of an existing practice) according to the current needs and aims of the individual student.

Students are encouraged and empowered to do their practice regularly at home. It might take a few sessions to establish and refine the practice, and then they will meet with their teacher once a month or so, to review and develop the practice further.

The teacher’s role is to ensure the student understands the various components of the practice, guiding and supporting the student in their practice and answering any questions. Here, the student accepts responsibility for doing their own practice, rather than the teacher always being with them and doing the practice with them.

Personalised yoga practices might include a range or selection of suitable asana, pranayama, relaxation, meditation, yoga nidra, sound and chanting, visualisations, forming intentions, or discussions about yoga philosophy, psychology or lifestyle; all designed in response to an assessment of the individual needs, interests and goals of the student (not the teacher!).

This student’s email says it all….

“Twenty years ago I completed my yoga teacher training, and went on a study trip to India, excited about embarking on my yoga teaching journey. But then life happened. I moved cities three times, had a family, and my yoga practice and teaching dropped away. I tried sporadically to re-engage with my practice, and attended classes from time to time, hoping that would help renew my commitment to get back on the mat.

Group classes were often an enjoyable experience, but for me the results felt superficial and short lived.

It’s been a long time since I’ve done a daily personal practice, but the memory of it is so strong in my body and my mind. Nothing compares to the feeling of self integration and awareness that I have experienced practicing in my own home, regularly, over an extended period of time. A practice that has been intelligently designed by my teacher, with the right sequences of asana, pranayama and meditation, to suit my needs. A practice that evolved as my needs changed, under the guidance of a teacher, with the skills and experience to design a practice that was right for me, and hold me accountable to myself to do it.

To find my yoga again, I need to find a teacher!”

Evening ‘Letting Go’ practice for you…

Here is an example of a personal practice ‘take home’ by one of our beautiful teachers Gill. Gill is particularly artistic, not all personal practices look quite so neat and nice! 🙂

Download a copy here

How can we support you?

Interested in teacher training? Visit our webpage
Interested in Yoga Therapy Training? Visit our webpage
Interested in developing a personal home practice? Visit our webpage

Email or call us on 0477 021 219

teachertraining@yogainstitute.com.au

Join us, together we will grow, learn and inspire.

What to consider when practicing yoga during and after pregnancy

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Pre Natal and Post Natal Yoga Teaching Course by Lisa Grauaug

Pregnancy brings with it a multitude of amazing physical and emotional changes that support the health, growth and birth of a newborn baby.

A yoga practice during and after pregnancy can be supportive, integrative and enable these natural changes.

To realise these benefits there are some key things women need to consider about practising yoga during and after pregnancy:

1. Yoga students who are pregnant and attend general Yoga classes must inform the Yoga Teacher. There are a number of postures that need to be modified or are not suitable during and immediately following pregnancy. An appropriately trained teacher will be able to provide guidance.

2. A woman’s needs change over the three trimesters of pregnancy and after birth. A suitable yoga practice supports the natural changes throughout pregnancy and beyond.

3. There are an array of hormonal changes during pregnancy. One change involves a softening and loosening effect on ligaments and muscles, caused by the release of the hormone relaxin. Because of the effects of relaxin pregnant women are advised to be careful not to over-stretch or over extend in postures and to work with maintaining alignment.

4. During pregnancy there are two beings to consider – the mother and the growing baby. In a yoga practice, one very important consideration is to NOT compress or overly contract the belly to ensure comfort and to safely accommodate the growing baby in-utero.

5. Another important factor is for pregnant women to avoid becoming overheated. A well-ventilated room is essential and over-exertion and strong physical practices are best avoided.

6. A pregnancy or post-natal yoga class with other pregnant women or new mums provides valuable time to share experiences, and a great way to support one’s wellbeing during pregnancy and as a new mother.

If you are pregnant or have recently given birth it is highly recommended to find a pregnancy or post-natal Yoga class. Sometimes finding these specialised yoga classes can be difficult – OR you might be keen to continue attending your regular exercise or yoga class.

If this is the case, attending a general yoga class with a teacher that has been trained to teach yoga to pregnant women and new mothers is strongly recommended. This will ensure that the practices are suitably modified to cater for your changing body, mind and baby.

Teaching pregnancy and post-natal Yoga is a specialised skill set and as part of a focused graduate training in pre and post-natal yoga, a Yoga teacher will gain a comprehensive understanding of the common changes associated with pregnancy.

Some yoga teachers choose to specialise in this area and offer dedicated pre and post-natal classes to support pregnant women and new mothers. We recognise that’s not for everyone, but we believe all teachers of general yoga classes can benefit their students greatly by completing specialist training in this area.

About the Author

Lisa leads the Teaching Pre and Post-natal Yoga course at The Yoga Institute. She holds a Bachelor of Applied Science (Nursing), Bachelor and Master degrees in Psychology, an Advanced Diploma in Yoga Teaching, an Ayurveda Lifestyle Certificate, and has completed a Perinatal Mental Health Course at the University of Sydney.

Lisa is a Registered Psychologist, Registered Yoga Teacher, Yoga Australia (YA) Member and Registered Yoga Therapist (International Association of Yoga Therapists IAYT & YA).

Yoga as a complementary therapy

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We’re encouraged by the continued emergence of Yoga as a complementary therapy

Lisa Grauaug from The Yoga Institute was recently invited to speak at NICM Health Research Centre (Western Sydney University Westmead campus) as part of a Women’s Health Program hosted by the Royal Australian College of General Practitioners (RACGP). The theme of this professional development training for GPs was “Integrative approaches for managing menopause and menstrual disorders.”

The focus was to present the latest and best practice in integrative medicine recommendations for GPs, when working with patients who present with reproductive related conditions.

The conditions presented included menstrual disorders, polycystic ovarian syndrome and menopause. The therapies presented included acupuncture, use of oral natural health supplements, and mindfulness practices such as yoga.

The speakers presented the best available evidence on efficacy and or effectiveness of these integrative therapies to help GPs make informed decisions in managing these women’s health conditions.

Research into efficacy of Yoga for women’s health

The research that was presented demonstrated that Yoga is emerging as a complementary therapy that is effective, natural and safe, to bring therapeutic relief from a number of symptoms associated with reproductive related conditions.

For example, a systematic review of the Journal of Midwifery Womens Health (2018) – including 378 articles; 8 randomised controlled trials (RCT); & quasi-experimental studies – found that Yoga showed statistically significant improvements for quality of life measures including reduced physical pain, increased sleep, improved concentration, reduced negative feelings, and more.

Also a randomised control trial by Jorge, et al 2016 found that Hatha Yoga (body-based mindfulness practices) significantly reduced menopausal symptoms and improved quality of life.

Experiential learning enhances understanding

As part of this professional development day Lisa was asked to guide the GPs through a simple mindfulness and yoga based practice for them to experience the effect of yoga first hand, and to enable them to have a better understanding of the principles of yoga therapy and mindfulness.

Lisa says: “The timing of the experiential session was perfect. Everyone had been sitting for some time and engaging in a simple practice helped to energise and re-engage the group.”

The practice shared was simple, educative and focused on bringing awareness to self. The session also included discussion around the mechanics of natural breathing and how yoga can assist with this, including mindfulness of breath through the use of ujjayi and simple breath and postural movements.

Lisa also shared information about the professional training required to become a Yoga Teacher and Yoga Therapist. The group also wanted to learn more about how a Yoga Therapist may work with someone who presents with reproductive issues. Guidelines around this process were provided.

Feedback and looking forward

The session received great feedback from the attendees and the event organisers: “Thank you Lisa so much for your excellent session at the workshop.Your session definitely had a very big part to play on the day – there was a palpable change in the audience afterwards, who were energised and engaged. I personally enjoyed it very much as well.” (Dr Carolyn Ee)

Lisa says: “The experiential session was really well received and the group appeared to be more awake and aware following the practice.”

“All in all the day went very well, the audience were receptive and it was very encouraging to see how interested these GPs were in understanding Yoga as a complementary therapy”.

“This was a great opportunity to have an open dialogue with General Practitioners. I believe this type of collaboration is important to help GPs provide patients with the latest and best practice across an array of health care modalities. I am confident that these GPs will now consider Yoga Therapy as an option for their patients.”

“I was also really pleased to have the chance to share that Yoga is more than a body-based practice and that mindfulness is the foundation and core of a Yoga Practice, something that often gets lost in our modern understanding of what Yoga is all about.”

Changing the Face of Yoga Podcast: Yoga and Mental Health

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Changing the Face of Yoga Podcast with Dr Michael de Manincor

Listen to Michael’s discussion with Stephanie Cunningham on yoga and mental health now and in the future.

“People feel good after a physical based asana yoga class, this feeling has led to a wonderful enquiry that has started to help people realise that yoga is much more than an alternative exercise or activity, there is a real tangible benefit. Yoga really has a significant impact on mood states, sense of wellbeing and on stress levels. People are becoming more aware of the mental health benefits

The mental health benefits of yoga is no longer the talk on the streets, it is being backed up by more and more research.“ Michael

“Thank you for all of your help and a great interview. Your
participation is the reason that we can launch this podcast and expand
the perception and definition of yoga.” Stephanie

Listen now

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Does yoga improve your mental health?

Dr Michael de Manincor’s PhD research says yes!

The Facts:

In today’s society mental health concerns are becoming more and more prolific.

In 2011-12, it was estimated that three million people in Australia (13.6% of the adult population) had a mental health condition, an increase from 11.2% in 2007-08, and 9.6% in 2001 (Australian Health Report, ABS, 2012). And, there are many more people who experience some form of anxiety that is not diagnosed or reported.

We may experience a mental health concern ourselves, or know a loved one who is.

Give it a try, yoga can improve your mental health!

How can we support you?

Email or call us: reception@yogainstitute.com.au 0477 021 219

Join us, together we will grow, learn and inspire.

The Yoga Institute acknowledges the Cammeraygal people of the Eora nation as the Traditional Custodians of the land on which our centre is based.

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