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gut wisdom
awakening the intelligence of the
core body
bo forbes, psy.d., E-RYT500
the yoga conference, toronto
april 11, 2015
www.boforbes.com
boforbesyoga.com/toronto_yoga_
2015
gut wisdom:
the enteric nervous system
immunity
mood
why is subtle and
progressive so hard for
us?
how is the core body
relevant to
our mind-body network?
core work
 balances nervous system
 anchors mind in body
 stimulates immunity
 tones enteric nervous system
 helps create boundaries
 emotional contagion protects
 reduces chronic pain
enteric nervous system
 your belly brain
 located in sheaths of tissue
 stomach, small intestine, colon,
esophagus
 linked with CNS (central NS)
enteric nervous system
 neurons
 neurotransmitters
 proteins
 communicate
 acts independently, learns,
remembers, produces feelings
enteric nervous system
 contains 100 million neurons
 more neurons than spinal cord
 makes its own hormones,
neurotransmitters, peptides
 makes endorphins (natural opiates)
your gut has a mind of its
own.
anxiety makes the
stomach more acidic
people with a hx of trauma
are more likely
to develop
gut disorders
2/3 of the body’s defenses
reside in the
gut
the gut is primed
for
emotional regulation
gut micro-organisms
influence mood
regulating the
enteric nervous system
current research on
intestinal microbiome
the core body is home to our
enteric nervous system or
belly brainregulating the
enteric nervous system
current research on
intestinal microbiome
flat abs?
flat abs?
prana in the belly
prana in the belly
awareness
capacity to release
strength
flexibility
how is the core body
important when
we’re emotional?
it’s not “just say no”
say no
in
the body
boundaries: thru the core!
anchor for emotional moments
interoception
compact (forward bending)
core poses
draw energy in
best interventions for
immune/enteric NS
 therapeutic blockwork
 bandha work
 daily core practice changes
 scaffolding in each practice–
can stop any time or revisit
earlier stages
mula and
uddiyana bandhas
 grounding
 help establish boundaries re: what
energy “leaks out” of the body
 reversing the force of apana vayu
 colonize awareness in the core body- CIA
 tone pelvic floor and abdominal organs
 energizing
mula bandha
 grounding & energizing
 root lift
 located halfway between anal
sphincter and urogenital muscles
 engage slowly and deeply
 lift rather than clench
 tone pelvic floor and abdominal
organs
uddiyana bandha
 upward flying lock (lift)
 engage area from pubic bone to lower
ribs
 draw in toward spine but also UP
toward lower ribs
 forms a foundation for upper spine
and neck
 vacuum in front of spine
psoas muscle
located in front of spine
attaches to spine @12th rib
splits into a “V”
angles through the inside of each hip
bone and becomes iliopsoas
 extends into leg
 major hip flexor
 helps us stand upright




therapeutic blockwork
core body on the block
therapeutic core poses
 core Body on the block (block the long
way betw. pubic bone and ribs)
 on-the-back bent-knee vinyasa
 dandasana vinyasa
 supta dandasana
 hanging plank variations
 dolphin plank variations
 side plank variations
hanging plank
dolphin plank
side plank pose
side plank, advanced
dandasana vinyasa
Core Vinyasa Sequence I
hanging plank
dolphin plank
side plank pose
side plank, advanced
dandasana vinyasa
Core Vinyasa Sequence I
basic, subtle core poses
set the foundation
for advanced poses
spotlight action
“upper” uddiyana bandha
upper uddiyana bandha
Core Vinyasa Sequence I
core mini-practice
with
abdominal massage
intra-personal
moment
what’s up in
your core?
what do you notice?
digestion
of
inner work
yoga practice lab
get a baseline:
 physical energy level
 am in my body?
 speed of the mind (channels)
 nervous system wiring
 depth of breath
 pain issues
 emotional tone
grounding series
burrito asana
Anxiety-Balancing
Seriesseries
grounding
Face-Down Relaxation
Pose
burrito
asana
yoga practice lab
feel the difference:
 physical energy level
 am in my body?
 speed of the mind (channels)
 nervous system wiring
 depth of breath
 pain issues
 emotional tone
the un
self-help
book
available march, 2011
amazon.com
manduka.com
20% off with discount code
“FORBES”
(the recycled blocks and
eye pillows especially)