KIN 370 Stress Management for Healthy Living

Study Guide Notes - Chapters 19 - 21

Chapter 19: Hatha Yoga

The main teaching of yoga is that man’s nature is divine. - Swami Rama

Hatha Yoga

Yoga is a ___________________ word meaning “_______________.”

It refers to the ________________ of ____________________, _________________, and ________________.

Hatha yoga is one of five types of meditation and it _______________________ ________________________ _____________________.

Hatha Yoga’s Three Premises

1. the art of ____________________
2. the art of __________________ ___________________
3. the art of _____________________

Hatha Yoga

Hatha yoga session will begin with the _________________ (____________ _______ _________ ___________), which is a

• ____________ _____ movements or _______________
• ___________________ __________________ of the mind, ________________, and spirit

Asanas are yoga positions

• ________________ _________ the pose
• ________________ the pose
• ______________ __________ of the pose

Chapter 20: Mental Imagery & Visualization

Imagination is more powerful than knowledge. - Albert Einstein

Mental Imagery & Visualization

Mental imagery

• involves __________________ thoughts
• that become ____________________
• in the effort ____ ______________ or make whole.

_________________ mental imagery

is a variation wherein images are _________________ ___ __________________ __________________.

Visualization

• is a ___________________ _________________ ___________________
• directed toward ________-____________________

Mental imagery as a relaxation technique

Just as real or imaginary thoughts can trigger the stress response

_______________ ________________ can promote the ___________________ ____________________.

When imagination is used to promote relaxation, the ___________ _______________ ______________ are in effect ______________ or __________________ to stressful stimuli.

Three categories of mental imagery

1. _________________ ________________ scenes
   1. or images
   2. that place one in a natural environment.
2. Behavior changes
   1. or images
   2. that allow one to see and feel oneself ________________ a different, more __________________-_________________ _________________.
3. Internal body images
   1. or images of trips _________________ ________ _____________
   2. to observe damaged or diseased ________________ being _________________ or ________________.

Steps to initiate mental imagery & visualization

1. assume a ______________________ _______________________
2. relax (_________________ ____ ___________________)
3. adjust attitude toward ____________________
4. select a _________________ _________________ (beach, forest)
5. allow your mind to _________________ the image
6. utilize all the body’s ________________

Chapter 21: Music Therapy

Music acts like a magic key, to which the most tightly closed heart opens. - Maria Von Trapp

Music Therapy

Music therapy is defined as

• “the ___________________ _____________________ ____ ______________ by the music therapist
• to bring about helpful changes
  • in the emotional or physical health of the client.”

and

the “ability to experience an _______________ _________________ of

• physical ________________ and subsequent _________________
• by processing a progression of musical notes of
  • varying ______________,
  • _____________, and
  • ____________________
  • for a pleasing effect.”

How music promotes the relaxation effect

_________________ theory

• states that ____________ is a _____________ _________________ that is
• processed though the ________________ _______ ________________.

___________ __________________ are ___________________ changed into nervous impulses that

• activate either the _________________ or
• _____________________________ nervous system

_______________ theory suggests that oscillations produced by music are

• received by the human energy field and
• various physiological systems entrain with or match the hertz (oscillation) of the music.

__________________ theory suggests that music is ____________ ____ ___________________.

Music therapy

For music therapy to be fully effective as a relaxation technique, it is __________ that the music be ________________ (_____________ _____________).

• __________ of music selected,
• listening _____________________,
• _______________, and
• _________________

also affect the quality of the relaxation response.

Go to Jim Grizzell's Web Page at Cal Poly Pomona

May 1999