Neuroscience, Yoga & Gut Wisdom: Talking About Embodied Awareness with Bo Forbes.

The Elephant Ecosystem

Every time you read, share, comment or heart you help an article improve its Rating—which helps Readers see important issues & writers win $$$ from Elephant. Learn more.

Views 10
Shares 1.0
Hearts 0.0
Comments 10
Editor's Pick 0.0
Total Ecosystem Rating 0.0
0 Do you love this article? Show the author your support by hearting.

“The goal is embodied awareness…in order for lasting change to happen, we have to have embodied insight. It can’t just be a mental construct. I think it’s both the goal and the means of getting there.” ~ Bo Forbes

Neuroscience is one of my pet passions. I love learning the “whys” behind why the things I do in my massage practice help people effect change beyond the physical level. When I learned that Bo was going to be teaching several classes exploring the connections between neuroscience and yoga at the Yoga Journal Conference, I was ecstatic!

As we dove into “Gut Wisdom,” we began by talking about the cultural construct of the belly, especially as it relates to yoga practice. Our culture celebrates hard, flat bellies, yet in order for prana, or strong life energy, to flow in that area of the body, hard and flat may not be what’s needed.

Bo spent a great deal of time during this class discussing and then demonstrating and walking us through a different way of looking at our bandha work. While the bandhas are an important tool within our yoga practices, engaging them incorrectly can do more harm than good.

Both Uddiyana Bandha and Mula Bandha are an integral part of the physical asana practice, but what I learned in “Gut Wisdom” was that in engaging in this specific Breath-Bandha Vinyasa, these locks can help ground me and support emotional boundaries as well. What happens in the body, happens in the emotions. They are not separate.

How many times do we hear it? Trust your gut. Gut instinct. This idea of the wisdom of our bellies goes far beyond the colloquial expressions.

Bo also touched on the idea of the enteric nervous system.

We think so much of the brain and spinal cord as running the show where our nervous systems are concerned. What’s interesting to note is that there are 100 million nerves withing the digestive system—more than even the spinal cord. The enteric nervous system and central nervous system have reciprocity—the extent to which new information emerges all the time.

In order to grasp this idea of embodied awareness, it isn’t enough to discuss it; that would defeat the purpose.

We spent the second half of the class in “asana laboratory,” experimenting with how different approaches to postures and sequences affected us—internally and externally.

A little while after the class, Bo and I met up for lunch to geek out some more over neuroscience and the enteric brain and how this fits together with yoga therapy. (If you’d like to hear more of our discussion over omelets, see below)

On Sunday, I took Bo’s follow-up class specifically on neuroscience and yoga.

It was wonderful to hear some of the NIMH and similar position statements on the proven benefits of yoga on our mental health.

It is my firm belief that lasting healing—either physical or emotional—needs to begin in the body. It was wonderful to hear that both the medical community, and largely due to Bo’s work, the yoga community are realizing the amazing transformative power of embodied awareness.

The most staggering statistic to me was to hear that the World Health Organization has identified that by 2020, depression and anxiety will be our number two health concern—worldwide. The way to address this is not more medication. If as mindful people we are interested in lasting physical and emotional wellness, we need to examine

We live in a world that prizes activities that keep our nervous systems in a constant state of hyper-arousal. In fact, many of us seek out stress coping mechanism that further stimulate the nervous system. (How late are we on Facebook at night before bed?!) This hyper-arousal is keeping from better physical and mental health.

We talked about the need to shift from an idea of “stress reduction” to one of “stress resilience.” Life is going to continue to bring challenges. If we want to create lasting change in our responses to stress and in our depressive and anxious reactions to life, we need to experience new things in the body. It won’t always be a comfortable change; in fact, much of our asana laboratory during that class was slow, awkward and unfamiliar at first.

What helps us heal and change isn’t more of the same old thing. What helps us change and form new neural pathways and keep expanding our neuroplasticity is that awkwardness. I loved Bo’s explanation of this phenomenon:

“Cellular awkwardness is necessary for change.”

That discomfort we feel when we cross our legs the other way is a great example. Or the slight irritation of taking a different route than usual to work. Within our asana lab, one experiment with “cellular awkwardness” was to play with therapeutic sun salutations.

Slowing down the move into lunge was awkward for many; when we change up old patterns in the body, we move from just having flexible bodies, to creating flexibility in our minds as well. This is the basis of neuroplasticity.

As Bo and I discuss further, it is this initial mental and physical discomfort of moving beyond our routines that helps lead to lasting change:

 This is one of my favorite topics, and both the classes and our discussion were a huge inspiration to me. To condense these ideas to one article is impossible, but hopefully it has piqued your interest on the subject, or made you consider ways you can change up your own habits. The most important take away, to me, is that none of this is useful if it remains solely part of our asana practice.

“If it doesn’t have a translation into your life off the mat, then what are we doing?”


Like elephant yoga on Facebook.




The Elephant Ecosystem

Every time you read, share, comment or heart you help an article improve its Rating—which helps Readers see important issues & writers win $$$ from Elephant. Learn more.

Views 10
Shares 1.0
Hearts 0.0
Comments 10
Editor's Pick 0.0
Total Ecosystem Rating 0.0
0 Do you love this article? Show the author your support by hearting.

Read The Best Articles of January
You voted with your hearts, comments, views, and shares.

Kate Bartolotta

Kate Bartolotta is a wellness cheerleader, yogini storyteller, and self-care maven.
She also writes for Huffington Post, Yoga International, Mantra Yoga+ Health, a beauty full mind, The Good Men Project, The Green Divas, The Body Project, Project Eve, Thought Catalog and Soulseeds.
Kate’s books are now available on and Barnes &

She is passionate about helping people fall in love with their lives.

You can connect with Kate on Facebook and Instagram.

You must be logged in to post a comment. Create an account.

anonymous Apr 21, 2013 9:44am

Thanks, Kate! Have you heard this interview regarding cellular consciousness connection? I think you will dig it!

    Kate Bartolotta Apr 24, 2013 3:58pm

    I haven't yet, but I will. Thanks, Kim!

anonymous Apr 20, 2013 10:13am

i'm currently in a graduate level neuro-science class, studying the effects of meditation on the brain. it has impacted my commitment to never miss a meditation, to be on an ayurveda sleep routine and to put emphasis on the good stuff and ignore (after naming) the bad. 70% of our neural connections change each day. most of it is while we sleep. during dreaming we go through a process called "structured forgetting" and anything that wasn't useful to us that day is cut away, leaving neural connections for the things we "need". our brain cuts away anything that didn't connect with our limbic system. basically, if we aren't emotionally attached to an experience, our brain thinks we don't need it. so things we find meaningful impact us the most. during the third and fourth deep sleep cycles the synapses that aren't "cut" strengthen, and our brains change. so…experience changes the brain, moment to moment and daily. so when we ask ourselves, "what am i emotionally attached to" we can see what things are really impacting us. different meditations activate different areas of the brain, cultivating certain habits of mind. the "complete settling of the mind" that yoga truly is (according to Patanjali) is a restful alertness found in the gap between waking, dreaming and sleeping and we all transition in and out of this style of brain functioning naturally each night. but it can be induced during certain styles of meditation. alpha1 waves (8-10h per second) are an indication of this "cessation". we can see "enlightenment" on EEG patterns now, and we can even see how people will "witness" sleep, which is the main indicator of the enlightenment proposed in the Gita and Yoga Sutras (established in Self). This enlightenment actually shows two styles of brain functioning at the same time. One is the activity of either waking, sleeping and dreaming and the other is the Self. Alpha waves actually ride on top of the Delta sleep waves of people established in Cosmic Consciousness and alpha1 waves mingle with the beta and gamma waves involve in our waking tasks. This is very new research. We are also looking at different texts of Vedic literature and their correlation with the structure and function of the human body. The four padas of the yoga sutras and the number of verses correspond with the four areas of the cortex and the number of gyri in each. The 10 mandalas of the Rk Veda seem to correspond to the ten systems of the human body. (Weird that there are 10 dimensions in the universe too…but that's a different topic). It's a protoscience in the sense that it's so new and needs to be tested, but it's falsifiable, self-contained and will be an entirely new field for Ph.D. dissertations in the near future (I think…). Neuro-science is a fastinating world and I hope to see more yoga training centers going deeper into the knowledge of how our brains actually work. Pure speculation isn't as empowering as scientific knowledge and yoga is most definately a science. Thanks for bringing up the topic!

anonymous Apr 20, 2013 1:37am

Nice article. Yoga aim is that- getting awareness of mind through body.. there by controlling our thoughts comfortably….

anonymous Apr 19, 2013 8:21am

We need to rethink then and look at yoga poses that make no anatomical sense to the body, like any poses that put the body in a right angle, that takes away the 4 natural curves of the spine. Example, staff pose, down dog,,forward bends with straight leg. If you slow down enough and try to breathe in any of these types of poses you can't. If your body is telling you it is uncomfortable it probably is right. Most of us know more about our cars then our bodies. We need to educate ourselves on proper biomechanics not performing poses.

anonymous Apr 19, 2013 5:43am

HI Kate great article, keep searching, one teacher told us the stomach is our second brain!!!!!!! how true, also i love the wording stress resilience, thats what yoga does for me, not stress reduction….
Lastly look into twist as a way to create neuroplasticity.

anonymous Apr 18, 2013 10:22pm

Yes! Loving cellular awkwardness.

anonymous Apr 18, 2013 10:17pm

Wonderful article! Thank you Kate. I absolutely agree that the body needs to be involved in our efforts to achieve mental health and love the phrase "embodied awareness".