WellBeingSignYoga can be an effective part of managing mental and physical health – which are one and the same, according to the old expression “Mens sana in corpore sano”. Below are excerpts from a studies that are testing the benefits of yoga.


Yoga for anxiety and depression

(from Harvard Health Publications, health.harvard.edu)

Taming the stress response

By reducing perceived stress and anxiety, yoga appears to modulate stress response systems.

This, in turn, decreases physiological arousal — for example, reducing the heart rate, lowering blood pressure, and easing respiration. There is also evidence that yoga practices help increase heart rate variability, an indicator of the body's ability to respond to stress more flexibly.

Improved mood and functioning

In a German study published in 2005, 24 women who described themselves as "emotionally distressed" took two 90-minute yoga classes a week for three months. Women in a control group maintained their normal activities and were asked not to begin an exercise or stress-reduction program during the study period.

Though not formally diagnosed with depression, all participants had experienced emotional distress for at least half of the previous 90 days. They were also one standard deviation above the population norm in scores for perceived stress (measured by the Cohen Perceived Stress Scale), anxiety (measured using the Spielberger State-Trait Anxiety Inventory), and depression (scored with the Profile of Mood States and the Center for Epidemiological Studies Depression Scale, or CES-D).

At the end of three months, women in the yoga group reported improvements in perceived stress, depression, anxiety, energy, fatigue, and well-being. Depression scores improved by 50%, anxiety scores by 30%, and overall well-being scores by 65%. Initial complaints of headaches, back pain, and poor sleep quality also resolved much more often in the yoga group than in the control group.

One uncontrolled, descriptive 2005 study examined the effects of a single yoga class for inpatients at a New Hampshire psychiatric hospital. The 113 participants included patients with bipolar disorder, major depression, and schizophrenia. After the class, average levels of tension, anxiety, depression, anger, hostility, and fatigue dropped significantly, as measured by the Profile of Mood States, a standard 65-item questionnaire that participants answered on their own before and after the class. Patients who chose to participate in additional classes experienced similar short-term positive effects.

Further controlled trials of yoga practice have demonstrated improvements in mood and quality of life for the elderly, people caring for patients with dementia, breast cancer survivors, and patients with epilepsy.

Cautions and encouragement

Although many forms of yoga practice are safe, some are strenuous and may not be appropriate for everyone. In particular, elderly patients or those with mobility problems may want to check first with a clinician before choosing yoga as a treatment option.

But for many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health.

For the full article go to http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/April/Yoga-for-anxiety-and-depression

Transcending Trauma: How Yoga Heals

(from Yoga International Magazine Online)

All Talked Out

Most experts agree that trauma’s effects live in the body—and that’s why yoga works.

According to [author] van der Kolk, trauma is not the story we tell about the violence we endured or the horrible accident we witnessed; it’s not even the event itself. Instead it’s the stuff we can’t let go of—what van der Kolk calls the “residue of imprints” (and yogis call samskaras) that gets left behind in our neurophysiology (our sensory and hormonal systems). Van der Kolk, the author of numerous articles and studies on how trauma affects the brain, says that traumatized people are “terrified of the sensations in their own bodies,” so it’s imperative that they get some sort of body-based therapy to feel safe again, he says, and learn to care for themselves.

Unresolved “issues in our tissues” manifest physically as migraines, nervous tics, clenched muscles in the neck, shoulders, and jaw, a sunken chest, or a heavy heart. Left unresolved, they can exact an even heavier toll in the form of heart disease, diabetes, panic attacks, ADHD in children, fibromyalgia, irritable bowel syndrome, and a host of autoimmune disorders.

Your Brain on Trauma

So how exactly do yoga asanas and pranayama quell agitation or energize a collapsed spirit?

Yoga mitigates the fight-or-flight response through a combination of active asanas, pranayama, and deep relaxation. It does this by decreasing the sympathetic nervous system’s reactive response and increasing the parasympathetic relaxation response.

For the full article go to http://yogainternational.com/article/view/transcending-trauma-how-yoga-heals. – 7 October 2014

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