Calming Benefits of Yoga for PTSD

By Faye Martins

In a 2010 study conducted at Harvard and Brigham Young University and funded by the U. S. Department of Defense, researchers found that after only ten weeks of a regular Yoga practice, veterans suffering from Post Traumatic Stress Disorder (PTSD) experienced a marked difference in their symptoms.

PTSD forces the mind to disassociate from the body, leaving a person feeling disconnected from their surroundings. Even if the event happened years ago, the mind replays it as if it were happening right now, releasing the body's reaction to stress.

Doctors add that trauma often causes people to feel terrified of physical sensations in their bodies. Often they simply do not feel safe inside of their own bodies. This will cause them to feel unsafe due to the physical sensations that certain asanas evoke in them.

Yoga's meditative nature and its attention to the present, work to break the cycle of suffering, while focusing on posture and body awareness. The body and mind become less reactive and stop pulling a person back to the past and into an uncertain future. In a sense, Yoga is the perfect treatment for PTSD.

When working with PTSD suffers, a gently flowing Vinyasa can help the person place and keep their attention on the present while moving through the poses. Yoga instructors should remember that the stress level a person is under from the PTSD can lead to moments of anxiety and judgment, so this is an ideal time to remind students that a Yoga class is not the time for judgment of one's ability. The judgment is likely due to the hyper vigilance that comes with the flashbacks of the trauma that caused the PTSD, so by teaching students a non-judgmental approach to the practice of Yoga will help with their high anxiety level.

How Yoga can Relieve PTSD Symptoms

Yoga is an ideal way to challenge the fight or flight response that powers many PTSD related reactions. The meditative aspect of Yoga allows students a safe way to explore their emotions without being controlled by them. The movement of the body helps relieve physical tension by lengthening, stretching and relaxing muscles.

Conclusion

Yoga is an effective way to treat the core arousal system of the body and promote body awareness and a focus on the present. Regular practice can help lessen or alleviate the symptoms of PTSD, including depression, anxiety, anger, and paranoia.

© Copyright 2012 – Aura Wellness Center – Publications Division

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Chair Yoga for Stroke Recovery

By Faye Martins

A stroke by definition is when a blood clot interrupts blood flow to the brain, causing brain cells to die. This results in a number of impairments to movement, speech, and memory. A stroke changes the world of its victims overnight, forcing them to relearn movements and abilities that once came naturally. The effects of a stroke can vary widely, depending on where it has occurred in the brain. Patients recovering from a stroke can benefit from the gentle postures and breathing of yoga. Most standing yoga poses can easily be adapted, since stroke victims must remain in a sitting or lying position. As they gain strength and dexterity, they can stand next to or behind the chair for balance.

Benefits

Yoga is naturally a gentle form of exercise that isn't jarring on the joints. People recovering from a life-altering injury such as a stroke aren't able to perform rigorous exercises, but can still perform a number of yoga poses that will improve with time. Studies on stroke victims who practice yoga on a regular basis show improvements in coordination, strength, balance, fine motor skills, and overall dexterity. Patients should practice on a regular basis with a trained professional yoga instructor, preferably one with a focus on rehabilitation.

Adaptations

Any of the yoga poses can be adapted for sitting in a chair, leaning against a wall, or lying on the floor. The students will stain gain the benefits that will help them heal, such as increased blood flow throughout the body, increased strength and flexibility, better coordination, and improved dexterity. Students should remember to always keep the neck in line with the spine, and to keep the head above the hips. A gentle practice is best at first, until the student gains more strength and balance. Yoga instructors should always be gentle and patient with students who are recovering from a stroke.

Breathing and Meditation

How to become a yoga instructor for stroke victims requires study, practice, and compassion.  The process of healing from a stroke is mental as well as physical. Stroke victims often go through a type of grieving process over the loss of their abilities and their lives as they once knew them. This can result in anger, frustration, fear, and uncertainty. Deep belly breathing and meditation can relieve many of these issues. Teach stroke patients to breath deeply, filling up both the right and left sides of the body. Teach them to practice mindfulness by focusing on the present moment, and letting go of negative thoughts and emotions.

© Copyright 2012 – Aura Wellness Center – Publications Division

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The Need for Yoga in the Education of Children

By Faye Martins

Elementary teachers have advocated implementing programs into the curriculum that help children focus. That is why, despite some concerns about the connection of yoga to spiritual growth, yoga has become an accepted practice in physical education classrooms across the United States.

People practice yoga not just for its physical fitness value, but also because, simply put, it gives kids the time to enjoy being a child. Taking time to stretch, breathe deeply and focus not only gets the blood circulating, it also relaxes the body and stimulates the mind.

Yoga curriculum in children's education is important for one primary reason. Many children around the world, particularly those affected by attention-deficit and hyperactivity disorders, have trouble concentrating in class. And since yoga actively practices focus, studies like the one performed in 2003 by researchers at California State University, Los Angeles, indicate a positive correlation between grades, behavior and yoga practice. In other words, children who practice yoga are more likely to be better behaved and to earn higher grades than their peers who do not practice yoga.

Most schools that incorporate yoga into their curriculum do so after stripping it of any religious overtones; for example, meditation time in schools becomes imagination time. Since kids generally take yoga less seriously than adults do, it turns out children can still reap the benefits of focused relaxation from a session of stretches and poses that help train the mind to concentrate.

Another reason that children need yoga is that it is a physical activity where overt competition or athletic skills are not necessary. Even young kids who do not like gym or game time can appreciate an active yoga session they can excel in.

Another added benefit of incorporating yoga into the curriculum is that teachers can utilize the warm-up and stretching poses for story or learning time. For example, an elementary teacher could incorporate a history lesson by walking the kids through stretches while describing a day in the life of a Native American tribal chief or of a young girl in a covered wagon on the Oregon Trail. Combining physical activity with mental stimulation will keep kids engaged with the material even while they release energy and learn to slow down.

Clearly, adding yoga to children's education can help them stay on task, score higher on tests, and remember information longer. And since children need to do well in these areas to be successful in school, incorporating yoga into the curriculum is a no-brainer!

© Copyright 2012 – Aura Wellness Center – Publications Division

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Can Yoga Reduce Domestic Quarrels?

By Dr. Paul Jerard, E-RYT 500

Domestic quarrels and disagreements often stem from egocentric attitudes, where we view our opinion as more valuable than another's opinions or feelings. Quarrels can occur as a result of miscommunication, unwillingness to change, or when one partner does not listen to the needs and desires of the other. Yoga is known for improving a number of different physical ailments, from high blood pressure to insomnia, but can it affect behavior as well? When practiced on a regular basis, Yoga can indeed change the demeanor, behavior, and attitudes of a person. Over time, domestic quarrels can decrease.

Inner Peace

After practicing Yoga on a regular basis, many people feel an inner peace. When you practice Yoga, you become accustomed to stilling your mind and living in the present moment. You begin to realize that stress can be released through physical movement, positive meditation, and through a conscious effort to breathe out negative thoughts and emotions. The more you feel inner peace, the more likely you will be to stay calm and rational during misunderstandings, disagreements, and potential confrontations. The people around you might also sense your feeling of wellness and peace, causing them to back down from a potential confrontation or quarrel.

Compassion

When you feel compassionate towards others, you are able to truly understand how they are feeling in any given situation. In order to understand others, you must understand yourself. Yoga nurtures compassion by giving you the chance to find your inner peace and compassion for yourself. As a result, you can be more compassionate toward others. When domestic quarrels occur, you are more willing to try to see the issue from the other person's viewpoint, as opposed to sticking stubbornly to your own feelings and opinions.

Tolerance

Yoga also helps you develop and practice tolerance, or the ability to accept differences. Sometimes domestic quarrels result from personality differences. One partner might be neater than the other, or one partner might be more outgoing and social than the other. Yoga teaches us to accept and celebrate these differences, instead of wanting everyone to act the same as we do.

Mindfulness

Mindfulness is the ability to live moment-to-moment, instead of constantly thinking ahead to what is coming, or remembering previous events and feelings. When you are mindful, you appreciate each moment as it is happening. If you practice mindfulness during a Yoga session, it becomes easier to do throughout the rest of the day. Remaining mindful during a misunderstanding will allow you to remain calm and focused on the issue at hand, instead of bringing up past feelings or emotions.  In fact, mindfulness alone will prevent confrontation.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

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Restorative Yoga for Cancer Patients

By Faye Martins

Recently, a friend passed a brochure to me from the oncology building at Women and Infants Hospital in Providence, Rhode Island.  To see Restorative Yoga on the schedule for women going through chemotherapy made so much sense.  As Yoga instructors, we may often feel like we’re speaking to a wall, when addressing the medical community, but real progress is happening - right now.

Restorative Yoga, with its gentle stretches and assorted props, looks deceptively simple; studies, however, show that it evokes powerful results. Easing the physical and mental bodies into what seems almost like a moving meditation, the practice induces a deep state of relaxation and renewal. While restorative poses are often part of the cool down in rigorous Yoga routines, they are particularly appropriate for people with health problems and physical limitations.

Much of the research into the field of Restorative Yogic techniques involves cancer patients. As a complement to traditional care, restorative poses relieve stress, reduce pain, improve mood and boost immunity.

Scientific Evidence Supports Use of Restorative Yoga for Cancer Recovery

• A 2009 study at Wake Forest University found that breast and ovarian cancer patients who practiced Restorative Yoga for ten weeks were less stressed and more energetic than members of the test group who did not participate. Depression decreased by 50%, and feelings of calm increased by 12%.

• In 2005, results of nine studies completed at the University of California suggested that cancer patients who practiced Yoga had less anxiety and insomnia, fewer cancer-related complaints and an increase in feelings of general well-being.

• In 2007 and 2008, Canadian researchers at Queens University examined the effect of Yoga on the psychological health of cancer patients. Although modest positive results were noted over the course of ten studies, scientists indicated the need for further tests to determine which interventions were most effective and which patients might receive the greatest benefits.

• In 2009, Harvard University released findings favoring the use of Yoga for pediatric cancer patients and recommending additional research into the field.

• In 2006, information released by the Research Council for Complementary Medicine in London endorsed the use of mindfulness-based interventions in the treatment of cancer patients and recommended further exploration of the topic.

• At Stanford University Cancer Center, Yoga teachers say that Restorative Yoga reduces fatigue, restores calm and aids in the recovery process. They also recommend the practice for caregivers.

Although most studies have been small and limited in scope, the general consensus suggests that Restorative Yoga enhances the lives of cancer patients and warrants additional research. As its value has become more evident, so will its role in complementary health care.

© Copyright 2012 – Aura Wellness Center – Publications Division

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Meditation During Childbirth

By Gopi Rao

Few people would dispute childbirth as the reigning champion in the area of human pain. Modern medicine has come a long way and pain medications are fairly effective in alleviating the pain of giving birth, but there are some unpleasant side effects for the mother and baby both when these are heavily used. For this and other reasons, more and more mothers are looking to give birth in a more drug free manner. Meditation is a powerful method for pain tolerance during childbirth.

In order for meditation to be effective during childbirth, it is necessary to establish the habit earlier on while the mind and body are relaxed and free of pain. Stress has a profound effect on the growth and development of an unborn child, so meditation is a beneficial practice throughout pregnancy due to the stress relief it provides. Simple mindfulness or following the breath meditation methods is highly recommended.

With a foundation of mindfulness to work from, when the first contractions arise be mindful of them. Childbirth will be painful; there is no denying this. Resistance will only bring stress to the situation, and stress will in turn bring about a release of negative stress hormones and a tightening of the muscles within the body. Muscular tightness and rigidity is not beneficial for childbirth. Become the observer of the pain and progress of the childbirth, and remember that the pain is something the body is experiencing right now. It is not a part of your Self. The pain will pass eventually, but until it does, give it your utmost attention.

Many people think that it's their duty to provide the laboring mother with distraction from the pain, but attempting to ignore something this monumental is an exercise in futility, and is usually counter-intuitive. Having clear expectations set beforehand with those who will be allowed to visit the mother during labor is essential and saves the mother from feeling like she has to cater to guests during a time when she should be allowed to focus solely on her labor experience.

The deep breathing of meditation prevents both the mother and baby from becoming deprived of oxygen, and counters the natural instinct to take small, shallow breaths during painful contractions.

Giving the pain of childbirth the full attention also turns discomfort into valuable communication between the mother and her body. If at any point the pain takes a turn towards becoming too great, the mother will be the first to know, and this is valuable for women who have opted to use some medications for controlling pain during childbirth. A mother does not need to choose between medication and meditation entirely; meditation may be used in conjunction with pain medications to reduce the amount needed to be effective.

Listening to the body during labor through focused meditation removes the fear many mothers have of labor pains and gives the control back to the mother, where it belongs. Being deeply grounded in inner stillness leads to a calm and serenity that carries through the entire labor experience and beyond. 

After facing that level of pain and fear head on, is there anything a woman cannot handle? In this way, childbirth becomes one of the most powerful forms of meditative practice, and serves to prepare the new mother for the adventure of parenthood. For this reason, pregnancy is one of the best times for a woman to begin the practice of daily meditation.

© Copyright 2012 – Aura Wellness Center – Publications Division

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Teaching Self-Mastery Through Yoga

By Faye Martins

How can we teach our yoga students about self-mastery? Ultimately, our students need to find  the teacher within.  The heart of yoga is spiritual. Before being introduced to the West during the past few centuries, yoga was virtually unknown outside of its culture of origin. The term “yoga” arose in ancient India and often referred to Patanjali’s school of philosophy. When used in this sense, it is sometimes called Raja yoga to distinguish it from the schools that arose later. There are writings that make the distinction between Jnana and Karma yoga to denote a style based on knowledge and a style based on action, respectively. The yogic influence didn’t stop in India, however; it also is woven through many cultures in every part of the world. For centuries, yoga was inseparable from the other practices of Eastern mysticism.

True to its meaning, yoga seeks to unite. It unites the body, mind and spirit through its physical and contemplative practice. The body — its form, its energy systems, and its flesh — is used as a vehicle for enlightenment. Properly aligned, the body serves as channel to balance a well-trained mind, engaging the entirety of a person in seeking divinity.

Unity is itself a journey toward enlightenment. The process of such a spiritual journey seeks to break down the barriers between self and whole and between form and emptiness. Each breath is an expansion and a step closer to raw perception. Every concentrated pose as the practitioner relaxes into her form is another lesson on the inner workings of the mind. It reveals the mechanisms of feeling, thought, emotion, creativity and perception. It is a lesson repeated through a lifetime with the goal of its true internalization and the use of this knowledge for self-betterment and the elimination of suffering.

Through yoga, practitioners come to deeply and experientially understand themselves. Like mindfulness meditation, it provides a profound glimpse into the process by which the mind forms its thoughts and self-conception. A practitioner can use this information to find peace in their everyday life through understanding the fleeting nature of reality. Understanding one’s mind gives one unimaginable control and mastery over its processes. The possibilities of a truly mastered mind are endless. Yoga also provides the element of the physical. A deep and intimate knowledge of one’s body is gained through the practice of yoga. To truly feel and embody our whole selves is a rare feat in the modern world, but it is exactly what we teach our yoga students.

© Copyright 2012 – Aura Wellness Center – Publications Division

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Pet Yoga and Downward Facing Dogs

By Faye Martins

According to a 2004 BBC article, New York City-based yoga teacher Suzi Teitelman invented doggie yoga, or “doga” as it’s sometimes called. As an instructor for the fitness chain Crunch, she had an inspiration and decided to include her cocker spaniel in the class, since he frequently joined her on the mat during her home practice and “Ruff Yoga” was born. Since then, a flood of doga classes have emerged across the United States. There’s even a book, called “Doga: Yoga For Dogs,” by Jennifer Brilliant and William Berloni.

What is “pet Yoga,” and can it honor the real practice of yoga? Formats vary, but practices typically last 30 minutes, rather than a full hour or more, to honor the pets’ shorter attention span. Asanas done are standard hatha yoga poses, adapted to include the pets. This may mean a standing forward bend holding the dog’s hind legs, as he performs a wheelbarrow pose. Standard yoga mats are used, but no other props, perhaps to avoid tempting the canine participants. Doga classes start with setting an intention and can end with savasana, modified to rest the human’s head on her canine partner. Some studios even provide bubbling water “fountains” for the dogs to drink from after a practice.

Teitelman claims that after four years of practicing with her, her dog is more flexible, calmer and can go into poses more deeply. Others claim that their pets become more focused and that older dogs’ joints benefit from the practice. Animal therapist Dan Thomas at London’s Pet Pavilion company claimed that “after a few minutes, even the most unruly of participants appeared to chill out, relax and become calmer,” and he also noted that the dog’s breathing seemed to be in synch with the human yoga practitioners.

Whether or not pet yoga can provide all the benefits of standard yoga, there is no doubt that pet owners want to incorporate their companions in every aspect of their lives. According to the 2011-2012 APPA National Pet Owners Survey, 62% of U.S. households own a pet. That means 72.9 millions homes have a pet, and the spending on these furry friends tops $50 billion annually. At least 16.5 million Americans practice yoga, according to statistics available from NAMASTA, the North American Studio Alliance, giving these two industries much overlap. Should you choose to incorporate a pet yoga practice at your studio, training videos are available online.

© Copyright 2011 – Aura Wellness Center – Publications Division

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