Category: Research on Yoga

YSC 2017 – The Science and Research Evidence for Yoga for Underserved Populations

I’ve been blogging about upcoming sessions I’ll attend at the Yoga Service Conference – and I’m looking forward to hearing about the science and research on yoga as it pertains to underserved groups.

“This presentation with Sat Bir Singh Khalsa will review some of the basic science underlying the psychophysiology of yoga practices…[it will] also examine the scientific rationale for the benefits of yoga as a therapeutic intervention for underserved populations including veterans, the elderly, trauma survivors, and in public schools.”

My impression is that people in general, including many medical professionals and social workers, see yoga as primarily a tool for physical fitness. The “yoga industry”  – which I also work for – probably bears a lot of the responsibility for this image! Obviously any serious research will help to frame yoga more realistically for the benefits it can offer.

I’m also fascinated by the limitations of research, how those limitations impact what is studied, and consequently, what sort of evidence we can reasonably expect to have regarding the benefits of yoga. (Sat Bir Singh Khalsa’s work is particularly interesting because of its depth and focus on mental health factors that more basic research might not capture.) Continue reading “YSC 2017 – The Science and Research Evidence for Yoga for Underserved Populations”

Yoga Service Conference 2017: Sessions to look forward to

I’ll be traveling to Rhinebeck, New York to Omega for the 2017 Yoga Service Conference in May. I’ve been involved in yoga service work for a while, and founded Share Your Practice in 2015. People approach this work in so many different ways. I’m excited to meet new people and encounter new ideas to add to my existing mental inventory of yoga service knowledge!

I’ll be blogging while I’m there, but also in advance, first focusing on the sessions I’ll be attending, my thoughts on these topics now, and what I hope to learn. I’ll follow up during and after. What do you want to know about yoga service, and about these topics? What questions do you have, and what experience can you share?
Friday, May 19
Saturday, May 20
 Sunday, May 21
  • Don’t Just Do Something, Sit There: The Transformative Power of Stillness & Its Role in Yoga Service (Gail Parker)
  • Changing the Paradigm of Self Care From Individual Act to Communal Covenant (Leslie Booker and Teo Drake)
Special Mention
I worked under Yoga Activist.org founder Jasmine Chehrazi and this session has officially been cancelled, but I’m hopeful it will be fit in at another point in the weekend!
**These are just the sessions I’ll be attending – there are others at the same times! Time permitting I’d love to share info on these sessions and perhaps link up with others attending those to exchange info.

How does yoga help us heal?

Medical doctors and psychologists have conducted research on this topic. It can easily outsize a blog post!  Most students and teachers of yoga have personal perspectives on yoga’s power to heal. My answer isn’t exhaustive, but it’s mine! How can trauma-informed yoga help survivors heal?
  • Positive way to spend free time. At the very broadest level, spending your time doing something you enjoy, something that doesn’t harm you, something you look forward to, is beneficial. In terms of underserved communities, financial barriers can make it harder to get involved in free time activities like yoga.
  • Gentle physical exercise. Yoga postures are a form of exercise with physical benefits such as flexibility, lowered blood pressure, and increased strength. Aside from these more direct physical benefits, there are psychological benefits related to the physical practice as well. One example: backbends (including those gentler than full wheel of course!) activate the same part of the brain that responds to stress; the fact that we often rest immediately following backbends activates the logical part of the brain responsible for calming the system – this is literally training the brain to respond more calmly to stress. 
  • Mindfulness – that is, focusing on the present moment, the present sensations in our bodies, our present emotions. Lots of activities and practice can help us focus on the present moment, and yoga is one of them; furthermore there is often a focus on going inward more than many other physical activities. For those with PTSD, being focused on a past event or experiencing anxiety about the future can be problems; time spent doing something that brings our awareness to our bodies and our movement in this moment is time that isn’t spent looking to the past or future. Sometimes people can bring that present moment focus off the mat and into life. Even for those of us without a diagnosis like PTSD, focusing on the present moment can be a welcome relief from less severe but still problematic anxiety or rumination.
  • Improved body-mind connection. Coordinating movement and breath, perhaps even without vinyasa, can strengthen the body-mind connection which is often lost or weakened in trauma. Even less intense forms of stress can cause us to live a little more in our heads than in our bodies.  (See “How  can you incorporate vinyasa into a gentler yoga class where students aren’t flowing in between yoga postures?” Forthcoming) On a related note, slowing down the pace of the breath signals the brain to relax. Most of us believe in body language, that our mindset affects how we carry our body, but the reverse is true too – how we hold our body affects our mindset. Lisa Cuddy’s TED talk on power poses relates to this without even specifically citing yoga.
  • Feeling of control. Offering options in yoga can help return one’s sense of control over one’s own body. Lack of control can be a major or the major factor in trauma, so having options in a yoga practice, to choose how to move, how long to hold a posture, how deep to go literally puts some control back in a person’s hands. Invitational language can be an excellent way to incorporate options into a practice.
Few people would argue that yoga alone will help people heal from trauma, but it is often one powerful tool. When I teach, I don’t necessarily speak to all these benefits all the time, but I do sometimes pepper them in, both in public classes and in trauma-informed classes. I tend to speak to the benefits that speak to me, but it’s wise to hold space for the fact that different things work for different people. There are yoga teachers who bring in the chakras or other aspects of yogic philosophy, and no doubt students and trauma survivors who find this helpful. Personally I believe yoga has a lot to offer even solely as a physical and breath-oriented practice; I don’t offer a different style of yoga in my trauma-informed classes, I just take steps to make the class friendlier and safer for trauma survivors than a typical public yoga class.

Continue reading “How does yoga help us heal?”

Print Resources: Books on Trauma-Informed Yoga

Share you additional print resources here!

The Body Keeps the Score – Bessel van der Kolk

Waking the Tiger – Peter Levine

Overcoming Trauma with Yoga – David Emerson

Best Practices for Yoga in Schools – Yoga Service Council

We’re All Doing Time  and Prison Volunteer Guide – Human Kindness Foundation

Reading lists that others have compiled:

Anahata International / Dr Laura Rubenstein (scroll to end for reading list or READ the tips that come first too)

YogaHope (books and TED talks)

 

Research on Yoga and Meditation (3/7)

Yoga and meditation in schools: overview of the different benefits with links to abstracts of research in scholarly journals

A detailed overview of research on different types of meditation; a similar overview on the effects of meditation, prayer and yoga

Overview of research on yoga as an additional treatment for trauma, depression and anxiety

Meditation may help veterans manage chronic pain

How yoga can help children with Autism

Yoga reduces inflammation in cancer patients

Research on Yoga (2/8)

Ann Quinlan from the Defense Media Agency postures in Wholyfit, a Christian alternative to yoga, on Tuesday morning at Argonne Hills Chapel Center. Through a series of movements and postures, the program helps participants improve strength, flexibility, stamina and balance. (Photo by Jen Rynda)
Ann Quinlan from the Defense Media Agency postures in Wholyfit, a Christian alternative to yoga, on Tuesday morning at Argonne Hills Chapel Center. Through a series of movements and postures, the program helps participants improve strength, flexibility, stamina and balance. (Photo by Jen Rynda)

What stress does to the brain ; meditation and anxiety

Meditation, mindfulness may affect how genes behave; mindfulness program in Baltimore school appears effective in reducing stress and trauma

Yoga and heart health

How yoga helps with addiction, depression and anxiety

Meditation and veterans’ PTSD

 

Research on Yoga & Meditation (1/11)

Yoga and meditation reduce health care costs.

Mindfulness training in schools may reduce stress and trauma in Baltimore, MD and Canberra, Australia.

Neuro-imaging and genomics technology measure the physiological effects of meditation ; more on meditation’s powers. And more on meditation’s powers.

The psychology of yoga – Forbes on yoga’s effects on the body (part 1) and mind (part 2).

“Classic” (ie not new) article on “your brain on yoga“.