Feel On Edge? In Fight, Flight, and Freeze All The Time?
First, here is an extensive page dedicated to research articles on yoga therapy. And, there are research articles on yoga therapy from many issues. For example, there is a large section on research articles on yoga therapy for PTSD treatment and trauma. Flood survivors, trauma survivors, and more. Likewise, browse research articles on yoga therapy for digestive issues in children, yoga to stop smoking, and yoga compared to running.
Yoga therapy and holistic therapies in East Lyme, CT are part of my highly effective, experiential approach to marriage counseling and family therapy. Yoga therapy is extremely nurturing and calming. At Wisdom Within Counseling in Niantic, I use my clinical experience and holistic approaches to meet you exactly where you are, so you feel safe to grow. To read more about the evidence, research, and peer reviewed journal articles in the research paper below. Included are tons of yoga studies backing up the efficacy, self- regulation benefits, and positive coping skills gained through yoga therapy. Yoga therapy can be very healing for trauma.
Here is a link for other evidence-based yoga studies by a local Connecticut Professor, Crystal Park PhD.
Read more about each experiential component of therapy below.
Enjoy this informational, evidence-based, extensive and in-depth reading about yoga therapy!
Effects of Yoga on Treatment of Mental Health
Katie Ziskind, Mitchell College, 2013-present, copyright
Legal Notes: All rights reserved. This publication is designed to provide accurate, expert, and authoritative information regarding yoga therapy and positive outcomes. In regard to the subject matter, it is provided with the understanding that the author and publisher are not engaged in rendering legal, accounting, mental health advice, or other professional services. This is not intended to cure a disease. When professional advice is needed, seek out a competent professional person. Please show respect and do not plagiarize or copy any text illegally.
Introduction to research articles on yoga therapy
Anxiety and depression have reached pandemic proportions, affecting over 17 million in America alone (Telles, 2010). Symptoms of anxiety and depression can be mild and barely effect functioning, but severe symptoms are clinically diagnosable, can cause a downward spiral in all aspects of life. The members in this study are in the second category, having a clinical diagnosis of anxiety. Anxiety is a cloak that encompasses and interconnects with a variety of secondary conditions; post-traumatic stress, depression, quality and satisfaction of life, sleep disorder, mood imbalance, addiction, and eating disorders. Yoga is now being used as a complementary medicine in treatment programs for clinical anxiety management.
What is yoga about? Included in research articles on yoga therapy
The practice of yoga is ancient and has benefited humans for thousands of years. The origins of yoga date back 8000 years to the ancient rishis who were Hindu sages (Brown, & Gerbarg, 2005). Since the legacy of yoga has lived on, it is a clearly successful tool. Breathing into the abdomen instead of the upper chest allows more air and cultivates mindfulness. The practitioner becomes more aware of emotions and becomes more centered (Brisbon et al., 2011).
By tuning to the breath, a person receives many benefits that are helpful in working with anxiety disorders. Ujjayi, a type of slow, deep breathing, increases parasympathetic influence, slows the heart rate, activates the hypothalamic vigilance area, and induces a calm but alert state. The parasympathetic nervous system recharges and rejuvenates energy reserves. Brown et al. (2005) demonstrated a correlation between depressed mood and decreased parasympathetic cardiac control in a group of 53 healthy college . Ujjayi breath awareness can help slow down the mind, thus slow down the moment; it is a resource that a person has at all times when they feel overwhelmed or anxious. Yoga can help increase successful thought patterns and ease anxiety. By slowing down the breath and using the complete capacity of the lungs, a person calms and becomes peaceful. Keep reading for more info on research articles on yoga therapy!
The purpose of this study is to combine at least one clinical yoga class per week with Cognitive-Behavorial Therapy (CBT) concepts, one individual CBT-based therapy session per week and evaluate the impact of this treatment on participants with diagnosed anxiety disorders and other disorders significantly related to anxiety.
Literature Review
Anxiety
Sumbramanya and Telles (2009) wanted to learn if Cyclic Meditation (CM), practiced for 22:30 minutes on one day, and an equal duration of Supine Rest (SR) (shavasana) on another day would lead to increased memory scores and decreased anxiety. The Wechsler memory scale (WMS) was used to assess attention and concentration and associate learning. The researchers used the State-Trait Anxiety Inventory (STAI). Significant improvement in the scores on the WMS were seen, but were more prominent after CM. Also, after CM and SR, the state anxiety scores decreased, though was more magnified after CM. There was no correlation between percentage change in memory scores and state anxiety for either session (Subramanya, 2009). A balanced combination of yoga postures and supine rest in CM showed improved memory scores and decreased anxiety more than rest SR, which is applicable to reducing anxiety in the current study as it is also studying the effect of yoga on anxiety.
Kozasa et al. (2008) evaluated Siddha Samadhi yoga on individuals suffering from anxiety and other symptoms including depression, tension and well-being. Over the course of two weeks, the Siddha Samadhi yoga included practicing pranayama for 20-minutes a day which included 11 different pranayamas. Pranayama involves the control of universal energy, prana, and the practice of pranayama involves various breathing exercises including breath retention. They also practiced a daily, individualized mantra-based transcendental meditation, “simply observing the spontaneous flow of thoughts for 20 minutes” (Kozasa et al., 2008, p. 272). When seeing how yoga influences anxiety in the current study, these scores showed a significant reduction in anxiety, depression, tension and an increase in well-being in the yoga group when compared to the wait-list group.
Javnbakht et al. (2009) sought to understand the influence yoga had on women who were referred to a yoga clinic from their doctor due to symptoms of depression and anxiety. The yoga group (n=32) partook in 90-minute yoga classes twice a week for two months. When compared to the control group (n=31), the yoga group experienced a significant decrease in State-Trait Anxiety Inventory (STAI) (Javnbakht et al., 2009). Especially in strengthening poses, the practice showed value as individuals were encouraged to become aware of themselves and learned how to reduce the building tension by breathing. The newly gained sense of awareness released mental blockages, increased personal concentration, increased self-confidence, promoted a sense of self-control, and helped facilitate self-control and self-efficacy. When seeing how yoga impacts anxiety, it is apparent that yoga can lead to a significant reduction in levels of anxiety and is a valuable complementary therapy in treatment programs.
Vancampfort et al. (2011) expected to find out if schizophrenic participants benefited more from yoga or aerobic exercise in addition to regular medicine. Forty participants were placed in a yoga group, aerobic group or control. Anxiety was assessed by the STAI; well-being was assessed using the Subjective Exercise Experiences Scale, which was one of the most reliable and valid tests. Tests were given five minutes before groups began and immediately after. Both the yoga and aerobic participants showed a significant decrease in anxiety, decreased psychological stress, and increased subjective well-being compared to the no exercise control group who were told to read (Vancampfort et al., 2011). When seeing how yoga influences anxiety and well-being, there is a relevant connection to the current research study.
Telles wanted to know if “the ancient Indian science of yoga” including “specific postures (asanas), cleansing practices (kriyas), voluntarily regulated breathing (pranayamas) and meditation (dhyana)” would emotionally assist the 2010 Bihar flood survivors (Telles, 2010, p. 1). The participants practiced 12 poses in 20 minutes, warmed up for ten minutes, voluntary breathing for 25 minutes with three rounds, and guided relaxation for five minutes from six to seven am each day. The male participants’ heart rate variability, breath rate and four symptoms of emotional distress were assessed on the first day of yoga class and again on the eighth day. Fourteen men participated in yoga and the other eight were the control group. Participants dealt with the overwhelming, massive cloud of grief and depression from losing their family, relatives, farm, property and friends. The results of the research show that there was a “significant decrease in sadness in the yoga group and an increase in anxiety in the control group” (Telles, 2010, p. 1). Telles’ study relates to the current study because anxiety, depression and PTSD typically come hand in hand. The measurably, organically close relationship between breath work and emotions suggests that yoga may have prevented the increased anxiety observed in the control group.
The lifelong practice of yoga seemed to reduce stress and anxiety, increased self-efficacy, and improved overall well-being (Bock, 2012). Yoga participants had significant reductions in anxiety and temptations to smoke and increases in overall well-being, exemplified a larger reduction in anxiety and a greater increase in general health than the wellness group and reported a three times greater reduction in negative affect compared to the wellness participants and a larger increase in positive affect following their class (Bock, 2012). Interestingly, yoga increased the effects of CBT on short-term smoking cessation and reduced negative symptoms that coincide with quitting. Yoga increased methods of coping with stress and created the ability to quit and remain ex-smokers. This study corresponds to the current study because the combination of CBT and yoga is relevant. The researchers also found that in order to continue to feel the benefits of yoga, a person needs to regularly continue to go to classes in a studio or with a group.
Shenefelt (2010) expected to find the possibilities for psychodermatologic psychotropic drugs, alternative herbs and supplements, biofeedback, cognitive-behavorial methods, hypnosis, meditation, placebo effect, suggestions and yoga. Shenefelt wondered if combinations of drugs and non-pharmacologic therapies would produce better results when dealing with a variety of cognitive disorders. Stress can worsen and magnify anxiety disorders in susceptible individuals. Also, stress is typically measured with subjective units to measure distress on a zero to ten scale. Heart rate variability is reduced by biofeedback, cognitive-behavorial methods, hypnosis and self-hypnosis, meditation, as well as by relaxation training or yoga (Shenefelt, 2010). Anxiety, acute or chronic, often increases the severity of skin disorders. During the time of the study, 13% of patients at one dermatology practice had an anxiety disorder. “Primary depression may lead to acts of self-harm to the skin such as scratching, picking, digging, burning, cutting, and pulling the skin, hair, lips or nails” (Shenefelt, 2010, p. 12 ). At a dermatologic practice, patients took a study where results showed 32% of patients had clinical depression.
Common functional aromatic syndromes include irritable bowel syndrome, fibromyalgia, chronic fatigue syndrome, and intestinal cystitis (Shenefelt, 2010, p. 12). Some theorize that the cause of the disorders may be unknown, but indicators show that cutaneous sensory syndrome and body memories from traumatic stress in post-traumatic stress syndrome are closely connected. Those with obsessive-compulsive disorder and impulsive with picking habits can find success from participating in cognitive behavorial methods, hypnosis and self-hypnosis. In acne excoriee, some patients who pick their acne innately have been diagnosed with primary obsessive-compulsive disorder and it is seen through their picking. Similarly, severe acne had prevalence and association in people who were depressed of about 18%-29% compared with a prevalence of depression approximately 5%-8% for the general adolescent population.
White (2009) studied 20 girls and 5 boys between the ages of 11 and 18 with irritable bowel syndrome and practiced yoga daily for four weeks. Participants reported less functional disability, decreased emotion-focused avoidance, and decreased anxiety when compared to the wait list control group. Positively affecting the prefrontal cortex, yoga increased the ability to execute complex functions. Girls aged 10 to 13 years old practiced yoga for 75 minutes, every day and decreased the time required to execute a mental test. Neurotransmitter function is increased too. Increases in GABA levels are known to relieve depression and anxiety. There was a “27% increase in brain g-aminobutyric acid (GABA) levels… in eight experienced yoga practitioners compared to 11 non-practicing controls” (White, 2009, p. 280). The parasympathetic nervous system becomes more dominant and stable, thus enhancing resistance to stress. The more frequently a person practices, ideally four to six times a week, the more cumulative benefit will be received. Complementary and alternative medicine (CAM), including yoga, is currently used with epilepsy, cancer, asthma, and sickle cell disease. “Yoga is one CAM therapy that has increased in use between 1997 and 2002” (White, 2009, p. 283). Teens who reported chronic pain were most willing to try yoga than any other CAM to help with pain. Yoga serves as a foundation for fun and relaxation as well as nurtures “inner resources and strengths to facilitate lifelong health and well-being” (White, 2009, p. 283).
Streeter et al. (2010) expected to compare yoga and walking to see which was more beneficial in increasing GABA levels in the brain, thus lifting the mood. g-aminobutyric acid GABA-ergic is reduced when a person is afflicted with a mood or anxiety disorder. GABA levels are also severely reduced in people with post-traumatic stress disorder. Nineteen participants took yoga classes from a certified Iyengar yoga teacher and 15 participants walked at 2.5mph on a treadmill with no incline for exercise. Both groups participated for 60 minutes three days per week for 12 weeks; both yoga and exercise are known to have beneficial effects on mood and anxiety. To monitor the effects of mood and anxiety, the Exercise-Induced Feeling Inventory consisting of four subscales, Positive Engagement, Revitalization, Tranquility, and Physical Exhaustion was administered. Anxiety was assessed with the STAI. Mood and anxiety scales were given at the start, 4, 8 and 12 weeks as well as a magnetic resonance spectroscopy.
The yoga intervention yielded larger “improvements in mood and anxiety than a metabolically matched walking exercise. This is the first study to demonstrate that increased thalamic GABA levels are associated with improved mood and decreased anxiety” (Streeter, 2010, p. 1145). The greatest increases in GABA levels after yoga were seen in the thalamus which controls the parasympathetic nervous system and showed that increased GABA levels calm the body from its prior distressed state of being. Also, this is a monumental study because it is the first time yoga was linked to a positive correlation between acute increases in thalamic GABA levels and anxiety and mood improvements. When seeing how yoga influences GABA levels in the brain, it is helpful information in the current study as positive changes are seen on a chemical level.
Li and Goldsmith (2012) demonstrated that stress and anxiety are known to lead to a decreased quality of life, chronic diseases and increased heart attacks. The purpose of the meta-analysis was to incorporate yogic principles and exercises for reducing anxiety and stress, in most cases supplement to pharmacologic treatment. Ulger (2010) noted a significant decrease in STAI scores after four months of yoga and meditation intervention and a significant increase in the quality of life scores. Cowen (2010) examined 77 fire fighters who took 4 yoga classes over 6 weeks and saw significant decreases in Perceived Stress Scale (PSS) scores after yoga and improved function and movement. Satyapriya (2009) observed 45 pregnant yoga participants and 45 pregnant deep relaxation participants. Significant decreases in PSS scores in yoga group were seen, but an increase in control group. PSS scores in the yoga group decreased. As well, heart rate variability showed improvements in adaptive autonomic responses to stress in yoga.
Ando (2009) recorded significant decreases in Hospital Anxiety and Depression Scale (HADS) scores after 28 breast cancer patients in treatment took part in meditation, yoga and breathing classes for 2 weeks. Bodde (2009) studied 17 pregnant women over 7 weeks and saw a significant decrease in SATI and a decrease in PSS scores after intervention. Khemka (2009) showed a significant improvement in STAI scores after yoga-based deep relaxation after one twenty-minute session. Chatta (2008) showed that over 8 weeks, 60 perimenopausal women showed a greater decline in PSS. Cohen (2008) included 12 adults with metabolic syndrome in her yoga group and observed significant declines in blood pressure and PSS.
Thirty-five post-operational breast cancer patients saw a significant result after 6 weeks of yoga and noticed a significant decrease in PSS. Kjellgren (2007) studied 48 yoga participants over 6 weeks and saw significant decreases in stress and anxiety HAD and significant increases in optimism from yoga. Lee (2007) studied 24 people in a meditation group and 22 in anxiety education class, but significant improvement in HAM-A and STAI anxiety scores were only seen in the meditation group. Waelde et al. (2004) studied the effects of yoga on anxiety and depression among 34 healthy women who participated in 90-minute classes twice a week for two months. The yoga group had significantly reduced STAI scores.
It is important to include Miller’s 1992 study because over 3 years, the 18 meditation participants who were diagnosed with anxiety disorder had significant decreased in HAM-A, BAI and the number of panic attacks. Kabat-Zinn (1992) showed that over 5 months of meditation there were significant decreases in Hamilton Anxiety Rating Scale (HAM-A) and Beck Anxiety Inventory (BAI) after intervention and at the three month follow up.
Michalsen et al. (2005) published a study including 24 women who were classified as emotionally distressed. The participants took two 90 minute yoga classes per week for three months and experienced a significant improvement in the PSS by 65%, a 30% decrease in anxiety based on the STAI and depression scores improved by 50% according to the Profile of Mood States and the Center for Epidemiological Studies Depression Scale (CES-D) as well as other increased psychological outcomes (Michalsen, 2009, p. 4).
Telles (2009) wanted to learn if yoga practice or yoga theory had an effect on anxiety levels. Three hundred beginners were split into two groups; one was assigned to yoga practice and the other yoga theory. Using the STAI, their state of anxiety was assessed pre and post the two-hour session. The yoga classes included 60 minutes of pranayama, loosening exercises and asanas for 30 minutes each. The pramayama included kapalabhati (fierce, energy building exhales), anulom–vilom pramyama (alternate nostril breathing), brahmari and udgeeth pranayamas (breathing with specific sounds), and ujjayi pranayama (holding breath, or breathing deeply into the lower lungs with an audible exhale). The theory session was also 90 minutes where participants watched a DVD on the baseline principles of the yoga practice as well as the approaches to reducing stress and stress-functions as described in the ancient yogic texts (Telles, 2009). The yoga practice group experienced a significant reduction in anxiety (14.7%) and the yoga theory group had a (3.4%) decrease. Telles study relates to the current study because she supports the statement that yoga decreases symptoms of anxiety.
Simard (2009) wanted to learn if yoga decreased stress, anxiety and depression in first year medical students. Only six weeks into the sixteen-week yoga intervention, medical students began feeling the effects of yoga including decreased stress, anxiety, depression and improved general well-being. They practiced Kripalu style asanas, pranayama, and meditation for one-hour bi-weekly. Stress levels according to the PSS significantly decreased from base line at mid-term to and continued until the end. The General Health Questionnaire showed a significant improvement from problematic at baseline (x=5.79) to (x=1.57) at mid-term. Improvements persisted at mid-term and continued until the end of the study. Representative comments included: “‘the program really relaxed my stress level. I feel more in control and I have more practical tools to deal with anxiety and fatigue. I feel more relaxed, content and balanced in general’” (Simard, 2009, p. 951). Simard’s study correlates to the current study because in a high stress job and day-to-day environment, yoga proves tools to relax, reduce anxiety and balance overwhelming thoughts.
Visualization can be helpful, feel the inhale breath moving into the rib cage and belly while lengthening the exhale (Sullivan, 2011, p. 64). Anasas such as forward folds, seated forward bends, and restorative poses, child’s pose, help ease anxiety (Sullivan, 2011, p. 64).
Kraemer et al. (2009) wanted to compare the changes in the psychosocial outcomes of mood and state anxiety produced by walking or yoga among older adults and to compare selected psychosocial correlates of activity. A previous study showed the quality of life among adults age 64 to 85 improved through a six-month yoga intervention verses the walking group. A one single session of yoga was compared to single session of dance aerobics and a control of sedentary middle-aged women. The yoga participants had much greater decline in depression, decreased anxiety, increased subjective well-being, and enhanced mood (Kraemer et al., 2009). In this study, fifty-one participants who were 50 years old either walked for exercise (n=27) or took part in yoga (n=24). The researchers used multiple scales including anxiety measured by the STAI, mood measured by PANAS, well-being, fatigue and psychological distress with the Subjective Exercise Experiences Scale (SEES), physical activity with the Godin Leisure-Time Exercise Questionnaire (GLTEQ), depression with the Center for Epidemiological Studies of Depression (CES-D), exercise barriers with the Exercise Barriers Questionnaire, barriers of self-efficacy with the Barrier of Self-Efficacy Scale, quality of life with the Satisfaction With Life Scale (SWLS), and to help disguise the main focus of the study, the Fear of Falling and Physical Importance Profile were added.
The yoga participants experienced increased positive well-being and decreased anxiety. Low impact and intensity exercise may be more helpful in seeing improvements in mood rather than a high intensity exercise. The more frequently a person practices yoga, the more likely they will feel an improvement in quality of life. Research has shown yoga is a successful option for the treatment of depressive disorders (Kraemer et al., 2009). Overall, on all scales the yoga group showed more improvement than the walking group, which relates to the current study as it is also measuring depression and anxiety.
The aim of the Sudarshan Kriya Yogic Breathing (SKY) experiment was to use various breathing techniques to alleviate stress, anxiety and depression. The specialized techniques of yoga breathing are a unique method for balancing the autonomic nervous system, influencing psychological and stress-related disorders. SKY, which has been used in over 6 million people worldwide with success, significantly demonstrated an alleviation of stress and anxiety (Brown et al., 2005). The ujjayi breath is similar to the sound one hears in a conch shell and is known as the victory breath. Just as one needs coaching to get better at basketball, it takes a good teacher and time to learn pranayama and feel the effects. Spicuzza (2000) and colleagues suggest that incorporating yoga as a long-term practice of breathing independently reduces chemoreflex sensitivity (Brown et al., 2005, p. 192). By reducing chemoreflex activity sensitivity, the body is able to tolerate higher levels of carbon dioxide which is generated by exercise; therefore those athletes taught pranayama achieved higher work rates with reduced oxygen consumption than the control group who did not practice yoga breathing. After 6 weeks of training in pranayama, 3 hours per week, yoga lead to a decreased heart rate, increased vagal tone, and an increase in aerobic capacity by 11% when compared to the aerobic exercise group. Yoga improves baroreflex sensitivity when aerobic training did not. Also, those with high anxiety scores were assigned to learn yoga breathing and experienced greater reductions in tension, state anxiety and skin conductance than the control that just counted their breaths (Brown et al., 2005). Yoga breathing seems to calm those with anxiety disorders. It provides a supplementary treatment to major depression as it increases cerebrospinal fluid, dopamine, norepinephrine, and serotonin as well as metabolizes the g-aminobutyric acid, GABA (Brown et al., 2005). This article is helpful to the current research because SKY increases oxytocin, which accounts for the lift in mood, enhancement in feelings, social closeness, familial bonds, attachments, belonging, and well-being which many people are struggling with in the current study.
Through Mindfulness-Based Stress Reduction (MBSR), awareness was improved and was measured by the Mindful Attention Awareness Scale (MAAS) and Profile of Mood States (POMS). An eight-week mindful practice directly changed the way emotions were processed. The participants met for 2 hours per week and listened to guided meditation CD’s for 45 minutes per day, 6 days a week. In order to become more familiar with one’s own mind, the concepts introduced included acceptance, non-judgment, regulation of attention, curiosity, openness, living in the present moment and after practice, helped participants observe negative experiences from a detached perspective (Evans et al., 2010). Increased awareness was seen even in day-to-day practices such as eating, walking and sitting. There was a significant increase in mindful, awareness via the MAAS and a decrease in distress as measured by the POMS. As mindfulness increased, symptoms associated with distress, anxiety and fatigue decreased. This study correlates to the current study as the current study is observing anxiety and depression.
Evans et al. (2007) wanted to learn if cognitive-behavorial therapy and yoga could be used together to help patients who struggle with residual symptoms of anxiety and prevent relapse in major depressive disorder. Using the mindfulness based stress reduction (MBSR) developed by Jon Kabat-Zinn with 11 subjects, 6 female and 5 male, and significant reductions in anxious and depressive symptoms were seen at the end of treatment. Their awareness of everyday experiences increased too. MBSR included body scan meditation, siting meditation, gentle hatha yoga, mindful eating and meditative walking. The Cognitive behavorial aspects included observing the association between worried and anxious thoughts, mood, and behavior. Participants also had homework, which included listening to a 30-minute meditation CD for 30 minutes every day for eight weeks. Initially participants exhibited moderate levels of anxiety determined from the Beck Anxiety Inventory (BAI), mild levels of depressive symptoms from the Beck Depression Inventory (BDI), a pathological degree of worry from the Penn State Worry Questionaire (PSWQ), significant levels of anxiety and tension Profile of Mood States (POMS), minimal awareness of day-to-day events via The Mindfulness Attention Awareness Scale (MAAS), all of which were significantly lower than the normal population (Evans et al., 2008). As a whole, the participants experienced a clinically significant decrease in anxiety, tension, worry and depressive symptoms. The participants became as mindful as the normal population sample. Many reported positive changes such as “increased mindfulness while eating, improved marital relationship, better awareness of the self, gaining acceptance of the self and emotions” (Evans et al., 2008, p. 720).
Granath (2006) compared a Kundalini yoga group (n=15) and a cognitive therapy group (n=16), over four months and both groups showed significant decreased in PSS scores. In 2006, Gupta took 175 participants with a chronic ailment (hypertension, Crohn’s disease) and over ten days the yoga group showed a significant decrease in STAI scores. Bosch (2006) researched sixteen post-menopausal women with rheumatoid arthritis, who through yoga experienced a decrease in scores on the Health Anxiety Questionnaire (HAQ), improvements on the Beck Depression Inventory (BDI) and much less pain.
Post-Traumatic Stress Disorder
A Harvard study involved disabled Australian Vietnam veterans who were diagnosed with severe PTSD, were heavy, daily drinkers, and took at least one antidepressant. They participated in a five-day SKY breathing and a yoga program with included the topics of yoga poses, breathing practices, relaxation techniques, meditation, and education on alleviating stress, incorporating the main idea that “yoga can tone down maladaptive nervous system arousal” (Harvard, 2009, p. 5). The Clinician Administered PTSD Scale (CAPS) ranked the veterans’ symptoms on an 80-point scale. At baseline, the veterans’ averaged 57, which indicated moderate to severe symptoms. After six weeks of participation in SKY the CAPS was re-administered and the veterans’ scores measured 42, showing mild to moderate severity and indicative of a substantial decrease in PTSD symptoms. Improvements continued at a six-month follow-up. In connection with the current study, “Dr. Kristie Gore, a psychologist at Walter Reed, says the military hopes that yoga-based treatments will be more acceptable to the soldiers and less stigmatizing than traditional psychotherapy… and plans to conduct a controlled trial of their effectiveness in the future” (Harvard, 2009, p. 5). Both SKY and yoga offer optimism in the treatment of PTSD.
Telles (2010) demonstrated that 139 high school students in Kosovo, South-East Europe, showed a considerable reduction in post traumatic stress when they participated in three separate mind-body balancing programs every two months. Slow and deep breathing is proven to increase parasympathetic tone that decreases heart rate and blood pressure and is connected to a calm, less anxious mental state. A one year longitudinal study of two groups, [yoga, (emphasizing Buddhist principles of mindfulness, compassion and equanimity) and a control group], showed that the yoga group had decreased fear of death at the end of the year (Telles, 2010). Emotional impact in terms of fear, anxiety disturbed sleep, and sadness was researched. Interestingly, a link was observed between emotional states and breathing as each of the 6 basic emotions triggers a specific, unique breathing pattern. “The six basic emotions are joy-laughter, sadness-crying, fear-anxiety, anger, erotic love and tenderness” (Telles, 2010, p. 7).
Telles (2010) used 47 survivors of the South-East Asia 2004 tsunami suffering from PTSD in research to learn if yoga breath based interventions could help relieve psychological stress following a catastrophic disaster. They participated practices of gentle, warm-up exercises (sithilikarana vyayama) for ten minutes, poses (asanas), 16 postures in 20 minutes, voluntary regulated breathing (pranayama), four rounds in 15 minutes, and received a 15 minute, guided relaxation known as final rest (chavasana). Due to their involvement in yoga, a considerable drop in self-rated fear, anxiety, sadness, disturbed sleep, and in the breath rate was recorded (Telles, 2010). One hundred and eighty three tsunami survivors who scored a 50 or above on the Post-traumatic stress Checklist-17 (PCL-17) were initially given a test, then were retested a six, 12 and 24 weeks. Eight months after the 2004 tsunami, survivors who took part in yoga breathing and exposure therapy together had extremely reduced scores on the PCL-17, decreasing at least 60% from the first, baseline test.
Curing Cigarette Addiction: research articles on yoga therapy
Yoga, an alternative Western aerobic exercise has promise as a complementary treatment to smoking cessation because the practice involves a number of components that contribute to and encourage stress reduction and offers more versatility in healthy coping strategies. The conscious rhythm of deep breathing accompanied by an audible, ocean sound taught in yoga stimulates pulmonary receptors similar to the sensation of deep inhales when smoking (Bock, 2012). The CBT for smoking cessation included self-monitoring, stimulus control, coping with high-risk situation, and stress management as well as nutrition tips about healthy eating (sample snacks were provided), weight management, and information regarding balancing multiple roles. Of 55 women, 32 practiced Vinyasa yoga, which includes breathing exercises (pranayama) and meditative components in addition to moderate-to-vigorous intensity, exercise. Vinyasa yoga is similar to aerobic exercise. By channeling energy through conscious breathing regulation techniques called pranayama, improvements in cardiopulmonary functioning result.
Dysfunctional thought patterns are coaxed and altered by the cognitive-behavorial methods (cognitive) and or actions (behavorial). The hypothesis has been supported that “hatha (stretching) or prana (breath) yoga can induce relaxation and thus reduce stress” (Shenefelt, 2010, p. 15). It is emphasized that yoga must be practiced regularly as a discipline to maintain the effectiveness and emotional benefits. Regarding the skin disorders that are aggravated and irritated by stress, education about stress-reducing techniques can often greatly benefit the patient both in mind, body and spirit. Education about yoga and other nonpharmacologic treatments for disorders can in encourage success.
Studies on Depression and Life Satisfaction
Groessl et al. (2008) sought to examine the benefits of a yoga program for Veteran Administration patients. They used questionnaires to measure pain, depression, energy, fatigue, health-related quality of life, and program satisfaction. The researchers compared scores at pre and post ten weeks. Anusara yoga emphasizes alignment, coordination of movement with breath, and positive mental attitudes such as realizing the good in all beings (Groessl et al., 2008). A majority of the 33 participants with an average age of 55 years old showed significant improvements in pain, depression, energy, fatigue, and mental health. The participants who attended more classes experienced more improvements. This study was based off many previous research articles. One in particular randomized 101 adults to an exercise group, a Vinyasa yoga group or self-care literature group. The yoga participants had better physical functioning at 12 weeks than the exercise or literature group. At the 26 week follow up, the yoga group experienced significantly fewer symptoms, enhanced spine-related function, and showed more overall improvement (Groessl et al., 2008). Groessl’s study correlates to the current study because Veteran Administration patients with chronic low back pain felt improved health in many areas and their depression was ameliorated, an aim in the current study.
Janakiramaiah (2000) used SKY to evaluate 45 people diagnosed with clinical depression. The hospitalized people were divided into three groups to compare which treatment was most effective. One group received bilateral electroconvulsive therapy and showed a 93% remission of symptoms. The second group was prescribed the tricyclic antidepressant imipramine and saw a 73% decrease in symptoms. Those who actively used the SKY breathing techniques showed a 67% amelioration in symptoms (Janakiramaiah, 2000). This study relates to the current study because SKY shows promise for people who prefer to overcome their depression without traditional medical interventions. SKY can also be used in conjunction with conventional medical techniques to improve outcomes in the treatment of depression.
Brown (2005) studied 60 alcoholic men who were depressed. After being released from a one-week detox facility, the men were placed in two different types of outpatient programs, SKY classes or a standard treatment for alcoholism (Brown, 2005). Three weeks after, depression dropped 75% in the SKY group, and only 60% in the standard treatment group. Interestingly, the study noted, Levels of two stress hormones, cortisol and corticotropin, also lowered in the SKY group, however the control group remained the same (Brown, 2005). This study relates to the current study because it suggests that SKY has the possibility to be a beneficial treatment for depression especially, in the early stages of recovery from alcoholism.
Al-Azri’s (2009) integrated yoga as a coping strategy into the treatment regime of women with breast cancer and the effect it would have on their symptoms: depression, anxiety, fatigue, negative thoughts, suicidal thoughts, fear of dying, sense of aloneness, sexual and body image problems, and a decrease in their quality of life. Feeling isolated and alienated is typically felt among breast cancer patients (Al-Azri et al., 2009). Integrated social support such as a group yoga class was clearly an important aspect of community strength. Through yoga, the practice of hope-inspiring behaviors and hope-fostering interventions allowed emotional expression and most importantly fostered a connection with others who went through the same experience. Optimism, acceptance and active problem-solving skills through the social support of yoga significantly contributed to an amelioration of depression and increased life satisfaction (Al-Azri et al., 2009). When seeing how yoga influenced depression, body image, fears, and anxieties, it was apparent that yoga offered strategies and positive coping mechanisms, therefore increasing positive feelings and improving physical symptoms.
Butler et al. (2008) investigated the effects of meditation with yoga and psychoeducation verses group therapy, hypnosis and psychoeducation, and psychoeducation alone on 46 individuals suffering from long-term depressive mood disorders. At the nine month follow up, the meditation and yoga group had much more success in depression treatment. Those who only participated in psychoeducation actually developed a new depressive episode. Butler et al., (2008) based their study off a recent study which examined the issue of self-help strategies to supplement emotional disorders. A large number of studies have reported that meditation programs have potential to greatly reduce anxiety and depression, as well as improve general day-to-day functioning mechanisms. A trusting therapeutic-relationship can assist in the retrieval of important memories that would permit the client to express emotions in a safe manner (Butler et al, 2008). In the study, participants were encouraged to surrender to periods of sitting calmly in meditation or holding a yoga pose which allowed them to cope with their depressive thoughts. Each 40 minute hatha yoga session or 40 minute meditation session was followed by a 40 minute discussion of specific ways and situations to apply yogic practices of mood management which is also what the current study is methodizing.
Shahidi et al. (2011) wanted to learn if Kataria’s Laughter Yoga and group exercise therapy was more effective in decreasing depression and increasing life satisfaction in older adult women in Iran. They wanted to provide scientific evidence for laughter yoga in the elderly population because they frequently deal with loss and grief as well as medical issues.
Seventy seven depressed women who scored less than ten on a Geriatric scale were the participants, though only sixty completed the study. There were three groups: laughter yoga, exercise therapy and a control. Pre and post-test were given to all groups. Both laughter yoga and exercise therapy participant experience an increase in depression than the control group. The laughter yoga group showed a significant increase in life satisfaction than the control. The known beneficial effects of laughter yoga include muscle relaxation, changes in immunological, hormonal and mental parameters (Shahidi, 2011). Techniques include chants which create heavy exhalations, stimulating the diaphragmatic breathing. A hearty laugh, silent laugh with the mouth open, jumping and laughing, jumping and laughing with the mouth closed, medium laugh, cocktail laugh, an arm swinging laugh and a “laugh for no reason” (Shahidi, 2011, p. 324). Laughter is very similar to aerobic activity as it also increases positive feelings, social identification, person efficacy, and morale of healthy employees. The exercise group participated in aerobics, jogging and stretching.
Laughter yoga is superior to group therapy of building control in improving life satisfaction, possibly in the future helping other mental disorders. The study shows that laughter yoga is equally, perhaps even more effective as a group exercise program regard the improvement of depression and life satisfaction in elderly, depressed women. Shahidi’s study corresponds to the current study because laughter yoga is of great use when working with depressed participants.
Children’s Yoga in Southeastern Connecticut
Read more about what I offer for children and play therapy, here. Anxiety manifests differently in children. Research has shown that a number of childhood disorders are related to anxiety and that minimizing anxiety in childhood can benefit the child. Specifically, children’s yoga can calm the mind, reduce anxiety, increase health and well-being, augment self-awareness, and teach tools for life-long use. Childhood obesity has also become epidemic and yoga offers a non-threatening, gentle and non-competitive way to enhance health, move with balanced moderation, and understand desire. Through becoming aware of wholeness, a person integrates their mind, body, and spirit as one. White (2009) observed that it is the connection of the self as a divine being that leads to self-realization of one’s true identity, or living from the authentic self. Through the eight-faceted path, yoga students begin at a young age and have guidance for their actions, thoughts and morally ethical issues.
Yoga Sutras and research articles on yoga therapy
The Yoga Sutras provide teachings on moral restraints (yamas) and moral observances (niyamas). The poses (asanas), conscious, mindful breathing and energy movement (pranayama), and meditation (dhyana) create a unity of mind and body. The Yamas include five moral importance’s: love and respect for all beings (ahimsa), truthfulness and integrity in language (satya), authentic honesty and generosity (asteya), the art of living a moderate life (brahmacharya), and generosity and awareness of abundance (aparigraha). When a practitioner forgets, it can be helpful to remind oneself that negative actions, speech, and thoughts are going in the wrong direction, and will bring nothing but unending misery. Next, spend five minutes thinking of three things that went well that day to refocus the mind.
The Niyamas include five observances: both physical and mental purity and humility allow an open heart (sauca), peace and contentment with oneself and others (santosa), enthusiastic diligence to direct one’s energy toward an exciting, pleasurable, fulfilled life of meaning (tapas), self-study, self-inquiry (savdhyaya), and the devotion to a spirit greater than the self (isvara-pranidhana). Sauca begins as the core of all other niyamas. It asks, can a person imagine a monk doing meditation amidst a heap of dirt, a healer giving a massage without showering and washing their hands first, a person seeking good health through yoga, but eating junk food in their car or taking in unhealthy, violent sights, or a philosopher harboring unhealthy, self-critical thoughts? Through the seven faceted path of yoga, a child is taught to align mind, body, and spirit.
The four aims of life involve a spiritual discipline (dharma), creating a balanced life (artha), joy within the act of working (kama), and freedom form suffering (moksa). There are five moral afflictions or challenges on the path include innocence of one’s true nature (avidya), pride or egoism (asmita), desire, passion or want (raga), extreme attachments and aversion (dvesa), and fear of death (abhinivesa) (White, 2009).
A paper by Nardo and Reynolds (2002) showed that yoga promoted self-control, attention, concentration, self-efficacy, body awareness, and stress reduction. Various research studies have suggested yoga is associated with improved cardiovascular status, physical functioning and behavior. Children with a diagnosis of attention deficit hyperactivity disorder (ADHD) often have symptoms of anxiety. Jensen and Kenny (2004) studied 19 boys with ADHD; the 11 boys in the intervention group verses the eight boys who made up the control group, reported a reduction in mood swings, temper outbursts, and crying fits.
Studies on Stress and Mindfulness: research articles on yoga therapy
Brisbon et al. (2011) studies levels of stress and mindfulness in yoga students with fewer than five years of practice (n=12) and those with over five years of practice or (n=12). Researchers have demonstrated how mindfulness is a critical factor in how a variety of meditative practices help to improve overall emotional equilibrium, balance and decreases stress levels (Brisbon et al., 2011, p. 931). The Mindful Attention Awareness Scale (MAAS) and the Perceived Stress Scale (PSS) were used as measurements. Advanced practitioners scored significantly higher on the MAAS but lower on PSS. The researchers concluded that hatha yoga may be an effective method for enhancing mindfulness and decreasing stress levels in practitioners (Brisbon et al., 2011, p. 931). It shows that no matter how long a person has been doing yoga, it is a continual practice of enhancing mindfulness and decreasing stress. This study connects to the current study because the psychological functioning of the practitioner improved though yoga and meditation and helped to decrease attachment to ruminating thoughts that are major variables in stress and mindfulness.
McGrady (2010) wanted to learn how to help new medical school students deal with anxiety and stress. Over the course of seven sessions of deep breathing, progressive relaxation, passive relaxation, imagery, coping, survival thinking, and nutrition information were taught to medical students in an effort to measure stress reduction. At baseline, women had more acute illnesses than men and scored in the clinical range of depression and anxiety. Students who reported larger numbers of traumatic or abrupt life events prior to the intervention benefited the most (McGrady, 2010, p.178). The first months of medical school tend to be very stressful which also require major adjustments; therefore a wellness program proved as a successful tool to ease the transition of the expected decrease in positive mood.
Smith (2008) showed that over the course of one and a half years, this study compared the effects of two mind-body interventions to observe the range of health-related outcomes. One, mindfulness-based stress reduction (MBSR) or “stress reduction class” and cognitive-behavorial stress reduction (CBSR) marketed as a “stress management class.” A total of fifty participants self-selected their course based on the time of day, 26 in the MBSR group and 14 in the CBSR. Both were eight week courses; however MBSR used meditation using the Buddhist practice of Jon Kabat-Zinn, gentle hatha yoga, body scanning and group discussions to increase mindfulness. They used the Mindfulness Attention Awareness Scale (MAAS) to measure changes. The course encouraged participants to cultivate nonjudgmental, self-accepting moment-to-moment attention to, awareness of, and ongoing observation of one’s inner experience (Smith et al., 2008, p. 253).
On the other hand, the CBSR group were taught cognitive and behavorial techniques to change thinking and reduce stress. This course taught strategies to help identify stressful situation and respond to them in a more relaxed, stress-free way (Smith et al., 2008, p. 252). The CBSR group helped teach participants replace “irrational” thoughts with “rational” thoughts to reduce distressing feelings. Interestingly, mindfulness was not mention, but rather relaxation techniques. Many aspects were assessed before the start including perceived stress, depression, psychological well-being, neuroticism, binge eating, energy, pain, and mindfulness. MBSR participants improved on all eight outcomes with regard to mindfulness, energy, pain, and binge eating and had better outcomes across all variables, where as the CBSR group improved on six of eight outcomes, with significant improvement in the areas of well-being, perceived stress and depression. “There is increasing evidence that the acceptance of pain may have more beneficial effects than trying to control pain” (Smith et al., 2008, p.256). The increased effectiveness of the MBSR group is perhaps related to the cultivation and creating of a more accepting, observant attitude the whole, full range of inner experiences and sensations.
Studies on Sleep: research articles on yoga therapy
Harinath (2004) showed 15 people who participated in yoga and meditation for three months had a significant increase in melatonin levels at two, three and four a.m. which promotes a full night’s sleep. Kamei (2000) proven that even one hour of yoga significantly decreases serum cortisol levels of eight yoga instructors (who regularly practice) after taking one yoga class. A reduction in anxiety and stress lead to a more full sleep.
Khalsa (2010) measured the efficacy of yoga treatment when speaking to chronic primary insomnia. Forty participants had a minimum of a six month history of insomnia and sleep onset insomnia of at least 30 minutes latency. Those on medications were excluded. Twenty participants underwent an eight week yoga behavorial treatment where they maintained sleep diaries. The other twenty participated in a sleep hygiene treatment program. There was a statistical significance in the improvement in average sleep onset latency in the yoga group over time (46.8 minutes to 29.5 minutes). Over time, the yoga group also showed significant improvements in average sleep efficacy, wake time after sleep onset, total wake time and total sleep time. On the other hand, the hygiene group only showed improvement in time after sleep inset and total sleep time (Khalsa, 2010, p. 179).The yoga group exemplified greater percentages of participants attaining normative criteria at end-treatment than did the hygiene control subjects. Yoga is clearly a treatment that is valued as an adjunct to existing behavorial treatments of insomnia.
The effects of resonance breathing training on heart rate variability (HRV) in healthy college individuals showed improvements on the frequency bands associated with baroreceptor regulation, a sensory nerve ending that is stimulated by changes in pressure, especially those in the walls of blood vessels of the sinus. Each of the eight sessions included twenty minutes of baseline breathing flowed by twenty minutes of HRV Biofeedback (HRV BFB). Diaphragmatic breathing for twenty minutes at home for a total of five weekly breathing sessions was also a required of the participants. There were significant changes in the frequency domain series proving that HRV BFB changes the breathing sensory mechanisms for the better.
Studies on Energy
Acosta-Urquidi (2010) explored the psychophysiology of the energetic transaction between healers and clients using QEEG Quantitative Electroencephalography (or brain mapping) and heart rate variability (HRV) analysis. For the baseline, the participants rested for ten minutes with eyes closed which was followed by a 15 to 20 minute healing session. For the HRV baseline, they rested for ten minutes and immediately after received a healing session during which HRV was monitored. The energy work directed at the client did not involve touching the client, but work was done from a distance of half a foot to 10 feet away. Healing modalities included: Vedic, Reiki, Pranic, Heart-spiritual, Falun-gong, and Shamanic. Reflecting the healer specific baseline profiles, the other EEG bands (Delta, Theta and Beta) shifted. During the session, for the healer, the robust increase n EGG Alpha power range (50%-150%) was recorded. The client’s Alpha power also significantly increased (50%-100%) (Acosta-Urquidi, 2010, p. 183). Regarding HRV, all haling sessions showed a significant shift in baseline HRV values. Interestingly, the healing sessions increased the sympathetic drive, however HRV was unchanged. Overall, robust EEG and HRV changes correlate to the “healing state” (Acosta-Urquidi, 2010, p. 183).
The comparison of relaxation techniques for group cognitive behavorial therapy for generalized anxiety disorder investigated if CBT verses HRV biofeedback resulted in autonomic reactivity, a greater reduction of GAD symptoms, and an increase in cardiac vagal tone and HRV compared with CBT plus progressive muscle relaxation (PMR). All seventy nine participants had GAD were either part of the StressEraser, a portable repertory sinus arrhythmia device (RSA which is a measure of HRV) or the second group, PMR as supplement to an eight session CBT group. PMR and a combination of CBT and the StressEraser are equally effective. Results suggest that changes in autonomic function do not need to occur in order for CBT to be effective or for the participant to receive the benefits.
Studies on Eating Disorders
Douglass (2011) demonstrated the urgent need to integrate yoga as therapy for individuals with eating disorders, particularly how mindfulness yoga is regarded in three disciplines: sociology, neuroscience and the “spiritual texts” of yoga. “The body vividly expresses out differences. Through gestures, facial movements and somatic expressions, the body makes explicit our physical ability, age, ethnicity and many of our emotions and thoughts” (Shusterman, 2006 as cited in Douglass, 2011, p. 83). Based on its effectiveness for illnesses like Obsessive Compulsive Disorder (OCD), Post-Traumatic Stress Disorder (PTSD), depression and anxiety which often co-exist with eating disorders, clinical professionals have recently chosen to include yoga in their existing treatment plans (Douglass, 2011, p. 84). The body is constantly engaged throughout the day which reflects what a person thinks, what a person thinks they “should” do, how a person sees themselves, and what a person thinks they are capable of doing.
Mindful yoga has been suggested as a powerful resource though which a person can encounter and connect with their inner life and begin to understand its effect on their embodied experience. Major influences of decision making, thought processes and body image are a result of bodily sensations. Yoga classes are an opportunity for a person to learn how to discriminate between “bodily sensations” and “thoughts” (Douglass, 2011, p. 85). By understanding there are multiple possible reactions to any one sensation; yoga provides a fundamental tool to the essential process of recognizing an eating disorder is a choice and mustering willpower over it. Descartes, a philosopher, was one of the first to understand the separateness of mind and body. He spoke to the ability to creative synthesis after accepting the idea of separateness. Yogic principles teach a student how to reach their fullest human potential. Descartes also did not believe in innate knowledge, but rather referred to the mind as an empty rice bowl ready to be filled, in this case tools to access “embodied learning” or the process of action of thinking through the body.
Yoga allows those with inhibited, destructive thinking patterns to perform self-inquiry into how they, as an individual, experiences the interplay between their thoughts and their body. Yoga nidra, a state of progressive, deep relaxation, and pranayama breathing practices help the individual “experience how cultivating self-awareness and self-care can positively impact their lives” (Douglass, 2011, p. 87). Observing how one’s own thoughts and visceral reactions shift the experience of a yoga practice may help the individual have insight into their inner self and their own personal response to internal and external stressors. The intimate relationship between self, society and eating disorder is disconnected in those with eating disorders and vital for restoring health.
Cortisol, an important hormone which helps individuals deal and cope with stress, and is produced in surplus among those under chronic stress, in this case those with eating disorders. An excess of cortisol is associated with lower immune function, decreased bone density, decreased muscle tissue and poor cognitive functioning. Yoga has consistently been shown to reduce cortisol levels (Douglass, 2011, p. 88). A yoga instructor helps students understand and decode different sensations that are being experienced by giving verbal ques. For example, the interoceptive learning taught in yoga is incorporated into every pose. In bridge (setu bandhasana), students lie on their back, finger tips touching the heels, and by pressing their feet into the floor, lift their hips off the mat. The student creates a sense of length in their spine, lightness and open space for themselves in the pose that habitually transcends to their life, past, present or future.
Knowledge of interoceptive experiences has been shown to play a potential role in anxiety management, prevention of panic attacks and the prevention of substance abuse” (Douglass, 2011, p. 89). Yoga teaches one to understand the nature of regular human suffering which is often overlaid on top of, or underneath, eating disorders. Humans are born with an intense desire for satisfaction and happiness, but most try to satisfy this yearning with relationships, material possessions and career positions, but long-term happiness is not brought by external items. Searching for happiness outside the self only leads to more suffering, known as basic ignorance or avidya.
The physical body or anamaya kosha, is what unites a person with their identity. The thought that, “You and I are different” only leads to a sense of isolation, very difficult to penetrate (Douglass, 2011, p. 90). With a deep desire for satisfaction, one tends to also think, “I need to fix my body. Something is wrong with me.” The deeper longing for a sense of wholeness and completeness is never satisfied from aspects from outside the self. According to the Upanishads the essential, fundamental question for all humans, not just those with eating disorders, “Is for what are we really hungering?” (Douglass, 2011, p. 90). Yoga unites all aspects of the self, the light and dark, the frailty and afflictions. With the perspective, nothing is wrong, but only that it is an uncomfortable sensation, yoga teaches participants to learn to be free in the midst of immense suffering and to nourish rather than criticize. The yoga teacher holds the space so students can see that affliction exists as part of being human and it is possible to create a space where suffering is welcome to dissolve.
Unlocking the meaning a person believes their eating disorder holds is critical for change, yet at the same time its meaning is unique to them, but something which they have in common with the rest of humanity (Douglass, 2011, p. 92). Specifically, yoga for those with eating disorders must be taught in a safe way, letting the students come in and out of poses; readjusting as needed, and emphasizing it is their choice to show up. By actively participating in the self-care aspects of yoga, moving with self-respect, tapping into their healing potential and inner wisdom, a person with an eating disorder takes back their own and can positively reclaim their sense of self. Most importantly, yoga does not have answers, but is a process of self-inquiry and exploration that allows one to answer their questions themselves. Douglass’ study corresponds to the current study because many of the participants with depression and anxiety also have eating disorders.
Many studies show how medical science supports yoga therapy’s recent emergence as a discipline which can be used alongside other treatments. The therapeutic nature of yoga and meditation is proven to reduce stress and improve quality of life especially with people diagnosed with HIV, multiple sclerosis, Parkinson’s disease, hormonal imbalances, adrenal dysfunction, digestive troubles, eating disorders, respiratory problems, depression, and other issues. When working with a client, it is important to come up with a plan that utilizes yoga’s tools, postures, breath work, sound, and meditation, to ultimately improve quality of life (Sullivan, 2011, p. 64). Another study shows that brain regions begin to synchronize during meditation, which can uplift the mood, bring more positivity, enhance the immune system, and improve sleep (Sullivan, 2011, p. 64 as cited in Davidson, Kabat-Zinn et at., 2003). Sullivan’s meta-analysis relates to the current study because yoga is an applicable and supplemental to other treatments in reducing anxiety.
The aim of this study was to examine the safety and feasibility of conducting a free weeklong yoga camp and assess, understand and measure its impact on the negative and positive affect in normal healthy volunteers. Four hundred and fifty participants learned pranayama, asana, relaxation, notional correction and devotional sessions. The devotional sessions included bhakti yoga which proved to increase positive coping strategies, reduce stress and increase positive health. Bhakti practices include the direct handling of emotions by nurturing the positive emotions of pure love, surrendering to the divine, selfless service, faith and honoring the beauty within. A modified version of the Positive Affect Negative Affect Scale (PANAS) was given on the first and last day of the camp. There was a significant increase of PA of PANAS by 13% (P<0.001) and other positive affect by 17% (P<0.001) (Narasimgan et al., 2012, p. 13). Likewise, the NA was reduced by 47% (P<0.001) and other negative affects dropped by 48% (P<0.001). The perception of vigor ‘strong’ increased by 21%, ‘active’ increased by 20%, ‘content’ increased by 21%. The feeling of overall wellness from the asanas increased spinal flexibility, dexterity and stamina increased too. This research article relates to the current research because integrated yoga practices can reduced the negative affect and increase the positive affect within one week. Also, this study shows yoga directly decreased ‘irritably’ by 55%, ‘troubled’ by 46%, ‘sadness’ by 49% (Narasimgan et al., 2012, p. 17) and showed a decrease in ‘distress’ by 49% which are many afflictions of the participants in the current study.
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