Kelsey Craig

Kelsey Craig
CSOCS3452.01
Laura Douglas
Lesley University
May 2nd, 2011




Anxiety & Yoga Practice in the US




Introduction

Since World War II, anxiety levels in the United States have risen alarmingly. In fact, at the turn of the 21st century, anxiety disorders constitute the most prevalent mental health problems around the globe, which now affects millions upon millions of people. For the purpose of this paper, the focus will be primarily on the United States. Before the 19th century, the majority view was that most social anxiety was normal. After World War II, however, there was a rise in symptoms such as difficulty breathing, racing pulse, sweaty palms, and tingling limbs. By this time the world was in an ”age of progress”—a time when many of the old dangers that threatened humanity, such as starvation and epidemic diseases, diminished (Dowbiggin, 430). This allowed more personal symptoms, like the ones aforementioned, to be more noticeable. In response to this, when the third edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-III) came out in 1980, depression and anxiety were separated and anxiety was sub-divided for the first time (Dowbiggin, 430).
Over the past several decades, Eastern yogic practices have become much more popular in the United States. Another trend in the United States, while much more modern than even yoga, is alternative medicine. Many physicians and psychologists have found a way to incorporate yoga into treatment plans for anxiety disorders because over time research has shown that yogic postures help to reduce stress, which is generally the initial cause of anxiety.

Anxiety
According to the encyclopedia of Mental Disorders, anxiety is “an unpleasant emotion triggered by anticipation of future events, memories of past events, or ruminations about the self” (EMP, NP). A significant contributor to anxiety is stress and generally stress and anxiety disorders are grouped together. People usually experience stress and anxiety because of a traumatic experience that happened to them so they develop an unhealthy avoidance to a certain stimulus. As mentioned previously, in 1980 when the DSM-III came out, depression and anxiety were separated. Also in this edition, anxiety was sub-divided for the first time. Some of the sub-divisions include Obsessive-compulsive Disorder, Social Anxiety Disorder, Post Traumatic Stress Disorder, specific phobias, and Generalized Anxiety Disorder (APA, 2000).
When soldiers came back onto US soil after the war was over, doctors, psychologists, and physicians found that several of the same symptoms were affecting many of them. As these numbers increased, it was evident that much of this population was suffering from something much more serious than just the social anxiety that was normalized so many years ago (Dowbiggin, 429). This is one of the main reasons why anxiety was altered in the new version of the DSM in 1980. This way, veterans would be diagnosed with a disorder so that there would be an excuse as to why they are acting so out of the ordinary. For example, those who were experiencing flashbacks, dreams of being back in the war zone, and having it affect their everyday lives were usually diagnosed with Post Traumatic Stress Disorder (PTSD) (Collins, p. 156). Unfortunately, American society needs an explanation for anything that appears to be different.
As veterans and eventually civilians were characterized by their symptoms, trends started to become apparent. Certain genders or populations of people were commonly diagnosed with the same disorder. For example, men were more likely to suffer from PTSD than women at the time because only men could serve in the military. Once it became normalized to diagnose civilians with the same disorders, however, PTSD became more of a gender-neutral disorder (Dowbiggin, 433).
Throughout the years, the media has had a crucial role in propagating a culture of fear. With newspapers, radio, television, and now the internet, and social media, news spreads like wild-fire. For example, after the tragedies of September 11th, 2001, the fear and anxiety of the US rose exponentially. Due to our nation that is so dependent on knowing what is going on and not being able to block our ears and close our eyes, people were continuously exposed to this terrible information and what followed for days, weeks, months, and years at a time. Here we are ten years later and we are still glued to our televisions and computers waiting for the next move.
Presently in America, anxiety disorders are the most prevalent mental illness. Anxiety affects millions of people and the severity of some disorders associated with anxiety is very much underestimated. Unlike in the past where it was normal to experience a bit of anxiety, now that it is in the DSM, anxiety disorders “impact work performance by reducing employment opportunities, work functioning, and attendance” (Erickson, 1166). In an attempt to optimize opportunities for people who suffer from anxiety disorders, physicians and psychologists are continuously searching for additional means of treatment. Research has recently shown that yoga practice is effective in treating anxiety.

A Brief Background of Yoga
First, it is important to discuss where yoga derives from. Yoga comes from the Sanskrit word “yug”, meaning yoke, referring to the discipline of aligning the mind and body for spiritual goals (Birdee, 1653). Yoga was first developed in the Indian culture. Most original practioners of yoga were either Hindu or Buddhist. For some people, yoga is a way of life rather than just an exercise practice--we call these people yogis. For yogis, everything from the postures themselves down to the way they dress and what they eat is incorporated in their yoga practice. It is important for us to keep in mind though that with time, the modern view of yoga that is often portrayed by American culture is also very trendy in contemporary India.

Yoga in America
Yoga is perhaps the trendiest forms of physical activity in the past several decades in the United States. Many people believe that yoga is a good way to be healthy and fit. While some people may practice yoga as it was once portrayed in traditional Indian culture, yoga has become a commercialized, sex-appeal-evoking practice. In America, yoga is seen to cater to young, sexy, attractive women who spend a great deal of money to look as good as they do. The ideas have seemed to switch from yoga being a spiritual way of life to being a form of exercise that will keep the body in shape. Sadly, American culture is to blame for this. We tend to have the mindset that the body is kept in shape so one can appear attractive to others as they go through life to seek a partner, rather than the body being kept in shape for oneself and being interconnected with the mind, body, and spirit. Another reason for incongruence between Eastern and Western beliefs of yoga is that the word “yoga” has been incorporated into the English language and adopted to include a large range of practices from various different cultures (Chaoul, 146).
According cross-sectional survey data from the 2002 National Health Interview Survey, 5.1% of Americans utilize yoga practice for health reasons, which accounts for over 10 million adults. Yoga users are predominantly Caucasian (85%) and female (&6%) with an average age of 39.5 years old. Yoga users also tend to be college-educated, have better health status, and are usually normal weight versus obese. A majority of these people felt that yoga is important in maintaining health (Birdee, 1658).

Yoga as Alternative Medicine
As yoga has become more popular in America, psychologists and clinicians have found a way to incorporate yoga practice into treatment plans for people with physical, mental, and emotional disorders. Not only is yoga used in some physical therapy clinics, counselors and psychologists are finding it effective to use in their practices as well. For mental and emotional disorders, research has shown that these practices modulate brain activity and diminish the psychological and biological effects of stress, which we will call “mind-body medicine” (Chaoul, 145). Yoga can also be characterized as “energy medicine” which focuses on the breath associated with yoga. In American culture, we are more comfortable considering yoga practices as mind-body medicine rather than energy-medicine, because energy is simply an obscurity, and just as with the diagnoses of veterans with unordinary symptoms, we need justification and reasoning to back up everything that we know.
Evidence shows that yoga is associated with increased brain GABA levels Streeter, 1145). GABA is “gamma-aminobutyric acid, which is a neurotransmitter that controls the action of epinephrine, norepinephrine, and dopamine…it filters out unnecessary messages by terminating signals from the excitatory neurotransmitters” (Integrative Psychiatry, NP). One who is suffering from anxiety, depression, or similar disorders has trouble filtering out these static messages, therefore, GABA levels are be relatively low in these people. A significant amount of studies have been done to support that this is true. “A meta-analysis of 116 studies found that mind-body therapies could reduce anxiety, depression, and mood disturbance” (Chauol, 153).
In a study conducted in 2009, young adult professional musicians volunteered to be in a 2-month program of yoga and meditation and were randomized to a yoga lifestyle intervention group. With another group recruited as a no-practice control group, both groups attended three yoga or meditation classes each week. All participants completed an end-program self-report questionnaire that evaluated music performance, anxiety, mood, perceived stress, and sleep quality. Results from the study indicated that yoga and meditation techniques successfully reduce performance anxiety and mood disturbance in young professional musicians (Khalsa, 288). This goes to show that yoga is not only effective in treating diagnosed anxiety and stress disorders, but also in single situations that would be generally characterized as anxiety- or stress-ridden.

The Present and Future of Mind-Body Medicine
Techniques of stress management, which ultimately reduces anxiety, that have proven helpful include progressive muscle relaxation, diaphragmatic breathing, guided imagery, social support, and meditation. According to Chaoul’s article, participating in stress-management programs prior to treatment has enabled patients to tolerate therapy with fewer side effects and psychosocial interventions have been shown to specifically decrease depression and anxiety and to increase self-esteem (166). At the very least, yoga is great for lowering blood pressure and heart rate and people only get out of it what they choose to put into it. The practice of yoga is about testing the bounds of the body and if a person has the desire to heal and effectively go through therapy, they will figure out the proper way to do so.
Presently in America, many medical centers have already incorporated mind-body practices as part of standard care. Although practices are not necessarily prescribed and still definitely not thought of in the same way as conventional medicine, they have come a long way in that they are being delivered alongside medical treatment to improve outcomes. Since the use of yoga with anxiety reduction is still so new, there is not much evidence present to make extensive conclusions. Because of this, I think scientists should push the boundaries even further and examine the clinical implications and focus on cost-effective research to deepen the understanding of the role that yoga practice can take in treating anxiety. We can only hope that with more evidence, mind-body practices will someday be their own form of medical treatment.
In addition to this, as more evidence is shown that yoga is an effective way to heal mentally and physically, perhaps this will be a way for more Americans to understand and appreciate the traditional Eastern ideals that once prevailed.

Works Cited

American Psychiatric Association (2000). Diagnostic and Statistical Manual of Mental Disorders. Fourth edition, text revised. Washington DC: American Psychiatric Association.

Birdee, G., et al. (2008). Characteristics of Yoga Users Results of a National Study, Journal of General Internal Medicine, p. 1653-1659. DOI: 10.1007/s11606-008-0735-5. Retrieved from Academic Search Premier on April 29th, 2011.

Chaoul, A.M., Cohen, L. (2010). Rethinking Yoga & the Application of Yoga in Modern Medicine, Cross Currents, p. 144-167. Retrieved from Academic Search Premier on April 28th, 2011.

Collins, Barbara and Collins, Thomas (2005). Crisis and Trauma: Developmental-
Ecological Intervention. Houghton Mifflin Company, Boston.

Dowbiggin, I.R., (2009). High Anxieties The Social Construction of Anxiety Disorders, Canadian Journal of Psychiatry, 54(7), p. 429-436. Retrieved from Academic Search Premier on April 29th, 2011.

Encyclopedia of Mental Disorders (2011). Anxiety and anxiety disorders. Advameg, Inc. http://www.minddisorders.com/A-Br/Anxiety-and-anxiety-disorders.html Retrieved May 2nd, 2011.

Erickson, S. et al., (2009). Severity of Anxiety and Work-related Outcomes of Patients with Anxiety Disorders, Depression and Anxiety. Vol26, p. 1165-1171. Retrived from Academic Search Premier on May 1st, 2011.

Integrative Psychiatry (2011). Natural GABA- “gamma-aminobutyric acid, which is a neurotransmitter that controls the action of epinephrine, norepinephrine, and dopamine…it filters out unnecessary messages by terminating signals from the excitatory neurotransmitters”. http://www.integrativepsychiatry.net/natural_gaba.html Retrieved from Google on May 2nd, 2011.

Khalsa, S. B. S., et al., (2009). Yoga Ameliorates Performance Anxiety and Mood Disturbance in Young Professional Musicians, Applied Psychophysiology & Biofeedback, p. 279-290. DOI 10.1007/s10484-009-9103-4. Retrieved from Academic Search Premier on April 28th, 2011.

Streeter, C.C., et al., (2010). Effects of Yoga versus Walking on Mood, Anxiety, and Brain GABA Levels- A Randomized Controlled MRS Study, The Journal of Alternative and Complementary Medicine, Mary Ann Liebert, Inc. 16(11), p. 1145-1152. DOI: 10.1089/acm.2010.0007. Retrieved from Academic Search Premier on April 28th, 2011.

Chris Welch-- Autism & Yoga

Introduction

Yoga has been known to have almost mystical powers. In Eastern cultures, yoga is practiced in a physical and spiritual manner and is used as a means of exercise and health along with aiding in the reduction of stress. Many individuals practice yoga, including pro-athletes and unruly prisoners. The use of yoga with autistic individuals has now been proven to be beneficial for many different ways.

Autism is a condition that affects ones ability to communicate and form relationships with others. It is a condition that affects many people worldwide and doctors and scientists are still searching for a cure to the condition. There are many different levels of autism, and these variances in autism lie on what is called the autism spectrum.

This paper will address how the practice of yoga has benefitted those with autism as an extracurricular. It will discuss how Western culture has become more open to the practice of yoga and the awareness of its medical benefits. It will also address the different types of autism and how yoga aids people with autism in multiple ways.

Autism affects many people in America and throughout the world. Autism is found in approximately 1 in every 150 US births. This ratio is still increasing, and is increasing between 10 and 17 percent each year. Since the 1980s, the number of children being diagnosed with autism has increased drastically. This is “due to changes in diagnostic practice” (wikipedia.com). Scientists and doctors are researching to try and find a cure for autism especially since over the past three decades the number of children being diagnosed with autism has increased significantly. (Betts & Betts, 2006).

Autism Defined

Many people do not fully comprehend what autism really is. Many people do not understand that autism is not a mental “disability;” it is a mental condition that affects people their entire lives. It is not a condition that can be cured with medicine, and there is not only one type of autism out there.

Autism is a condition that inhibits ones ability to communicate with others in a correct and socially appropriate manner. It is identified in children before the age of 3 (Autism Society Organization). The condition makes it difficult to form relationships with others, especially those who do not understand the condition. Some autistic individuals have difficulty speaking and understanding abstract ideas.

The affects of autism vary from individual to individual. There are different types of autism with different classifications as to what makes that person autistic. The autism spectrum ranges from slightly autistic to severely autistic. Some individuals on the autism spectrum when seen out in the world can barely be identified as having the condition.

Autism is diagnosed within the first three years of a child’s life. Symptoms tend to show by the time a child reaches 18 months of age (Autism Spectrum). There are many different symptoms for autism but there are three main ones that can help identify where on the spectrum the child falls.

The first symptom is a child showing problems in communicating. Children who are showing signs of autism may have trouble acknowledging that someone is communicating with them. They may also have trouble verbalizing and have delayed speech. Children who show autistic symptoms in communication may also have issues with a lack of eye contact, pointing, and smiling (Autism Spectrum).

The second major symptom is having social problems. Children who may possibly be autistic may have difficulty with their emotions. They may be unable to share their emotions or adversely share too much. Conversing with others is also another telltale sign with autism. Children may have difficulty speaking with others and especially have difficulty carrying a conversation. Social symptoms in autistic children may also be having difficulty in understanding how other people act, think, and feel (Autism Spectrum). As a result, autistic children may do things that are socially unacceptable but they do not know it to be so.

Lastly, routine and repetitive behaviors are other symptoms or signal for autism. These behaviors are called stereotype behaviors (Autism Spectrum). Children who have such stereotype behaviors tend to repeat “words or actions, obsessively following routines or schedules, and playing in repetitive ways” (Autism Spectrum).

Autism Spectrum

Autism Spectrum Disorders (abbreviated ASDs) are “a group of disorders with similar symptoms” (Autism Spectrum). People on the autism spectrum can vary from mild to severe autistic symptoms; however, all of these individuals are under the classification of being autistic. The different categories of ASDs are “Autistic disorder, also known as “classic” autism, Asperger syndrome, and Pervasive Developmental Disorder Not Otherwise Specified (abbreviated PDD-NOS or known as atypical autism)” (Autism Spectrum).

Many children with any of the ASDs have difficulty when it comes to analyzing and organizing the sensory input from their nervous systems (wikipedia.com). Individuals with “classic” autism tend to struggle with social interactions and their ability to communicate. These individuals tend to have restricted and repetitive behavior . Those who suffer from Asperger’s syndrome have a delay in cognitive and language development . People with PDD-NOS are those individuals who have autistic symptoms that cannot be fully categorized under Asperger’s syndrome or “classic” autism (wikipedia.com).

Treatment for autistic people vary depending on their type of autism as well as what works best for them. Many children “tend to use external techniques of sensory integration” this stimulates their sense of touch (Behar, 18). Children also use “vestibular (movement and gravity) techniques, and proprioceptive (awareness of one’s body in space) systems” (Behar, 18). These techniques aid in enhancing an autistic individual’s sensory and perception skills.

Although there are techniques that individuals use to help them cope with their social, sensory, and communication issues, yoga has been found as another means to aid those with autism. Autistic children who practice yoga hugely benefit from practicing because it aids them in learning many techniques. Breathing and stretching techniques are learned through yoga and this aids autistic children (and adults) in having the ability to control their breathing and learn how to calm down when they are in stressful situations.

Western View on Yoga

The Western view of yoga is mostly a vain one, which focuses primarily on the physical aspects and benefits of practicing yoga. The Western trend of yoga is a materialistic, self-image building trend. Many individuals in this culture practice yoga for the physical results of having a flat toned stomach and body. There is also the materialistic aspect of yoga in the Western culture that has many individuals buying expensive spandex clothing that is “for yoga.” This shows how important self-image and materialism is in Western society.

Although the Western society practices yoga for physical improvements, the Western culture has also started to see the benefits in practicing yoga for medical reasons. Individuals with autism, ADHD, and dyslexia practice yoga to help them learn techniques for stress-relief and anxiety. This allows people to practice yoga to relax and be able to increase their level of functioning.

Benefits of Autistic Individuals Practicing Yoga

Yoga aids everybody who practices it. It not only helps one get in shape through practicing yoga poses, but it aids people become one with their mind and body. It enables people to relax, and reduce anxiety and stress in their bodies. Individuals with autism greatly benefit through the practice of yoga.

Children with autism tend to have social, mental, and/or emotional problems that get in the way of having an easy functional everyday lifestyle. When autistic children practice yoga it gives them the ability to learn how to control their own breathing (Behar, 18-19). This helps them to learn how to calm down on their own and be able to learn new techniques for stress-relief. The poses help autistic children relieve stress through the stretches they are performing and using the correct yogic breathing techniques (Behar, 18-19). The repetitiveness of the practice of the stretches and breathes also are easyer for an autistic child to cling to (Kailus, n.d). This aids autistic children in gaining social and coping skills through practicing yoga in a comfortable environment and among other people. This makes growing up with autism a little easier on these individuals since they have these new techniques through practicing yoga that help them to calm down and relieve stress.

The practice of yoga among autistic individuals also has the beneficial result in aiding these individuals with their development of sensory and motor skills. When practicing yoga autistic individuals are improving their sensory processing which helps them to enhance their own knowledge of personal space. It also aids in gross motor skills. Yoga helps autistic people with gross motor skills by moving from each yoga pose to another, and performing these poses (Behar, 18-19). The practice of yoga aids in helping them socially as well.

By practicing yoga, autistic children (and adults as well) can improve their social skills. Practicing yoga helps individuals build and develop self-esteem (Behar, 18-19). It also helps autistic individuals to improve their communication and relationship skills since they are practicing yoga with others on a somewhat regular basis (dependent upon how much they actually practice yoga in a studio).

Yoga is definitely one of the most beneficial practices and methods to help calm autistic individuals. It helps them learn new techniques for stress-relief and calming down. It helps autistic individuals learn breathing techniques to calm their body and their mind. Practicing yoga gives autistic individuals a way to help themselves get through stressful situations instead of having to rely on others for comfort or help (Behar, 18-19). Autistic children can also practice yoga with their parents to help form a better relationship with their parents and so that they all can understand and see the benefits of yoga among any type of individual; those with autism or those without. Yoga helps autistic individuals understand how to go about stress-relief. This helps autistic children because if they do not want to practice yoga with their parents, they have a means of stress-relief through the poses and breathing techniques that can calm them down and make them feel more independent.

Conclusion

Yoga has helped people throughout the world. It is used spiritually, physically, and emotionally. Yoga helps bond the mind and body together so that individuals can function at their fullest potential. Although the Western culture has modified yoga to make it a more materialistic self-image based practice, there are still some of the Eastern qualities that carry through, such as the asanas practiced and rituals practiced depending upon which yoga studio one attends.

Yoga has many benefits with people of all types. It really aids people with medical issues, attention issues, and more. Through the practice of yoga, people learn how to breath in a way that will help calm them down. They also learn stress-relieving techniques through the breathing patterns alone and the breathing techniques combined with the poses.

Autistic individuals benefit greatly through practicing yoga. It helps them to build on their social, mental, and emotional problems. Yoga helps them to break down social barriers with being able to communicate and learn personal space. It also aids them in learning how to cope with stress-relief.

Western culture has adapted yoga to help with medical problems, and it has definitely shown a benefit with people with physical and emotional pain. Yoga benefits individuals with autism greatly and through this it really shows how the “mystical powers” of practicing yoga can help people of all ages, size, and disability.

Bibliography

Autism Spectrum Disorders (ASDs). (n.d.). NICHD - The Eunice Kennedy Shriver National Institute of Child Health and Human Development Official Home Page. Retrieved April 30, 2011, from http://www.nichd.nih.gov/health/topics /asd.cfm

Alejandro Chaoul, M., & Cohen, L. (2010). Rethinking Yoga and the Application of Yoga in Modern Medicine. Cross Currents, 60(2), 144-167. doi:10.1111/j. 1939-3881.2010.00117.x.

Autism and Yoga. (n.d.). Yoga for the Special Child. Retrieved December 3, 2010, from http://www.specialyoga.com/autism.htm

Autism Society Organization. (2009). What is Autism. Retrieved from http://www. autism-society.org/site/PageServer?pagename=about_whatis

Betts, Dion E., and Stacey W. Betts. Yoga for Children with Autism Spectrum Disorders: a Step-by-Step Guide for Parents and Caregivers. London: Jessica Kingsley, 2006. Print.

Kailus, J. (n.d.). Butterfly stretch: Autistic Boy finds Comfort in the Calm of Yoga. Giam Life, Retrieved from http://life.gaiam.com/article/butterfly-stretch-autistic-boy - finds-comfort-calm-yoga

Knittel, L. (n.d.). Yoga Journal - Yoga Family & Parenting - Breaking Barriers . Yoga

Journal: Yoga Poses, Classes, Medidation, and Life – On and Off the Mat- Namaste. Retrieved December 3, 2010, from http://www.yogajournal.com/ lifestyle/780

Williams, N. (2010). Yoga Therapy for Every Special Child: Meeting Needs in a Natural Setting. London: Singing Dragon.

Behar, M.(2006). Yoga Therapy for Autistic Children. Yoga Therapy in Practice, 2(2), 18-19.

Yoga as an Adjunct Therapy for Depression

Maureen Ryan

CSOCS 3452 Yoga: Theory, Culture and Practice

Lesley College

Spring 2011

Final Paper

May 2, 2011

Yoga As an Adjunct Treatment for Depression

Introduction

Major Depressive Disorder is an illness that affects 14.8 million American adults each year and is the leading cause of disability for people ages 15-44. (National Institutes of Health. The Numbers Count: Mental disorders in America. NIH, 2008) Most people who suffer with depression are offered antidepressants and other prescriptions drugs as the primary treatment. The use of these medications has steadily increased since their inception. In its study, the U.S. Centers for Disease Control and Prevention looked at 2.4 billion drugs prescribed in visits to doctors and hospitals in 2005. Of those, 118 million were for antidepressants. Adult use of antidepressants almost tripled between the periods 1988-1994 and 1999-2000. Between 1995 and 2002, the most recent year for which statistics are available, the use of these drugs rose 48%, the CDC reported (National Center for Health Statistics. Anti-depressant Use. NCHS, 2007). Even with this increase of the use of drugs, a five-year study conducted by the World Heath Organization cites suicide from depression as the fourth leading cause of death worldwide, and by 2020 it is expected to be the second. When Eli Lilly introduced Prozac the first Selective Serotonin-Reuptake Inhibitor (SSRI) in 1987 it was going to revolutionize the treatment of depression. Millions of people worldwide take this antidepressant medication or one of the newer SSRIs yet the number of suicides continues to mount (Weintraub 2004, p. 7-8). According to a recent report published by the University of Washington’s Kids Count, mental health problems have now surpassed injuries as the single most common reason for hospitalizations among children five to nineteen in the State of Washington. And currently nationwide suicide is the third biggest killer of young people between the ages of 15 and 24 (Weintraub 2004, p. 8).

Antidepressant medications do not work for everyone and they can have serious side effects such as body temperature changes, difficulty in breathing, increased heartbeat and suicide. Even when they do give relief, they tend to loose their effectiveness over time and the strength of the prescription has to be increased to get the same effect. Hence the chance of experiencing side effects also increases. Exploring adjunct treatments for prescription drugs expands the choices for treatment and is an important factor in promoting health. Recent studies have provided insight into the effectiveness of yoga as an adjunct therapy for depression. This paper will explore the effectiveness of yoga as an adjunct therapy in the treatment of depression.

What brought me to the topic?

My first yoga class came during a stressful time in my life, where I probably would have been prescribed medication if I had sought medical help. Instead I found a yoga class, which helped me through that period. The Hatha Yoga class I attended was offered at my place of work during lunch hour, three days a week. It provided me with the opportunity to begin to breath through my problems and to stretch my tense, stiff body. Yoga calmed my mind and allowed me to relax my physical body enough to dissipate the physical and mental stress I was experiencing. As I continued my new yoga practice, I felt my depression slowly lifting. Not much had changed in my life but I felt better after each class. I found that the grass was definitely “greener” on the other side of the yoga class. Recently I have returned to a regular yoga practice and although I am not suffering from the same level of stress and depression I did then, I still experience a positive effect on my mood and a reduction in my stress level.

Yoga is effective as a treatment for depression. It has been found to have a positive effect on the neurotransmitters in the brain that effect mood. One study conducted at Benares Hindu University in Varanasi, India found that three and six month practices of yoga improved the functioning and mood of people with clinical depression. In a study of eighty people, half were treated with the tricyclic antidepressant imipramine and half with yoga. After six months of practice 60% of those treated with yoga showed improvement in their subjectively rated symptoms, e.g. sleep patterns, digestive symptoms, social interactions and overall mood (McCall 2007, p. 265-66). The drug group’s improvement in this area was less but researchers did not quantify them. Both groups had similar improvements in neurotransmitter levels (McCall 2007, p. 266). The yoga practice resulted in a significant rise in serotonin levels and a decrease in monoamine oxidase levels both of which cause a boost in mood. Also the Cortisol levels and levels of other stress hormones in the blood declined significantly (McCall 2007, p. 266).

Comparison of Western and Eastern Views of Depression

I found that Western medicine’s view of depression and the Eastern Yogic view of depression to be different. According to Western Medicine, depression is the result of an imbalance in neurotransmitters dopamine and serotonin in the brain (National Institutes of Health. The Numbers Count: Mental disorders in America. NIH 2008). The stress hormone cortisol is usually found in excess in the bloodstream of those suffering with depression because the fight or flight response is always turned on (National Institutes of Health. The Numbers Count: Mental disorders in America. NIH, 2008). Yogic philosophy views depression differently, stating that the separation of people from one another and from “their selves” causes suffering and ignorance of themselves as part of the universal whole. When we forget that we belong to each other and to the universe, that we are deeply connected to all living beings, we feel separate and alone. “The pain of depression is the result of a false identification with our external selves and experiences. Through the practice of yoga, the sense of separation, which is the literal sources of depression, is diminished, and the sense of connection to oneself and others is enhanced. Yoga can also shift the physiological imbalances in the body that create depressed or anxious moods. Yoga asana, pranayama, and meditation reintegrate the self and help the person go inside and connect to the deeper knowledge of who they are” (National Institutes of Health. The Numbers Count: Mental disorders in America. NIH, 2008).

Biomedical View of Yoga for Depression

Today there are more research studies that support the use of yoga for depression as well as anecdotal evidence that people suffering from depression have found yoga to be beneficial (National Institutes of Health. The Numbers Count: Mental disorders in America. NIH, 2008). In fact yoga was found to be more effective than walking or other forms of exercise in the treatment of depression (Streeter, et al. 2010). Studies found that while physical activity did improve serotonin levels in the brain, yoga did a better job in raising the levels of serotonin in the brain (Streeter, et al. 2010). Practicing yoga lowers levels of the major stress hormone cortisol and boosts levels of the brain's main neurotransmitter responsible for communication between the cells and neurons known as GABA. Low levels of GABA are associated with both depression and anxiety.

In studies of the use of yoga for depression there are some findings that it increases the levels of GABA. One study in particular found that in experienced yoga practitioners, brain GABA levels increased by 27% after a 1-hour session of yoga and also recommends that the practice of yoga should be explored and compared to other exercise modalities as a treatment or adjunctive treatment for disorders associated with low GABA states (Streeter, et al. 2007). The development of an inexpensive (compared with medications), widely available intervention such as yoga, with few side effects, that is effective in alleviating the symptoms of depression and other disorders associated with low GABA states has many health advantages.

Yogic Perspective on Depression

The personal accounts that I found of those who practiced yoga and found relief from depression were that of yoga teachers Patricia Walden and Amy Weintraub. Patricia Walden is one of two senior advanced teachers of Iyengar yoga in the United States, she experienced depression in her twenties and early thirties. Her treatment ran the gamut from private and group psychotherapy, hypnosis to medication. She felt that all of these treatments helped to a degree but that they left her with a feeling of emptiness, a sense that there must be something more (McCall 2007, p. 261). When Patricia met Mr. Iyengar in 1977 she made a connection to his style of yoga and found that “something more.” The feeling of emptiness she had felt before meeting Mr. Iyengar changed during that yoga class. His philosophy was one that she immediately connected to. Iyengar said “if you keep your armpits open you will never be depressed” (McCall 2007, p. 261). According to Patricia, he was referring to her posture, which was the posture of a depressed person with a sunken chest. Open the armpits refer to the space between the armpit and the chest growing wider and more lifted. This lifts the lungs and the heart allowing you to breath more deeply. The thoracic spine begins to elongate. All of these things have a positive effect on your mental state (McCall 2007, p. 264). It was at this time Patricia began to realize how the physical body could affect the mind. She developed her yoga practice as a way of helping her deal with her depression.

In Iyengar yoga there are sequences of yoga asanas that are usually specific to those suffering from depression, i.e. back bends, vigorous standing asanas, and inversions. Patricia Walden characterizes two different types of depression rajasic or tramasic and designs the type of asana, pranayama and meditation practices that would be most beneficial for each. The characteristics of these types of depression are different with rajasic being characterized by agitation, anxiety, and rapid breathing. The most beneficial type of asana practice for rajasic would be calming, cooling and able to help the mind slow down. People with tamasic depression are lethargic, apathetic, and lacking energy. Their breath tends to be shallow, with a short inhalation. Tamasic depression is best alleviated with more active and energizing practice. (McCall, p. 267) Vigorous standing poses and challenging vinyasas help to increase energy flow in the body. Yoga practice can be more specifically designed to each individual’s symptoms of depression. I don’t believe prescription medications for depression can be customized for each individual in the same way.

In Amy Weintraub’s book Yoga for Depression: A Compassionate Guide to Relieve Suffering Through Yoga (2004) she gives her experience of yoga and how it helped her heal her own depression. Amy suffered for sixteen years with depression. She describes that depression for her was “as Emily Dickinson describes it, an element of blank. I moved as though through a fog” (Weintraub 2004, p. 2). During a therapy session her therapist told her “you’re one of those people who will always have empty pockets.” Amy visualized herself “like Virginia Woolf, filling those empty pockets with stones and stepping into the river” (Weintraub 2004, p. 2). The naming of her as one of those with “empty pockets” and the medication she took for depression felt like a “life sentence” to her. However, while collecting the mail for a friend of hers who was away she came upon a Kripalu catalog. The description of yoga practice caught her attention and shortly thereafter she went to Kripalu for a Rest and Renewal trip. It was there that Amy experienced her first yoga class. Her experience at Kripalu opened doors to a new path for healing her depression. “In that first class, the instructor had us place our hands in prayer position in front of our hearts. Take a deep breath in, she said, and fill your heart with light. Hold the breath and feel the light as healing energy expand through your chest and through your whole body. Exhale and open your palms to receive. Stay empty. God loves your empty hands” (Weintraub 2004, p. 3). Amy found that “empty pockets” wasn’t a curse but a blessing. Her new insight didn’t “blow the fog of depression” it simply “opened a window through which I felt the possibility of feeling better” (Weintraub 2004, p. 3). In the moments after her yoga class she felt “alive”. “Every cell felt awake and in a state of awe, a state beyond happiness in which I felt connected to all beings” (Weintraub 2004, p. 3).

After her experience at Kripalu she began to get up a little earlier in the morning to practice yoga. She experimented with yoga postures, went back to Kripalu, and took yoga classes. She developed a sequence of postures and breathing exercises she could do on her own at home. As time passed she began to feel better and her good days outnumbered the bad ones. Just months later with the supervision of her psychiatrist she slowly weaned herself off the medication for depression. She has been off her medication since 1989 and has “not had need of medication since” (Weinbraub 2004, p. 5).

Conclusion

I have come to some conclusions from my research on yoga as adjunct therapy for depression. Yoga can play just as important a role as medications in improving the health and recovery of those suffering with depression. It is not a quick fix but certainly is safer than long-term use of antidepressants. As I look back on my own struggle with depression, I can see that by using the tools yoga offered me, I was able to help my not only my emotional body, but my physical and spiritual body. Today, even though I might not always be actively practicing yoga, I can always utilized some of the tools that I learned through yoga to help reduce my stress level and bring peace to my physical, spiritual and emotional bodies. Prescription medication may be needed at times to reduce the desperation and suicidality that a depressed person feels but as a long-term solution it does not restore health and connection to the self. It is expensive and has serious side effects. Yoga can touch the whole being. Yoga can effectively relieve depression and bring out the “feelings of joy and love inside all of us” (Weintraub 2004, p. xvi).

yoga in prisons- haley barber

Haley Barber

Yoga, culture, theory and practice

4/2/11

Laura Douglas

Yoga in Prisons

Abstract:

Yoga has many beneficial contributions for incarcerated criminals who reside in prisons. Through research, case studies, and experiments yoga instructors, gurus and professionals who work in prisons have documented strong evidence in the positive development of the practice of yoga in prisons which is honored for an increase in self awareness, empathy and a decrease in violent behavior. Different programs have the potential of helping incarcerated prisoners gain a personal commitment into the deep process of inner development which when utilized can engage a prisoner’s self awareness. This essay focuses of the benefits of yoga on the mind, body and spirit of incarcerated prisons. It is discussed that physical wellness, mental balance, and empathy for other people are some aspects that are some benefits of this eastern philosophy for a western penitentiary system.

Introduction:

Yoga is an ancient philosophy originating in India, and has been practiced as a way of life for yogi’s who are individuals who devote their entire lives to this philosophy. Recently, yoga has been adopted as an alternative approach to health within alternative medicine. Regular practice of yoga for 3–4 months has shown beneficial effects on individuals cross-culturally for their well being, depression, anxiety and many other benefits come out of this practice. (Rucker, 2005) In recent years a recent ‘trend’ of yoga has developed and a respect and appreciation for yoga has developed. This ancient philosophy has been integrated into our conventional society from celebrities to stay at-home moms and business professionals are all trying this ‘new’ sensation. Every individual who lives in this world needs to focus on mental clarity, living in the moment, focusing on breath, and time to understand their bodies, minds and souls. If any individual dedicated some time, thought and intention into the practice and education of this eastern philosophy, yoga can teach anyone how to deal with the stresses, illnesses, pain, motivation, and injuries.

As Swami Yogatirthananda Saraswati says, “The diversity of the participants is enormous, from the illiterate to the academic, from those who have never heard of yoga before to the one who has read all the books of Sri Aurobindo.” (Swami Yogatirthananda Saraswati, 1999) If yoga can help anyone, the benefits are enormously needed to help people who by society’s definition are lost, dysfunctional, troubled, and dangerous. Society has stereotyped people who become criminals to be defined by their actions, but through the practice of yoga can continue to offer a change of mind, body and spirit to the ones who have made immoral and illegal decisions that placed them in an institution that was originally designed to stabilize, correct and rehabilitate. Swami Pragyamurti Saraswati discusses that some prisoners are highly intelligent and many are weak people who got caught up in a life of crime. Some of the older men have spent most of their lives in and out of prisons or other institutions, but there is another population in the prisons that are younger and are open to the possibility of change and enlightenment and taking charge of their own life. There is a yogic theory that “the fearlessness and strength of sushumna activity underlies both great spiritual leaders and certain types of criminals, especially psychopaths” (Swami Pragyamurti Saraswati)

Yoga is a combination of breath, postures, mantras, and can be assumed that a majority of incarcerated criminals struggle with mental stability including depression, anxiety and self control. Through this essay, we will discuss the effectiveness of yoga programs in prison highlighting the mind, body and spirit for incarcerated criminals, and will mention some specific studies and programs. Any physical and mental states which create obstacles in the path of yoga arise due to the mental and physical symptoms of emotional conditions. These obstacles, which include disease, dullness, doubt, procrastination, laziness, craving, errors of perception, instability, pain, depression, irregular breathing, which with the assistance of an effective and dedicated instructor will be removed in order to progress on the path of yoga. (Pandey, S; Kumar, A)

With the understanding that incarcerated criminals in a prison will be released, reformed, or transferred to another prison, the benefits are being recognized through programs all around the world in different prisons. “The tension in the men, in their bodies and minds, means one has to work slowly and steadily, but because many of them are ill-educated and have been brought up with no idea of their inner worth and potential…” (Swami Pragyamurti Saraswati) A very important lesson prisons and the institutions should realize that people do not have to rely all the time on an external help of facilities or medicine, but they can bring about some changes from within you. “A man in prison, if he can turn his mind in the proper way, can use his time for spiritual pursuits.” (Swami Pragyamurti Saraswati) The goal of the various aspects of yoga can include deep relaxation, the awareness of breathing techniques, postures, concentration, and meditation which is guided by a professional yoga instructor. With an effective instruction, awareness of breath can develop a sense of self mastery which can bridge the gap between the inner and outer worlds by calming down the parts of the mind that are too noisy. Self-knowledge is gained by awareness, which is an on-going process wherein one learns to be a witness, of oneself and the world, and to discover the hidden relationship between body, mind, and spirit.

Discussion:

Body

The western society has transformed the schemata of yoga towards a focus on the improvement and continual progress of the physical body. The modern perspective has both negative and positive results for the culture of yoga especially within the prison walls. Stereotypically there will be a population of criminals who will be attracted to this aspect of the yogic practice. Some men and women may have been incarcerated because of a lack of control of their physical body. “I told them that contrary to popular belief, yoga is neither a beauty cult nor a religion but rather a science, a methodology” (Rucker, 2005) Although the western culture has transformed the true wholesome meaning of yoga, yoga is not alone in developing a physical progress like the magazines and the celebrities tell us, but it takes the concentration and awareness to hold an ansana for a long period of time. Strength is not just gained by lifting weights at the gym as some prisoners are conventionally used to, but strength is developed by the power of breath and the control of each asana. As Swami Yogatirthananda Saraswati discusses in his Yoga in Prisons there are men who work out regularly in a gym, are well trained, strong and competitive and they welcome the 'real' exercises and postures of the physical exercises. (Swami Yogatirthananda Saraswati)

The many physical problems that are common in prisoners include: high levels of anxiety, stress, anger, fear, depression, frustration and insomnia, digestive disorders, high blood pressure, bowel disorders, ulcers, migraines, allergies, and back problems. (Swami Yogatirthananda Saraswati). Many studies discuss the effects on the psychophysiological functioning of individuals who practice yoga.

The selected yogic practices have a favourable reconditioning effect on endocrine gland secretion reduction in sympathetic tone of the autonomic nervous system as well as in oxygen consumption and blood flow. Yogic practices recondition the whole body, especially the neuromuscular and neuroglandular systems, to enable it to withstand greater stress and strain. (Bhushan, L.I)

The different yogic practices have relaxing and rejuvenating effects on the body and brain. According to Bhishan there is a significant transformation of the brain waves, and regulation of the heart rate, breathing and oxygen consumption (Bhushan, L. I) As a result, yogic practices can be a benefit in managing disorders related to the body systems especially for incarcerated prisoners. Stereotypically if an individual is incarcerated they have lived a life of addiction, uncontrolled behavior, and unhealthy decisions which can manifests into physical pain.

Bhushan discusses a study that was conducted in 1993, for six months yogic practices were conducted on JCOs in the Defence force. The JCO’s reported to have “significant improvement in their body flexibility, concentration, memory, learning efficiency and psychomotor performance. The biochemical profile showed a relative hypo-metabolic state and reduced levels of stress hormones.” (Bhushan, L. I) Another example is of Mr. Bimal Narayan Adhikari of the Yerwada Prison who mentioned that previous to his yoga practice he was not finding food of the prison sufficient but “yogasanas brought about a radical change in his appetite, and he is now habituated to take only a minimal quantity of food and derives immense satisfaction from it.” (Ghantali Mitra Mandal) He also reported that no longer liked the drugs marijuana and hashish. Also in the same prison another yoga participant was cured of asthma by yoga exercises taught by Mr. Adhikari (Ghantali Mitra Mandal). Many other studies also discuss evidence that through the yogic practices there are significant improvements in the physical shape. Although yoga is not limited to the progress and healing of the physical body but includes the total person, conscious and subconscious. “In the same way yoga does not consider the body to be everything. Rather it considers the body to be a medium through which you can progress on the path of evolution in this world.” (Swami Niranjanananda Saraswati)

Mind

“Yoga also does not consider the mind as everything, but it accepts that by developing awareness and concentration you can awaken the dormant potential which can be used to develop and attain success in your life.” (Swami Niranjanananda Saraswati) When one works on and practices more stability and control of the mind and emotions, then there is a less likely chance one will commit a crime, compared to someone who has no control over their body, mind or emotions. (Swami Pragyamurti Saraswati) Yoga is a tool that is used to reform the mental habits of prisoners. In the prison in Bihar the “feelings of revenge, hatred and guilt, were reduced substantially, and the prisoners were able to experience joy, happiness and contentment and to accept their conditions and their crime with a positive attitude and approach.” (Swami Niranjanananda Saraswati) Yoga helps change the way your mind thinks and processes this life. Through my experience of chanting mantras, breathing exercises and holding different asanas the mind develops a different appreciation for its own power.

Yoga teaches the practitioner to quiet the mind through means of meditation. Through the practice of meditation awareness develops and the normal humanistic distractions will settle down. Swami Niranjanananda Saraswati mentions in The Application of Yoga in Managing Stress that Psychology says that activity and stimulation is the nature of the mind and through relaxation the agitated mind is calmed down through the practice of yoga nidra. Another aspect that can be developed through the yoga practice is concentration so we can learn to channel our inevitable wandering mind. For mental health it is necessary that we practice both relaxation and concentration. (Swami Niranjanananda Saraswati) “Asanas relax the body and mind, and by meditation one attains relaxation and concentration and develops awareness.” (Swami Niranjanananda Saraswati)

Crime is a short cut to satisfy a craving, a short cut which goes beyond normal and legal means. Crime, delinquency and the different patterns of anti-social behaviour express tensions which arise from a deeply discontented mind, from a weak mind and from unbalanced emotions. A weak mind is one which lacks balance and a sense of proportion. No approach to the problem of delinquency and crime can be truly effective unless the basic weakness of mind is remedied. (Swami Pragyamurti Saraswati)

Just as the physical body grow stronger through the practice of the poses the ‘weak’ mind of the prisoners will grow and develop into a strong and controlled. Unfortunately what Swami Pragyamurti Saraswati considers ‘discontented mind’ is probably the cause of many prisoner’s incarceration. Prison should not be treated as an end to a life, but a beginning. Yoga gives many prisoners an opportunity to find it in themselves to take responsibility of their actions and a control of their actions.

One of the most important aspects of yoga for prisons is one of the yogic concepts of self-mastery. Self-mastery is “4000- year-old Vedic concept that refers specifically to growth in one’s capacity to: (1) discover all of the various dimensions of one’s own personhood—physical, mental, and spiritual; and (2) to use those various dimensions in a conscious, skillful way.” (Rucker, 2005) Self-discipline is the second essential element of self-mastery and it is the ability to do what one chooses to do and stems from habits that are practiced and refined (Rucker, 2005). Yoga practices self-discipline and that is a very important topic to be focused on because some prisoners may have not have any self discipline, and some may have an impressive amount but was used in a malicious way. In psychological terms, yoga helps one to achieve full potentiality. Through findings show improvement in cognitive abilities, concentration and memory on account of yogic practices (Bhushan, L.I). Self-discipline, concentration and control are all very important benefits of the yoga practice especially for incarcerated prisoners.

Spirit:

The greatest single resource for changing the ancient path of violence is just as ancient, the path of spirituality because it begins with an inward change, while at the same time simplifying external life. Spiritual practices—prayer, meditation, sacred reading, music, chanting, yoga and certain martial arts, hiking, walking, nurture a profound self-knowledge, which allows one’s actions in the world to become consistent with one’s inner change. (Parks, 2010). The active and passive action of these concerns addressed in inmate tolerance levels and immune systems, compromised inmate physical and emotional health, and increased incidents of aggression and violence. First, they help the inmate adjust to their environment. Second, they provide the inmates with the skills they will need to be successful upon release. (Rucker, 2005) “There is empirical support addressing the benefits of these programs. Inmates who spend less time in structured activities are more depressed, anxious, and stressed.” (Rucker, 2005) Changing deeply engrained habits such as the violent, habituation and addictive behavioral patterns of criminals is not an easy task, because one’s awareness must be developed.

Bibliography

Parkes, R. (2010). The Courage to Create: The role of Artictic and Spritual Activities in Prisons . The Howard Journal of criminal Justice , 97.

Lila, Rucker. (2005) Yoga and restorative justice in prison: An experience of "response-ability to harms". Contemporary Justice Review, p107-120.

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Naveen KV, Telles S. (1997). Yoga for rehabilitation: An overview. Vivekananda Kendra Yoga Research Foundation 51, 4. P 4. Bangalore, India.

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Yoga final

Yoga Theory
Laura Douglass
Lesley College
Thorton Paul
May 1, 2011

Yoga Incorporated In The Work Place

In today’s world we are encountered with many stress filled days that seem to dread on for hours and hours. We as people are always looking for something to ease our pains and release our stress that seem to holds us back from fully working to our abilities. Today we have found a new method to accomplish and rid these pains that we go through and its Yoga. Yoga has had great affect on our culture, fairly new to our culture; yoga is a new form of exercise. Many people use Yoga for flexibility and becoming one with there own body, many people use yoga to become more calm and one with there mind and many people just use yoga just to relax. Yoga has recently been included into our day-to-day activities such as school and even in the work place. In school it helps some kids relax and sometime even control anxiety towards school pressures such as fitting in with other groups of kids, big exams such as SAT and AP exams and also graduation. The work place is much more important because it deals with peoples lives and careers. It is much better to perform composed then stressed and this is where yoga comes in to play. Yoga in a business or work place setting has been shown to improve a multiple things such as employee productivity, work life balance, health, stress management, increase of creativity and even the well being in the work place

As a manager or a director, one thing these executives strive for are workers that can do there job as fast as possible and hardworking individuals. At the same the employee’s would love to be on top of their game when performing task that need to be done yet these workers aren’t robots so being consistent does not always workout everyday because of many circumstances such as kids, partners, just personal issues overall. What people tend to forget is that you cannot bring your personal issues in to work. Things in life constantly happen but you cannot let it affect your work yet this continues to happen in our world. While realizing this many companies executes understood that little activity in the work place brings little productivity so they began to incorporate yoga and wellness into the workplace because it becomes a health hazard in the long run for an employee. According to one of the yoga journal articles it states that University of Massachusetts medical center in Worcester has conducted a research and have found that with meditation, employees do began to work better because it helps relieve stress and anxiety. Employees normally work better with more energy, which is a given and overall helps, them become more accurate at what they do. Companies strive on things such as accuracy because the fewer mess-ups that happen in the work place the smoother the assignments and team projects go. Yoga helps team project also in the work place. When working on group projects teams need every individual on board ready and willing to do their jobs. There are times were group members are stressed because of other assignments which puts a burden on other teammates. Other teammates should not have to deal with your issues. Yoga helps because it rids the burden on the other teammates and it helps the person relax and get through all of their assignments that need to be done. As a manager incorporating something such as yoga in to the workplace is a plus because it becomes a moneymaker. Instead of having your employees productivity on the slow end they are up and ready to work; also instead of workers calling out of work because of stress related issues there attendance becomes more persistent.

There can be many issues in the work place that can affect a persons view on there job and they way they live. A huge issue that many people have is dealing with there work lives and balancing it with there personal lives. In the work world today there is a huge unbalance between these two areas. These people would love to be around their children and partners and enjoy their families but do not know how to do it. When having yoga in the work place it gives you a clearer mind and understanding on what’s more important in your life. Yoga gives employees perspective also more of a reason too work harder since everything is balanced. Employers need to understand that your employees do have a life other then work and the better you understand that, the better it will be for both you and your employees. Yoga journal indicates while incorporating yoga in the work place your employees learn to move more swiftly through appointments because they gain a cleared mind through the whole process of yoga. How your body is physically affects how you react mentally and yoga demonstrates how important it is to be emotionally sound in the work place. Once emotionally sound and you have the understanding and clear mind on what you really want, things become much easier.

Health is a major issue in the work place overall for both employees and employers. Sitting at a desk all day causes many aches to the body such as back and neck pains. Such pains are accumulated over time because of inactivity of the body, which causes a healthy body to lose energy. This is why there are many campaigns against children sitting home and watching TV. They want kids out of their houses active because it creates and promotes greater health and it is great for your heart. Yoga in the work place carries the same aspects. The body needs to be maintained and tuned; sitting at a desk defeats this purpose because it creates tightness around the body, which causes many issues. When bringing yoga into the work place it helps eliminate the aches and pains from sitting down for so long. I personally slouch when I sit at a desk for too long and it effects the alignment of the body. When yoga is presented in the work place it helps you regain the alignment of your back and help stretch-out your spine. Yoga includes the movement of the breath. The movement of the breath is very important to your health because it helps with the circulation throughout your brain and body. Deep breathing also helps the body let all the bad air out of your system, which helps you lessen your chances of getting sick. Yoga in the work place can be compared with how athletes relate with muscle functions. Athletes and workers both do demanding assignments that need the body to function well; with yoga it helps the body and prevents injury. As a director or a manager this aspect will also be great for the company. If you can decrease the amount of sick time your employee’s use, while the productivity of your office will become more quick and accurate. Stress related diseases are very common in the work place and the more you can sustain this from happening the better off your company will be which shows a great improvement in health for employees. Stress always seems to cause an issue and many people find different ways to manage it. Some people use coffee, some people use cigarettes and some people use alcohol. Yoga is a much better for the body and mind and it is not a substance that can be abused. Instead of having to manage stress filled days by yourself, having yoga incorporated in the work environment helps the employees that are stress gain help.
Gaining confidence in what you do holds so much power in the work force. Once you are calm and relax you gain self-confidence in what you are doing and that is when the creativity comes out of you. In many companies you need members of your staff to be creative about what they are trying to accomplish and this is a hard task to fulfill while stressed. Stress levels take away from your thought process and affects your ability to create certain things. When having yoga in the working scene it just creates more time to think since you become calmer. Many people also have been creative and created ways to do yoga right at the desk area. Some poses consist of forward bends, spinal twist, neck stretches and also wrist and hand stretches. These stretches help during the times that you are in front of the computer for long periods of time. Each stretch should be done approximately 10 times to help release tightness of the body.
Normally women are seen to do yoga more then man, it is the same when it comes to the work place. Women find it easier to do during the workday. Men do yoga at work also; it is just that more women do it. What makes yoga in general great is that you do not have to be a certain ethnicity or a certain religion to participate. Anyone is allowed to do yoga and no one is ever discriminated; you learn and move at your own pace. During my site visit I realized this point immediately. Normally I am able to go through physically activities very rapidly but yoga is a different aspect and there are many things that you can’t force your body to do during your first try. Overall yoga helps employees gain and maintain strength throughout their workday to completely task. It is ideal for employers to integrate yoga into their companies because at the end of everything they will create a great working area while saving money.















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