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Yoga

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Yoga is very important for everyone.

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Yoga

  1. 1. What is Yoga?What is the evidence that Yoga has health benefits?How do I use and prescribe Yoga as a physician?
  2. 2.  5000 years old founded in India The word “Yoga” means “yoke” or “unity” translated from Sanskrit, the classical language of India. It also means “discipline” or “effort.”
  3. 3. Yoga requires you to make an effort to unify your body and mind.You do this by concentrating your awareness on your physical body through breathing and postures.
  4. 4. Meditation is a technique in which the meditator seeks not only to reach a deep state of relaxation, but to quiet the mind.The mind is a chattering monkey that one tries to make quiet with meditation.
  5. 5. Meditation seeks a state of enlightenment,a freedom from the tyranny of our worries.
  6. 6. The approach to Yoga that focuses on postures is called Hatha (haht-hah) Yoga.AnandaAshthangaBikramIyengarKundaliniSivanandaViniyoga
  7. 7. Abdominal breathingSends a fax to the brain to relaxClose your eyesPut your hand on your bellyImagine …..
  8. 8.  Asanas are the heart of Hatha Yoga Stretching that maintains and enhances flexibility Many poses are a form of isometric strengthening exercise, which involve the contraction of muscles without moving the joint. Isometric exercise is often used in physical therapy for the rehabilitation of injured joints.
  9. 9. FocusedMantraWalking
  10. 10. is a technique in which you direct your awareness onto something. a picture or statue of a deity a universal principle such as compassion or forgiveness or the syllable OM, the famous Hindu mantra.
  11. 11. In Sanskrit, the “man” in mantra means “to think,” and “tra” suggests instrumentality.Mantra literally means an instrument of thought.You repeat a word, phrase or sound in order to transcend the constant distractions of the mind.
  12. 12.  Meditation is a conscious mental process that induces a set of integrated physiologic changes termed the “relaxation response” by Herbert Benson. Functional magnetic resonance imaging (fMRI) was used to identify and characterize the brain regions that are active during a simple form of meditation.
  13. 13.  Significant signal increases were observed in the dorsolateral prefrontal and parietal cortices, hippocampus/parahippocampus, temporal lobe, pregenual anterior cingulate cortex, striatum, and pre- and post-central gyri during meditation. This indicates that the practice of meditation activates neural structures involved in attention and control of the autonomic nervous system.  Neuroreport. 2000 May 15;11(7):1581-5. Functional brain mapping of the relaxation response and meditation. Lazar SW,…, Benson H.
  14. 14. Decrease in Beta-wave activity after meditation
  15. 15. There is good scientific evidencethat exercise: Increases muscle and bone strength Increases lean muscle and decreases body fat Helps control weight Enhances your psychological well-being, reduces depression Reduces symptoms of anxiety and improves your general mood
  16. 16. Stretching for flexibilityImproved StrengthImproved Balance
  17. 17. Evidence for Health Benefits ofYogaHTN – Relaxation ResponseCarpal Tunnel SyndromeAsthma and improved vital capacityStress reduction to diminish the many conditions caused or made worse by stress.
  18. 18. Herbert Benson, MDfounding President of the Mind/Body Medical InstituteAssociate Professor of Medicine, Harvard Medical School
  19. 19.  Sit comfortably with your eyes closed. Pay attention to your breathing, and repeat a word or phrase or prayer silently to yourself as you exhale. When you notice your mind wandering (It will) just notice it and passively bring your attention back to your breathing.  A form of meditation.
  20. 20. Whether you fight or run, your sympathetic nervous system will be on overdrive pumping out nor-epinephrine.What are the physiological effects of this process?Why would you not want this to be a chronic state of existence?
  21. 21. Yoga and meditation decrease this sympathetic tone and reduce feelings of stress and anxietyMany modern health problems are worsened by stress and anxietyYoga works to decrease sympathetic tone
  22. 22.  Significantly greater reductions in psychological distress, anxiety, and perceived stress were found in the experimental group who had learned the relaxation response.  The evaluation of a mind/body intervention to reduce psychological distress and perceived stress in college students.  Deckro GR, …, Benson H.  J Am Coll Health. 2002 May;50(6):281-7.
  23. 23. Yoga to improve quality oflife of patients with cancerPersons with breast or prostate cancer were taught to use Yoga.Significant improvements were seen in overall quality of life, symptoms of stress, and sleep quality. Carlson LE, et al. Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress … in breast and prostate cancer outpatients. Psychoneuroendocrinology. 2004 May;29(4):448-74
  24. 24.  Evaluation of a yoga based regimen for treatment of osteoarthritis of the hands. The Yoga program was effective in providing relief in hand osteoarthritis. Garfinkel MS, et al. J Rheumatol. 1994 Dec;21(12):2341-3.
  25. 25.  “Current evidence shows significant short-term benefit from oral steroids, splinting, ultrasound and yoga.” Cochrane review, Issue 1, 2004. Garfinkel, et al. Yoga-Based Intervention for Carpal Tunnel Syndrome. A Randomized Trial. JAMA. 1998
  26. 26. Health Conditions in which Yogamay help heal or treat Arthritis  PMS and Menstrual Allergies Discomfort Asthma  Menopause Hypertension  Pain of the Back, Coronary Artery Hips, Knees Disease  Depression & Irritable Bowel Anxiety Syndrome Heartburn (GERD)  Substance Abuse Constipation  Skin Disorders Tension Headaches  Chronic Fatigue and Migraines Syndrome  Overweight  Sleep Problems
  27. 27. Treating Back Pain with YogaSimilarities to PT Williams flexion exercises McKenzie extension exercisesAddition of breathing and relaxation
  28. 28. As forms of medical treatments do Yoga and Meditation meet standards for being safe and effective?Safer than most medications No adverse effects such as allergic reactions, liver or kidney damage as seen with some medications.
  29. 29. Safe from musculoskeletal injuries if you listen to your own bodyNo pain and a lot of gainAvoid postures that you can’t handleCan continue in to older age – 80 year old yoga teacher in San Antonio
  30. 30.  We have reviewed some studies showing effectiveness for certain conditions More studies are being done People only continue Yoga when they find that it works for them Built in effectiveness meter People often continue medications when they see or feel no benefit and are subject to real side effects Can be free – cost effective
  31. 31. Best when they are practiced as part of an overall healthy lifestyle: Good diet Aerobic exercise No smoking Safe drinking Wearing seatbelts
  32. 32. Books - hundredsVideos - manyClasses – all over San Antoniohttp://www.texasyoga.com/directories/san_antonio_yoga.html
  33. 33. ConclusionYoga can be valuable to: You Your patientsWE can write prescriptions for healthy lifestyles (not just medications) Diet and exercise Smoking cessation Yoga

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