Written By: Sayer Ji, Founder of www.GreenMedInfo.com

Modern science now confirms why humans have been practicing yoga since the beginning of recorded history: it is good both for the body and mind.

There is evidence in the archeological record that yoga has been practiced by humans for at least 5,000 years. Whereas this would constitute sufficient evidence for most folks to consider it a practice with real health benefits, as its millions of practitioners widely claim, skeptics say otherwise. They require any activity deemed to be of therapeutic value run the gauntlet of randomized, controlled clinical trials before it is fully accepted within the conventional medical system.  

This tendency towards scientism in medicine, or what some call medical monotheism, runs diametrically opposed to the standards of lived-experience – so called "subjectivity" – or anecdotal experience (learning from the experience of others) which is what the majority of the world uses to determine if something has value, or is worth doing or not.

Yoga, of course, is no longer exclusively practiced by a particular religious group.  It is considered a form of low-impact exercise and stress-reduction, and is estimated to be practiced by 20 million people in the US alone.  This burgeoning interest among Westerners happens to be why so much human clinical research has now been performed on yoga. The US National Library of Medicine's bibliographic database shows that in 1968, seven studies were published on yoga. This year, there have been over 250. So much research, in fact, has accumulated that even systematic reviews of the literature have now been published.

Take a recently published systematic review in the Clinical Journal of Pain where an evaluation of ten randomized controlled trials found patients with chronic low back pain found "short-term effectiveness and moderate evidence for long-term effectiveness of yoga for chronic low back pain."[i]

The meta-analysis sits comfortably on the top of the pyramid of truth of "evidence-based" medicine.  Once confirmation has occurred at these heights, few can accuse such an intervention of "quackery" without indicting the very holy grail of modern medicine itself.

So, what other human clinical research now confirms the value of yoga in the prevention and treatment of disease?  We have found evidence supporting the use of yoga in as many as 70 distinct disease categories, all of which can be viewed on our Yoga Health Benefits page, and with 7 listed below:

1. Type 2 Diabetes:  Yoga has been found to reduce blood sugar and drug requirements in patients with type 2 diabetes.[ii] [iii]  Additional benefits for type 2 diabetics include the reduction of oxidative stress,[iv] improved cognitive brain function,[v] improving cardiovascular function,[vi] and reducing body mass index, improved well-being and reduced anxiety.[vii]
2. Asthma: There are now four clinical studies indicating that yoga practice improves the condition of those with bronchial asthma.[viii] [ix] [x] [xi]
3. Elevated Cortisol (Stress):  Yoga practice has been found to decrease serum cortisol levels which have been correlated with alpha wave activation.[xii]  Yoga also compares favorably in this respect to African dance, the latter of which raises cortisol.[xiii] Women suffering from mental stress, including breast cancer outpatients undergoing adjuvant radiotherapy, have been found to respond to yoga intervention with lowered cortisol levels, as well as associated mental stress and anxiety reduction.[xiv]  [xv]
4. Fibromyalgia: There are three studies indicating that yoga improves the condition of patients suffering from fibromyalgia.[xvi] [xvii] [xviii]
5. High Blood Pressure: Yoga has been found to reduce blood pressure in patients with prehypertension to stage 1 hypertension.[xix] Yoga has also been found to reduce blood pressure in more severe conditions, such as HIV-infected adults with cardiovascular disease.[xx] Yogic breathing is one of the most effective forms of yoga for this health condition, with both fast and slow-breathing exercises having value.[xxi]
6. Obsessive-Compulsive Disorder: Yoga has been found to be efficacious in improving obsessive-compulsive behavior.[xxii]  [xxiii]
7. Computer Eye Strain: Yoga practice reduced visual discomfort in professional computer users.[xxiv]

The examples above, of course, concern very specific health benefits. The experienced health benefits of yoga, on the other hand, are far more numerous and all-encompassing  than the reductionist medical model seeking to grant it official recognition and credibility will ever be able to fully grasp.

Nonetheless, it is clear that yoga has come of age. Ancient wisdom is finding renewed confirmation by men and women in lab coats, who themselves could stand to loosen up and throw down a sun salutation or two. Considering the aforementioned "scientific research" available today, they might now be more inclined to do so.

Resources

• [i] Holger Cramer, Romy Lauche, Heidemarie Haller, Gustav Dobos. A Systematic Review and Meta-analysis of Yoga for Low Back Pain. Clin J Pain. 2012 Dec 14. Epub 2012 Dec 14. PMID: 23246998

• [ii] V V Bulavin, V M Kliuzhev, L M Kliachkin, Lakshmankumar, N D Zuikhin, T N Vlasova. [Elements of yoga therapy in the combined rehabilitation of myocardial infarct patients in the functional recovery period]. Vopr Kurortol Fizioter Lech Fiz Kult. 1993 Jul-Aug(4):7-9. PMID: 8236936

• [iii] S Amita, S Prabhakar, I Manoj, S Harminder, T Pavan. Effect of yoga-nidra on blood glucose level in diabetic patients. Indian J Physiol Pharmacol. 2009 Jan-Mar;53(1):97-101. PMID: 19810584

• [iv] Shreelaxmi V Hegde, Prabha Adhikari, Shashidhar Kotian, Veena J Pinto, Sydney D'Souza, Vivian D'Souza. Effect of 3-Month Yoga on Oxidative Stress in Type 2 Diabetes With or Without Complications: A controlled clinical trial. Diabetes Care. 2011 Aug 11. Epub 2011 Aug 11. PMID: 21836105

• [v] Tenzin Kyizom, Savita Singh, K P Singh, O P Tandon, Rahul Kumar. Effect of pranayama&yoga-asana on cognitive brain functions in type 2 diabetes-P3 event related evoked potential (ERP). Indian J Med Res. 2010 May;131:636-40. PMID: 20516534

• [vi] Savita Singh, V Malhotra, K P Singh, S V Madhu, O P Tandon. Role of yoga in modifying certain cardiovascular functions in type 2 diabetic patients. Prog Neuropsychopharmacol Biol Psychiatry. 2002 Jun;26(5):855-60. PMID: 15636309

• [vii] Madhu Kosuri, Gumpeny R Sridhar. Yoga practice in diabetes improves physical and psychological outcomes. Metab Syndr Relat Disord. 2009 Dec;7(6):515-7. PMID: 19900155

• [viii] R Nagarathna, H R Nagendra. Yoga for bronchial asthma: a controlled study. Br Med J (Clin Res Ed). 1985 Oct 19;291(6502):1077-9. PMID: 3931802

• [ix] R Jevning, A F Wilson, J M Davidson. Adrenocortical activity during meditation. Horm Behav. 1978 Feb;10(1):54-60. PMID: 350747

• [x] Candy Sodhi, Sheena Singh, P K Dandona. A study of the effect of yoga training on pulmonary functions in patients with bronchial asthma. Indian J Physiol Pharmacol. 2009 Apr-Jun;53(2):169-74. PMID: 20112821

• [xi] H R Nagendra, R Nagarathna. An integrated approach of yoga therapy for bronchial asthma: a 3-54-month prospective study. J Asthma. 1986;23(3):123-37. PMID: 3745111

• [xii] T Kamei, Y Toriumi, H Kimura, S Ohno, H Kumano, K Kimura. Decrease in serum cortisol during yoga exercise is correlated with alpha wave activation. Percept Mot Skills. 2000 Jun;90(3 Pt 1):1027-32. PMID: 1088379

• [xiii] Jeremy West, Christian Otte, Kathleen Geher, Joe Johnson, David C Mohr. Effects of Hatha yoga and African dance on perceived stress, affect, and salivary cortisol. J Vasc Surg. 2001 Sep;34(3):474-81. PMID: 15454358

• [xiv] Andreas Michalsen, Paul Grossman, Ayhan Acil, Jost Langhorst, Rainer Lüdtke, Tobias Esch, George B Stefano, Gustav J Dobos. Rapid stress reduction and anxiolysis among distressed women as a consequence of a three-month intensive yoga program. Med Sci Monit. 2005 Dec;11(12):CR555-561. Epub 2005 Nov 24. PMID: 16319785

• [xv] H S Vadiraja, Rao M Raghavendra, Raghuram Nagarathna, H R Nagendra, M Rekha, N Vanitha, K S Gopinath, B S Srinath, M S Vishweshwara, Y S Madhavi, B S Ajaikumar, Bilimagga S Ramesh, Rao Nalini, Vinod Kumar. Effects of a yoga program on cortisol rhythm and mood states in early breast cancer patients undergoing adjuvant radiotherapy: a randomized controlled trial. Integr Cancer Ther. 2009 Mar;8(1):37-46. Epub 2009 Feb 3. PMID: 19190034

• [xvi] James W Carson, Kimberly M Carson, Kim D Jones, Robert M Bennett, Cheryl L Wright, Scott D Mist. A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia. Pain. 2010 Nov;151(2):530-9. PMID: 20946990

• [xvii] Kathryn Curtis, Anna Osadchuk, Joel Katz. An eight-week yoga intervention is associated with improvements in pain, psychological functioning and mindfulness, and changes in cortisol levels in women with fibromyalgia. J Pain Res. 2011 ;4:189-201. Epub 2011 Jul 26. PMID: 21887116

• [xviii] Gerson D da Silva, Geraldo Lorenzi-Filho, Lais V Lage. Effects of yoga and the addition of Tui Na in patients with fibromyalgia. J Altern Complement Med. 2007 Dec;13(10):1107-13. PMID: 18166122

• [xix]  Debbie L Cohen, Leanne T Bloedon, Rand L Rothman, John T Farrar, Mary Lou Galantino, Sheri Volger, Christine Mayor, Phillipe O Szapary, Raymond R Townsend . Iyengar Yoga versus Enhanced Usual Care on Blood Pressure in Patients with Prehypertension to Stage I Hypertension: a Randomized Controlled Trial. Evid Based Complement Alternat Med. 2009 Sep 4. Epub 2009 Sep 4. PMID: 19734256

• [xx] W T Cade, D N Reeds, K E Mondy, E T Overton, J Grassino, S Tucker, C Bopp, E Laciny, S Hubert, S Lassa-Claxton, K E Yarasheski. Yoga lifestyle intervention reduces blood pressure in HIV-infected adults with cardiovascular disease risk factors. HIV Med. 2010 Jan 5. Epub 2010 Jan 5. PMID: 20059570

• [xxi] Monika Mourya, Aarti Sood Mahajan, Narinder Pal Singh, Ajay K Jain. Effect of slow- and fast-breathing exercises on autonomic functions in patients with essential hypertension. J Altern Complement Med. 2009 Jul;15(7):711-7. PMID: 19534616

• [xxii] D S Shannahoff-Khalsa, L R Beckett. Clinical case report: efficacy of yogic techniques in the treatment of obsessive compulsive disorders. Int J Neurosci. 1996 Mar;85(1-2):1-17. PMID: 8727678

• [xxiii] D S Shannahoff-Khalsa, L E Ray, S Levine, C C Gallen, B J Schwartz, J J Sidorowich. Randomized controlled trial of yogic meditation techniques for patients with obsessive-compulsive disorder. CNS Spectr. 1999 Dec;4(12):34-47. PMID: 18311106

• [xxiv] Shirley Telles, K V Naveen, Manoj Dash, Rajendra Deginal, N K Manjunath. Effect of yoga on self-rated visual discomfort in computer users. Head Face Med. 2006;2:46. Epub 2006 Dec 3. PMID: 17140457

 

“Vedic Thai Massage – Assisted Yoga is love. It is a sacred offering, a conscious contribution to self-realization and soul revelation, the goal and purpose of life.  With deliberate and skillful intentions of joyful communication, Thai-Yoga massage produces profound pleasure and inspiring tranquility physically and psychologically by replacing old, restricted energy patterns within the body/spirit. Socially revered as a medical folk art, it is commonly reported to revitalize and balance cerebral (emotional) and somatic (physical) ailments instantly.  This dignified and communally-cherished art parallels in sophistication results obtained by other modern medical options.  Aesthetically pleasing and highly recommended, Thai-Yoga bodywork enhances the quality of living by opening congested chakras (dormant reservoirs of bio-spiritual power) and clearing nadis (electro-magnetic meridian pathways), Nuad Borarn is one of the Original Matriarchs of healing.  Its distinction is true in its value of producing dynamic well-being and serenity.” - Mukti (Michael Buck)

Vedic Thai Massage-Assisted Yoga is traditionally performed on a large comfortable cotton futon floor mat which gives the receiver both comfort and full-body support. Working on the floor also allows the therapist to move freely around and above the client, making for effective use of the therapist’s bodyweight and mechanics. The therapist can also work with the receiver in a variety of positions, including prone, supine, side-lying, and seated.

In a Vedic Thai Massage-Assisted Yoga session you will wear loose-fitting or stretchy clothing that allows your body to move.No oils are needed. The techniques used work far beneath the surface of the body, effecting the deeper layers of the muscles and skeleton.

Treatments are routinely modified to include sensitivities addressing acute and chronic conditions, including: herniated disks, subluxations, muscle strain, joint replacements, surgeries, and pregnancy.

The Thai-Yoga Therapist doesn’t just use the power of their hands and fingers. They use their hands, their fingers, their palms, arms, knees, and feet, along with the reciever’s body weight and their resistance to provide a deeply moving experience. The Thai-Yoga Therapist enters into a meditative awareness adapting every asana stretch and technique to the client’s exact need, whether soft or strong.

Please visit Heart Stream Yoga's website www.HeartStreamYoga.com or call (907) 474-8108 for more information!

Cardio in yoga??  That's right baby!!  You can't just stretch cold muscles and expect them to relax!  You can't just start mobbing around in your old Chevy truck in 40 below either.  Make sense?  Now don't be put off, you're not going for a jog here.  You are literally saluting that giant ball of fire in the sky with your body saying, "What's up Sun!?  I am awake!  I am alive!  I am a reflection!  I am a light too!  I am pure consciousness!  Thank you for bringing that heat!  Woop WOOP!!"  In silence of course ;-)

Your body is indeed your spirit's vehicle and there are no auto-starts for these fine tuned machines.  The following is a little introduction to The Alaskan Yogi's cardio, also known as Surya Namaskar, or The Sun Salutation.  Remember your yoga ABC's and have fun with it!

            A.   Make sure your body is in ALIGNMENT.  Engage your core muscles.  Draw your belly in and up and                     your tailbone down.  Press into all four corners of your feet.  Stabilize and center your head                                 between your shoulders.  Spread your fingers wide.  Place your shoulders over your wrists and                         hands and your hips over your knees.
            B.  Focus on your BREATH.  Inhale on the upward movements and exhale on the downward                                     movements. 
            C.  CONSCIOUSNESS is key.  If it hurts don't force it.  Be CONSCIOUS of your ALIGNMENT and your                     BREATH.  Be CONSCIOUS of how warm or cold your are.  Be kind to your vehicle. 

Health Benefits of The Sun Salutation:

• Strengthens and awakens the body
• Calms the mind and emotional instability
• Challenges major muscles, lubricates joints and ligaments
• Improves posture, flexibility and balance
• Strengthens cardiovascular system by oxygenating blood
• Tones digestive system
• Stimulates lymphatic system
• Controlled breathing supports respiratory health which calms nervous system and has a balancing effect on the endocrine system.
• Relieves tension, stress and anxiety

One round of Sun Salutation consists of two sequences, the first leading with the right foot in positions 4 and 9, the second leading with the left.  Keep your hands in one place from positions 3 to 10 and try to co-ordinate your movements with your breathing.  Start by practicing four rounds and gradually build up to twelve rounds.

1. Stand erect with feet together and hands in the prayer position in front of your chest.  Make sure your weight is evenly distributed.  Exhale.
2. Inhaling, stretch your arms up and arch back from the waist, pushing the hips out, legs straight.  Relax your neck.
3. Exhaling, fold forward, and press your palms down, fingertips in line with toes - bend your knees if necessary.
4. Inhaling, bring the left (or right) leg back and place the knee on the floor.  Arch back and look up, lifting your chin.
5. Retaining the breath, bring the other leg back and support your weight on hands and toes.
6. Exhaling, lower your knees, then your chest and then your forehead, keeping your hips up and your toes curled under.
7. Inhaling, lower your hips, point your toes and bend back.  Keep legs together and shoulders down. Look up and back.
8. Exhaling, curl your toes under, raise your hips and pivot into an inverted "V"shape. Try to push your heels and head down and keep your shoulders back.
9. Inhaling, step forward and place the left (or right) foot between your hands.  Rest the other knee on the floor and look up, as in position 4.
10. Exhaling, bring the other leg forward and bend down from the waist, keeping your palms as in position 3.
11. Inhaling, stretch your arms forward, then up and back over your head and bend back slowly from the waist, as in position 1.
12. Exhaling, gently come back to an upright position and bring your arms down by your sides.