Yoga

Improve Depression with Yoga

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Improve Depression with Yoga

 

By John M. de Castro, Ph.D.

 

“for many patients dealing with depression, anxiety, or stress, yoga may be a very appealing way to better manage symptoms. Indeed, the scientific study of yoga demonstrates that mental and physical health are not just closely allied, but are essentially equivalent. The evidence is growing that yoga practice is a relatively low-risk, high-yield approach to improving overall health.” – Harvard Health

 

Clinically diagnosed depression is the most common mental illness, affecting over 6% of the population. Major depression can be quite debilitating. It is also generally episodic, coming and going. Some people only have a single episode but most have multiple reoccurrences of depression.  Depression can be difficult to treat. It is usually treated with anti-depressive medication. But, of patients treated initially with drugs only about a third attained remission of the depression. After repeated and varied treatments including drugs, therapy, exercise etc. only about two thirds of patients attained remission. But, drugs often have troubling side effects and can lose effectiveness over time. In addition, many patients who achieve remission have relapses and recurrences of the depression. Even after remission some symptoms of depression may still be present (residual symptoms).

 

Being depressed and not responding to treatment or relapsing is a terribly difficult situation. The patients are suffering and nothing appears to work to relieve their intense depression. Suicide becomes a real possibility. So, it is imperative that other treatments be identified that can relieve the suffering. Mindfulness training is an alternative treatment for depression. It has been shown to be an effective treatment for depression and its recurrence and even in the cases where drugs fail.  Another effective alternative treatment is exercise. But it is difficult to get depressed people, who lack energy, to engage in regular exercise. Yoga is a contemplative practice that is both a mindfulness practice and an exercise. It has been shown to be effective in the treatment of depression and even yogic breathing alone has been found to be effective. So, the combination of yoga practice with breathing exercises should be particularly effective.

 

In today’s Research News article “The Efficacy of Yoga as a Form of Treatment for Depression.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871291/ ), Bridges and colleagues review and summarize the 23 published research studies investigating the effectiveness of yoga practice for the relief of depression in adults. They found that yoga practice was effective in reducing depression in a wide variety of patients with a diagnosis of depression, including pregnant women, patients with lower back pain, cancer patients, patients with atrial fibrillation, persons with poststroke hemiparesis, and addicts.

 

Hence, there is accumulating a relatively large volume of scientific evidence that practicing yoga is an effective treatment for depression in a wide variety of cases. Yoga is a complex practice that can include postures, breathing practices, meditation, and chanting. The review does not suggest what components or combination of components are necessary and sufficient to reduce depression. Future research should be directed at isolating the effective components.

 

So, improve depression with yoga.

 

“Evidence keeps stacking up that yoga is a boon for both physical and mental health conditions. Now, a small new study from Boston University finds that taking yoga classes twice a week may help ease depression, thanks in part to deep breathing.” – Amanda McMillan

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Bridges, L., & Sharma, M. (2017). The Efficacy of Yoga as a Form of Treatment for Depression. Journal of Evidence-Based Complementary & Alternative Medicine, 22(4), 1017–1028. http://doi.org/10.1177/2156587217715927

 

Abstract

The purpose of this article was to systematically review yoga interventions aimed at improving depressive symptoms. A total of 23 interventions published between 2011 and May 2016 were evaluated in this review. Three study designs were used: randomized control trials, quasi-experimental, and pretest/posttest, with majority being randomized control trials. Most of the studies were in the United States. Various yoga schools were used, with the most common being Hatha yoga. The number of participants participating in the studies ranged from 14 to 136, implying that most studies had a small sample. The duration of the intervention period varied greatly, with the majority being 6 weeks or longer. Limitations of the interventions involved the small sample sizes used by the majority of the studies, most studies examining the short-term effect of yoga for depression, and the nonutilization of behavioral theories. Despite the limitations, it can be concluded that the yoga interventions were effective in reducing depression.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5871291/

 

Reduce Fear of Falling in the Elderly with Yoga

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Reduce Fear of Falling in the Elderly with Yoga

 

By John M. de Castro, Ph.D.

 

“Yoga makes you have a strong core, so when moving around in your daily life, you are not just flapping around. You are stable, in control.” – Anne Bachner

 

The process of aging affects every aspect of the physical and cognitive domains. Every system in the body deteriorates including motor function with a decline in strength, flexibility, and balance. Impaired balance is a particular problem as it can lead to falls. In the U.S. one third of people over 65 fall each year and 2.5 million are treated in emergency rooms for injuries produced by falls. About 1% of falls result in deaths making it the leading cause of death due to injury among the elderly.

 

Falls, with or without injury, also carry a heavy quality of life impact. A growing number of older adults, fear falling and, as a result, limit their activities and social engagements. This can result in further physical decline, depression, social isolation, and feelings of helplessness. It is obviously important to discover methods to improve balance and decrease the number of falls in the elderly. Yoga practice helps to develop strength, flexibility, and balance. It would seem likely, then, that practicing yoga would reduce the likelihood of falling by the elderly.

 

In today’s Research News article “A mixed methods evaluation of yoga as a fall prevention strategy for older people in India.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928579/ ), Keay and colleagues recruited elderly participants (> 60 years of age) and provided them with 2 1-hour yoga classes per week for 3 months. The program emphasized standing poses that develop balance. The participants were measured before and after training for overall health, body size, fear of falling, history of falls, physical performance, and blood pressure. At the end of training the participants also attended focus groups with discussion focused on “perceptions of the yoga program, perceived benefits of yoga and understanding fall injury/reporting falls.”

 

They found that there were no adverse events and no falls reported during the program. After the 3-month yoga program the elderly participants were significantly faster in the sit-stand test, had increased stride length while walking, and significantly lower body weight and fear of falling. Hence, participation in a yoga program improved the physical abilities of the elderly. It should be noted that there wasn’t a control or comparison condition so conclusions should be reached cautiously.

 

The results suggest that practicing yoga is beneficial for elderly men and women. These results are sufficiently encouraging to support conducting a large randomized controlled trial. The participants in the present study were quite healthy at the beginning of the trail, so ceiling effects may have prevented the detection of further benefits. Indeed, the participants all successfully passed the most difficult balance test during the baseline test, leaving no room for improvement, In a future trial, it would be good to include participants whose health and physical abilities weren’t quite as good. Regardless, the results suggest that yoga practice is beneficial for the elderly.

 

So, reduce fear of falling in the elderly with yoga.

 

“the number of falls in older adults declined 48 percent in the six months after they began attending yoga classes compared to the six months prior.” – Breann Schossow

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Keay, L., Praveen, D., Salam, A., Rajasekhar, K. V., Tiedemann, A., Thomas, V., … Ivers, R. Q. (2018). A mixed methods evaluation of yoga as a fall prevention strategy for older people in India. Pilot and Feasibility Studies, 4, 74. http://doi.org/10.1186/s40814-018-0264-x

 

Abstract

Background

Falls are an emerging public health issue in India, with the impact set to rise as the population ages. We sought to evaluate the acceptability, feasibility and likely impact of a yoga-based program aimed at improving balance and mobility for older residents in urban India.

Methods

Fifty local residents aged 60 years and older were recruited from urban Hyderabad, Andhra Pradesh. They were invited to attend a 1-h yoga class, twice weekly for 3 months. Mixed methods were used to evaluate the acceptability and feasibility (qualitative) and likely impact (quantitative). Two focus groups and eight interviews with participants were conducted to evaluate the acceptability and feasibility of a yoga program. Thematic analysis was conducted in context of perceptions, barriers and benefits of yoga participation and fall ascertainment. Physical performance using the Short Physical Performance Battery, fear of falling, blood pressure and weight loss were measured before and after the program.

Results

The interviews and focus groups provided insights into the preferred format for classes, including session times, level of supervision and location. Improvements were seen in the Short Falls Efficacy Scale-International (Short FES-I (15.9 ± 4.0 vs 13.8 ± 2.1 s, p = 0.002)), the number of steps taken in the timed 4-m walk (T4MW (9.0 ± 1.8 vs 8.6 ± 1.8, p = 0.04)), Short FES-I scores (9.4 ± 2.9 vs 8.6 ± 2.9, p = 0.02) and weight (63.8 ± 12.4 vs 62.1 ± 11.6, p = 0.004) were lower. No changes were seen in standing balance, blood pressure or T4MW time.

Conclusion

Yoga was well accepted and resulted in improved ability to rise from a chair, weight loss, increased step length and reduced fear of falling. These results provide impetus for further research evaluating yoga as a fall prevention strategy in India.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928579/

 

Brain Structures Involved in Memory are Different in Yoga Practitioners

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Brain Structures Involved in Memory are Different in Yoga Practitioners

 

By John M. de Castro, Ph.D.

 

“You may know that yoga is a good form of exercise that gets your blood circulation going, improves oxygen flow, and helps with overall health. But did you know that yoga also helps boost brain function? Research has found that regular practice of yoga increases gray matter and the size of the memory centers in the brain, increases overall brain wave activity and improves cognition, improves mood, relieves depression and anxiety, and improves stress response, and enhances focus and memory in kids (even with ADHD) and improves learning and academic performance.” Curejoy

 

The practice of yoga has many benefits for the individual’s physical and psychological health. Yoga has diverse effects because it is itself diverse having components of exercise, mindfulness meditation, and spirituality. So, yoga nourishes the body, mind, and spirit. As a result, yoga practice would be expected to produce physical changes. These include the relaxation response and stress relief. These should be obvious in the muscles, tendons and joints, but, less obvious in the nervous system. The nervous system changes in response to how it is used and how it is stimulated in a process called neuroplasticity. Highly used areas grow in size and connectivity. Mindfulness practices in general are known to produce these kinds of changes in the structure and activity of the brain. Indeed, yoga practice has been shown to protect the brain from age related degeneration.

 

In today’s Research News article “Differences in Brain Structure and Function Among Yoga Practitioners and Controls.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6023989/ ), Gothe and colleagues recruited experienced yoga practitioners who had been practicing for at least 3 years (average 9.3 years, 4.3 times for 4.4 hours per week ) and control participants who had never practiced yoga. The average age was 36 years and 92% female. Their brains were scanned with functional Magnetic Resonance Imaging (fMRI) while they were performing a simple working memory task.

 

They found that the yoga practitioners had significantly larger left hippocampi than controls. The yoga practitioners also had significantly lower activation of the dorsolateral prefrontal cortex during the memory task. Both the hippocampus and the dorsolateral prefrontal cortex are associated with memory processing. Hence, yoga practitioners have altered brain structures underlying memory.

 

It should be kept in mind that the people who choose to practice yoga may be significantly different from people who choose not to in a large number of ways, including their brains. So, it is impossible to tell whether yoga practice is responsible for the differences in the brains. Future, long-term research needs to study the brain changes that occur from the beginning to long experience practicing yoga. In addition, yoga practice has a variety of components, including exercise, mindfulness meditation, and spirituality. It remains for future research to begin to identify which components or combination of components are necessary and sufficient for the neuroplastic changes in the brain.

 

Regardless, it appears that yoga practice is associated with brains that are different from non-practitioners and these differences may signify yoga produced changes in the brain that improve memory function.

 

“Yoga seems to bestow mental benefits, such as a calmer, more relaxed mind. Now research . . . may explain how. Using MRI scans, Villemure detected more gray matter—brain cells—in certain brain areas in people who regularly practiced yoga, as compared with control subjects. “We found that with more hours of practice per week, certain areas were more enlarged,” a finding that hints that yoga was a contributing factor to the brain gains.” – Stephanie Sutherland

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Gothe, N. P., Hayes, J. M., Temali, C., & Damoiseaux, J. S. (2018). Differences in Brain Structure and Function Among Yoga Practitioners and Controls. Frontiers in Integrative Neuroscience, 12, 26. http://doi.org/10.3389/fnint.2018.00026

 

Abstract

Background: Yoga is a mind-body based physical activity that has demonstrated a variety of physiological, psychological and cognitive health benefits. Although yoga practice has shown to improve cognitive performance, few studies have examined the underlying neurological correlates.

Objective: The current study aimed to determine the differences in gray matter volume of the hippocampus, thalamus and caudate nucleus and brain activation during the Sternberg working memory task.

Method: Participants were 13 experienced yoga practitioners (mean age = 35.8), defined as having more than 3 years of regular yoga practice, and 13 age- and sex-matched controls (mean age = 35.7). All participants completed a 6-min walk test to assess fitness, psychosocial and demographic questionnaires; and underwent magnetic resonance imaging to assess gray matter volume and brain activation.

Results: There were no group differences on demographic measures of income, education and on estimated VO2max or physical activity levels. Gray matter volume differences were observed in the left hippocampus, showing greater volume in experienced yoga practitioners compared to controls (p = 0.017). The functional MRI results revealed less activation in the dorsolateral prefrontal cortex in yoga practitioners compared to controls during the encoding phase of the Sternberg task (p < 0.05). Reaction time and accuracy on the task did not differ between the groups.

Conclusions: Our results suggest an association between regular long-term yoga practice and differential structure and function of specific brain regions involved in executive function, specifically working memory, which has previously shown to improve with yoga practice. Future studies need to examine intervention effects of yoga and explore its potential to maintain and improve cognitive health across the lifespan through longitudinal and intervention studies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6023989/

 

Improve Emotional Reactivity with Yoga

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Improve Emotional Reactivity with Yoga

 

By John M. de Castro, Ph.D.

 

“One of the great benefits of our yoga practice is we start to notice our triggers and reactivity, which gives us the choice to respond instead of reacting the same old way.” – Kimber Simpkins

 

Emotions are important to our well-being. They provide the spice of life, the joy, the love, the happiness. But, they can be troubling producing sadness, hurt and fear. They can also be harmful such as the consequences of out of control anger or suicidal depression. We need emotions, but we must find ways to keep them under control. Emotion regulation is the term used to describe the ability to control emotions. It is not eliminating or suppressing them. Far from it, emotion regulation allows for the emotion to be fully felt and experienced. But, it maintains the intensity of the emotion at a manageable level and also produces the ability to respond to the emotion appropriately and constructively. Clearly, emotion regulation is a key to a happier life.

 

Mindfulness practices have been shown to improve emption regulation. So, there is reason to believe that yoga practice may improve emotion regulation. But it is not known the amount of practice needed for maximal effectiveness. In today’s Research News article “Reasons, Years and Frequency of Yoga Practice: Effect on Emotion Response Reactivity.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039555/ ), Mocanu and colleagues recruited adult yoga practitioners. They were asked about their reasons for engaging in yoga practice, their years of practice and how often per week that they practiced. They were also measured for their difficulties with emotions regulation.

 

The participants’ emotional reactions were measured by presenting them with emotion evoking pictures. They were asked to carefully watch pictures on a computer screen that were rated as evoking negative or positive emotions and were emotionally neutral. The participants responded with ratings of the nature and intensity of their emotions. While the pictures were presented the electrocardiogram (EKG), skin conductance, and respiration were recorded as measures of the participants’ physiological reactions.

 

They found that the more hours of yoga practiced in recent weeks the lower the participants’ self-reported intensity of emotion to both positive and negative pictures and the greater the increase in depth of breathing evoked by positive pictures. They further found that the more years of yoga practice the greater the lower the respiration rate evoked by negative pictures. Finally, the more the participants practiced yoga for mental reasons the greater the increase in the heart rate in response to positive pictures.

 

These results suggest that recent practice of yoga decreases emotional reactions and the more years that they practiced yoga the lower the respiratory response to negative stimuli and the greater the respiratory response to positive stimuli. Hence yoga practice alters both psychological and physiological responses to stimuli that evoke emotions. This implies that yoga practice alters emotional reactivity in the practitioners perhaps damping the bad feelings produced by negative emotions while enhancing reactions to positive stimuli. This indicates that yoga practice, like other mindfulness practices, can alter emotional reactivity.

 

So, improve emotional reactivity with yoga.

 

“Studies have shown that doing yoga activates the parasympathetic nervous system, lowering the heart rate, respiratory rate, and blood pressure. Cortisol levels drop (the hormone secreted by the adrenal glands in response to stress) and the pituitary gland secretes oxytocin and prolactin—the “cuddle” hormones responsible for feelings of love.” – Kripalu

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Mocanu, E., Mohr, C., Pouyan, N., Thuillard, S., & Dan-Glauser, E. S. (2018). Reasons, Years and Frequency of Yoga Practice: Effect on Emotion Response Reactivity. Frontiers in Human Neuroscience, 12, 264. http://doi.org/10.3389/fnhum.2018.00264

 

Abstract

Yoga practice, even in the short term, is supposed to enhance wellbeing and counteract psychopathology through modification of emotion reactivity. Yoga teaches that emotional responses may be less pronounced with longer and more frequent practice, and potentially when people perform yoga for mental rather than physical reasons. We tested 36 yoga practitioners of varying experience (between 6 months and 11 years of practice). We assessed participants’ self-reported emotional experience and peripheral physiological reactions (heart rate, skin conductance, respiration) when seeing positive and negative pictures. Results were analyzed as a function of the years of, frequency of, and reasons for yoga practice. We found a heart rate increase with the degree participants performed yoga for mental reasons. In addition, years of yoga practice were significantly associated with reduced abdominal respiratory rate when facing negative pictures, speaking in favor of reduced arousal with yoga experience. Finally, regarding frequency of practice, a higher frequency in the last month was linked to less negative and positive experiences as well as a reduced abdominal respiratory amplitude when viewing positive pictures. Altogether, these results demonstrate that intense short-term yoga practice might relate to a (i) decrease in the intensity of self-reported emotional experiences and (ii) deepened respiration. Short-term effects might be shaped by what participants expect as practice benefits. However, several years of practice might be needed to decrease respiratory arousal in the face of negative situations, which likely is a manifestation of an evolution in the emotion regulation process.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6039555/

 

Improve the Emotional and Psychosocial Quality of Life of Grammar School Children with Yoga

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Improve the Emotional and Psychosocial Quality of Life of Grammar School Children with Yoga

 

By John M. de Castro, Ph.D.

 

“Studies show that mindfulness- and yoga-based skills, conscious breath work, and body awareness improve academic performance and emotional regulation. Mindfulness-based practices also reduce anxiety and increase attention. . . . Research also reveals that mindfulness strategies enhance executive function in kids, supporting positive behavioral changes. In addition, a yoga practice promotes confidence and strength along with compassion and self-acceptance.” – Kimberly Jordan Allen

 

Yoga practice has been shown to have a large number of beneficial effects on the psychological, emotional, and physical health of the individual and is helpful in the treatment of mental and physical illness. The acceptance of yoga practice has spread from the home and yoga studios to its application with children in schools. Studies of these school programs have found that yoga practice produces a wide variety of positive psychosocial and physical benefits.

 

Teachers also note improvements in their students following yoga practice. These include improved classroom behavior and social–emotional skills, concentration, mood, ability to function under pressure, social skills, and attention and lower levels of hyperactivity. In addition, school records, academic tests have shown that yoga practice produces improvements in student grades and academic performance. This, in turn, improves the classroom experience for the teachers. Hence there are very good reasons to further study the effects of yoga practice in school on grammar school children.

 

In today’s Research News article “Effect of mindfulness and yoga on quality of life for elementary school students and teachers: results of a randomized controlled school-based study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5903833/ ), Bazzano and colleagues recruited third grade students who screened positive for symptoms of anxiety and randomly assigned them to receive either an 8-week yoga/mindfulness training or to a no-treatment control condition. The yoga program occurred in 10 in-class 40-minute sessions and included postures, breathing exercises, and relaxation. The students were measured at the beginning, middle, and end of the 8-week intervention period for life satisfaction and childhood quality of life including physical, emotional, social, and school domains. In addition, teachers were measured for health-related quality of life.

 

They found that in the middle and after the yoga/mindfulness intervention the students had significant improvements in psychosocial and emotional quality of life. The teachers reported that after the program they were significantly more likely to include yoga practice in their classrooms. Hence, the brief yoga/mindfulness program was successful in improving the social and emotional life conditions for the children and these improvements were sufficiently noticeable that the teachers decided to continue employing yoga practice in the classroom after the program was completed.

 

These results are encouraging and suggest that even at a relatively young age and early in children’s school life practicing yoga in school improves their and their teachers’ lives. It should be noted that the comparison condition did not include any treatment. In future research an active control condition such as aerobic exercise should be included to determine if the effects are specific for yoga practice or might occur with any exercise program. Regardless, the program helped to improve the lives of anxious young students.

 

So, improve the emotional and psychosocial quality of life of grammar school children with Yoga.

 

“Yoga in my classroom creates a sense of community. They are more of a unified group.  Something about yoga brings the students together, almost like team building.” – YogaCalm

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Bazzano, A. N., Anderson, C. E., Hylton, C., & Gustat, J. (2018). Effect of mindfulness and yoga on quality of life for elementary school students and teachers: results of a randomized controlled school-based study. Psychology Research and Behavior Management, 11, 81–89. http://doi.org/10.2147/PRBM.S157503

 

Abstract

Objective

To assess the impact of a yoga curriculum in an elementary school on student quality of life, and to assess teacher and staff perception of potential barriers to, and benefits of, introducing yoga and mindfulness into the classroom.

Methods

A randomized controlled trial was utilized to assess the impact of a brief intervention on third-grade students who screened positive for symptoms of anxiety. Students were randomized to an intervention group of 20 students receiving small-group yoga/mindfulness activities for 8 weeks between October 2016 and February 2017, and a control group of 32 students receiving care as usual. The Brief Multidimensional Students’ Life Satisfaction Scale-Peabody Treatment Progress Battery and the Pediatric Quality of Life Inventory (PedsQL) served as outcomes. Teachers were invited to participate in two professional development sessions about introducing yoga and mindfulness into the classroom, and completed a survey following each of the sessions.

Results

In generalized estimating equation models adjusted for time, the yoga-based intervention was associated with a 14.17 unit increase in student emotional PedsQL (p-value 0.001) and a 7.43 unit increase in psychosocial PedsQL (p-value 0.01). Results were not attenuated by adjustment. Teachers and staff reported using yoga more frequently in the classroom following the second of two professional development sessions (p-value <0.05). Perceived barriers to introducing yoga to the classroom were similar at two data collection time points, while perceived benefits remained high.

Conclusion

The intervention was associated with a significant improvement in emotional and psychosocial quality of life in the intervention group when compared to the control group, suggesting that yoga/mindfulness interventions may improve symptoms of anxiety among students. Yoga/mindfulness activities may facilitate stress management among elementary school students and may be added as a complement to social and emotional learning activities.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5903833/

 

Improve Thinking in Substance Abusers with Yoga

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Improve Thinking in Substance Abusers with Yoga

 

By John M. de Castro, Ph.D.

 

“When people take substances, they’re seeking a certain experience, whether it’s escapist or transcendental or just wanting a different psychological state, to get away from whatever is making them unhappy. Yoga is an alternative, a positive way to generate a change in consciousness that, instead of providing an escape, empowers people with the ability to access a peaceful, restorative inner state that integrates mind, body, and spirit.” – Sat Bir Khalsa

 

Substance abuse is a major health and social problem. There are estimated 22.2 million people in the U.S. with substance dependence. It is estimated that worldwide there are nearly ¼ million deaths yearly as a result of illicit drug use which includes unintentional overdoses, suicides, HIV and AIDS, and trauma. In the U.S. about 17 million people abuse alcohol. Drunk driving fatalities accounted for over 10,000 deaths annually. “Tobacco use remains the single largest preventable cause of death and disease in the United States. Cigarette smoking kills more than 480,000 Americans each year, with more than 41,000 of these deaths from exposure to secondhand smoke. In addition, smoking-related illness in the United States costs more than $300 billion a year. In 2013, an estimated 17.8% (42.1 million) U.S. adults were current cigarette smokers.”  (Centers for Disease Control and Prevention).

 

Obviously, there is a need to find effective methods to prevent and treat substance abuse. There are a number of programs that are successful at stopping the drug abuse, including the classic 12-step program emblematic of Alcoholics Anonymous. Unfortunately, the majority of drug and/or alcohol abusers relapse and return to substance abuse. Hence, it is important to find an effective method to both treat substance abuse disorders and to prevent relapses. Mindfulness practices have been shown to improve recovery from various addictions. Yoga is a mindfulness practice that has documented benefits for the individual’s psychological and physical health and well-being. There has been a paucity of studies, however, on the use of yoga practice to treat substance abuse.

 

Substance abuse frequently produces cognitive deficits which interfere with the clear thinking needed for abstinence and recovery from substance abuse. So, it is important that methods be found to improve cognitive function in substance abusers undergoing treatment. In today’s Research News article “Effect of Add-On Yoga on Cognitive Functions among Substance Abusers in a Residential Therapeutic Center: Randomized Comparative Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981665/ ), Gaihre and colleagues examine the ability of yoga practice in comparison to a physical exercise program to enhance the cognitive performance in substance abusers undergoing treatment.

 

They recruited adult substance abusers entering a treatment program and having successfully undergone 3 weeks of withdrawal and abstinence. They were randomly assigned to receive 12-week programs of either yoga practice or physical exercise. Both programs met 6 times per week for 90 minutes. The yoga program included postures, breathing exercises, stretching, relaxation, and meditation. The physical exercise program included stretching and walking and running aerobic exercise. The participants were measured before and after the 12-week intervention for cognitive performance including the Stroop interference task, digit span short-term memory task, and a sustained and selective task.

 

They found that after 12-weeks of practice both yoga practice and physical exercise groups had large and significant improvements in all of the cognitive tasks. Hence, both types of exercise were associated with clearer thought processes in the substance abusers. It is unfortunate that there a no-treatment control wasn’t included as the improvements might have occurred anyway over the 12-weeks of residential substance abuse treatment. It will remain for future research to examine this possibility.

 

Substance abuse treatment is difficult and relapse is very common. So, finding methods that can enhance the abuser’s ability to process information and think clearly about their addiction and its treatment would be very helpful. The findings suggest that exercise programs including yoga practice may be able to help clear the cognitive fog and enhance the abuser’s ability to successfully complete treatment and resist relapse.

 

So, improve thinking in substance abusers with Yoga.

 

“Since most meditation practices involve management of the mind’s energy and impulses, practitioners of yoga and meditation experience greater mood stability in the face of outside pressures. Having a calm mind and being mentally stable can contribute to the avoidance of self-harming behaviors and activities, like substance abuse.” – Addiction Resources

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Gaihre, A., & Rajesh, S. K. (2018). Effect of Add-On Yoga on Cognitive Functions among Substance Abusers in a Residential Therapeutic Center: Randomized Comparative Study. Annals of Neurosciences, 25(1), 38–45. http://doi.org/10.1159/000484165

 

Abstract

Background

Chronic vulnerability characterizes substance abuse disorder with consequent relapse. The process of abstinence depends on cognitive recovery. Hence, behavioral intervention should account for cognitive dimension of substance abusers. Recent studies highlight yoga-based intervention as a promising add-on therapy for treating and preventing addictive behaviors.

Purpose

The study aimed to evaluate the efficacy of a yoga-based intervention as an add-on in enhancing cognitive functions, compared with physical exercise to newly admitted substance abusers seeking an inpatient treatment program.

Methods

The study was a single-blind, randomized, comparative design that included 96 male participants, between 18 and 40 years in a residential rehabilitation treatment unit. Partakers in the yoga or physical exercise group received supervised daily training for 12 weeks, in addition to standard rehabilitation treatment. Raters blind to the study assessed the patients on digit span task, cancellation test, and Stroop tests at the baseline and following 12 weeks of intervention.

Results

A significant enhancement in digit forward (yoga – p < 0.0005, d = 0.81; exercise – p < 0.0005, d = 0.73), digit backward (yoga – p < 0.0005, d = 0.88; exercise – p < 0.0005, d = 0.58), and letter cancellation test scores (yoga – p < 0.0005, d = 1.31; exercise – p < 0.0005, d = 1.4) were observed in both the yoga and the exercise groups. Stroop word and color task scores were seen significantly higher following yoga (p <0.005, d = 0.74; p < 0.005, d = 1.13) and exercise (p < 0.0005, d = 0.62; p < 0.0005, d = 0.61). Furthermore, Stroop color-word test showed significant enhancement after yoga (p < 0.0005, d = 1.10) and exercise (p < 0.0005, d = 0.42), with degree of variation higher in the yoga group.

Conclusion

Our results suggest that the add-on yoga or exercise-based intervention show enhancement of cognitive functions. These findings provide the utility of yoga and exercise-based intervention in improving cognitive functions among substance abusers. Furthermore, rigorous trials are needed to explore the potential long-term effects of these procedures.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981665/

 

Improve the Symptoms of Parkinson’s Disease with Yoga

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Improve the Symptoms of Parkinson’s Disease with Yoga

 

By John M. de Castro, Ph.D.

 

“While there is no evidence that regular yoga practice has an effect on the systems in the brain that are related to Parkinson’s disease, patients report improvements in their quality of life.” – Lynn Burgess

 

Parkinson’s Disease (PD) is an incurable progressive degenerative disease of the central nervous system. The condition is caused by the death of nerve cells in the brain that produce the neurotransmitter dopamine. There are around seven million people worldwide and one million people in the U.S. living with PD and about 60,000 people are diagnosed with PD every year. PD is associated with aging as the vast majority of patients are diagnosed after age 50. In fact, it has been speculated that everyone would eventually develop PD if they lived long enough.

 

Parkinson’s Disease’s (PD) physical symptoms include resting tremor, slow movements, muscle rigidity, problems with posture and balance, loss of automatic movements, and slurring of speech. PD itself is not fatal but is often associated with related complications which can reduce life expectancy, such as falls, choking, and cardiovascular problems. Parkinson’s Disease (PD) also has psychological effects, especially cognitive decline, anxiety, and depression. All of these symptoms result in a marked reduction in the quality of life.

 

There are no cures for Parkinson’s Disease or even treatments to slow its progression. There are only treatments that can produce symptomatic relief. So, there is a need to discover new and different treatments. Mindfulness training has been found to improve the psychological symptoms and the quality of life with PD patients. The slow prescribed movements of Tai Chi and Qigong  have been shown to improve the symptoms of Parkinson’s Disease.  This suggests that other mindful physical exercises like yoga practice might also be effective.

 

In today’s Research News article “Functional Improvements in Parkinson’s Disease Following a Randomized Trial of Yoga.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6009016/ ), Van Puymbroeck and colleagues recruited patients with Parkinson’s Disease and also reported a substantial fear of falling. They were randomly assigned to receive either an 8-week yoga practice or to a wait list control condition. Yoga practice met twice weekly and included postures, meditation, and breathing exercises. They were measured before and after training for Parkinson’s Disease symptoms, Parkinson’s Disease quality of life, balance control, functional gait, and freezing gait. Freezing gait is common in Parkinson’s Disease and is “a brief, episodic absence or marked reduction of forward progression of the feet despite the intention to walk.”

 

They found that in comparison to baseline and the wait-list group, the yoga group had significant improvements in functional gait, Parkinson’s Disease motor symptoms, freezing gait, and balance control, all with moderate effect sizes. Hence yoga practice produced significant improvements in the motor and balance ability of patients with Parkinson’s Disease. This would predict that yoga practice would reduce falls and improve the longevity of PD patients.

 

It should be noted that the control condition did not contain any active components. This leaves open the possibility of contamination by placebo effects and biases. Future research should employ an active control condition such as aerobic exercise. Nevertheless, the results are very encouraging that yoga practice may well be highly beneficial for patients with Parkinson’s Disease.

 

So, improve the symptoms of Parkinson’s disease with yoga.

 

“Several recent studies have suggested that yoga may offer significant relief to people with Parkinson’s disease. . . .yoga not only improved psychological well-being, it also had an effect on the mobility problems experienced by many patients.” – Sarah Alender

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Van Puymbroeck, M., Walter, A., Hawkins, B. L., Sharp, J. L., Woschkolup, K., Urrea-Mendoza, E., … Schmid, A. A. (2018). Functional Improvements in Parkinson’s Disease Following a Randomized Trial of Yoga. Evidence-Based Complementary and Alternative Medicine : eCAM, 2018, 8516351. http://doi.org/10.1155/2018/8516351

 

Abstract

Individuals with Parkinson’s Disease (PD) experience significant limitations in motor function, functional gait, postural stability, and balance. These limitations often lead to higher incidences of falls, which have significant complications for individuals with PD. Yoga may improve these functional deficits in individuals with PD. The objective of this study was to determine changes in motor function, functional gait, postural stability, and balance control for community dwelling individuals with PD. This randomized, wait-list controlled pilot study examined the influence of an 8-week yoga intervention for people with PD who met the following inclusion criteria: endorsing a fear of falling, being able to speak English, scoring 4/6 on the minimental state exam, and being willing to attend the intervention twice weekly for 8-weeks. Participants in the yoga group (n=15) experienced improvements in motor function, postural stability, functional gait, and freezing gait, as well as reductions in fall risk. Participants in the wait-list control (n=12) also significantly improved in postural stability, although their fall risk was not reduced. Individuals in the yoga group significantly reduced their fall risk. An 8-week yoga intervention may reduce fall risk and improve postural stability, and functional and freezing gait in individuals with PD.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6009016/

 

Yoga Practice is a Safe and Effective Treatment for Patients Recovering from Heart Failure

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Yoga Practice is a Safe and Effective Treatment for Patients Recovering from Heart Failure

 

By John M. de Castro, Ph.D.

 

“With heart failure rates accelerating alongside other cardiovascular diseases in our society, the need for a medically effective and cost-effective solution is more pressing than ever. Fortunately, in addition to its broad range of heart-related health benefits, yoga offers an inexpensive solution for those who may not be able to afford regular treatments for their condition.” – Melinda Gosvig

 

Cardiovascular disease is the number one killer, claiming more lives than all forms of cancer combined. “Heart disease is the leading cause of death for both men and women. About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. Every year about 735,000 Americans have a heart attack.” – Centers for Disease Control. Congestive heart failure (CHF) is a major type of cardiovascular disease. “CHF is a chronic progressive condition that affects the pumping power of your heart muscles. While often referred to simply as “heart failure,” CHF specifically refers to the stage in which fluid builds up around the heart and causes it to pump inefficiently” (Healthline).

 

There are myriads of treatments that have been developed to treat Heart Failure including a variety of surgical procedures and medications. Importantly, lifestyle changes have proved to be quite effective. These include quitting smoking, weight reduction, improved diet, physical activity, and reducing stresses. Contemplative practices, such as meditation, tai chi, and yoga, have also been shown to be helpful for heart health. In addition, mindfulness practices have also been shown to be helpful for producing the kinds of other lifestyle changes needed such as smoking cessation, weight reduction and stress reduction.

 

In today’s Research News article “Yoga for Heart Failure: A Review and Future Research.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934956/ ), Pullen and colleagues review the published research literature on the effects of yoga practice on heart failure patients. They found that the published randomized clinical trials report that yoga practice improves cardiac function, and exercise capacity and reduces body weight, depression, blood pressure, and markers of inflammation in heart failure patients. Hence yoga practice helps with the physical and psychological well-being of patients with heart failure.

 

The authors postulate that yoga has these benefits as a result of its ability to reduce stress responses. This in turn increases the activity of the calming parasympathetic nervous system which, in turn, reduces heart rate, blood pressure, inflammatory responses, and physiological arousal in general. In this way the practice of yoga is thought to be beneficial for the patients. Hence, yoga practice calm the physiology allowing the patient to strengthen and heal.

 

So, they report that yoga practice is a safe and effective treatment for patients recovering from heart failure.

 

“yoga can help lower blood pressure, increase lung capacity, improve respiratory function and heart rate, and boost circulation and muscle tone. It can also improve your overall well-being while offering strength-building benefits.” – M. Mala Cunningham

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Pullen, P. R., Seffens, W. S., & Thompson, W. R. (2018). Yoga for Heart Failure: A Review and Future Research. International Journal of Yoga, 11(2), 91–98. http://doi.org/10.4103/ijoy.IJOY_24_17

 

Abstract

Background:

Complementary and alternative medicine is a rapidly growing area of biomedical inquiry. Yoga has emerged in the forefront of holistic medical care due to its long history of linking physical, mental, and spiritual well-being. Research in yoga therapy (YT) has associated improved cardiovascular and quality of life (QoL) outcomes for the special needs of heart failure (HF) patients.

Aim:

The aim of this study is to review yoga intervention studies on HF patients, discuss proposed mechanisms, and examine yoga’s effect on physiological systems that have potential benefits for HF patients. Second, to recommend future research directions to find the most effective delivery methods of yoga to medically stable HF patients.

Methods:

The authors conducted a systematic review of the medical literature for RCTs involving HF patients as participants in yoga interventions and for studies utilizing mechanistic theories of stretch and new technologies. We examined physical intensity, mechanistic theories, and the use of the latest technologies.

Conclusions:

Based on the review, there is a need to further explore yoga mechanisms and research options for the delivery of YT. Software apps as exergames developed for use at home and community activity centers may minimize health disparities and increase QoL for HF patients.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934956/

 

Improve the Psychological Health of Women with Uterine Bleeding with Yoga

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Improve the Psychological Health of Women with Uterine Bleeding with Yoga

 

By John M. de Castro, Ph.D.

 

“Overall, exercise has positive effects on your period. It is interesting to note that women who are sedentary and do not get regular exercise typically have heavier and more painful periods. Get moving. After all, who wouldn’t want a lighter period with less cramping? “ – Andrea Chisholm

 

Dysfunctional uterine bleeding (DUB, also called menorrhagia) is a condition that affects nearly every woman at some point in her life, particularly between the ages of 30 to 49 years. It involves vaginal bleeding occurring outside of the regular menstrual cycle. The main cause of dysfunctional uterine bleeding is an imbalance in the sex hormones. Certain medical conditions, hormonal conditions, and medications may also trigger DUB. Stress may also evoke or exacerbate DUB. It is generally temporary and subsides as hormones become normalized, sometimes with the use of oral contraceptives.

 

Yoga practice has been shown to help regularize and menstrual cycle, help to improve menstrual disorders, and to reduce stress responses. So, it would seem reasonable to investigate the application of yoga practice for Dysfunctional uterine bleeding (DUB). In today’s Research News article “Yoga as a Therapeutic Intervention in the Management of Dysfunctional Uterine Bleeding: A Controlled Pilot Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5879852/ ), Nalgirkar and colleagues recruited adult women aged 20 to 40 years who were diagnosed with Dysfunctional uterine bleeding (DUB) and randomly assigned them to either no-treatment or 3 months of Integrated Approach of Yoga Therapy (IAYT) . They practiced meditation, postures, and breathing exercises for 60 minutes 3 days per week. They were measured before and after training for blood loss–comprising hemoglobin, pictorial blood loss assessment chart, endometrial thickness, and psychological assessments of anxiety, perceived stress, and sleep quality.

 

They found that in comparison to baseline and the no-treatment group, after treatment, the yoga group had significantly lower levels of anxiety and perceived stress, and improved sleep quality. But, there were no significant differences in blood loss. Hence, yoga did not improve the primary symptoms of Dysfunctional uterine bleeding (DUB), but, did significantly improve the psychological well-being of the women. This should improve the quality of life of women suffering from DUB.

 

So, improve the psychological health of women with uterine bleeding with yoga.

 

“Excessive bleeding is another problem which many women have to face during the menstrual cycle. This leads to discomfort in the women. The pain accompanied with the heavy bleeding can disturb the normal work of the woman. Yoga asanas can be very helpful in dealing with this problem. The various asanas help the women in concentrating on the emotional disturbances that are accompanied with the menstrual cycle. It also helps in gaining inner strength.” – DIY Health

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Nalgirkar, S. P., Vinchurkar, S. A., Saoji, A. A., & Mohanty, S. (2018). Yoga as a Therapeutic Intervention in the Management of Dysfunctional Uterine Bleeding: A Controlled Pilot Study. Journal of Mid-Life Health, 9(1), 8–13. http://doi.org/10.4103/jmh.JMH_76_17

 

Abstract

Background:

Dysfunctional uterine bleeding (DUB) is one of the most common gynecological disorders encountered in women during the reproductive age. Yoga therapy has shown promising benefits in several gynecological disorders.

Methods:

Thirty women between the ages of 20 and 40 years with primary DUB were randomly assigned to a yoga (n = 15) and a waitlist control group (n = 15). Participants in the yoga group received a 3-month yoga module and were assessed for hemoglobin values, endometrial thickness (ET), pictorial blood loss assessment chart (PBAC), State-Trait Anxiety Inventory, perceived stress scale, and Pittsburgh Sleep Quality Index (PSQI) before and after a 3-month follow-up period.

Results:

At the end of 3 months of intervention, the yoga group, unlike the control group, reported a significant reduction in the anxiety scores (P < 0.05) and perceived stress (P < 0.05). The PSQI scores indicated a reduction in sleep disturbances (P < 0.001) and the need for sleep medications (P < 0.01) and higher global scores (P < 0.001). However, there were no changes in PBAC and ET in both the groups.

Conclusion:

The results indicate that yoga therapy positively impacts the outcome of DUB by reducing the perceived stress and state anxiety and improving the quality of sleep. This warrants larger clinical trials to validate the findings of this pilot study.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5879852/

 

Improve Knee Osteoarthritis with Yoga

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Improve Knee Osteoarthritis with Yoga

 

By John M. de Castro, Ph.D.

 

“yoga is proven to help people with arthritis improve many physical and psychological symptoms. . . .  regular yoga practice can help reduce joint pain, improve joint flexibility and function and lower stress and tension to promote better sleep.” – Susan Bernstein

 

Osteoarthritis is a chronic degenerative joint disease that is the most common form of arthritis. It produces pain, swelling, and stiffness of the joints. It is the leading cause of disability in the U.S., with about 43% of arthritis sufferers limited in mobility and about a third having limitations that affect their ability to perform their work. Knee osteoarthritis effects 5% of adults over 25 years of age and 12% of those over 65. It is painful and disabling. Its causes are varied including, hereditary, injury including sports injuries, repetitive stress injuries, infection, or from being overweight.

 

There are no cures for knee osteoarthritis. Treatments are primarily symptomatic, including weight loss, exercise, braces, pain relievers and anti-inflammatory drugs, corticosteroids, arthroscopic knee surgery, or even knee replacement. Gentle movements of the joints with exercise and physical therapy appear to be helpful in the treatment of knee osteoarthritis. This suggests that alternative and complementary practices that involve gentle knee movements may be useful for treatment.

 

Mindfulness practices such as Tai Chi and Qigong  and yoga have been shown to reduce the physical symptoms of knee osteoarthritis. Yoga, has been shown to be a safe and effective treatment for a wide variety of physical and psychological conditions, including arthritis. So, it would seem reasonable to look further into the effectiveness of yoga practice in treating knee osteoarthritis.

 

In today’s Research News article “Effect of Yoga Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial. Frontiers in Psychiatry.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5952125/ ), Deepeshwar and colleagues recruited adults with knee osteoarthritis and randomly assigned then to receive twice daily sessions for one week of Integrated Approach to Yoga Therapy (IAYT) or to a no-yoga control condition. IAYT consists of yoga postures, yoga breathing, relaxation, meditation and lectures on yogic lifestyle, devotional sessions, and stress management. They were measured before and after training for standing, walking, and sitting, knee flexibility and range of motion, handgrip strength, and fear of falling.

 

They found that the group who received the Integrated Approach to Yoga Therapy (IAYT) treatment significantly improved in comparison to baseline and the control group in their speed of standing, walking, and sitting, their knee flexibility and range of motion, and their handgrip strength. Hence, they found that IAYT produced significant improvement in the symptoms of knee osteoarthritis.

 

It would have been better if they included an active control group in the study (e.g. a different exercise) to control for participant expectancy effects and experimenter biases. Nevertheless, the results replicate the previous findings that yoga practice is effective in treating knee osteoarthritis, strengthening the conclusions. IAYT is a complex of practices and future research should be targeted at identifying which components are effective and which are not. Regardless, gentle yoga practice appears to be a safe and effective alternative treatment for the improvement in movement in patients suffering from knee osteoarthritis.

 

So, improve knee osteoarthritis with yoga.

 

“The culprit is osteoarthritis, the “wear-and-tear” arthritis, of the knees. Good weight-bearing alignment, learned and practiced in yoga class, can help keep the knees happy and healthy. On the other hand, bad alignment in poses—heaven forbid—can actually contribute to the breakdown of the joint surfaces, and the subsequent painful inflammation, caused by osteoarthritis.” – Julie Gudmustad

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Deepeshwar, S., Tanwar, M., Kavuri, V., & Budhi, R. B. (2018). Effect of Yoga Based Lifestyle Intervention on Patients With Knee Osteoarthritis: A Randomized Controlled Trial. Frontiers in Psychiatry, 9, 180. http://doi.org/10.3389/fpsyt.2018.00180

 

Abstract

Objective: To investigate the effect of integrated approach of yoga therapy (IAYT) intervention in individual with knee Osteoarthritis.

Design: Randomized controlled clincial trail.

Participants: Sixty-six individual prediagnosed with knee osteoarthritis aged between 30 and 75 years were randomized into two groups, i.e., Yoga (n = 31) and Control (n = 35). Yoga group received IAYT intervention for 1 week at yoga center of S-VYASA whereas Control group maintained their normal lifestyle.

Outcome measures: The Falls Efficacy Scale (FES), Handgrip Strength test (left hand LHGS and right hand RHGS), Timed Up and Go Test (TUG), Sit-to-Stand (STS), and right & left extension and flexion were measured on day 1 and day 7.

Results: There were a significant reduction in TUG (p < 0.001), Right (p < 0.001), and Left Flexion (p < 0.001) whereas significant improvements in LHGS (p < 0.01), and right extension (p < 0.05) & left extension (p < 0.001) from baseline in Yoga group.

Conclusion: IAYT practice showed an improvement in TUG, STS, HGS, and Goniometer test, which suggest improved muscular strength, flexibility, and functional mobility.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5952125/