Science on Yoga

Chair Yoga as Dementia therapy

This article from Science Magazine online discusses the efficacy of chair yoga compared to music therapy for older adults with advanced dementia. The pilot study, at Florida Atlantic University, was the first to show adults with advanced dementia can participate in non-pharmacological interventions. They concluded that yoga's physical poses were an "important factor in improving quality of life for the participants," in their study. Read more here:  https://scienmag.com/chair-yoga-more-effective-than-music-therapy-in-older-adults-with-advanced-dementia/

Yoga is Good for the Brain

Another article from the same online journal discusses how science is discovering that yoga effects some of the same brain structures as aerobic (cardiovascular based) exercise.  Parts of the brain involved with memory retention (hippocampus), emotional regulation (amygdala), and planning/rational thinking (prefrontal cortex), all tend to be larger for the those that regularly practice yoga.  Read more here: https://scienmag.com/experts-review-evidence-yoga-is-good-for-the-brain/

13 Scientifically Supported Benefits

Started with the process of learning how to destress, this is a list of the more well known benefits of yoga that studies have shown to be verifiable, as well as some that are currently undergoing scientific review. Read, and see what resonates with your practice:

https://www.healthline.com/nutrition/13-benefits-of-yoga

The Science of Yoga (video)

https://www.yogabasics.com/connect/inspiration/video-audio/watch-science-of-yoga-documentary/

Embracing Our Bodies - reprinted with permission from Shayna Gothard Kaufmann, Ph.D.

Clnical Psychologist and empowered woman Dr. Shayna Kaufman has a website entitled Embracing the Middle: Empower Women in Their 40'S, 50'S & 60'S - Discover and Apply Your Innate Wisdom, Awareness, and Courage. She leads short, day, and series workshops (formal and informal gatherings) on "an empowering approach to the second half of your life that invokes excitement rather than a mindset of "midlife crisis" or stagnation." She describes her program as one that 

...teaches how to examine outdated beliefs and behaviors and gracefully accept what is, even if that means embracing your growing "mid" section. My programs are educational and experiential and are best suited for women in midlife (approximately 40-60) who are open to examining aspects of their lives through the midlife lens of wisdom, maturity, awareness, and emotional bandwidth.

I want to share with you an email she just sent, that has to do with body acceptance. If this resonates with you please visit Dr. Kaufman's website at https://www.embracethemiddle.com/ or her Facebook page at https://www.facebook.com/EmbraceTheMiddle/ for much more information. 


What Embracing our Bodies IS NOT

Yesterday I received a call from Kyra (not real name) about attending an Embracing Our Bodies workshop. She shared her experience of being so extremely critical of her body that she actually avoids looking at herself in the mirror. “I love bright colors,” Kyra sadly told me, “but I mostly wear black, oversized clothing to make me look thin and hide my body.” Compliments from her friends or husband about her body are simply disregarded.  Kyra is weary of being at war with her body and ready to make a change.

Kyra was concerned that “Embracing” meant only accepting her body and weight and that she’d be hypocritical if she tried to accept her body and lose weight. Her angst was especially strong as she’d recently had some exciting success with a weight loss program. For the record, that is definitely NOT what I mean by Embracing. But Kyra’s earnest question inspired me to clarify what Embracing Our Bodies IS and IS NOT.

Foremost, Embracing our Bodies IS loving ourselves exactly as we are even as we strive to look and be our best. These are not either/or positions; they are both/and. I try my hardest to embrace and openly admit to having my share of vanity. Just ask my husband how many outfits I go through before heading out the door. I applaud Kyra’s weight loss efforts and wish her success. If, however, Kyra’s self-love is contingent upon her weight, then she is not “embracing.” The challenge for all of us, including Kyra, is to love ourselves the same regardless of our size (or wrinkles, or grey hairs, or...).

Embracing IS accepting and appreciating what our bodies are and are not capable of at this moment in time. I recently wrote a blog about giving up my 40 years of running due to serious knee issues. I am definitely not happy about the status of my knee, and am considering any and all medical procedures. But I accept this is the reality of my knee at this time, I’m not dwelling on my inability to run and I actively appreciate what I can do.  That is embracing.

Embracing IS NOT an excuse to skip the gym and eat bon bons all day; it’s not a reason for Kyra to discontinue dieting. To say, “I am embracing my body as it is and therefore I’m having fries and a shake with my burger” is a misdirected rationalization. Have your fries and shake if you choose to but don’t delude yourself by calling that embracing. That is splurging. 

Embracing IS always a work in progress, a dance of sorts. We’re human and the path to embracing is not linear, but more like a few steps forward, a few back, and a few to the side for good measure. You make some headway and then you backslide a bit. Furthermore, some parts of our lives are harder to embrace than others.

In my experience, the most important aspects to work towards embracing are those that are currently interfering with the quality of your life. I got serious about coming to terms with my weight because it was more than a mere inconvenience; it was a dark cloud over my life. There are people I came to forgive because holding onto my anger limited my joy. And there were beliefs I chose to release as they were holding me back.

You likely already know which aspect of your life needs embracing. Maybe it’s your body image, maybe a relationship, maybe a work situation. I’ll be first to admit that the thought of embracing can be daunting. I assure you, though, that there’s palpable freedom and relief on the other side.  If you are ready to embrace, and want some guidance and support along the way, consider joining me and some other amazing women at an Embracing event. Kyra is. Cheers to Embracing!
--
Shayna Gothard Kaufmann, Ph.D.
Clinical Psychologist

Yoga, Sciatica, Neck pain

I receive a lot of queries concerning how to utilize yoga to relieve certains pains/tensions, specifically sciatica nerve pain, and neck tension/stiffness. I am not a doctor, nor a chiropractor nor a PT (but I have visited them all many many many many many times). That being said, below is a selection of links that I have found useful for my own self-care practice and perhaps they can benefit you.

Know that here is a plethoria of (good and bad) information out there, but first and foremost you have to see a doctor if the pain is chronic OR severe (indicating injury or damage).

There are yoga poses to strengthen muscles to help with joint problems like arthritis and stenosis, but remember that range of motion may be limited so you have to be VERY aware of your own body and not push (but also know WHEN to give a little more effort).

There are yoga poses to stretch the muscles around the sore area (if there is an issue with tight and/or overused muscles).

And there are poses that do a little bit of both.

There needs to be some good body awareness for any of the remedies to help: for neck issues posture can be a huge component. Notice, do you thrust your chin out when sitting at a desk or driving or walking? Do you walk hunched over with rounded shoulders and head hanging? Small postural adjustments will do you a world of good but you need to be aware of the issues first and be willing to make conscious corrections until the good habits take over for bad.

As for sciatica, the terms usually refers to pain along the sciatic nerve. This nerve runs out of the spine and down along the back of the pelvis to the back/side of the leg. It can go under, over or sometimes through the piriformis muscle, which means when that muscle contracts, it can press on the nerve.

Walking with the feet face out ("duck footed") is common when we lose our good posture and walking technique because the legs rotate OUT and this contracts the piriformis. Extreme sway back positions (lordosis) can strain the low spine and cause nerve discomfort. On the opposite note, the tail tucked under from squeeing the glutes can also compress the pirifomis.

Learning better techniques for posture, for standing, and especially walking properly, with the hips leading rather than the feet, or the chin, or shoulders, can help relieve strain on the neck, the low back and piriformis.

There are great stretches for the outer hips and low back too, but please know if your piriformis runs through the muscle rather than around it, some of the stretches might cause increased pain. For chronic pain and MRI might be helpful to determine appropriate course of action.

So, what is the bottom line? See a doctor if necessary - try different things, do really intentional self care, be aware of small changes, practice good posture, experiment a bit and don't give up. You'll find what works.

Good luck!

http://www.yogaoutlet.com/guides/how-to-do-mountain-pose-in-yoga
http://yogaworldtips.com/best-yoga-poses-to-soothe-sciatica/
http://www.yogajournal.com/lifestyle/pain-in-the-neck-do-yoga/
http://www.yogajournal.com/article/practice-section/primer-on-the-piriformis/
http://yogaworldtips.com/video-eliminate-chest-and-shoulder-tension-in-15-minutes/
https://www.youtube.com/watch?v=-4Mxw_7h8v8
https://www.youtube.com/watch?v=hDFYH2a1Lvw
http://www.yogajournal.com/article/yoga-101/anatomy-101-understand-your-hips-to-build-stability/

On Loneliness

it occurs to me that the world "lonely" though has roots to indicate singularity, it really has very little to do with not having company (or a relationship). Of course, if you are in the wilderness lost by yourself you are quite alone and quite possibly lonely as well. But for the most part, the times in my life I've been the "loneliest" have been more about me not being happy with myself, and therefore craving company of another person to distract me/validate me. You can be alone and happy and content, or in one more relationships and still feel lonely. Learning to be content by myself was a HUGE lesson that required professional therapy, personal therapy, yoga (and yes, some medication), and a willingness to go past the quick and easy solution. I now CRAVE alone time, and if I'm lonely then I enrich myself with a movie, a walk, a yoga class, a museum visit or something that feeds that yen in the most positive way!