DOCSLIB.ORG

THREE SPEEDS of YOGA and the EFFECTS on SALIVARY CORTISOL LEVELS in FEMALE NURSING STUDENTS Meagan Hennekens [email protected]

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
THREE SPEEDS of YOGA and the EFFECTS on SALIVARY CORTISOL LEVELS in FEMALE NURSING STUDENTS Meagan Hennekens Mhenneke@Nmu.Edu Northern Michigan University NMU Commons All NMU Master's Theses Student Works 5-2018 THREE SPEEDS OF YOGA AND THE EFFECTS ON SALIVARY CORTISOL LEVELS IN FEMALE NURSING STUDENTS Meagan Hennekens [email protected] Follow this and additional works at: https://commons.nmu.edu/theses Part of the Alternative and Complementary Medicine Commons, Other Medical Sciences Commons, and the Other Nursing Commons Recommended Citation Hennekens, Meagan, "THREE SPEEDS OF YOGA AND THE EFFECTS ON SALIVARY CORTISOL LEVELS IN FEMALE NURSING STUDENTS" (2018). All NMU Master's Theses. 537. https://commons.nmu.edu/theses/537 This Open Access is brought to you for free and open access by the Student Works at NMU Commons. It has been accepted for inclusion in All NMU Master's Theses by an authorized administrator of NMU Commons. For more information, please contact [email protected],[email protected]. THREE SPEEDS OF YOGA AND THE EFFECTS ON SALIVARY CORTISOL LEVELS IN FEMALE NURSING STUDENTS By Meagan R. Hennekens THESIS Submitted to Northern Michigan University In partial fulfillment of the requirements For the degree of MASTER OF SCIENCE IN EXERCISE SCIENCE Office of Graduate Education and Research March 2018 SIGNATURE APPROVAL FORM THREE SPEEDS OF YOGA AND THE EFFECTS ON SALIVARY CORTISOL IN FEMALE NURSING STUDENTS This thesis by Meagan R. Hennekens was recommended for approval by the student’s Thesis Committee and Department Head in the School of Health and Human Performance and by the Assistant Provost of Graduate Education and Research. __________________________________________________________ Committee Chair: Dr. Lanae Joubert Date __________________________________________________________ First Reader: Dr. Scott Drum Date __________________________________________________________ Second Reader: Dr. Erich Ottem Date __________________________________________________________ Department Head: Dr. Elizabeth Wuorinen Date __________________________________________________________ Dr. Lisa S. Eckert Date Interim Director of Graduate Education ABSTRACT By Meagan R. Hennekens Purpose: Nursing students are prone to stress-related diseases, such as depression and anxiety, which are associated with chronically elevated cortisol levels due to the excessive firing of the Hypothalamic Pituitary Adrenal (HPA) axis. This study assessed three speeds of yoga and how they acutely affected salivary cortisol levels within female nursing students. Methods: Students participated in three yoga sessions cadenced at different speeds in a non-randomized order: (i) standard-speed yoga (SSY), (ii) high- speed yoga (HSY), and (iii) slow-speed yoga (SLSY). Each class integrated sequencing concepts from the brahmana/langhana strategy (BLS) and the Para Yoga Blueprint (PYB). Cortisol samples were collected at four time-points: (i) pre-asana (PREA), (ii) immediately post-asana (POA), (iii) immediately post-savasana/pranayama/dhyana (POSPD), and (iv) 15 min post-session (15-PO) during all three yoga sessions. Results: ReANOVA showed no significant differences in cortisol within the main effect of yoga speeds (p = 0.094) or between the yoga speed x time-points interaction (p = 0.231). The main effect across the four time-points were significantly different from each other (p < 0.001) and pairwise comparison showed significant decreases in cortisol from the PREA measurements to the three post-measurements (p = < 0.05). Conclusions: Yoga infused with PYB and BLS sequencing reduced salivary cortisol in nursing students. Further research may identify appropriate yoga interventions to help mitigate stress and prevent chronic stress-related disease in nursing students. i Copyright© by MEAGAN R. HENNEKENS 2018 ii DEDICATION To the connection of Eastern and Western sciences. iii ACKNOWLEDGMENTS A sincere thank you doesn’t even skim the depths of gratitude I have for my thesis committee: director, Dr. Lanae Joubert, for her guidance, patience, and infinite support; Dr. Erich Ottem, who planted the seed of science about human physiology and endocrinology; and Dr. Scott Drum, for motivation, direction, and encouragement along the way. Other professors I would like to acknowledge are as follows: Dr. Randall Jensen and Dr. Alan Rebertus for help with the statisitics portion of this project and Dr. Paul Mann for guidance in the Clinical Sciences Lab. Deep bows of gratitude to Karina A. Mirsky, my yoga teacher, who has encouraged me to seek my passion of connecting the ancient wisdom of the Eastern yogic philosophies to the Western science world. I have an infinite amount of appreciation for the financial support received from my parents, Carol and Jeff Hennekens; Northern Michigan University; Superior Health Foundation; Rohana Yoga & Wellness; and Northstar Investment Management. Without these amazing people and thoughtful organizations, this project would not have been possible. Last, but definitely not the least, I am extremely grateful for the subjects who participated within the study. Without you, there wouldn’t be an experiment to write about. iv PREFACE The cost of the research covered in this project was underwritten by grants from two organizations: (A) Excellence in Education Award of $1,500.00 from Northern Michigan University & the Fall 2017 Grant of $276.82 from the Superior Health Foundation. This thesis document follows the format prescribed by the Office of Graduate Education and Research and of the School of Health and Human Performance at Northern Michigan University. Chapter I is written in journal-ready format for the Journal of Holistic Nursing (JHN) and uses the American Psychological Association (APA) citation format. Review the JHN submission guidelines here. v Contents ABSTRACT ..................................................................................................................... i DEDICATION ............................................................................................................... iii ACKNOWLEDGMENTS .............................................................................................. iv PREFACE ....................................................................................................................... v LIST OF FIGURES ...................................................................................................... viii LIST OF TABLES ......................................................................................................... ix LIST OF DEFINITIONS ................................................................................................. x CHAPTER I: RESEARCH EXPERIMENT ................................................................... 1 BACKGROUND & PURPOSE ...................................................................................... 1 Stress & Nursing Students ........................................................................................... 1 Cortisol & Stress .......................................................................................................... 2 Complexity of Measuring Cortisol .............................................................................. 5 Cortisol Response to Exercise ..................................................................................... 6 Yoga as Exercise .......................................................................................................... 8 Cortisol Response to Yoga Interventions .................................................................... 9 Theory of Yoga Class Design to Reduce Cortisol ..................................................... 10 Purpose of the Study .................................................................................................. 14 METHODS .................................................................................................................... 15 Subjects ...................................................................................................................... 15 Protocol ...................................................................................................................... 15 Design of Yoga Sessions ........................................................................................... 17 Health History & Questionnaires ............................................................................... 20 Salivary Samples ........................................................................................................ 20 Statistical Analysis ..................................................................................................... 22 RESULTS ...................................................................................................................... 23 DISCUSSION ............................................................................................................... 31 LIMITATIONS & FUTURE RECOMMENDATIONS ............................................... 35 SIGNIFICANCE OF STUDY ....................................................................................... 39 CHAPTER II – REVIEW OF LITERATURE .............................................................. 40 STRESS & NURSING STUDENTS ......................................................................... 40 Stress: Basic Overview .............................................................................................. 40 vi Stress in Nursing Students ......................................................................................... 40 CORTISOL & STRESS-RELATED DISEASE ..........................................................
Load more

Recommended publications
  • Yoga and Pilates: What’S the Difference? by Sherri R
    Yoga and Pilates: What’s the difference? By Sherri R. Betz, PT, GCS, PMA®-CPT Have you ever wondered… “What are the differences between Yoga and Pilates?” Someone jokingly said, “The difference between Pilates and Yoga is that in Yoga you close your eyes and think about god and in Pilates you keep your eyes open and think about your abs!” One guru said the purpose of Yoga is to become more flexible so that you could sit comfortably to meditate. Yoga certainly is more than that. I write this in trepidation of offending the beautiful Yoga and Pilates practitioners around the world. I hope to distill some of the information about Yoga and Pilates looking at some of the differences and similarities between them to help practitioners understand these popular forms of movement. My yoga practice began in Louisiana (when no one did yoga there!) at about the age of 15. At the local library, I happened to pick up The Sivananda Companion to Yoga and started trying out some of the poses and breathing. Actually, I skipped the breathing and avoided it for many years until I did my Pilates training and was forced to learn to breathe! Now I am devoted to my Ashtanga/Vinyasa Yoga practice and my Pilates work to keep my body in shape and to add a spiritual component to my life. It has been very interesting to compare a movement practice that has been around for 2000 years with one that has been around for only about 80 years. Yoga: Navasana (Boat Pose) Pilates: Teaser Common Forms of Yoga Practice in the United States: Yoga was brought to us by Hindus practicing in India.
    [Show full text]
  • Prescribing Yoga to Supplement and Support Psychotherapy
    12350-11_CH10-rev.qxd 1/11/11 11:55 AM Page 251 10 PRESCRIBING YOGA TO SUPPLEMENT AND SUPPORT PSYCHOTHERAPY VINCENT G. VALENTE AND ANTONIO MAROTTA As the flame of light in a windless place remains tranquil and free from agitation, likewise, the heart of the seeker of Self-Consciousness, attuned in Yoga, remains free from restlessness and tranquil. —The Bhagavad Gita The philosophy of yoga has been used for millennia to experience, examine, and explain the intricacies of the mind and the essence of the human psyche. The sage Patanjali, who compiled and codified the yoga teachings up to his time (500–200 BCE) in his epic work Yoga Darsana, defined yoga as a method used to still the fluctuations of the mind to reach the central reality of the true self (Iyengar, 1966). Patanjali’s teachings encour- age an intentional lifestyle of moderation and harmony by offering guidelines that involve moral and ethical standards of living, postural and breathing exercises, and various meditative modalities all used to cultivate spiritual growth and the evolution of consciousness. In the modern era, the ancient yoga philosophy has been revitalized and applied to enrich the quality of everyday life and has more recently been applied as a therapeutic intervention to bring relief to those experiencing Copyright American Psychological Association. Not for further distribution. physical and mental afflictions. For example, empirical research has demon- strated the benefits of yogic interventions in the treatment of depression and anxiety (Khumar, Kaur, & Kaur, 1993; Shapiro et al., 2007; Vinod, Vinod, & Khire, 1991; Woolery, Myers, Sternlieb, & Zeltzer, 2004), schizophrenia (Duraiswamy, Thirthalli, Nagendra, & Gangadhar, 2007), and alcohol depen- dence (Raina, Chakraborty, Basit, Samarth, & Singh, 2001).
    [Show full text]
  • Being Flexible About Flexibility by Norman Blair
    Being Flexible about Flexibility by Norman Blair These are my modest and provisional notes on the subject of hypermobility, the issues of flexibility in yoga, being able to sustain a yoga practice and specifically practicing Yin yoga. When I first taught yoga in 2001, I did not know what hypermobility or being too flexible meant. I remember Richard Freeman saying in June 2005, “the curse of flexibility and the blessing of stiffness”. I didn’t get it at the time. About six months later, as I observed practitioners and what happened in practicing, the penny dropped: yes, that makes sense. TO BE CLEAR… To be clear: I am not an anatomy expert (though I have a skeleton at home and another one that I always wear under my clothes when I go out). Nor am I highly skilled in dealing with hypermobility. If you are particularly interested in anatomy, these are three good books: Jo Avison Yoga Fascia Anatomy and Movement; Leslie Kaminoff Yoga Anatomy; and David Keil Functional Anatomy of Yoga. There is an excellent website run by Stu Girling: http://loveyogaanatomy.com. There are interesting posts at http://www.julesmitchell.com. If podcasts are your way of accessing information, there is: http://www.liberatedbody.com. And clearly many more… For those specifically interested in hypermobility, Jess Glenny (http://movingprayer.co.uk) has written articles and runs workshops on this subject. This piece is simply my reflections and my observations through practising and teaching. It is certainly not a definitive answer and I know that further research is always needed.
    [Show full text]
  • Yoga & Meditation Course
    Yoga & Meditation Needs of the Yoga & Meditation… Yoga is a mental , spiritual and physical practice that helps one attain inner peace. In today’s hectic world, more and more people are becoming health conscious. In recent years Yoga has gained immense popularity not only in India but also abroad. Today, people can choose to either learn Yoga or pursue a career in Yoga. A Yoga instructor can be one of the most rewarding careers. This job falls under the broader career category of Aerobics Instructors and fitness Trainers Realising the holistic benefits of Yoga , more and more private companies , schools , hospitals, fitness canters etc are hiring yoga instructors. Also , the Government aims at creating numerous vacancies for Yoga trainers in the coming years. Yoga not only relaxes an individual but also keeps the human body fit. Apart from physical fitness, yoga is also beneficial for reducing respiratory disorders , hypertensions , and helps in the management of diseases like diabetes , depression , stress etc. Being a yoga teacher gives one the benefit of taking his/her career wherever he/she travels. However, having that , being a Yoga teacher is not easy. One needs to be patient and dedicated , have perseverance, and needs a lot of practice. There is rise in need of Yoga teacher / instructors, and opting for Yoga as a career can be a great option as it is less stressful and can promise a decent salary. A Yoga instructor has the option of working in gyms, health clubs , and schools or can choose to run their own Yoga center. Furthermore , apart from teaching , there is also the scope of yoga in fields like management academics, consultation , research and hospitals to name a few.
    [Show full text]
  • An Introduction to Yoga for Whole Health
    WHOLE HEALTH: INFORMATION FOR VETERANS An Introduction to Yoga for Whole Health Whole Health is an approach to health care that empowers and enables YOU to take charge of your health and well-being and live your life to the fullest. It starts with YOU. It is fueled by the power of knowing yourself and what will really work for you in your life. Once you have some ideas about this, your team can help you with the skills, support, and follow up you need to reach your goals. All resources provided in these handouts are reviewed by VHA clinicians and Veterans. No endorsement of any specific products is intended. Best wishes! https://www.va.gov/wholehealth/ An Introduction to Yoga for Whole Health An Introduction to Yoga for Whole Health SUMMARY 1. One of the main goals of yoga is to help people find a more balanced and peaceful state of mind and body. 2. The goal of yoga therapy (also called therapeutic yoga) is to adapt yoga for people who may have a variety of health conditions or needs. 3. Yoga can help improve flexibility, strength, and balance. Research shows it may help with the following: o Decrease pain in osteoarthritis o Improve balance in the elderly o Control blood sugar in type 2 diabetes o Improve risk factors for heart disease, including blood pressure o Decrease fatigue in patients with cancer and cancer survivors o Decrease menopausal hot flashes o Lose weight (See the complete handout for references.) 4. Yoga is a mind-body activity that may help people to feel more calm and relaxed.
    [Show full text]
  • TEACHING HATHA YOGA Teaching Hatha Yoga
    TEACHING HATHA YOGA Teaching Hatha Yoga ii Teaching Hatha Yoga TEACHING HATHA YOGA ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! Daniel Clement with Naomi Clement Illustrations by Naomi Clement 2007 – Open Source Yoga – Gabriola Island, British Columbia, Canada iii Teaching Hatha Yoga Copyright © 2007 Daniel Clement All rights reserved. Without limiting the rights under copyright, no part of this publication may be reproduced, stored in, or introduced into a retrieval system, or transmitted, in any form or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written consent of the copyright owner, except for brief reviews. First printing October 2007, second printing 2008, third printing 2009, fourth printing 2010, fifth printing 2011. Contact the publisher on the web at www.opensourceyoga.ca ISBN: 978-0-9735820-9-3 iv Teaching Hatha Yoga Table of Contents · Preface: My Story................................................................................................viii · Acknowledgments...................................................................................................ix · About This Manual.................................................................................................ix · About Owning Yoga................................................................................................xi · Reading/Resources................................................................................................xii PHILOSOPHY, LIFESTYLE & ETHICS.........................................................................xiii
    [Show full text]
  • YOGA: RISKS and BENEFITS Tbook Collections
    FROM THE NEW YORK TIMES ARCHIVES YOGA: RISKS AND BENEFITS TBook Collections Copyright © 2015 The New York Times Company. All rights reserved. Cover photograph by Mylan Cannon for The New York Times This ebook was created using Vook. All of the articles in this work originally appeared in The New York Times. eISBN: 9781508004035 The New York Times Company New York, NY www.nytimes.com www.nytimes.com/tbooks Yoga After 50 By KELLY COUTURIER May 1, 2013 While many yoga classes across the country seem to cater to the youthful enthusiast who wants to sweat his or her way through an hour-and-a-half workout, a growing number of longtime yoga devotees are raising questions about the best way to safely continue a yoga practice into midlife and beyond. “I suspect that yoga was at times an old person’s sport, and that it has prolonged the life and liveliness of people over the millennia,” said Dr. Loren Fishman, a back-pain specialist in Manhattan who uses yoga in his rehabilitation practice and has written extensively about yoga as an adjunct to medical treatment. “Designed appropriately and taken in proper dose,” he said, “it is certainly safe.” Carrie Owerko, a New York-based teacher of Iyengar yoga who has been a yoga student for decades, agreed. “Yoga can be practiced fully and deeply at any age,” she said, with an added caution that “the practice has to change as the body changes.” Dr. Fishman noted that aging brings impairments of range, motion, strength and balance that can require modifications, even among veteran yogis, like using the support of a chair or the wall for many poses.
    [Show full text]
  • COI Calendar 2018 January
    JANUARY 2018 CLIFFS OF ID Events/ Workshops MON TUE WED THU FRI SAT SUN Headstands and Blood Drive - Tues 1/2, 4-10p 1 BLOOD DRIVE 2 3 4 Handstands 5 6 7 Help save a life in the new year by 3-10p Hatha Flow 6:45a Core Flow 6:45a 7:15-9:15p Pilates 10-11a Vinyasa Flow registering for a spot in our blood drive at Yoga Basics 12:15p Hard Core 12:15p TRX 12:15p Anusara 6:45-8:15a 10-11a Head/ Handstands 2p CLOSED NEW redcrossblood.org. Sponsor code: cliffsofid TRX 6p Power Vinyasa Flow Hip Hop Dance Shoulder Opening 3p YEAR’S DAY Hatha Basics 7:15p Cardio Core 6p Balance Flow 6p 12:15-1:30p 11a Mixed-Level 8:30p Vinyasa Flow 7:15p TRX 7:15p Intro to Power Yoga 5p Restore+Flow 5:45p Handstand and Headstand Workshop - Chill Yoga 9:45p Thai Massage8:30-945 Vinyasa Flow 8:30p Yin Yoga 6p Fri 1/5, 7:15-9:15p Focus on proper technique and conditioning drills to achieve 8 Boulder Denim 9 10 11 Thai Massage 12 13 14 Pop-up Shop 7:15-9:15p a controlled flow into and out of your invert. Hatha Flow 7:15a Hatha Flow 6:45a Core Flow 6:45a Vinyasa Flow 10a Pilates 10-11a Yoga Basics 12:15p Hip Hop Dance Different leg, hip, arm, and hand positions Hard Core 12:15p TRX 12:15p Anusara 6:45-8:15a 11a Head/ Handstands 2p along with various entities and exits will be TRX 6p Power Vinyasa Flow Shoulder Opening 3p Hatha Basics 7:15p Cardio Core 6p Balance Flow 6p 12:15-1:30p Shoulder Rehab introduced.
    [Show full text]
  • Class Descriptions
    Class Descriptions: Vinyasa Yoga: Vinyasa yoga is a derivative of the traditional Ashtanga Yoga lineage and is the integration and synchronization of movement with the breath. In these classes posyuress are sequenced together in a strategic way so that each pose will help you find the balance and opening needed for the next. Vinyasa yoga has both physical and mental benefits. The flowing nature of the movements builds cardiovascular endurance while the poses build both strength and flexibility. The proper use and synchronization of the breath taps deep into the nervous system creating a relaxed, meditative experience. Perfect for beginners to advanced practitioners. Power Flow: Based on the Ashtanga Vinyasa Yoga system, power flow classes are challenging and fun. They give the practitioner more opportunity to work on deepening their practice through more advanced postures and transitions, including armbalances, handstands, headstands, hip openers and backbends Be prepared to work hard, sweat, laugh and play as we explore our limitless boundaries together. Modifications and options are given for all poses making Power Classes accessible to anyone, however it is recommended that students already have some Vinyasa or other types of yoga experience. Ashtanga: One of the more traditional lineages of modern yoga, Ashtanga Yoga is a vigorous, sweat producing, detoxifying practice that brings strength, flexibility and endurance to the body. The meditative practice is designed to purify the body while synchronization of the breath helps to still the mind. The postures are organized in 6 set sequences, each of which always begin with sun salutation and standing poses and conclude with a finishing series.
    [Show full text]
  • Research Paper:The Effect of Eight Weeks of Iyengar Yoga with An
    Journal of Modern Rehabilitation July 2020, Volume 14, Number 3 Research Paper: The Effect of Eight Weeks of Iyengar Yoga With an Emphasis on Spine and Shoulder Exercises on the Upper Cross Syndrome in Middle-aged Women Shilan Sohrabi1 , Mohammad Rahimi2 , Mojtaba Babaei-Mobarakeh3, Hashem Piri4* 1. Department of Physical Education & Sport Sciences, Faculty of Literature, Humanities and Social Sciences, Tehran Science and Research Branch, Islamic Azad University, Tehran, Iran. 2. Corrective Exercises and Sport Injuries, Faculty of Sport Sciences, Shahid Rajaee Teacher Training University, Tehran, Iran. 3. Department of Biomechanics and Sports Injuries, Faculty of Physical Education and Sport Sciences, Kharazmi University, Tehran, Iran. 4. Department of Corrective Exercise & Sports Injuries, Faculty of Physical Education and Sport Sciences, Allameh Tabataba’i University, Tehran, Iran. Use your device to scan and read the article online Citation: Sohrabi Sh, Rahimi M, Babaei-Mobarakeh M, Piri H. The Effect of Eight Weeks of Iyengar Yoga With an Emphasis on Spine and Shoulder Exercises on the Upper Cross Syndrome in Middle-aged Women. Journal of Modern Rehabilitation. 2020; 14(3):159-168. http://dx.doi.org/10.32598/JMR.14.3.3 : http://dx.doi.org/10.32598/JMR.14.3.3 A B S T R A C T Introduction: Upper Crossed Syndrome (UCS) is a combination of forward head, rounded shoulder, and hyperkyphosis deformities. Yoga is a non-competitive physical exercise with the Article info: potential to correct postural imbalances in the human body. Iyengar yoga is a form of Hatha yoga. Received: 21 Feb 2020 Materials and Methods: The purpose of present study was to evaluate the effect of Iyengar Accepted: 28 Apr 2020 yoga with an emphasis on spine and shoulder exercises on the UCS in middle-aged women.
    [Show full text]
  • Intermediate Series (Nadi Shodana)
    -1- -2- Ashtanga Yoga - © AshtangaYoga.info Ashtanga Yoga - © AshtangaYoga.info (EX) turn front (IN) grab left foot, head up (EX) Chaturanga Dandasana Intermediate Series 9 IN up 15 EX chin to shinbone 7 IN Urdhva Mukha Svanasana 10 EX Chaturanga Dandasana 5Br KROUNCHASANA 8 EX Adho Mukha Svanasana (Nadi Shodana) 11 IN Urdhva Mukha Svanasana 16 IN head up 9 IN jump, head up 12 EX Adho Mukha Svanasana (EX) hands to the floor 10 EX Uttanasana 13 IN jump, head up 17 IN up - IN come up For proper use: 14 EX Uttanasana 18 EX Chaturanga Dandasana (EX) Samasthitih • Vinyasas are numbered through from - IN come up 19 IN Urdhva Mukha Svanasana Samasthitih to Samasthitih, but only bold lines are practised. (EX) Samasthitih 20 EX Adho Mukha Svanasana BHEKASANA • The breathing to the Vinyasa is showed as 21 IN jump, head up VINYASA: 9 IN / EX. Every Vinyasa has one breath to lead and additional breaths printed in KROUNCHASANA 22 EX Uttanasana ASANA: 5 brackets. VINYASA: 22 - IN come up DRISTI: NASAGRAI • Above the Vinyasa count for a position the name of the Asana is given, with the ASANA: 8,15 (EX) Samasthitih 1 IN hands up number of Vinyasas from Samasthitih to DRISTI: PADHAYORAGRAI 2 EX Uttanasana Samasthitih, the number which represents the Asana, and the Dristi (= point of gaze). 1 IN hands up SALABHASANA 3 INININ head up 2 EX Uttanasana VINYASA: 9 4 EX Chaturanga Dandasana Further explanations: 3 IN head up ASANA: 5,6 5 IN lift feet AshtangaYoga.info 4 EX Chaturanga Dandasana DRISTI: NASAGRAI (EX) toes to the ground PASASANA 5 IN Urdhva Mukha
    [Show full text]
  • A Chair Based Yoga Workshop for Self-Care and Stress Management for Social Workers and Mental Health Professionals
    University of Pennsylvania ScholarlyCommons Doctorate in Social Work (DSW) Dissertations School of Social Policy and Practice Spring 5-19-2015 A CHAIR BASED YOGA WORKSHOP FOR SELF-CARE AND STRESS MANAGEMENT FOR SOCIAL WORKERS AND MENTAL HEALTH PROFESSIONALS Aileen J. McCabe-Maucher University of Pennsylvania, [email protected] Follow this and additional works at: https://repository.upenn.edu/edissertations_sp2 Part of the Social Work Commons Recommended Citation McCabe-Maucher, Aileen J., "A CHAIR BASED YOGA WORKSHOP FOR SELF-CARE AND STRESS MANAGEMENT FOR SOCIAL WORKERS AND MENTAL HEALTH PROFESSIONALS" (2015). Doctorate in Social Work (DSW) Dissertations. 69. https://repository.upenn.edu/edissertations_sp2/69 This paper is posted at ScholarlyCommons. https://repository.upenn.edu/edissertations_sp2/69 For more information, please contact [email protected]. A CHAIR BASED YOGA WORKSHOP FOR SELF-CARE AND STRESS MANAGEMENT FOR SOCIAL WORKERS AND MENTAL HEALTH PROFESSIONALS Abstract ABSTRACT This dissertation is a continuing education unit (CEU) course that teaches social workers and other mental health professionals how to cultivate resiliency and enhance self-care through the ancient practice of yoga. The course explores emerging research that reveals how yoga and other mindfulness-based practices can positively impact neurochemistry and brain biology. Most of the yoga positions and breathing exercises are practiced from a chair and can be adapted to any level of flexibility and fitness level. Designed to make yoga accessible for everyone, the techniques are gentle and available to individuals with various physical abilities, including participants who may be in a wheelchair. The program is experiential in nature but also includes power point slides and traditional classroom style instruction.
    [Show full text]