W10: yoga Flashcards
What is yoga? Who typically engages in yoga?
some of the characteristics of someone who typically engages in yoga white, female, young, college educated, high earners with better health status (Cramer et al., 2016). Some of the motivational factors for people that participate in yoga are for mental wellbeing, fitness, and health conditions (Cartwright et al., 2019). Musculoskeletal conditions and anxiety and depression are commonly cited in these participants
How can people be treated through yoga?
For hypothyroidism treatment yoga can be used with postural and breathing techniques. These can be for example, the cat stretch, shoulder stand, fish pose, inverted pose etc. breathing techniques such as Kapal bhati, Ujjayi, Nadi Shodhan, and Bhastrika can be used.
Yoga could also be used to improve cardiovascular disease and metabolic syndrome risk factors. These include, BMI, diastolic and systolic blood pressure, body weight, total cholesterol, high (increase) and low density lipoprotein cholesterol, triglycerides and heart rate (Chu et al., 2016) compared to non-exercising populations. However, when comparing to regular exercising individuals, the differences are not as significant.
Osteoarthritic patients could also benefit. In particular, pain intensity, physical functioning and stiffness could be improved (Lauche et al., 2019). However in this study there are risks of bias and the overall quality of the study is low. Furthermore another study comparing yoga, traditional exercise, and no exercise through a 12 week 3x a week 1 hour duration programme on older adults with osteoarthritis revealed that that yoga has significant benefits on knee pain, and perceived physical functioning compared to no exercise (Knutz et al., 2018). Although the benefits were realised again, this RCT had a small sample size which was a major limitation.
Chronic Back Pain could be treated through yoga. Research reveal that in the short to intermediate term, pain could be lessened in comparison to individuals that do not exercise. Physical disability could be improved short and long-term compared to people that do not engage in exercise. However, these results are not significantly different to those who receive physical therapy already (Zhu et al., 2020). Furthermore, Physical and Mental QoL does not seem to improve compared to any group as well.
In a general older adult population yoga could be beneficial in increasing lower body strength and flexibility, balance, and improving HRQoL including depression, perceived mental health, sleep quality, perceived physical health and vitality compared to inactive. individuals (Sivaramakrishnan et al., 2019). Moreover when comparing against active individuals, lower body flexibility, strength, and HRQoL such as depression are seen to be improved. In a study by Tew et al., (2017) with older adults possessing multiple co-morbidities, Chair sit and reach test, sit-to-stand test, Short Physical Performance Battery total score, perceived. health state, and mental wellbeing were all improved through a 12 week 10 session programme.
Suprisingly, yoga seemed to have positive effects on fatigue in breast cancer patients compared to supportive therapy. This includes perceived stress, fatigue severity and intensity, fatigue interference and diurnal variation (Vadiraja et al., 2017).
Yoga could also heal psychological trauma. The improvements are increased self-compassion, centredness, coping skills, mind-body relationship, and interpersonal relationships (English et al., 2022)
What may be the perceived barriers in engaging in yoga?
very female dominant there
Uncompetitive nature makes it unattractive?
What are the adverse events in yoga and how should they be controlled?
Approximately 20% of adverse events. occur in a yoga class where the 12 month prevalence is 4.6% (Cramer et al., 2018). Some of the most common adverse events are musculoskeletal injuries and the most common injuries are strain or sprains (Cramer et al., 2018). In order to prevent such adverse events, yoga should be under guidance of a qualified instructor, beginners should not be performing in extreme practices and those with medical conditions should consult with their physicians and yoga instructors to tailor the program.
What might be the mechanism to why yoga might be beneficial?
The most explained mechanism is due to the change in the endocrine system. Specifically yoga is presumed to decrease the levels of salivary cortisol levels which decreases stress and anxiety but increases feeling of wellbeing and pain management, an increase oxytocin levels which regulate bone mass, and an increase in melatonin which helps with the immune system and sleep quality.
