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Six reasons why athletes should do yoga

Yoga can bring an added edge to the performance of many — from NFL stars, to Ultramarathon runners, or the PR of a weekend warrior!    

It’s easy for athletes to fall into a training routine to strengthen areas that are most important for their sports, but they must remember that neglecting one area of the body can create weakness and imbalance, triggering discomfort and leading to more serious injuries. 

Yoga teaches poses that focus on all areas of the body, including small muscles like those in the wrist that actually take most of the weight and do most of the work. 

Overall, adding yoga to your training program is very beneficial, no matter what type of athlete you are.

Read on to find out 6 reasons why athletes SHOULD do yoga. Then, book your next class with us today! http://abcfitstudio.com/schedule/ 949.305.3310

Although we’re all familiar with yoga, many of us still think of it as just ‘stretching’, however, yoga is more than that. With elite athletes including NFL stars and Ultramarathon runners adding yoga to their training programs, but just how beneficial to your training can it be?

Ryanne Cunningham has revealed in her new book, Yoga for Athletes that yoga can bring an added edge to the performance of everyone from amateurs striving to improve their lives to professionals competing against elite athletes. Cunningham has instructed former Green Bay Packers players B.J. Raji, Andy Mulumba, Tramon Williams, Mike Neal and Jarrett Bush, as well as current Green Bay Packer Randall Cobb and athletes from many other sports, from her Flow Yoga Studio in Wisconsin.

She has pinpointed six benefits of yoga for athletic performance:

Aid in muscle recovery

The deep breathing in yoga helps bring much-needed oxygen to muscles, helping them create energy to burn. The goal of recovery is to clear the muscles of the waste products resulting from muscle contraction, including lactic acid, to allow the fibres to fire again. While proper hydration helps by flushing those waste products out of the body, proper stretching of muscles more rapidly restores function. Yoga practitioners have always known the best way to stretch. “The more quickly your muscles bounce back, the sooner you can get back to training so that you will gain a competitive edge,” Cunningham explains.

Prevent injuries

The five main causes of sports injuries are a lack of a careful warm-up, quick and twisting motions that stress joints, imbalance that trains one part of the body over others, tightness of highly trained muscles that lose flexibility and the overuse of muscles. Yoga practice can help prevent injuries from the first four causes since poses emphasise strengthening, stretching and balance among all parts of the body. We recently did published an article called How to Avoid Injuries in Yoga. In sports like tennis, golf and baseball pitching, imbalanced training is a serious problem. But yoga can bring the parts of the body back into balance, reducing the probability of injuries. It can also restore and preserve the flexibility that is often sacrificed by strength-building exercises by allowing the connective tissue to be restored through its emphasis on lengthening the muscles.

Reduce stress, increase focus and relieve tension

When working out is a major part of training, exercise can actually create stress instead of alleviating it. Yoga can help athletes work through those stresses. During hard times the stress hormone cortisol is carried through the body. Practising a series of movements, poses and deep breathing as part of a yoga sequence can decrease those levels of cortisol, helping an athlete feel more relaxed. “Another way yoga can help an athlete reduce stress is to require focusing on the pose, which means staying in the present instead of thinking about the past or the future,” Cunningham points out. Yoga can also help athletes practice living in the moment through concentrated breathing, creating a calming, quiet moment of meditation.

Strengthen underused muscles

It’s easy for athletes to fall into a training routine to strengthen areas that are most important for their sports. But they must remember that neglecting one area of the body can create weakness and imbalance, triggering discomfort and leading to more serious injuries. Yoga teaches poses that focus on all areas of the body, including small muscles like those in the wrist that actually take most of the weight and do most of the work.

Build your core

Yoga has always emphasised the central muscles that are the foundation of the entire trunk, helping protect the lower back and reducing injuries. Cunningham says a full yoga practice builds all the core muscles because the balance needed for holding the poses and stretches involves the deepest muscles of the body. All three layers of the core must be strong and work together to provide a balanced, effective yoga practice.

Improve sleep

Finally, yoga can train the body to relax. “While sleepless nights can be troubling to everyone, they are particularly damaging to athletes who are preparing to perform,” Cunningham stresses. “Relaxing is as much a skill as exerting your muscles.” Yoga helps athletes learn to relax by teaching them to concentrate on poses, which leads to the mind and body learning to understand the difference between effort and relaxation. Later, when focusing on relaxation, the muscles will be able to respond to the command to relax, translating to the bed for restful sleep. Yoga improves sleep with breathing since athletes consciously use breath to help them get into poses and then calm down at the end of practice, which also works before sleep as well.

Reference: {https://humankinetics.me/2017/02/20/six-reasons-why-athletes-should-do-yoga/}

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

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13 Benefits of Yoga That Are Supported by Science

Derived from the Sanskrit word “Yuji,” meaning yoke or union, yoga is an ancient practice that brings together mind and body.

It incorporates breathing exercises, meditation, and poses designed to encourage relaxation and reduce stress.

Practicing yoga is said to come with many benefits for both mental and physical health, though not all of these benefits have been backed by science.

This article takes a look at 13 evidence-based benefits of yoga.

1. Can Decrease Stress

Yoga is known for its ability to ease stress and promote relaxation.

In fact, multiple studies have shown that it can decrease the secretion of cortisol, the primary stress hormone.

One study demonstrated the powerful effect of yoga on stress by following 24 women who perceived themselves as emotionally distressed.

After a three-month yoga program, the women had significantly lower levels of cortisol. They also had lower levels of stress, anxiety, fatigue, and depression.

Another study of 131 people had similar results, showing that 10 weeks of yoga helped reduce stress and anxiety. It also helped improve the quality of life and mental health.

When used alone or along with other methods of alleviating stress, such as meditation, yoga can be a powerful way to keep stress in check.

2. Relieves Anxiety

Many people begin practicing yoga as a way to cope with feelings of anxiety.

Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.

In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months.

At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group.

Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.

After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all.

It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.

 

3. May Reduce Inflammation

In addition to improving your mental health, some studies suggest that practicing yoga may reduce inflammation as well.

Inflammation is a normal immune response, but chronic inflammation can contribute to the development of pro-inflammatory diseases, such as heart disease, diabetes, and cancer.

A 2015 study divided 218 participants into two groups: those who practiced yoga regularly and those who didn’t. Both groups then performed moderate and strenuous exercises to induce stress.

At the end of the study, the individuals who practiced yoga had lower levels of inflammatory markers than those who didn’t.

Similarly, a small 2014 study showed that 12 weeks of yoga reduced inflammatory markers in breast cancer survivors with persistent fatigue.

Although more research is needed to confirm the beneficial effects of yoga on inflammation, these findings indicate that it may help protect against certain diseases caused by chronic inflammation.

4. Could Improve Heart Health

From pumping blood throughout the body to supplying tissues with important nutrients, the health of your heart is an essential component of overall health.

Studies show that yoga may help improve heart health and reduce several risk factors for heart disease.

One study found that participants over 40 years of age who practiced yoga for five years had lower blood pressure and pulse rate than those who didn’t.

High blood pressure is one of the major causes of heart problems, such as heart attacks and stroke. Lowering your blood pressure can help reduce the risk of these problems.

Some research also suggests that incorporating yoga into a healthy lifestyle could help slow the progression of heart disease.

A study followed 113 patients with heart disease, looking at the effects of a lifestyle change that included one year of yoga training combined with dietary modifications and stress management.

Participants saw a 23% decrease in total cholesterol and a 26% reduction in “bad” LDL cholesterol. Additionally, the progression of heart disease stopped in 47% of patients.

It’s unclear how much of a role yoga may have had versus other factors like diet. Yet it can minimize stress, one of the major contributors to heart disease.

5. Improves Quality of Life

Yoga is becoming increasingly common as an adjunct therapy to improve the quality of life for many individuals.

In one study, 135 seniors were assigned to either six months of yoga, walking, or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups.

Other studies have looked at how yoga can improve the quality of life and reduce symptoms in patients with cancer.

One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving the overall quality of life.

A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance, and relaxation.

Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function, and reduce symptoms of anxiety and depression in patients with cancer.

6. May Fight Depression

Some studies show that yoga may have an anti-depressant effect and could help decrease symptoms of depression.

This may be because yoga is able to decrease levels of cortisol, a stress hormone that influences levels of serotonin, the neurotransmitter often associated with depression.

In one study, participants in an alcohol dependence program practiced Sudarshan Kriya, a specific type of yoga that focuses on rhythmic breathing.

After two weeks, participants had fewer symptoms of depression and lower levels of cortisol. They also had lower levels of ACTH, a hormone responsible for stimulating the release of cortisol.

Other studies have had similar results, showing an association between practicing yoga and decreased symptoms.

Based on these results, yoga may help fight depression, alone or in combination with traditional methods of treatment.

7. Could Reduce Chronic Pain

Chronic pain is a persistent problem that affects millions of people and has a range of possible causes, from injuries to arthritis.

There is a growing body of research demonstrating that practicing yoga could help reduce many types of chronic pain.

In one study, 42 individuals with carpal tunnel syndrome either received a wrist splint or did yoga for eight weeks.

At the end of the study, yoga was found to be more effective in reducing pain and improving grip strength than wrist splinting.

Another study in 2005 showed that yoga could help decrease pain and improve physical function in participants with osteoarthritis of the knees.

Although more research is needed, incorporating yoga into your daily routine may be beneficial for those who suffer from chronic pain.

8. Could Promote Sleep Quality

Poor sleep quality has been associated with obesity, high blood pressure, and depression, among other disorders.

Studies show that incorporating yoga into your routine could help promote better sleep.

In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation, or be part of the control group.

The yoga group fell asleep faster, slept longer, and felt more well-rested in the morning than the other groups.

Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality, and duration, and reduced the need for sleep medications.

Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness.

Yoga also has a significant effect on anxiety, depression, chronic pain, and stress — all common contributors to sleep problems.

9. Improves Flexibility and Balance

Many people add yoga to their fitness routines to improve flexibility and balance.

There is considerable research that backs this benefit, demonstrating that it can optimize performance through the use of specific poses that target flexibility and balance.

A recent study looked at the impact of 10 weeks of yoga on 26 male college athletes. Doing yoga significantly increased several measures of flexibility and balance, compared to the control group.

Another study assigned 66 elderly participants to either practice yoga or calisthenics, a type of bodyweight exercise.

After one year, the total flexibility of the yoga group increased by nearly four times that of the calisthenics group.

A 2013 study also found that practicing yoga could help improve balance and mobility in older adults.

Practicing just 15–30 minutes of yoga each day could make a big difference for those looking to enhance performance by increasing flexibility and balance.

10. Could Help Improve Breathing

Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques.

Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga could help improve breathing.

In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity.

Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems, and asthma.

Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild-to-moderate asthma.

Improving breathing can help build endurance, optimize performance and keep your lungs and heart-healthy.

11. May Relieve Migraines

Migraines are severe recurring headaches that affect an estimated 1 out of 7 Americans each year.

Traditionally, migraines are treated with medications to relieve and manage symptoms.

However, increasing evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency.

A 2007 study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency, and pain compared to the self-care group.

Another study treated 60 patients with migraines using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone.

Researchers suggest that doing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines.

12. Promotes Healthy Eating Habits

Mindful eating, also known as intuitive eating, is a concept that encourages being present in the moment while eating.

It’s about paying attention to the taste, smell, and texture of your food and noticing any thoughts, feelings, or sensations you experience while eating.

This practice has been shown to promote healthy eating habits that help control blood sugar, increase weight loss, and treat disordered eating behaviors.

Because yoga places a similar emphasis on mindfulness, some studies show that it could be used to encourage healthy eating behaviors.

One study incorporated yoga into an outpatient eating disorder treatment program with 54 patients, finding that yoga helped reduce both eating disorder symptoms and preoccupation with food.

Another small study looked at how yoga affected symptoms of binge eating disorder, a disorder characterized by compulsive overeating, and a feeling of loss of control.

Yoga was found to cause a decrease in episodes of binge eating, an increase in physical activity, and a small decrease in weight.

For those with and without disordered eating behaviors, practicing mindfulness through yoga can aid in the development of healthy eating habits.

13. Can Increase Strength

In addition to improving flexibility, yoga is a great addition to an exercise routine for its strength-building benefits.

In fact, there are specific poses in yoga that are designed to increase strength and build muscle.

In one study, 79 adults performed 24 cycles of sun salutations — a series of foundational poses often used as a warm-up — six days a week for 24 weeks.

They experienced a significant increase in upper body strength, endurance and weight loss. Women had a decrease in body fat percentage, as well.

A 2015 study had similar findings, showing that 12 weeks of practice led to improvements in endurance, strength, and flexibility in 173 participants.

Based on these findings, practicing yoga can be an effective way to boost strength and endurance, especially when used in combination with a regular exercise routine.

The Bottom Line

Multiple studies have confirmed the many mental and physical benefits of yoga.

Incorporating it into your routine can help enhance your health, increase strength and flexibility, and reduce symptoms of stress, depression, and anxiety.

Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health.

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

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

How to Reduce Coronavirus Anxiety While Working from Home

ABC Fit Studio is here for you, as we get that anxiety may be creeping up during these unprecedented times. The better news is, there are ways to deal with your coronavirus anxiety while you’re working from home. Whether it be moving, stretching, connecting, or something you may not have even tied before- here are five tips! 

These are difficult times. These are anxious times. And these times might be the new normal for a very long time. That’s the not-so-good news. The better news is there are ways to deal with your coronavirus anxiety while you’re working from home. Here are five.

Take media breaks

It’s important to stay informed about the latest COVID-19 news. And it’s important to know about the proper social distancing, stockpiling, and disinfecting measures to take. But you don’t need to refresh your news feed every five minutes. Doing that will only boost your anxiety, and you’ll be unable to work.

Instead, give this some thought: Only check the news for outbreak updates a few times a day. Maybe every three hours. That should be plenty. And try giving yourself a set amount of time to read the news, say, for 10 minutes. Then get back to work. There’s nothing like working intently on something to reduce your anxiety. So get in there and hunker down—on your work.

Jazz it up

Music can do wonders for your anxiety level. In fact, one recent study found that certain songs reduced listeners’ anxiety by 65 percent. Apparently, certain melodies and beats can significantly calm your nervous system, quickly decreasing your stress and anxiety levels. Since music taste varies, as does the type of work we all do, try out various types of music to see what works best for you—which type calms you, relaxes you, makes you more productive.

For me, I’ve found that instrumental music works best. And I’ve found this jazz station out of Newark, New Jersey, to be incredibly calming during these trying times (as a bonus, the station’s DJs give periodic updates on only the most important COVID-19 news and aren’t too alarmist). Of course, find a station that works best for you, or create your own playlist, or search the internet for great, calming, coronavirus-anxiety-reducing playlists.

Follow your breath

If you still haven’t jumped on the mindfulness app bandwagon, now’s the perfect time to get on it. Apps like Headspace and Calm are perfect companions to have during these anxious times. Headspace, for example, has several excellent guided meditations for all experience levels, and for all types of issues.

If you’re new to Headspace, a great place to start is its “Basics” guided meditation course. From there, you might want to jump to the guided meditation course on dealing with anxiety. The great part about Headspace and other apps like it is you can use them for just 10 minutes at a time (there are longer meditations, too). Just a short break of following your breath, sensing yourself, and trying to lessen the anxious chatter in your mind can do wonders for your stress and anxiety levels.

Move

Just because you’re stuck inside or can’t venture too far away from your laptop doesn’t mean you have to stay still. Perhaps now more than ever it’s important to move, stretch, exercise, walk—even if it’s only around your 400-square-foot apartment. It’s important because movement reduces stress and anxiety, not to mention back, shoulder, and neck pain.

So, just like you’d do if you were working in the office, make sure to stand up (if you’re sitting down) and take a short walk and stretch every once in a while. If it’s advisable (make sure to check what’s going on in your local community), try getting outside every now and then to move around, as fresh(ish) air will help further reduce your stress levels.

You might also, during your self-imposed lunch break (yes, you need to do that!), take a virtual yoga class. These online (sometimes Instagram Live) classes are popping up everywhere, as group classes nationwide have been canceled (check your local studio for virtual class schedules). Or you might take a run around your neighborhood—while keeping the appropriate social-distancing distance from your neighbors, of course. Or you might just do a few sets of push-ups and sit-ups and jump rope for a bit, all of which will help lessen your anxiety.

Connect

It’s times like these that we can be thankful for social media sites, apps like WhatsApp and Slack, and old fashioned texting. During this worldwide shutdown and period of self-isolation, it’s going to be very important that we don’t feel too isolated. The truth is we’re not alone. We—the entire planet—are in this together.

So, if you need to, or even if you don’t feel like you need to but feel like someone else might be in need, take a work break and reach out to someone. A colleague, neighbor, friend, family member. Send a message asking how they’re doing, how they’re dealing, what they’re going through. Connecting, even for a minute or two, can help lessen our anxiety—and the anxiety of others.

 

Reference: {https://www.vault.com/blogs/workplace-issues/how-to-reduce-coronavirus-anxiety-while-working-from-home}

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Yoga for Inflammatory Bowel Disease

Most people don’t know that yoga is helpful for people with IBD. (Research has even shown that practicing yoga may be beneficial in improving the quality of life for people who live with any chronic illness.) Find out more regarding studies that have been done on how yoga impacts IBD and how people with IBD can begin to incorporate yoga into their lives. Then come see us! We have a huge variety of classes and a welcoming, expert staff.

 

Taking part in regular yoga classes may help with some aspects of IBD

Health care professionals often recommend exercise for their patients who live with inflammatory bowel disease (IBD). However, people who have Crohn’s disease, ulcerative colitis, or indeterminate colitis may not know where to start or which type of exercise might be beneficial. Yoga is one type of exercise that may be helpful for people with IBD. Some research has shown that practicing yoga may be beneficial in improving the quality of life for people who live with chronic illness. This article will discuss the studies that have been done on how yoga impacts IBD and how people with IBD can begin to incorporate yoga into their lives.

About Yoga

Yoga is a physical and spiritual practice that began in India which has become popularized in Western countries. There are many types of yoga, but a few dozen are more widely practiced and a handful are quite popular. Some of the most popular forms include Bikram (hot yoga), Vinyasa (power yoga), and Kundalini, which incorporates spiritualism.

At the heart of the practice of yoga is strength and flexibility, which is achieved by taking the body through a series of poses. Depending on the type of yoga being practiced, as well as the instructor and the student, poses can be changed slowly or rapidly. The overall goal that many instructors work towards is to create balance in the body and to increase stamina.

Many people might think of yoga as being a gentle, and not a strenuous, form of exercise, but there are variations in how demanding the poses can be. Yoga can be adapted to accommodate a variety of health conditions and fitness levels, including for those with digestive disease. A qualified instructor can help develop poses that help with common digestive issues such as bloating or constipation. Some people with IBD may also live with irritable bowel syndrome (IBS), and bringing awareness to the muscles in the core through regular exercise can help in addressing IBS symptoms.

One component of the practice of yoga is in learning how to use the breath. Rhythmic or controlled breathing is a well-known technique that’s used to create a feeling of calm. At the beginning and the end of class especially, there may be special attention paid to the breath, poses that aid in relaxation, and mindfulness or meditation.

Yoga and Inflammatory Bowel Disease

Yoga may have some health benefits that include not only physical conditioning but also stress reduction. Some yoga poses are used specifically to target particular parts of the body, including the digestive system.

Living with a chronic illness such as IBD is associated with a certain amount of stress. IBD has also been associated with anxiety disorders and depression. For these reasons, yoga has been studied as a potential complementary treatment for Crohn’s disease and ulcerative colitis. While more large-scale research is needed, a few studies (see below) showed that regular participation in yoga may help improve quality of life for people with IBD.

Some of the extra-intestinal manifestations of IBD, such as joint pain, may also be addressed through regular exercise such as yoga. At least one study (see below) showed that people with ulcerative colitis who began yoga experienced less joint pain.

Another common problem for people who live with IBD or other digestive conditions is abdominal bloating or trapped gas. Some poses, most notably, the “wind relieving pose” which is achieved by lying on one’s back and bringing one knee to the chest, may be used to help with specific digestive issues. A qualified yoga instructor can help in identifying and recommending some gut-friendly poses into a yoga routine.

Getting Started With Yoga

There are several different types of yoga and choosing the right type and an instructor is going to be an individual decision. Yoga can be done at home, which is beneficial for people with IBD who aren’t able to go out to a class, but it’s usually recommended that beginners first take some classes with an instructor. A qualified instructor can help in establishing the basics of yoga and learning to perform poses correctly and effectively.

Starting any new activity brings a certain amount of anxiety, but starting with a beginners’ class should help in becoming more comfortable with yoga. Yoga studios will often have all the equipment that might be needed but many people choose to purchase their own yoga mat, especially if planning on practicing at home. Other equipment might include yoga straps, bolsters, or blocks. Yoga is done while barefoot but some people choose to wear socks with grips on them.

Yoga studios are a good place to take classes with instructors that will be experienced in assisting beginners. For people who already belong to a gym, it’s likely that there are yoga classes being taught there. Rec centers, senior centers, and libraries may also have yoga classes available.

The actual format of the class will differ based on the instructor and the style of yoga. However, most classes will have a general flow to them. Usually class will start with some breathing work before moving on to movements that increase in intensity. The last part of class will include stretching, more breathing exercises, some relaxation poses, and sometimes a chant.

It may be tempting to leave class before the end of the relaxation period but it is an important part of the process, particularly for those who are interested in yoga for promoting stress relief.

What the Research Shows

Study 1. One study was done on 100 people with IBD, 60 of whom were diagnosed with ulcerative colitis and 40 who were diagnosed with Crohn’s disease. The authors were looking at how stress and anxiety might be reduced through practicing yoga.

While stress and anxiety do not cause IBD, it is known that IBD is also associated with an increased risk of these conditions. Stress reduction is often a part of managing IBD and the authors of the study thought yoga might be helpful as a complementary treatment.

All the people included in the study were in clinical remission, which means that their symptoms of IBD were not active at the time. All patients stayed on the therapy there were already receiving to manage their disease. Half of the patients were randomly assigned an hour of yoga every day for eight weeks. The other half made no change to how they were managing their IBD.

In order to determine if the yoga was having any effect, the study authors tracked IBD symptoms as well as other factors that track inflammation in the body (this included cardiovascular autonomic functions, serum eosinophilic cationic protein, and interleukin- 2 soluble receptors). The authors also used a clinical scale called the Speilberger State Trait Anxiety Inventory (STAI) score, which tracks anxiety levels and helps determine if what a person is experiencing with their mental health is from anxiety or from depression.

Certain types of arthritis and joint pains are an extra-intestinal manifestation of IBD. After the eight weeks, fewer patients with ulcerative colitis reported that they had pain in their joints. Anxiety levels in patients with ulcerative colitis were also lessened, but there were no changes in the levels of any of the laboratory tests that were done. The authors also noted that patients in the control group, which did not take part in any yoga over the eight weeks, reported being in more pain.

 

Study 2. Another small study was done on nine teens who had IBD. The authors of the study wanted to see how practicing yoga regularly fit into people’s lives and how well it was received by patients. Over the course of eight weeks, the patients went to a one-hour yoga class three times a week at weeks 1, 3, and 8. They also did yoga three times a week at home with a half-hour yoga video.

The authors were tracking patients with a questionnaire called the Pediatric Ulcerative Colitis Activity Index (PUCAI), which measures disease activity. They gave the questionnaire to patients before the start of the program and again after. Another clinical scale, the PROMIS-37, was also used to track the mental and physical health of the participants. Finally, fecal calprotectin, a laboratory test that measures stool for compounds that are associated with inflammation, was also done on all the patients.

The teens liked the program but found it was difficult to complete all the yoga videos because they didn’t have enough time or had other priorities. Patients said that their stress was reduced and that it was easier to recognize and manage IBD symptoms, but the clinical scales that were used didn’t show any measurable differences. The authors concluded that yoga may be a good complementary therapy for teens with IBD but that bigger studies are needed to find out if it actually has any effect on disease activity.

 

Study 3. A study on 77 people with ulcerative colitis was done in order to see if yoga was safe and effective for people with ulcerative colitis. The patients included in this study were in clinical remission but they reported that their quality of life was impacted by their disease. Most of the patients in this study (75%) were women.

For 12 weeks, half of the patients went to a weekly, 90-minute yoga session. The other half of patients were given two books about ulcerative colitis that included information about the disease as well as how to manage it better with the use of lifestyle changes, medications, naturopathic, and integrative medicine.

The outcome was measured using a clinical scale called the Inflammatory Bowel Disease Questionnaire, which is designed to track quality of life. A secondary outcome was measuring actual disease activity, which was done using a scale called the Rachmilewitz clinical activity index. Patients were assessed at 12 weeks and again at 24 weeks.

At the end of 12 weeks, the researchers found that the group that was practicing yoga reported their quality of life was improved when compared to the group that received written self-care materials. This study did find a difference in disease activity; it was lower in the yoga group compared to the self-care group. The authors concluded that yoga was safe and effective for people with ulcerative colitis who are experiencing lower quality of life.

Precautions

Before starting a new exercise program, it’s important to talk to a gastroenterologist and/or other physicians. While it’s true that exercise is usually part of a healthy lifestyle, at certain points in the IBD journey, it may be necessary to avoid certain types of activities.

For instance, hot yoga, which takes place in a room that can be up to 104 degrees Fahrenheit, may not work well for those who get dehydrated easily or who might find that it shortens the wear time on an ostomy appliance. After abdominal surgery it might be necessary to avoid certain poses for a period of time until the surgeon says it’s time to get back to regular activity.

It’s also key to understand that while yoga might have some benefits, it’s not considered to be a treatment for IBD and a doctor should be consulted before making any changes to an IBD management plan.

Keeping these points in mind, yoga appears to be a beneficial activity for most people with IBD.

Reference: {https://www.verywellhealth.com/yoga-for-crohn-s-disease-or-ulcerative-colitis-4773609}

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Yoga For Stress and Anxiety Relief

Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness. Heavens knows we all could use some feelings of calm, now more than ever. Take a minute for yourself – it’s not a waste of time nor something you can’t fit into your next hour. You need to settle your soul a bit; it’s so very important. Make the time, say ‘no’ to everyone and everything else pulling at you for a few minutes, give yourself permission to just breathe and move a bit with mindfulness. 

We can’t wait to welcome you back to ABC Fit Studio soon. Look at our website when you’ve got time (AFTER you breathe) and plan what classes you’ll want to take. We have dozens. Stay well. 

Cathryn, Julianne, and the entire ABC Fit Studio Team.

 

Breath is a direct line to our parasympathetic nervous system (think rest and digest). Through slow deep breathing, we activate the relaxation response and ease anxiety and tension in the body.

Mindful Breathing

Step one in calming stress and anxiety through breathing is simply becoming aware of your breath. To start, sit in a comfortable spot with the spine long. If you are in a chair, place your feet flat on the floor. If sitting is too uncomfortable for you, try this exercise while lying down.

  1. Close your eyes, take a deep breath in, and pay attention to your breath as it flows into and out from your body.
  2. Try placing your right hand over your belly and you’re left hand over your heart. Notice the gentle expansion of the torso as you inhale and contraction as you exhale.
  3. Breathe slowly and deeply, observing the natural rise and fall, for 7 breaths.
  4. Return to normal breathing and observe any changes in the mind/body.

Pursed-Lip Breathing

Pursed-lip breathing is a simple technique to slow down one’s breathing, promoting a sense of relaxation. It has also been shown to relieve shortness of breath and, over time, strengthen the lungs.

  1. Close your mouth, slowly inhale through your nose while counting to two.
  2. Purse your lips like you were about to whistle or blow out a candle.
  3. Slowly exhale through your pursed lips while counting to 4.
  4. Repeat for 4 or 5 breaths. Repeat this periodically throughout the day.

 

Stretches to Relieve Neck and Shoulder Tension

When we experience stress and anxiety, the body responds by clenching the muscles, often most notably the neck and shoulders. This can contribute to constricted breath and lead to greater discomfort. Practice these simple stretches to relieve shoulder and neck tension and breathe a little easier.

½ Neck Circles

  1. Sit up straight, inhale to lengthen your spine.
  2. Exhale, drop your right ear toward your right shoulder. Breathe slowly as you lift and lower your chin, creating half circles for 2 breaths.
  3. Pause with your right ear at your right shoulder, take 3 deep breaths here.
  4. Inhale and bring your head back up to center. Repeat on the left side.

Seated Back Bend

  1. Sit up straight at the forward edge of your chair, interlace your hands lightly behind your head with your elbows out wide.
  2. As you inhale, lift your gaze and chest slightly, opening the elbows wider, creating a curve from your head to your tailbone.
  3. Hold the arch and take three full deep breaths.
  4. Return to neutral. Rest for a few seconds and repeat two more times.

Cat-Cow Pose

  1. Begin on your hands and knees in a “table-top” position. Ensure your knees are directly below your hips and your shoulders are directly over your wrists. Gaze down at the floor with your head centered between your shoulders.
  2. As you inhale, lift your chest and sit bones toward the ceiling as your belly moves toward the floor. Gaze straight ahead.
  3. Exhale, round your spine up toward the ceiling, releasing your head toward the floor.
  4. Repeat 4 times, syncing breath and movement.

Legs up the Wall

Calms the mind. Promotes restful sleep.

  1. Begin the pose by sitting with your left side against the wall.
  2. Gently turn your body to the left as you bring your legs up the wall.
  3. Lower your shoulders and head on the floor. Shift your weight side to side and scoot your buttocks close to the wall. Allow your arms to relax by your sides with your palms up. Relax your legs.
  4. Close your eyes. Hold the posture for 5 minutes breathing mindfully.
  5. To release, slowly push yourself away from the wall and slide your legs down to the right side. Use your hands to press you up to seated.

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!