Bridging yoga and mental health
There are incredible mental benefits of mindfulness-based practices, which include meditations, mindful eating, mindful walking, and so on. Yoga is a physical practice of mindfulness; while doing yoga routines and postures, the attention is always brought back to the breath and noticing the physical sensations in the body.
Just as psychological factors can impact the physical body (i.e., stress leading to a stomachache), redefining control over the physical body can induce positive psychological reactions and relief. What does that mean? If the mind is in a state of distress, let’s say anxiety, it can appear in cognitive ways, such as ruminating over a certain situation or having a thought over and over, but it can also show up in physical manifestations of the body, such as a racing heart beat, tightness of chest, shortness of breath, and tension in body parts. When you work on calming down those physical sensations, it automatically sends signals to the brain to do the same. It refocuses our attention from thinking to the physical act of connecting with the body and breath, clearing up space in the mind and quieting the chatter.
Mental Health Benefits of Yoga +
Activation of parasympathetic nervous system (responsible for calming)
Activation of sympathetic nervous system (responsible for energy and stimulation)
Decrease of symptoms of distress
Strengthening of body and mind's stress response abilities
Facilitates motivation to alter areas of life functioning to healthier habits (i.e. decreasing alcohol and cigarette consumption, healthier eating, increased time in nature, beneficial social spaces) ^
Reduction of ruminative thinking and anxiety, increased empathy and compassion through mindfulness based stress reduction techniques ++
Ayurveda and Yoga
Ayurveda is the oldest medicine system, originating in India more than 3,000 years ago and utilized today as a contemporary and holistic health care. Ayurvedic yoga addresses imbalances in the body and mind through consultation of one's dosha (natural energy), and countering those imbalances with certain yoga postures or routines. Understanding your dosha leads to a deeper insight of your personality, your body's natural tendencies, and how to feel more grounded in daily life.
The three doshas are Pitta (earth/water), Vata (air/space) and Kapha (fire). Everyone has all three of these natural energies, but typically one or two will be dominant in your personality. On a given day, the levels and strength of the three doshas can vary. You can find out your dosha type on the quiz here. By taking into consideration the Ayurvedic side of yoga, students can develop a stronger mind, body, spirit connection through altering yoga practices and diet to facilitate balance within their energies.
In part 2, there will be a closer look at the biological process of the vagus nerve, which connects the brain to numerous organs and plays an essential role in the how we experience safety and danger [therefore, trauma].
“YOGA ALLOWS YOU TO REDISCOVER A SENSE OF WHOLENESS IN YOUR LIFE.”
B.K.S. IYENGAR
References
+ "Yoga for anxiety and depression", Harvard Health Publishing, Harvard Medical School
^ "The Scientific Basis of Yoga Therapy", Yoga Journal
++ "Mindfulness for stress management: A review and meta-analysis", Journal of Alternative and Complementary Medicine
Additional resources
Scientific evidence on the therapeutic efficacy of Iyengar Yoga, A compilation of research papers
Intro to Ayurveda: The three doshas
