Long-term Yoga Research Articles

Long-Term Yoga Practise Regulates Worry and Quality of Sleep in Type 2 Diabetes Mellitus

Long-Term Yoga Practise Regulates Worry and Quality of Sleep in Type 2 Diabetes Mellitus

Neural correlates of breath work, mental imagery of yoga postures, and meditation in yoga practitioners: a functional near-infrared spectroscopy study.

Previous research has shown numerous health benefits of yoga, a multicomponent physical and mental activity. The three important aspects of both traditional and modern yoga are breath work, postures, and meditation. However, the neural mechanisms associated with these three aspects of yoga remain largely unknown. The present study investigated the neural underpinnings associated with each of these three yoga components in long- and short-term yoga practitioners to clarify the neural advantages of yoga experience, aiming to provide a more comprehensive understanding of yoga's health-promoting effects. Participants were 40 Chinese women, 20 with a long-term yoga practice and 20 with a short-term yoga practice. Functional near-infrared spectroscopy was conducted while participants performed abdominal breathing, mental imagery of yoga postures, and mindfulness meditation. The oxygenated hemoglobin concentrations activated in the brain during these three tasks were used to assess the neural responses to the different aspects of yoga practice. The self-reported mastery of each yoga posture was used to assess the advantages of practicing yoga postures. Blood oxygen levels in the dorsolateral prefrontal cortex during breath work were significantly higher in long-term yoga practitioners than in short-term yoga practitioners. In the mental imagery of yoga postures task, self-reported data showed that long-term yoga practitioners had better mastery than short-term practitioners. Long-term yoga practitioners demonstrated lower activation in the ventrolateral prefrontal cortex, with lower blood oxygen levels associated with performing this task, than short-term yoga practitioners. In the mindfulness meditation task, blood oxygen levels in the orbitofrontal cortex and the ventrolateral prefrontal cortex were significantly higher in long-term yoga practitioners than in short-term yoga practitioners. The three core yoga components, namely, yogic breathing, postures, and meditation, showed differences and similarities in the activation levels of the prefrontal cortex. Long-term practice of each component led to the neural benefits of efficient activation in the prefrontal cortex, especially in the dorsolateral prefrontal cortex, orbitofrontal cortex, and ventrolateral prefrontal cortex.

Health status of aged women with or without the experience of practicing yoga

BackgroundYoga is a popular training practice that enhances women’s physical activity level and modifies the major risk factors contributing to noncommunicable diseases. This study aimed to compare general health and cardiovascular health, musculoskeletal health, psychological health, and health-related quality of life between aged women with and without long-term yoga practice.MethodsThirty-two female yoga practitioners (mean age 56 years) with ≥ 2 years experience in regular yoga practice and 32 age-matched women without yoga experience participated in the study. Between-group comparisons was performed to explore the differences in various health outcomes, including body build indices, exercise endurance, blood pressure, and heart rate variability; hamstring flexibility, upper-limb muscle strength, shoulder range of motion, and upper-limb function; and the symptoms of anxiety and depression, sleep quality, and fatigue.ResultsOur findings revealed that yoga practitioners demonstrated greater hamstring flexibility, shoulder ROM on the non-dominant side, and hand-grip strength; a higher heart rate variability parameter value (RMSSD); and shorter sleep latency than those who did not practice yoga.ConclusionsIn view of the encouraging results of the long-term benefits of yoga practice, it warrants being promoted among aged women to enhance their physical and mental well-being.

2127P Long-term yoga reduces the side effects of systemic therapies and improves arm symptoms in the breast cancer patients

2127P Long-term yoga reduces the side effects of systemic therapies and improves arm symptoms in the breast cancer patients

Cardiovascular reactivity to stress in long-term yoga practitioners.

Bhramari Pranayama yogic breathing is a very simple exercise of voluntary breathing which mitigates stress reactivity through autonomic modulation of heart rate. To study the effects of long-term practice of the yoga breathing exercise on cardiovascular reactivity to head-up tilt (HUT) test. All the participants were subjected to a 10-item yoga questionnaire. Based on Likert scale scoring, 32 subjects (group I) were selected as long-term yogic breathing practitioners, and autonomic function tests using heart rate variability (HRV) and a provocative stress test and HUT test were conducted. Cardiovascular parameters obtained were compared with controls who had never been engaged in any form of yoga (group II). A highly significant decrease in values of both high (HF) and low frequency (LF) variables was observed in group II as compared to group I. However, a highly significant rise in LF/HF has been observed in group I compared to group I (P = 0.004), further indicating a greater withdrawal of vagal tone during the HUT test and also during recovery (P = 0.001). The results and discussion of HRV analysis during provocative tests concluded that autonomic imbalance was present in the subjects who were not exposed to any form of yoga. Thus, it is advisable to practice yoga in any form regularly to mitigate the early onset of autonomic dysfunction.

Abstract 13772: The Cardiac Autonomic Reactivity in Long-Term Female Yoga Practitioners: A Comparison With Runners and Sedentary Individuals

Introduction: Yoga practice, a means of stress management, has been reported to optimize psychophysiological health; however, its underlying mechanisms remain unclear. The purpose of the present study was to examine the cardiac autonomic reactivity in long-term yoga practitioners and compared that to runners and sedentary individuals. Hypothesis: The level of cardiac autonomic reactivity in yoga practitioners would be greater than that in the sedentary individuals but similar to that in the runners. Methods: Female individuals aged 20-50 years old with BMI 18.5-30 kg/m 2 were recruited. Participants in the yoga (or running) group regularly performed yoga (or running) for ≥ 90 minutes/week, for at least 2 years. Participants who did not regularly perform any type of physical activity were assigned to the sedentary group. Blood pressure (BP), heart rate (HR), respiration rate (RR) and heart rate variability (HRV) parameters (e.g., high frequency normalized unit (HFnu), the square root of the mean squared differences of successive normal-to-normal intervals (RMSSD), total power (TP) and standard deviation of normal-to-normal (SDNN)) were recorded at rest, during and following psychological stress, which was elicited by the Stroop color-and-word test (SCWT) and the mental arithmetic task (MAT). Outcome variables in the 3 groups were compared at multiple phases using Group x Time mixed design ANOVA and Bonferroni post-hoc comparison. Results: Yoga group demonstrated a lower RR (10.4±2.1 bpm) as compared to the other 2 groups, and a lower HR (66.6±7.6 bpm) and diastolic BP (67.8±8.4 mmHg) at rest as compared to the sedentary group (all p<0.05). HFnu following mental stress returned to the baseline in yoga (35.7±16.0 vs. 43.5±20.5) and running groups (44.7±17.1 vs. 52.0±18.0), but not in the sedentary group (29.9±22.0 vs. 43.1±18.3, p< 0.05). Similar results were observed in RMSSD and TP, where the level of outcome variables at the recovery phase returned to baseline in the yoga and running group, but not in the sedentary group. Conclusions: Yoga practitioners may have a greater homeostatic capacity and autonomic resilience than do sedentary individuals. The level of autonomic reactivity in long-term yoga practitioners was similar to that in the runners.

287P Long-term yoga enhances the quality of life and symptomatic scale in breast cancer patients undergoing treatment

Yoga is one of the oldest therapies and has been practiced for millennia to promote physical and mental health. Yoga decreased cancer-related symptoms and treatment-related adverse effects, such as fatigue and nausea, and enhanced general well-being and quality of life. However, the duration of the yoga intervention in these investigations was a maximum of six months. In this study, the yoga intervention was given for one year.

Effects of yoga practice on physiological distress, fatigue and QOL in patients affected by breast cancer undergoing adjuvant radiotherapy.

Background and purposeIn this study we want to evaluate the efficacy of yoga practice on dysfunctional stress, inflammation and QOL in breast cancer patients undergoing adjuvant radiotherapy.Patients and methodsPatients with stage 0 to III breast cancer were recruited before starting radiotherapy (XRT) and were randomly assigned to yoga group (YG) two times a week during XRT or control group (CG). Self-report measures of QOL, fatigue and sleep quality, and blood samples were collected at day 1 of treatment, day 15, end of treatment and 1, 3 and 6 months later. Cortisol blood level, IL6, IL10, IL1RA, TNFα and lymphocyte-to-monocyte ratio were analyzed as measures of dysfunctional stress and inflammation.ResultsPatients started XRT and yoga classes in October 2019. Due to COVID-19 pandemic we closed the enrollment in March 2020. We analysed 24 patients, 12 YG and 12 CG. The analysis of blood cortisol levels revealed an interaction (p = 0.04) between yoga practice and time, in particular YG had lower cortisol levels at the end of XRT respect to CG (p-adj = 0.02). The analysis of IL-1RA revealed an interaction effect (p = 0.04) suggesting differences between groups at some time points that post-hoc tests were not able to detect.ConclusionsTo our knowledge, this is the first study to evaluate the effects of yoga in a cancer population studying inflammation markers, cortisol trend and QOL during and until 6 months after XRT. This study suggests that yoga practice is able to reduce stress and inflammation levels over time. Besides including a larger number of patients to increase the power, future studies should consider other inflammatory or pro inflammatory factors and long-term yoga program to gain more evidence on yoga practice benefits.

Effect of long-term yoga training on autonomic function among the healthy adults.

Autonomic dysfunction is one of the major complications in noncommunicable diseases, and there are studies to prove yoga practice improves cardiac autonomic function. So, this present study was done to compare the autonomic functions among yoga practitioners and nonyoga practitioners. This cross-sectional comparative study was initiated among 68 healthy volunteers of both sexes, after recruiting them based on inclusion and exclusion criteria in the age group of 17-30 yrs. The autonomic reactivity tests like resting heart rate, response of heart rate to standing, Valsalva maneuver, and response of heart rate to deep breathing, response of BP to standing, and sustained hand-grip were done. In the autonomic reactivity test, resting heart rate (80.92 ± 11.76 vs 69.24 ± 10.64) and sustained handgrip (16.30 ± 4.53 vs 10.20 ± 3.67) significantly decreased (P < 0.05) in the participants of the yoga group compared to control group. Deep breathing test, Valsalva maneuver, 30:15 ratio in lying to standing, and BP response to standing test did not show any significant difference between the groups (P > 0.05). The present study revealed diminished sympathetic activity and improved parasympathetic activity among the regular yoga practicing participants. It can be practiced regularly to reduce stress and prevent lifestyle-associated disorders in the future.

The Psychophysiological Profile and Cardiac Autonomic Reactivity in Long-Term Female Yoga Practitioners: A Comparison with Runners and Sedentary Individuals.

Yoga practice, a means of stress management, has been reported to optimize psychophysiological health; however, its underlying mechanisms remain unclear. The purpose of the present study was to examine the psychophysiological profile and cardiac autonomic reactivity in long-term yoga practitioners and compare them to runners and sedentary individuals. Psychological health and aerobic fitness level were evaluated using self-reported questionnaires and a 3-min step test. Blood pressure (BP), heart rate (HR), respiration rate (RR), and heart rate variability (HRV) parameters were recorded at rest, as well as during and following psychological stress, which was elicited by the Stroop color and word test and the mental arithmetic task. The yoga group demonstrated a lower RR (10.35 ± 2.13 bpm) as compared to the other two groups, and a lower HR (66.60 ± 7.55 bpm) and diastolic BP (67.75 ± 8.38 mmHg) at rest when compared to the sedentary group (all p < 0.05). HRV parameters following mental stress returned to the baseline in yoga and running groups, but not in the sedentary group. The anxiety level in the running group was significantly lower than that in the sedentary group (p < 0.05). These findings suggested that yoga practitioners may have a greater homeostatic capacity and autonomic resilience than do sedentary individuals.

Acute mood and cardiovascular responses to moderate intensity vinyasa yoga, static yin yoga and aerobic exercise in people with depression and/or anxiety disorders: A 5-arm randomised controlled trial

IntroductionDue to the multi-composite, mind-body features of yoga, it is of interest to determine what effect exercise plays as a component of modern yoga in providing psychological and physiological health benefits, and whether benefits are enhanced with a combination of components. Furthermore, although the effects of regular, long-term yoga practice are well documented, the acute effects have received less empirical investigation. MethodA within-subjects, repeated measures randomised controlled crossover trial with five conditions was conducted (trial registration: ACTRN12620000983909). Participants (N = 41, mean age = 32 years) with Depressive and/or Anxiety Disorders completed 1) yin yoga, 2) aerobic exercise, 3) vinyasa yoga, 4) stretching (sham) control and 5) no-intervention control. Acute changes in mood and cardiovascular tone were assessed. ResultsA significant main effect of condition on mood was observed (N = 38; F4,127.193 = 7.507, p = <.001). Participants receiving yin, vinyasa, aerobic exercise and stretching achieved comparable improvements in mood symptoms compared to no-intervention control. Cardiovascular changes were observed for aerobic exercise and vinyasa yoga. No adverse events were reported. ConclusionsThe acute mood benefits of a single initial session of yoga are not significantly greater than those derived from other forms of movement. Moderate-intensity styles of yoga can provide a sufficient and equivalent acute cardiovascular exercise effect to that of traditional exercise options (i.e., cycling).

Long-Term Yoga and Aerobic/Strength Exercise Adherence in Older Women with Knee Osteoarthritis: A Mixed Methods Approach

Hatha yoga (HY) and aerobic and strengthening exercise (ASE) programs are recommended for optimal management of osteoarthritis. However, evidence on long-term adherence to these programs and factors that influence it is lacking in older adults. The purposes of this study were to (1) describe and compare long-term HY and ASE adherence in community-dwelling older women with knee osteoarthritis 12 months post-HY/ASE intervention programs; (2) identify benefits and facilitators of, and barriers to, long-term adherence; and (3) examine other self-care interventions used after completing HY or ASE programs. Adherence was defined as following the prescribed HY/ASE program or incorporating the practice into daily habits. Five semistructured focus group interviews and 12 months of exercise diaries were obtained from 28 women (mean age 71.2 years). Long-term adherence to the prescribed HY or ASE regimen was relatively high, albeit adapted to individual needs, priorities, and preferences. Over the 12-month follow-up period, participants spent on average 3.5 days/3.1 hours per week on exercise. Most participants remained physically active by modifying their prescribed programs and integrating elements of the interventions into their own exercise regimens. Facilitators to long-term adherence were perceived benefits, having an exercise routine/habit, and program structure/instruction. Poor health status, lack of time, and exercise preferences were identified as barriers. Participants used a variety of self-care interventions including oral supplements and alternative diets for managing their osteoarthritis. This work suggests that exercise programs for osteoarthritis that incorporate individual preferences, flexible hours, and easy-to-follow instructions are most likely to result in long-term adherence.

Coping and Adapting to Climate Change in Australia: Yoga Perspectives

Scientists caution against ignoring human-induced climate change and related health repercussions, with a growing body of literature highlighting the mental health effects of climate change and the importance of understanding coping and adaptation strategies. Less is known, however, about sustainable personal practices fortifying mental health in the context of climate change. The present study sought to investigate how long-term yoga practitioners (yoga therapists or yoga teachers) in Australia with a lived experience of climate change-related events are coping and adapting. The aim was to better understand participants' reports of climate change-related experiences and how yoga influences their mental health and choices in the face of climate change. Eleven in-depth telephone interviews were conducted and analyzed using an interpretive phenomenological methodology. Participants reported that their ongoing relationship with yoga influences how they cope with climate change-related stressors and their being-in-the-world, and how concern for all life bolsters their responses to climate change. The results illustrate the part yoga may play in supporting long-term practitioners to prepare for, cope with, and respond to climate change events and impacts. Offering inclusive, interdisciplinary yoga therapy and community-based networks fostering ethical living and response flexibility may prove beneficial not only for the mental health and coping ability of participants, but for the planet.

Measurable training program to improve physical performance: literature review

This study aims to determine the appropriate training program and portion in order to improve the physical performance of athletes.This literature review inquiry was obtained from various PubMed and Google Scholar databases by entering keywords, namely: Sports, Yoga, Basic Physical Components, MDA and IL6. This inquiry reviewed 33 articles published in national and international online journals and have been accredited. The results literature review done on prior studies show basic physical components can be optimally improved through exercises based on the FITT formula, namely interval training, fartlek, weight training, circuit training, plyometrix, rope jump and PNF. In addition, showed that aerobic and anaerobic exercises decreased MDA levels. However, the control group experienced a very significant increase in MDA levels. High-intensity exercise was found able to trigger releasing inflammatory mediators such as TNF-ά and IL-6. Furthermore, some literature showed that long-term yoga practice can reduce MDA levels and IL-6 levels as it as it increases antioxidant levels and anti imflamatory levels. This literature review is expected to provide comprehensive explanation of good and measurable training programs for athletes, coaches and sports institutions. Thereby, athletes’ physical performance can be optimally improved and injuries can be avoided so that athletes get sports achievements.

Effect of six months pranayama training on stress-induced salivary cortisol response among adolescents-Randomized controlled study

BackgroundA combination of yoga practices has been documented to reduce stress and stress-induced cortisol levels. The objective of the current study is to examine the effects of six months of a single pranayama practice (Bhramari [Bhr. P]) on reducing salivary cortisol response to the cold pressor test (CPT) among adolescents. MethodsTwenty-six healthy adolescents between the ages of 11 and 19 were randomly assigned to either yoga group (n-13) or control group (n-13). Yoga group participants were trained to do Bhr. P for 45 min, thrice a week for six months. All participants underwent CPT at baseline and at end of six months. Saliva samples were collected at baseline (t0), at 20 min (t1), 40 min (t2), and 60 min after the CPT (t3). ResultsContradictory to our hypothesis, participants in the yoga group exhibited a higher salivary cortisol response to the CPT at t1 (p = 0.04) when compared to the control group. However, the t3 salivary cortisol levels showed a statistically significant reduction (p = 0.03) in yoga group when compared to the control group. A significant interaction with time (F (1, 88) = 316.5, p = .001, ηp2:0.91) and between the group × time (F (3, 88) = 2.83, p = 0.04, ηp2:0.8) was found after the intervention. ConclusionsAn increase in the cortisol responsiveness observed in the study is an indication of the adaptive capability achieved through regular yoga training, evidenced by an initial rise in cortisol followed by a rapid fall below baseline after 60 min. Further research is required to conclusively determine the changes in cortisol levels over time in response to stress in long-term yoga practitioners.

THE EFFECTS OF SHORT TERM AND LONG TERM NAAD YOGA MEDITATION TRAINING ON MINDFULNESS IN UNIVERSITY STUDENTS

Introduction: Meditation has been practiced since times immemorial consciously or unconsciously by the people from different origins and the trend has caught more attention of the researchers worldwide due to popularity of yoga in the recent years. Method: Internet-delivered online NAAD yoga meditation training for 6 weeks was being imparted to the university level participants (n = 67) and were assessed before, during and after treatment, and their compliance with the intervention they received was tracked online. In the randomized controlled trail (RCT) study, the treatments were received at a time, place, and computer of the participants’ choosing with the proviso that the training be completed live and online during each of 6 successive weeks (6 days a week with a 32 minutes session each day). The trait MAAS, a 15-item scale designed to assess individual differences in the frequency of mindful states over time questionnaire was being used as tool to assess (also known as trait) mindfulness amongst all the participants. Results: Both a short term (3 weeks) long-term (6 weeks) NAAD yoga meditation programs elicited a statistically significant improvement on MAAS scores (p&amp;lt;.000).

Brain Structure and Functional Connectivity Correlate with Psychosocial Development in Contemplative Practitioners and Controls.

Jane Loevinger’s theory of adult development, termed ego development (1966) and more recently maturity development, provides a useful framework for understanding the development of the self throughout the lifespan. However, few studies have investigated its neural correlates. In the present study, we use structural and functional magnetic resonance imaging (MRI) to investigate the neural correlates of maturity development in contemplative practitioners and controls. Since traits possessed by individuals with higher levels of maturity development are similar to those attributed to individuals at advanced stages of contemplative practice, we chose to investigate levels of maturity development in meditation practitioners as well as matched controls. We used the Maturity Assessment Profile (MAP) to measure maturity development in a mixed sample of participants composed of 14 long-term meditators, 16 long-term yoga practitioners, and 16 demographically matched controls. We investigated the relationship between contemplative practice and maturity development with behavioral, seed-based resting state functional connectivity, and cortical thickness analyses. The results of this study indicate that contemplative practitioners possess higher maturity development compared to a matched control group, and in addition, maturity development correlates with cortical thickness in the posterior cingulate. Furthermore, we identify a brain network implicated in theory of mind, narrative, and self-referential processing, comprising the posterior cingulate cortex, dorsomedial prefrontal cortex, temporoparietal junction, and inferior frontal cortex, as a primary neural correlate.

Participant-perceived occupational outcomes after two years of yoga for chronic pain

Introduction The study aim was to investigate the perceived impact and experience of long-term involvement in community-based group yoga for people with chronic pain. Methods Eleven participants, who previously completed an 8-week yoga intervention and continued attending yoga at a community pain clinic for 2 years, participated in the study. A mixed-methods approach was employed. Canadian Occupational Performance Measure data were collected during the 8-week yoga study (baseline) and after 2 years of yoga (follow-up). Baseline and follow-up Canadian Occupational Performance Measure data were compared to measure change in perceived occupational performance and satisfaction. Individual qualitative interviews were conducted to explore participants’ perceived impact and experience of long-term yoga involvement. Canadian Occupational Performance Measure data were analyzed using Wilcoxon signed-rank tests, and qualitative interviews were analyzed using an inductive approach. Findings Canadian Occupational Performance Measure scores significantly improved between baseline and follow-up. Three main themes emerged from qualitative interviews: (a) Occupational shift from “existing” to “living,” (b) The change process is “progressive,” and (c) Yoga is “a positive thing I do in my life.” Conclusion Long-term involvement in community-based group yoga may improve and sustain occupational performance and satisfaction. Occupational therapists may consider yoga as a tool to promote occupational gains in people with chronic pain.

Long-term yoga practice and pulmonary endurance in healthy individuals: A pre- and post-yoga interventional study

Background: Increased globalization and poor lifestyle are resulted in significant elevation of pulmonary diseases, as per the available scientific data. Beneficial effects of yoga on pulmonary health are substantially documented. However, irrespective of the study design most of the studies in this context is not only conducted on respiratory patients with less or modest sample size as well as short-term intervention. Aims and Objectives: The present study was intended to assess the effect of long-term yoga training on certain pulmonary health markers with large sample size in healthy individuals. Materials and Methods: This yoga interventional single cohort study was conducted on healthy subjects (n = 200) by giving 6 months yogic intervention. Vital Capacity (VC), Forced Expiratory Volume in 1st s (FEV1), and Peak Expiratory Flow Rate (PEFR) were recorded at baseline and after 6 months of yoga training. Data were statistically analyzed and compared using paired t-test. Statistical significance was established at 5% of probability. Results: Longt-erm yogic training caused significant (P < 0.0001) increase in VC, FEV1, and PEFR compared to their respective baseline values. Conclusion: Results are the suggestive of improved pulmonary endurance. Improvement in post-yogic values may indicate the increased strength and power of respiratory muscles. Further, results re-confirm the effectiveness of regular yoga practice in betterment of pulmonary health.

Feasibility of an 8-week Yoga Intervention among Middle-aged and Older Adults

Feasibility studies play a critical role in determining whether the target population is likely to engage with larger scale efficacy and effectiveness trials. Feasibility data for yoga interventions designed and conducted with older adults is limited. In this paper we present feasibility and acceptability data from an 8-week randomized controlled trial (RCT) conducted with middle aged and older adults. Participants n=118 (Mean age: 62.0 years) were randomized to either a Hatha yoga or Stretching Control group with hour long group exercise classes held 3x/week for 8 weeks. Herein we report feasibility and acceptability, including enrollment rates, attendance, attrition and adverse events, participant feedback and satisfaction data. Of the 265 adults screened, 118 were eligible and randomized. Session attendance was high for both groups (80.82 to 81.29 %) and only 10 people were lost to follow-up. Program satisfaction for both groups was high (4.8 and 4.86 out of 5) and no adverse events were reported. Participants’ feedback regarding most and least helpful aspects of the program as well as suggestions for future yoga interventions are summarized. Overall, the yoga intervention was highly feasible and acceptable. The feasibility parameters from this trial can aid researchers in estimating desired sample sizes to successfully recruit, randomize and retain older adults in short- and long-term yoga based RCTs.