Reduce Stress, Tension and Fatigue
Susan partnered with retired Captain Lee Bennett, Springfield PD and researchers from Harvard Medical and John Hopkins to study the benefits of a Kripalu yoga program for police academy trainees. After just six yoga classes, this preliminary study suggests that yoga may be beneficial for reducing stress, tension and fatigue among police academy trainees. The complete study is published in the International Journal of Yoga Therapy-No.23 (1), 2013. See study under “Links”.
A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health, says Mitchel Bleier, a yoga teacher of 18 years and owner of Yogapata in Connecticut. “As you breathe better, move better and circulate better, all the other organs function better.”
Researchers from Harvard found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga’s ability to help people deal with stress, says Bleier. “Sleep issues are like anxiety. Your head can’t stop spinning, you don’t know how to relax,” he says. “Breathing and mental exercises allow the mind to slow down, so you’re going to start to see yourself sleep better.”
Research shows that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn’t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.
Fight Food Cravings
Researchers from the University of Washington found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.