Yoga Warriors Blog

You may have found that the scent of lemon makes you feel better. Lemon myrtle, a flowering plant, has the most potent lemon scent of all, thanks to its 95% citral content. When this citrus aroma hits the brain, it affects the limbic system which is the area governing your emotions and memory and gives you an instant happiness boost. You can find it at stores where essential oils are sold. Just add a drop to a cotton ball and sniff when you need a lift.

Scientists are discovering that by simply picturing certain images in your mind can deliver amazing relaxing, confidence-boosting and health improving benefits. To help you get started find a quiet spot to sit or lie down and close your eyes. Take a deep belly breath and slowly inhale and exhale for a total of 30 seconds. Use your imagination to see a picture in your head as well as imagining what you would hear, smell and feel. To sleep more soundly imagine yourself lying on a quiet beach with gentle waves near you. Trying this technique may help you fall asleep sooner because this calming image alters your brain waves, lulling you into a relaxing stage faster while maximizing the quality of your sleep.

In a study by the American Heart Association they suggest that people who practice transcendental meditation (which means sitting still and concentrating on a sound or phrase) is as effective as blood pressure medication in reducing the risk of heart attack, stroke and death.  They found that by practicing for only 15 minutes a day you may see this affect.  Om.

Studies show that our heart rate slows and blood pressure lowers when we interact with these furry friends. This happens not only because of bonding with our furry friends but also from the sounds dogs make when they “play pant”. This sound is different from the panting sound they make when they are exerting themselves. The play pant has more air going out and sends the signal that everything is okay. So play with your dog or volunteer at a shelter to take advantage of this relaxing sound.

On July 10th President Obama announced a new claims process for military veterans who have PTSD. The process is now streamlined and will not require veterans to identify a specific event that caused the trauma. This old requirement had prevented some veterans from getting treatment.  Hopefully this new process will help our honored veterans.

Yoga Warriors will soon be publishing the results of the first study of yoga on symptoms of combat stress in (70) deployed, active duty military personnel. We thank you for your continued patience as we prepare these results for publication.  For those interested in studies on the effects of yoga on PTSD,  we suggest you research Bessell van der Kolk (2006) and Richard Miller (2009).  Van der Kolk conducted a study of 8 experimental (PTSD)/11 control subjects which showed that hatha yoga can affect heart-rate variability (an indicator of sympathetic/parasympathetic tone) in normal subjects and can also reduce PTSD symptomology in those diagnosed with the disorder.  Miller’s study of 7 subjects with PTSD showed that 18 sessions of yoga nidra (& a home program) can reduce PTSD symptomology,  including insomnia, depression, anxiety, fear, interpersonal relations, among other effects.  Yoga Warriors also conducted surveys of Vietnam and older veterans (in 2006 & 2007), which showed many positive results from participation in 8 Yoga Warrior classes.  More details will be revealed when these surveys are published and again, we thank you for your patience in this matter.

A recent study found that a five-minute hand massage significantly lowers levels of the stress hormone cortisol. What to do: Spread your fingers wide open, hold for 10 seconds, then massage each finger from the base to the tip, including each joint. To maximize the effect, close your eyes and visualize tension escaping from each fingertip.

Calm down fast by counting backwards!

Counting backward from 100 requires all your concentration,.  This will distract you from whatever is upsetting you.  This trick is also proven to ease anxiety by slowing your pulse and breathing.

100, 99, 98….

Because Yoga focuses on specific postures and deep abdominal
breathing techniques, yoga relaxes the body so well it can control panic attacks.  In a study scientists found that in up
to three of four sufferers of anxiety or panic attacks were helped by practicing Yoga.

A Harvard study found that learning new moves like yoga stretches can help stimulate brain growth and connections.  Doing 30 minutes of activity 3 times per week helps rev the production of brain
chemicals that boost cell communication.