Registered Osteopath

– José Manuel Ponce

Mindful Movement: Yoga

a mind-body practice

for harmony – health – & happiness

yoga 4 back & neck

yoga 2 rest & digest

yoga 1-2-1

yoga benefits

mindful movement yoga

Yoga is

a set of mindful practices to integrate mind and body for harmony, health and happiness

Meaning union, the goal of yoga is to achieve mind – body unity. To become whole – and happy

Hatha:  Mindful Movement Yoga

Hatha brings mindfulness into the realm of the body. Hatha yoga uses

mindful movement yoga

Movement

expresses your innermost self and effectively meets your needs. Some movements fall short of your intentions and may even be a source of strain

Mindful Movement

Your brain is rich in learnt movement programmes which you deploy automatically 

Yoga uses mindful movement to engage brain areas involved in motor learning to help you develop new and healthier ways of moving

Mindful Breathing

Breath is life. Breath is energy. Breath connects
  • mind and body
  • thought and emotion
  • movement and awareness

Breath is the gateway to your emotions. By working with your breath you can reduce arousal to free yourself from anxiety and experience calm

 Breath is the gateway to attention …

mindful movement yoga

Attention

Mindfulness is paying attention with an attitude of curiosity, patience and kindness

Mindful movement is yoga’s precious gift. Research shows that mindfulness can

  •  reduce pain and inflammation
  • relieve anxiety and depression
  • improve cardiovascular, respiratory and other vital functions

Mindful attention will reprogramme your movement, free your breath and help you …

… be happy

Benefits Of Yoga & Mindful Movement

Yoga and mindfulness are enjoying a good deal of scientific scrutiny, with mounting evidence of benefits in many areas of health

The conditions below have all enjoyed one or more systematic reviews, the gold standard for evidence

Structural Health

Low Back Pain
A catch all for pain in the absence of serious signs such as trapped nerve, mechanical low back pain is the commonest form

It resolves withing 2-3 weeks, or can persist to become chronic

Yoga has been shown to be helpful with this type of back pain, particularly in its chronic form (R Singh 2016, Cramer et al 2013, A.M.Diaz et al 2013)

Neck Pain

Though neck pain has been less extensively studied than low-back-pain two systematic reviews have established a positive link between yoga and reduction in pain and disability (Sang-Dol Kim 2016, Sang-Dol Kim 2016)

Tension Headache
Tension type headache is the most common form with a world-wide prevalence of 50%

Systematic reviews have yielded positive results from yoga practice, with improvements in pain severity, frequency and duration (Kim, Sang Dol. 2015, Anheyer D et al 2019)

Osteoarthritis

Osteo-arthritis is joint pain from wear-and-tear. Associated with age, it can affect younger people, eg. after injury

Though wear is not significantly reversible pain and stiffness decrease with improved joint function

Systematic reviews have found yoga helps with OA related pain, stiffness and function (L Kan et al 2016, Lauche et al 2019)

Internal Health

Cardiovascular

Yoga has been found to reduce the risk factors for cardiovascular health at levels comparable to aerobic exercise (Chu 2014, Cramer 2014, Barrows 2016)

yoga decreases physiological arousal leading to a reduction in circulating stress hormones, heart rate, blood pressure, moderation of the breathing pattern and pain perception

A systematic review focusing on yoga for blood pressure has also reached positive conclusions

Respiratory

Asthma is a respiratory disease with symptoms such as wheezing, breathlessness, chest tightness, and coughing

It can be triggered by allergens, exercise or following a common cold

Reviews have found moderate evidence that yoga can improve quality of life in asthma sufferers and be considered an ancillatory intervention (cramer 2014, Yang 2016)

Yoga is also helpful in managing breathing pattern disorders and hyperventilation syndrome (Jones et al, 2013)

Irritable Bowel

IBS is a common condition of unknown cause affecting the digestive system, with symptoms like stomach cramps, bloating, diarrhoea and constipation. It affects 11 of 26 people globally

A 2016 systematic review (Schumann 2016) concludes that ” yoga might be a feasible and safe adjunctive treatment for people with IBS”

Fibromyalgia

Fibromyalgia is a disease of unkown origin characterized by muscle & joint pain, fatigue, insomina, brain-fog
and feeling, anxious or depressed

A 2013 systematic review (Langhorst et al) found that yoga and other mindfulness-based movement therapies (Qigong & Tai Chi) demonstrated improvements in sleep. fatigue, depression & health-related quality of life. Yoga provided additional pain relief

Mental Health

Stress

Together with being sedentary, stress is one of the biggest killers of adults worldwide

Perceived stress creates arousal with effects including a rise in blood pressure, systemic inflammation, anxiety and a lowering of your mood and energy

Studies show that many movement therapies, including yoga, dance, Tai ‘Chi and others are effective means of managing stress

Anxiety

Studies have found yoga is effective for managing anxiety and is a valuable adjunct to psychotherapy in dealing with anxiety disorder

The multiplicity of yoga practices provide a way to offer you activities that are suitable for you needs

Depression

2 systematic reviews conclude that yoga is an effective tool for individuals with elevated levels of depression and those diagnosed with major depressive disorder (Hanson 2016, Cramer 2013)

Brain Power

The evidence for yoga and other mind-body systems improving cognitive function is strong

Reviews conclude that yoga improves executive function, memory, attention and processing speed

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London, SW11 5TB UK

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C/ De Mingo Ramos 22
10200 Trujillo (Ca) Spain

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