Episode 78: Teaching Yoga To Seniors: Instructional Strategies
In this episode, Ariana and Jules discuss a qualitative review on teaching yoga to older adults, focusing on their experiences, needs, and effective instructional strategies. They explore the importance of community, the strengths and limitations of the study, and provide recommendations for yoga teachers. The conversation highlights the value of qualitative data in understanding the perspectives of seniors in yoga practice. Takeaways: The paper focuses on empowering older adults through yoga. Qualitative research provides valuable insights into personal experiences. Participants in the study were aged 65 to 83. The study emphasized mind-body awareness in yoga practice. Functional improvements were noted, such as tying shoes and climbing stairs. Recommendations for yoga teachers included avoiding spiritual language. Community plays a crucial role in sustaining yoga practice. The study had limitations due to a small sample size. Qualitative research can be dense and theoretical compared to quantitative research. The authors emphasized the importance of reflective journaling in their methodology. Chapters: 00:00 Introduction to Yoga for Seniors 02:37 Qualitative Research in Yoga Instruction 05:46 Experiences of Older Adults in Yoga 08:07 Methodology and Participant Insights 10:53 Recommendations for Yoga Teachers 13:54 Community and Connection in Yoga 16:35 Strengths and Limitations of the Study 19:16 Conclusion and Reflections
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Episode 77: Mind-Body Interventions for Immune and Nueroendocrine Function
In this episode, Ariana and Jules discuss a systematic review and meta-analysis examining the effects of mind-body interventions, such as yoga, on neuroendocrine functions. They explore the interconnectedness of the immune, nervous, and endocrine systems, the methodology behind systematic reviews, and the implications of their findings on health and wellness. The conversation highlights the importance of understanding the mechanisms behind these interventions, the challenges faced in cancer research, and the need for future studies to validate the long-term benefits of mind-body practices. Takeaways: Mind-body interventions can improve neuroendocrine functions. Systematic reviews compile data from multiple studies for better accuracy. The immune, nervous, and endocrine systems are interconnected. Cortisol is a key biomarker for measuring stress responses. Cancer shows resistance to mind-body interventions compared to other conditions. Future research should focus on long-term effects of interventions. Understanding the methodology of systematic reviews is crucial for interpreting results. Small to moderate effects were observed across studies. Research findings should be communicated carefully to avoid misconceptions. Tables and charts in systematic reviews provide valuable insights into individual studies. Chapters: 00:00 Introduction to Mind-Body Interventions 02:21 Understanding Systematic Reviews and Meta-Analyses 05:24 The Interconnection of Immune, Nervous, and Endocrine Systems 07:58 Research Methodology and Findings 11:08 Effects on Biomarkers and Health Outcomes 13:52 Limitations and Future Research Directions 16:37 Conclusion and Practical Implications
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Episode 75: Yoga and Ankylosing Spondylitis (AS)
In this episode, Ariana and Jules discuss the effects of yoga on individuals with ankylosing spondylitis (AS), a chronic inflammatory arthritis affecting the spine. They review a study comparing yoga to traditional exercise, highlighting the methodology, results, and implications for practice. The conversation emphasizes the importance of understanding functional outcomes and the limitations of the study, while also advocating for more research in this area. Takeaways Yoga is a beneficial non-pharmacological intervention for AS. The study compared yoga to traditional exercise, showing similar results. Functional outcomes are subjective and depend on individual goals. The study had a small sample size and was not blinded. Yoga can help with pain management and functional capacity. Ankylosing spondylitis significantly impacts rib movement and breathing. Participants' adherence to the exercise program was uncertain. The results were not clinically significant despite improvements. More studies are needed to compare yoga with other forms of exercise. Yoga's appeal to tradition may overshadow its practical applications. Chapters 00:00 Introduction to Yoga and Ankylosing Spondylitis 02:59 Study Overview and Methodology 05:47 Yoga vs. Traditional Exercise: A Comparative Analysis 08:55 Results and Findings of the Study 12:10 Functional Outcomes and Their Importance 14:49 Limitations and Challenges of the Study 18:04 Conclusion and Final Thoughts
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Episode 76: Yoga and Stretching for Athletic Recovery
In this episode, Ariana and Jules delve into the topic of athletic recovery, particularly focusing on the role of yoga and stretching. They discuss a recent study that compares the effects of yoga and static stretching on male athletes post-high-intensity interval training (HIIT). The conversation covers various recovery methods, the physiological markers measured in the study, and the implications of the findings. They also highlight the limitations of the research and the need for further studies, especially concerning female athletes. The episode emphasizes the importance of understanding recovery as an active process and encourages listeners to consider the nuances of research in this field. Takeaways Athletic recovery involves both physiological and psychological processes. Sleep is crucial for recovery and neurotransmitter replenishment. Active recovery methods include light movement, massage, and breath work. The study focused on heart rate, variability, respiratory rate, and blood pressure as recovery markers. Yoga and stretching both aid in recovery, but results showed no significant difference. Understanding the mechanisms behind recovery methods is essential for athletes. Research on recovery should include diverse populations, including female athletes. Statistical significance does not always equate to clinical significance. The study's small sample size limits the generalizability of the findings. Future research should explore long-term effects of recovery methods. Chapters 00:00 Introduction to Athletic Recovery and Yoga 03:01 Understanding Athletic Recovery 05:48 Research Overview: Yoga vs. Static Stretching 09:06 Study Methodology and Participant Details 12:06 Results and Findings 14:58 Discussion on Implications and Limitations 17:54 Conclusions and Future Directions
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Episode 74: Why Don’t More Men Do Yoga?
This conversation explores the gender dynamics in yoga, focusing on why more women participate in yoga than men. The hosts discuss a research paper that examines the barriers and facilitators for male participation in yoga, highlighting the need for role models, encouragement, and the impact of societal gender norms. They also reflect on the importance of deconstructing these norms to create a more inclusive yoga community. Takeaways Yoga is often perceived as a feminine activity by men. Men require encouragement from friends and health professionals to try yoga. Self-consciousness and fear of judgment deter men from participating in yoga. The marketing of yoga tends to target women, which may discourage men. Men are surprised by the physical challenges of yoga classes. Encouragement and community support are crucial for male participation in yoga. Gender perceptions play a significant role in men's reluctance to practice yoga. Communicating the benefits of yoga to men is essential but not sufficient. Deconstructing patriarchal norms can help increase male participation in yoga. The presence of male yoga teachers can influence men's participation in yoga. Chapters 00:00 Introduction to Gender Disparities in Yoga 06:12 Understanding Barriers for Men in Yoga 11:44 Encouragement and Gender Perceptions 17:12 The Role of Marketing and Community in Yoga 22:09 Conclusion and Limitations of the Study
Are you trying to make sense of all the conflicting narratives about fitness? Learn how to ground your teaching practice in science-based research instead. The Yoga Research & Beyond Podcast helps yoga teachers and fitness professionals discern popular messages about the benefits and dangers of how our bodies move. Co-hosts Ariana Raven and Jules Mitchell discuss published research on yoga and exercise, challenge dominant trends about the human body, and teach research literacy in a fun and engaging way.
About The Hosts:
Ariana Raven is a yoga teacher and strength trainer who co-runs New York Stretch in NYC. For more than ten years, she’s been helping people reach their goals with a holistic approach that combines principles from yoga, exercise science, and published research. Find her at arianaraven.com.
Jules Mitchell is a disrupter, yoga teacher, and the author of Yoga Biomechanics: Stretching Redefined. She is based in Las Vegas, Nevada, and leads advanced continuing education programs in biomechanics for fitness and rehab professionals worldwide. Find her at julesmitchell.com.
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