HOW YOGA REDUCES INFLAMMATION
A 12-week restorative Iyengar yoga sequence reduced inflammation related gene-expression in breast cancer survivors with chronic fatigue.
Featured Study
Yoga Reduces Inflammatory Signaling In Fatigued Breast Cancer Survivors: A Randomized Control Trial
Summary
A 12-week restorative Iyengar yoga sequence reduced inflammation related gene-expression in breast cancer survivors with chronic fatigue. Each cell in the body expresses or turns on a fraction of its genes. The rest of the genes are repressed, or turned off. The process by which genes are turned on or off is called gene regulation. The physiological responses of participants who completed the 12 week Iyengar yoga program were compared to the physiological responses of a control group who participated in a 12 week health education program. The results of this clinical trial showed that there was a significant decrease in fatigue severity from the initial physio measurements (before starting the 12 week programs) to 3 months post completion of the 12 week programs in the yoga group compared to the control group.
What is inflammation?
Inflammation is the body’s immune system response to injury and infection. When the body is injured it sends signals to the immune system, which releases white blood cells to heal/repair damaged tissue or neutralize germs invading the body.
Signs of Chronic Inflammation:
- Constant fatigue or insomnia
- Depression, anxiety, mood disorders
- Gastrointestinal complications — constipation, diarrhea
- Weight gain
- Frequent infections
Try This Sequence:
These are the poses used in the clinical trial!
- Supta Bhaddhakonasana (Reclined Bound Ankle) with bolster, strap and blankets
- Setu Bandha Sarvaghasana (Supported Bridge) with bolster, strap, and blanket
- Salamba Salvangasana (Supported Shoulder Stand) with chair, bolster, and blankets
- Adho Mukha Svadhasana (Down Dog) with chair or wall
- Urdhva Mukha Svadhasana (Up Dog) with chair
- Bharadvajasana (Seated Twist) on chair
- Viparita Karani (Legs Up Wall) on wall with 2 blocks, a blanket, and bolster
- Savasana with bolster and blanket
Pranayama
Samma Vritti
This pranayama technique calms the autonomic nervous system and reduces stress hormones in the body.
- Begin with the natural breath for about 5 breaths
- Inhale to the count of 4
- Pause at the top of the inhale
- Exhale to the count of 4
- Keep the inhales and exhales as even as possible
Mantra
Jai Ma
Victory to the divine feminine/mother.
Theme Your Class
Energy Renewal
Energy is constantly flowing through the body. This energy is useful to us when we channel it. Nadis/meridians channel our energy the way a wire channels electrical currents. We turn to yoga to help us maintain the natural ebb and flow of these energy channels, as well as to remove blockages to the flow. A perceptible way the flow of energy may be blocked is through inflammation. Inflammation causes chronic fatigue or insomnia. We are going to practice a sequence of yoga poses that were proven to reduce inflammation related gene expression in breast cancer survivors. We will begin with a pranayama practice to help calm and restore the autonomic nervous system. & the mantra we will use is Jai Ma. Jai means victory and Ma means to the divine feminine/mother. We will dedicate our practice to the strong women fighting breast cancer. Then send your intention to anyone you know who needs love and support while overcoming an obstacle today.
References:
Bower JE, Greendale G, Crosswell AD, Garet D, Sternlieb B, Ganz PA, Irwin MR, Olmstead R, Arevalo J, Cole SW. “Yoga Reduces Inflammatory Signaling In Fatigued Breast Cancer Survivors: A Randomized Control Trial.” Psychoneuroendocrinology. 43, 2014, 20–29.
Additional Resources:
IIyengar, B.K.S. Light On Yoga: The Bible On Modern Yoga. Allen and Unwin, 1966. Print.
Oschman, James L. Energy Medicine: The Scientific Basis. Elsevier, 2000. Print.
