strike a pose yoga

janu sirsasana

[JAH-new shear-SHAHS-anna] head-to-knee pose  BENEFITS restorative re-energizes the body aids digestion: stretches ascending and descending colon MUSCLES spinal extensors latissimus dorsi hamstrings gastrocnemius soleus PREP POSES dandasana paschimottanasana baddha konasana upavista konasana supta padangustasana uttanasana prasarita padottanasana vrksasana COUNTER POSES apanasana setu bandhasana PROCEED WITH CAUTION Listen to your body. Pushing body beyond healthy limits […]

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Helpful Websites

American Psychiatric Association American Psychological Association (APA) Anxiety Disorders Association of America (ADAA) Centers for Disease Control (CDC) Depression & Bipolar Support Alliance (DBSA) Mental Health America (MHA) Find help in San Francisco National Ayurvedic Medical Association (NAMA) National Alliance for the Mentally Ill (NAMI) National Institute of Mental Health (NIMH) PsyCom Psych Central Psychology Today Substance Abuse & Mental Health Services Administration (SAMHSA) […]

let's get clinical mental health yoga

Yoga & substance abuse

This week is SAMHSA’s National Prevention Week which is an annual health observance dedicated to increasing public awareness of mental health and substance use disorders. Individuals with depression or anxiety are twice as likely to suffer from a drug abuse or dependence. Studies indicate yoga and mindfulness can be complementary therapies for addictions.

just breathe let's get clinical yoga Yoga PI

Pranayama: Just Breathe

Just Breathe. We do it all day without thinking about it. Our autonomic nervous system takes care of our breathing without us having to think about it like a car on autopilot. Pranayama is simply taking control of our breath like we do when driving and override the car’s autopilot by taking control to tap […]

mental health yoga

Yoga & sleep

30-50% of the general population is affected by insomnia & 10% have chronic insomnia. Yoga therapy has been shown to be beneficial & has fewer side effects as other conventional therapies. Yoga is an effective treatment option for patients with insomnia. There was a significant improvement in the stress scores & the self confidence scores […]

strike a pose

supta padangustasana

reclining hand-to-big-toe pose BENEFITS: stretches & tones hamstrings strengthens abdominal muscles increases circulation in digestive system prepares body for sitting, kneeling & standing postures MODIFICATIONS: Tight hamstrings?  Use a yoga strap looped around the instep of the foot of your lifted leg. Restorative: Practice pose with hips at a doorframe with 1 leg in the hall […]

blog just breathe let's get clinical Yoga PI

Ocean-sounding Victory Breath

Ocean-sounding victory breath (ujjayi) is a staple breathing exercise (pranayama) in yoga. Ujjayi can be practiced in a comfortable seated position, lying down or throughout a yoga asana sequence. Ujjayi both calms and energizes the body to create a state of mental alertness. The sound made while practicing ujjayi is similar to ocean waves which makes it easy for you to mentally transport yourself to the beach anytime and experience the calm it produces.

strike a pose yoga

eka pada raja kapotasana

one-legged pigeon BENEFITS hip-opener lengthens spine opens shoulders releases tension in the hips quiets mind to prepare for meditation MUSCLES external oblique gluteus maximus  illiacus quadriceps pectoralis major psoas major rectus abdominus serratus anterior spinal extensors tensor fasciae latae triceps brachii NOW is the time for yoga! Yoga Sutra 1.1 PRACTICE CHILLASANA VIDEO LINK: Stay tuned..coming soon […]

let's get clinical yoga

Yoga & Multiple Sclerosis 

March is MS (Multiple Sclerosis) Awareness Month. While the search goes on to find a cure, yoga can help MS patients improve their quality of life.

let's get clinical yoga Yoga PI

Yoga PI: adverse events

Yoga has a myriad of benefits but like any other physical activity it is not 100% risk-free. After combing through available yoga research to investigate the frequency & severity of adverse events (AEs) related to yoga practice, I found mostly case studies and meta-analysis. Many of the randomized controlled trials (RCTs) are small pilot studies which rarely mentioned AEs. When reported, the frequency & severity of yoga AEs were comparable to the active control groups and rarely led to discontinuation.

More rigorous studies with a larger sample size are needed to truly determine both the benefits & risks associated with yoga practice. The current literature indicates yoga is generally a safe intervention. Yoga, like any other physical activity, should be practiced carefully and ideally under the guidance of qualified instructors.