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Subtle®YogaforBehavioralHealthProfessionals
Intensive1:AnxietyandDepression
Par$cipantManual
MAHEC–October14-16,2021KristineKaoveriiWeber,MA,c-IAYT,eRYT500,YACEP
AshleyLester,LISW-CP,RYT500Ashley:yogainthegreenroom@gmail.com
www.subtleyoga.comkristine@subtleyoga.com
©2021.Subtle®Health,LLC.Nopartofthisdocumentmaybereproducedwithouttheauthor’swriBenpermission. Page1
PrinciplesofPrac.ceforGrounding
Forstress,excessiveenergy,ungroundedfeelings,worry,anxiety
1. Compassion
2. Meetthemood
3. Contralateralmovements
4. Beginstandingup,usemoreeffortini=allyandprogressivelygetquieter
5. EyessoBenorlower-grounding
6. Beginwithmovement,nots=llness
7. Forwardfoldingandtwistspostures,gentleinversions
8. Prac=cestosoothenervoussystem
9. Chan=ngtoincreasevagaltoneandtohelplengthenexhale
10. Inten=onSugges=ons–Iamgrounded,Iamnurtured,Iampresent
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Introduc.ontoPranayamaforMentalHealth
1. BreathandNervoussystem
a. Thebreathisanautonomicfunc=onthatcanbebroughtunderconsciouscon-trol.Itisthegatewaytothenervoussystem.
b. Whenyouchangeyourbreath,youbegintochangeyournervoussystem.
2. PartsoftheBreath
a. Inhale
b. Reten=onaBerInhale(Kumbhaka)
c. Exhale
d. SuspensionaBerexhale(Kumbhaka)
3. Prac.ce
a. Ittakesawhiletobeabletofeelwhat’shappeninginyoursystem.Tobegintono=cechange,beconsistentandprac=ceregularly.
b. It’snotagoodideato“force”yourbreath,rather,allowittobesmoothandsub-tle.
c. Bemindfulnottomakeyourinhaleoryourreten=onlongerthanyourexhalebecausethiscanpresenttheriskofcardiacarrhythmia,increasedbloodpres-sure,andpsychologicaldestabiliza=on.
4. Benefitsa. Breathingprac=ceshelptoregulatetheAutonomicNervousSystemandop=mize
physiologicalprocessesb. Theymaybebeneficialformanagingstressc. Theycanincreasevitalityandenergyd. Theycans=mulatetheimmunesysteme. Theycanpromoteres_ulsleepf. Theycanimprovediges=ong. Theycanaffectemo=onsthroughthelimbicsystem(viathenose“brain”)h. Theycanpromoteclarityands=llnessofthoughti. Theyareintendedtohelpprepareformedita=onj. Tradi=onally,theyarethoughttopurifytheenergychannelsandtherebyhelpto
metabolizephysicalandalsomentalwaste
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BriefPrac.cesforGrounding
Postures
1. SHAKEITOFFFromstandingbegintoshakeoutyourrighthand,andthenyourrightarmandshoulder.ThenshakeoutyourleBhand,andthenyourleBarmandshoulder.Shakeoutbotharmstogether.ThenshakeoutyourleBfoot,thenlowerleg,thenupperleg.Thenshakeoutyourrightfoot,thenlowerleg,thenupperleg.Finallyshakeyourwholebody.(Thiscanbefuntodowithmusic).
2. TREEPOSEYoucanusethebackofachairforsupport,orstandwithyourbackonawall.ShiByourweighttoyourrightfoot,bendyourleBkneeandeitherplacetheleBheeleitherontopoftherightfootorplacetheleBsoleontheinsideoftherightleg.Take6-10breaths.Thenbringyourfootbackdown.Shakeoutthestandingleg,andcomebacktoMountainPose.Relaxandno=ceanysensa=ons.Repeatontheotherside.(*Pleasenote:Thisposemaybechallengingforthosewithkneeissuesand/orobesity.Keepingtheheelofthenon-balancingfootontopofthebalancingfootandthetoesonthefloorcanbemoreaccessible.Otherop=ons:usethechairforsupport.Stayintheposeforless=me.)
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3.GROUNDINGMOUNTAINStandtallandbreathefully.Feelyourfeetconnec=ngintotheground,imagineyouarecon-nectedtotheearthandtakeamomenttofeelorcontemplatethatconnec=on.Rememberthatyouaremadeofthesame“stuff”astheearth.Trytomakeyourinhaleandexhaleequallength.Onceyouhaveestablishedaslowsteadybreath,onyournextinhale,allowyourhandstofloatupslightly,asifyourbreathisgentlyliBingthem,asyouexhale,turnyourplamsdownandpressyourhandsdown,asifyouarepressingenergydownintotheearth,whileyoubendyourkneesslightly.Keepyourbackstraight.Repeatfor6-8breaths.Thenbreathefreelyandno=cehowyoufeel.Youcanalsodothebreathandarmpartofthisprac=cewhileseated.
4.FORWARDBENDWITHCHAIRStandnexttoyourchairandbreathedeeply.Trytomakeyourinhaleandexhaleequallength.Onceyouhaveestablishedaslowsteadybreath,onyournextexhale,mindfullybendforwardandplacethepalmsofyourhandsonyourchairseat.Youmayalsouseyourshinsinsteadofthechair.Relaxyourhead.Pauseyourbreathforafewmoments.DrawyourbellyinandkeepitinasyouliByourchestandinhalebackuptostanding.Takeafreebreath.Repeatfor4-6breaths.Thelast=me,stayintheposeandtake3-5breaths.Then,withabdomenengaged,lengthenyourspineandcomebackuptostanding.
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Exhale
!Inhale
ß
Exhale
!Inhale
ß
BreathingPrac.ces 1. OCEANBREATH
Breatheinthroughyournose.Asyouexhaleengagethebackofyournose/throatandmakeanoceansound.A=phereistoImagineyouarebreathingoutontoamirrortofogit,butbreatheoutthroughyournoseinsteadofyourmouth.Prac=ceforupto5minutes.Thenstopandno=cehowyoursystemresponds.
2. BUMBLEBEEBREATHBreatheinthroughyournose.Asyouexhale,makealong,sustainedhummingsound.Re-peatfor3-5breaths.Thenstopandno=cehowyoursystemresponds.Youmayalsowanttotrythisbyblockingyourearswithyourthumbsandres=ngtherestofyourfingersonyourhead.
3. THREEPARTBREATHBreathelikeawave.Letthewavestartlowandmoveupyourtorsointhreeparts:lowerab-domen,solarplexus/lowerribs,chest.Ini=allythenavelwillmoveoutfrombody,but,asthebreathmovesup,yournavelwillmovebackintowardyourspine.Letyourexhaleeffortless-lywavebackdownfromyourcollarbonestothelowerabdomen.Youmayalsotryplacingonehandonyourbellyandtheotheronyourchesttohelpguideyourbreath.Prac=ceforupto5minutesseatedorlying.
4. RATIOBREATHING:PROGRESSIVEEXHALESitwithyourhandsonyourlapandyoureyesclosedorsoBlyopen.Wearegoingtocountthebreathforabout5minutes.Youmaywanttobreatheintoyourbellyforthisprac=ce.Asyouinhale,countyourbreath.Startwithacountof4inand4out.Or,try3or5toseeifthosenumberssuityoubejer.Ifyoulikeyoucanuseametronome(thereareseveralfreemetronomeapps)tohelpyoucount.ABeryouestablishanevenra=o,begintoprogressive-lylengthenyourexhale.Iwilluse4asanexamplehere.Stopifyougettoanumberthatfeelslikeyouarestrainingandreturntothepreviouseasefulnumber.Thisprac=ceshouldalwaysfeelsimpleandeasy,neverstrainedorforced.Neverpushyourbreath.
a. 4inhale,5exhale(for3breaths)b. 4inhale,6exhale(for3breaths)c. 4inhale,7exhale(for3breaths)d. 4inhale,8exhale(for3breaths)e. 4inhale,4exhale(for3breaths)Thenstop.Breathefreelyandno=cehowyoufeel.
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YAMASANDNIYAMAS:Yoga"sEthicalPrinicples
YamaAffirma.ons–Co-regula.on,EthicsofEmpathyAhiṃsā:Non-harming,kindness#Inthepresenceofoneestablishedinahimsa,otherscanreleasetheirhos=lefeelings.”YS2.35
Affirma=onsugges=on:Ichoosetobehavewithkindnesstowardmyself,othersandtheearth.
Satya:Honesty,benevolenttruthfulness#Tooneestablishedinsatya,everyac=onanditsconsequencesbecomegroundedintruth.”YS2.36
Affirma=onsugges=on:Ichoosetospeakandacttruthfully,withintegrity.
Asteya:Non-stealing,responsibility#Tooneestablishedinasteya,thetrulypreciousisathand.”YS2.37
Affirma=onsugges=on:Ihonorwhatbelongstoothers.Isetlimitsandrespectboundaries.
Brahmacarya:Seeingeverythingasamanifesta=onofsomethinggreater,beingawareoftheinterconnectednessandinterdependenceofeverything.
#Tooneestablishedinbrahmacarya,boundlessenergyisfreelyavailable.”YS2.38
Affirma=onsugges=on:Ilookforconnec.onsandseekunitybetweenmythoughts,words,andac.ons.
Aparigraha:Non-greed,sustainability#Aparigrahaunlocksthetruepurposeofexistence.”YS2.39
Affirma=onsugges=on:Ichoosetosimplifymylife.Ibringmyvalues,mywordsandmyac.onsintoharmony.
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NiyamaAffirma.ons–Self-Regula.on,EthicsofSelf-Care
Śauca:Cleanlinessofbody,clarityofmind#Withsauca,thebody,thoughtsandemo=onsbecomeclearreflec=onsoftheSelfwithin.”YS2.40
Affirma=onsugges=on:Ivaluecleanlinessandclarity.
Santośa:Contentment#Santośabringsunsurpassedjoy.”YS2.42
Affirma=onsugges=on:Iamcontentwithmyselfandmylife.Iacceptmyselfandothers.
Tapas:Sacrifice,willingnesstobestrong,standfirmandserve.#Tapasmakesthebodyandsensesrefinedandsubtle.”YS2.43
Affirma=onsugges=on:Iamwillingtomakesacrificesforahighergood.
Svādhyāya:Understanding,self-study#Svādhyāyadeepenstherela=onshipwithone"spersonalSourceorHigherPower.”YS2.44
Affirma=onsugges=on:Imake.metostudy,contemplate,anddeepenmyunderstandingoflife,rela.onshipsmandspirituality.Īśvarapraṇidhāna:Accep=ngsupportfromsomethinggreater#ThroughIśvaraPranidhanaconcentra=onisajained.”YS2.45
Affirma=onsugges=on:Iacceptsupportfrommyhigherpowerbecausethisisfounda.onaltomyprac.ceandprocess.
Affirma=onsadaptedfrom:EthicsofLove,VimalaMcClure,YogaLife,JohannaMosca&KripaluYogaTeacherTrai-ning’s200hourmanual. $
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HowDoesYogaHelp?
• Improvesvagaltoneandheartratevariability• Increasesdopamine,serotonin,melatonin,oxytocinandendorphins• Decreasesstresshormones• Ac=vatesajen=onnetworksandreducesrumina=on(defaultmode)• Reducesemo=onalreac=vityanddysfunc=onalthoughts• Increasesajen=onregula=on,mind-bodyawareness,mindfulness,re-
silience• Induceslongtermchangesinbrainac=vityandstructure• Enhancesposi=vepsychologicalcharacteris=cs• Inducestrans-flowandcontempla=vestates
(2014,Khalsa)
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PrinciplesofPrac.ceforEnergizing
Forlowenergy,fatigue,grief,sadness,depression
1. Compassion
2. Meetthemood
3. Contralateralmovements
4. Beginlyingdown,uselesseffortini=allyandprogressivelybuild
5. EyesliB–energizing
6. Beginwiththebreath,progresstobiggermovements
7. ChestopeningandLateralbendingposes
8. Prac=cestos=mulateenergyanddiges=vefire
9. Chan=ngtoincreasevagaltoneandempower
10. Inten=onsugges=ons–Iamlight,Iamenergized,Iamfullofvitality
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BriefPrac.cesforEnergizing
BreathingPrac.ces
1. BELLOWSBREATHBringyourhandsuptoyourshoulderheightandmakefists.Onaquickinhalereachyourhandsupandspreadyourfingersout.Onanexhale,clenchyourfistsandbringthembackdowntoshoulderheight.Repeatatarateofabout1secondperbreath.Con=nueforupto20breaths.Stopimmediatelyifyoufeellightheadedordizzy.
2. “HA”BREATHFromStanding,takeyourarmsforwardandupwithadeepbreath.Andthen,asyouexhale,throwyourarmsdownwitha“Ha”sound.Repeatforupto10breaths.
3. RATIOBREATHING:PROGRESSIVEINHALESitwithyourhandsonyourlapandyoureyesclosedorsoBlyopen.Wearegoingtocountourbreathforabout5minutes.Asyouinhale,countyourbreath.Startwithacountof4inand8out.Ifyoulikeyoucanuseametronome(thereareseveralfreemetronomeapps)tohelpyoucount.
If4countsinand8countsoutfeelsuncomfortable,try3countsinand6countsout.Iwilluse4:8asanexamplehere,butyoucouldstartwithalowerorhighernumber.Stopifyougettoanumberthatfeelslikeyouarestrainingandreturntothepreviouseasefulnumber.Thisprac=ceshouldalwaysfeelsimpleandeasy,neverstrainedorforced.Neverpushyourbreath.
a. 4inhale,8exhale(for3breaths)b. 5inhale,8exhale(for3breaths)c. 6inhale,8exhale(for3breaths)d. 7inhale,8exhale(for3breaths)e. 8inhale,8exhale(for3breaths)
Thenstop,breathefreely,andno=cehowyoufeel.
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Postures
1. SUNBREATHS:WITHAPAUSEATTHETOPOFTHEINHALESittalkandbringyourarmsbyyoursides.Asyouinhale,sweepyourarmsouttothesidesandupoveryourheadinawide“V”shape.Pauseforamoment.Then,asyouex-hale,allowthemtofloatbackdown,eithertoyoursides,oryourlap.Repeat4-8=mes.
2. SEATEDCATCOWSittallwithyourhandsonyourlap.Ifpossible,situpatthefrontofyourchair.Asyouinhale,lengthenyourspineandlookupalijle.Allowyourhandstoslidetowardyourhips.Asyouexhale,roundyourbackalijleandletyourhandsslidetowardyourknees.Repeatfor4or5breaths.Thenstopandno=cehowyoufeel.
3. ALTERNATEARMSMOVINGMOUNTAIN
Standwithbothhandsonthebackofyourchair.InhaleandreachyourrightarmupoveryourheadasyoushiByourweightoutofyourheels,(youmayalsochoosetoliByourheelsoffofthefloor).Exhaleasyouloweryourarmbackdown.DothesamethingwithyourleBarm.Withshoulderissues-youmaychoosetokeepyourelbowbent(“cactus”)oronlyraiseyourarmalijlewayupinfrontofyourbody.Alternateandrepeat4-6=mes.Nextinhaleandtakebotharmsup.Pauseforamoment.Exhalebotharmsbackdown.Repeat4-6=mes.Thenrest,takeafewbreaths,andno=cehowyoufeel.
*DonotliByourarmsifthereispaininyourshoulders,ratherallowyourarmstorisetoacom-fortablelevelonly,andthenlowerthembackdown.
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EXàINß
Tadāsana(MountainPose)in12Steps
1. Standwithyourkneesunderyourhipsandyourfeetunderyourknees.Pointyourfeetcomfortablystraightoutinfrontofyou.Al-lowyourweighttorestabitmoretowardyourheelsratherthanyourtoes.
2. LiByourtoes,spreadthemout,feelyourinnerandouterarchesliBingequally.Thenplaceyourtoesbackdown.
3. Micro-bendyourkneesasyoutoneorengagethemusclesinyourlegs.
4. Directthetopsofyourthighbonesback.5. Directyoursacrumdowntowardthespacebetweenyourheels(as
ifyouhadacattailandyouweretouchingthefloorwiththe=pofit).
6. Drawthearea,fromaboveyourpubicbonetoyournavel,gentlyintowardyourspine.
7. FeelaliBfromyournaveltoyoursternum.8. Thenext=meyoubreathin,liByourwholeribcageupandshoul-
dersupandback,allowthemtoremainbuoyant.9. Gentlydrawyourfrontlowerribstowardyourbacklowerribs.10. Broadenyourcollarbonesallowyourarmstorolloutabit.11. Moveyourthroattowardthebackofyourneck.12. Imaginethatyouarerisingver=callythroughthecrownofyour
head.
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Introduc.ontoOp.malBreathingforAsanaPrac.ce
Suppor=vebreathinginasanashelpstominimizetheriskofinjury,suchaslowerbackissues,andmaximizetheposi=vephysiologicbenefitsofasanaprac=ce,suchasimprovingrespira=on,lungcapacity,andvagaltone.
Theprac=cebelowhelpsyoutuneintoyourbreath.Inunderstandinghowtothebreathmovesandhowitmovesyourbody,youcandevelopadeeperrela=onshipwithyournervoussystem.
Inthisway,youcanconsciouslyuseyourbreathtoshiBthewayyoufeel–whetheryouneedtoaccessmoreenergyortocontainexcessiveenergy.
Here"showtointroducehowtousethebreathinasanaprac=ce:
No.cingBreath1. Lieonyourbackandno=ceyourbreath.Youdon’tneedtochangeanything,simplyfeel
theriseandfallofthebreath.2. No=cewhichislonger,theinhaleortheexhale.3. No=cewhichiseasier,theinhaleortheexhale.4. Con=nuethisawarenessprac=cefor1-3minutes–occasionallyremindingoftheinten-
=onandpurposeoftheprac=ce–awarenessofthebreath.
No.cingStructure1. Nextbringyourfeetupflatandvisualizeyourribcage.No=cethedimensionandthe
bordersofyourribcage.Ifyoulikeyoucanplaceyourhandsonyourlowerribstogetabejersenseofthisstructure.Asyoubreathe,no=ceyoursternum.No=ceyourcollarbones.No=cethespaceunderyourarms.No=ceyourbackribs.No=ceyourshoulderblades.No=cethemusclesbetweentheribs.No=cehowyourbreathmassagesandstretchesthosemuscles.No=cehowthediaphragmmassagesyourabdominalorgans.
2. Con=nuethisawarenessprac=cefor1-2minutes–occasionallyremindingoftheinten-=onandpurposeoftheprac=ce–awarenessofthestructuresofbreathing.
BreathingintoYourSpine1. Nowswitchyourawarenesstoyourspine.2. Asyouinhale,imagineyouarebreathingintoyourspine.3. Whenyouexhale,gentlydrawyourlowerabdomentowardyourspine.Feelthesupport
oftheexhaleinyourlowerback.4. No=cethatwhenyouinhale,yourthoracicspine,thepartofyourspinethatisajached
toyourribs,moves–lengtheningandstretchingout.5. Visualizeyourwholespinelengtheningonyourinhale–lubrica=ngandstretchingyour
spine,andinvigora=ngyourwholebody.
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TheBreathMovestheSpine,TheSpineMovestheLimbs1. Bringyourarmsdownbyyoursides.Onyournextinhale,no=ceyourbreathlengthening
yourspine.2. Nextvisualizethatasyouinhale,yourbreathmovesintoyourarmsandlegs.Whenyou
exhale,feelthelimbssoBenandrelax.3. Onyournextinhale,feelyourbreathmovingyourarmsupoveryourheadontothefloor
behindyou.4. Asyouexhale,drawyourlowerabdomengentlyinandallowthebreathtoloweryour
armsbackdowntothefloorbyyoursides.Repeatthisseveral=mes.Goasslowlyasyou’dlike,keepyourawarenessfocusedonyourbreath.
TryitOutInOtherPosi.ons1. Trythesameac=onwhilestandingorseated-armsupoveryourheadasyouinhale,
armslowerdownasyouexhale.2. Experimentwiththisbreathinginotherposesaswell.
*Pleasenotethatlearningthisstyleofbreathinginasanastakes=meandprac=ce.Prac=ceityourselfforawhileandfeelreallycomfortableandnaturalwithitbeforeyoutrytoteachit.
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RESTORATIVEYOGAPOSES
Restora3veTwist
Liedownonabolsterwithyourrightarmtotherightofthebolsterandyourle5arminfront.Yourbellyandchestwillbeonthebloster.Youmayenjoyplacingyourle5legontopofasecondbolster.Restfor5-10minutesandthendotheotherside.
Child’sPosewithBolster
Fromkneeling,separateyourkneeswiderthanyourhipsandplaceabolsterbetweenyourlegs.Liedownonyourbolsterwithyourheadturnedtooneside.A5er3-5minutes,pickupyourheadandturnittotheotherside.Restforanother3-5minutes.Thisposecanbechallengingforthosewithkneeproblems.Placearolledblanketbetweenthethighsandthecalves.AnotherrolledblanketcanbeplacedundertheanklesforsHffankleissues.Youcanalsoputablockunderyourbolstertomakeithigher.Youalsomightenjoyplacingathinlyfoldedblanketunderyourkneesandshins.
SupportedLegs-up-the-wallPose
Placeamatupagainstthewallandabolsterontopofthemat.Nextsitsidewaysontheedgeofyourbolsterwithyourrighthipupagainstthewall.Placeyourle5shoulderdownontheedge
ofthematandatthesameHmescootyourboLomrightuptothewall.Nextrolloverontoyourbackasyouli5yourfeetupthewall.Yourlowerbackwillrestonthebolster.Adjustthebolsterasneeded.RestunHlyourlegsfeelHnglyandsignalthatit’sagoodHmetocomeday.Youarewelcometodothisposewithoutabolster.
FollowalloftheseposeswithalongrestinSavasana(lyingflatonyourback.)
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RESEARCHREVIEW
Breit,S.,Kupferberg,A.,Rogler,G.,Hasler,G.(2018).Vagusnerveasmodulatorofthebrain-gutaxisinpsychiatricandinQlammatorydisorders.[Review].FrontiersinPsychiatryFrontiersResearch,Foundation.9.
• UniversityofBern,SwitzerlandandZurich,Switzerland• Discussvariousfunctionsofthevagusneverintreatingpsychiatricandgastroin-
testinaldisorders.• Thereispreliminaryevidencethatvagusnervestimulationisapromisingadd-on
treatmentfortreatment-refractorydepression,posttraumaticstressdisorder,andinQlammatoryboweldisease.
Meister,K,JuckelG.(2018).Asystematicreviewofmechanismsofchangeinbody-orientedyogainmajordepressivedisorders.Pharmacopsychiatry,51,73-8.
• DepartmentofPsychiatry,PsychotherapyandPreventativeMedicine,RuhrUniversi-ty,Bochum,Germany
• Thoughthereisempiricalevidenceforyogaasanadd-ontreatment,it"sstillunclearthemechanismunderlyingtheyogathatimprovessymptomsofdepression.
• Insystematicreviewtherewere441articles,5ofwhichmetcriteriatoinclude.• Psychologicalmechanismsaremindfulnessandrumination.Biologicalmechanisms
arevagalcontrol,heartratevariability[HRV],brain-derivedneurotrophicfactor[BDNF]andcortisol.
• #Resultssuggestthatbody-orientedyogacouldworkthroughsomeofthetheoreti-callypredictedmechanisms”.
Park,C.L.,Quinker,D.,Dobos,G.,Cramer,H(2019).Motivationsforadoptingandmaintainingayogapractice:Anationalcross-sectionalsurvey.JournalofAlternative&ComplementaryMedicine,25,1009-1014. % DepartmentofPsychologicalSciences,UniversityofConnecticut,&DepartmentofInternalandIntegrativeMedicine,Evang;FacultyofMedicine,UniversityofDuisburg-Essen,Germany. % Unknownreasonswhypeoplepracticeandcontinuetopracticeyoga % Cross-sectionalsurveyof1,702yogapractitionersinGermany.% Primaryreasonsincludedforbeginningayogapracticewererelaxationandprevention. % Themajorityofpractitionersstatedtheirreasonformaintainingayogapracticehadchanged.Preventionandspiritualitywerethereasonssitedformaintainingapractice.
©2021AshleyLester,LISW-CP,RYT500,NottobereproducedwithoutwriBenpermission.
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Reproducedwithpermissionoftheauthors.
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