METHOD: Forty eight healthy volunteers who participated in the practice of yoga over a period of 4 months were assessed on the Subjective Well Being Inventory the SWBI before and after the course in order to evaluate the effect of yoga on subjective feelings of well-being and quality of life.
RESULTS: A significant improvement in 9 of the 11 factors of the SWBI was observed at the end of 4 months in these participants.

Damodaran, A., et al (2002). Therapeutic potential of yoga practices in modifying cardiovascular risk profile in middle aged men and women. J Assoc Physicians India. 50, 633-40.

METHOD: Twenty patients with mild to moderate essential hypertension underwent yogic practices daily for one hour for three months.
RESULTS: Results showed decreased blood pressure blood glucose, cholesterol and triglycerides and improved subjective well-being and quality of life.

Harinath, K., et al. (2004). Effects of Hatha yoga and Omkar meditation on cardiorespiratory performance, psychologic profile, and melatonin secretion. J Altern Complement Med 10, 261-8.

METHOD: Thirty healthy men were randomly divided into two groups. Controls performed body flexibility exercises for 40 minutes and slow running for 20 minutes during morning hours and played games for 60 minutes during evening hours daily for 3 months. Group 2 subjects practiced selected yogic postures for 45 minutes.
RESULTS: Yogic practices for 3 months resulted in improved cardiorespiratory performance and psychologic profiles. Plasma melatonin also increased after three months of yogic practices.

Baldwin, M. C (1999). Psychological and physiological influences of Hatha Yoga training on healthy, exercising adults. (yoga, stress, wellness). Dissertation Abstracts International Section A: Humanities and Social Sciences 60, 1031.

METHOD: The purpose of this study was to explore the psychological and physiological differences between adult exercisers who added a weekly yoga class to their regular exercise program and those who did not. Subjects were pre tested and post tested for mood state, stress response, recovery heart rate, and spinal/hamstring flexibilty. Over a period of eight weeks, subjects in both groups continued their normal exercise habits and maintained exercise logs. Subjects in the Yoga Group added a weekly yoga class. Subjects in the Control Group received a yoga class at a later time. At the end of eight weeks, exercise logs were collected and post tests were conducted.
RESULTS: The results suggested: (1) more positive mood change in the Yoga Group over eight weeks, (2) more immediate positive affect from yoga than from cardiovascular or resistance training activities, (3) more compliance with yoga than with cardiovascular or resistance training activities, (4) comparable perceived exertion ratings for 'moderate' Hatha Yoga and routine aerobic exercise, (5) an 8% gain in spinal and hamstring flexibility in the Yoga Group over eight weeks, and (6) decreased vulnerability to stress in the Yoga Group, at the same time that sources of stress for that group increased.

Madanmohan, Udupa, K., Bhavanani, A.B., Shatapathy, C.C. & Sahai, A. (2004). Modulation of cardiovascular response to exercise by yoga training. Indian Journal of Physiology and Pharmacology, 48, 461-5.

METHOD: This study reports the effects of yoga training on cardiovascular response to exercise and the time course of recovery after the exercise. Cardiovascular response to exercise was determined by the Harvard step test using a platform of 45 cm height. The subjects were asked to step up and down the platform at a rate of 30/min for a total duration of 5 min or until fatigue, whichever was earlier. Heart rate (HR) and blood pressure response to exercise were measured in the supine position before exercise and at 1, 2, 3, 4, 5, 7 and 10 minutes after the exercise.
RESULTS: Exercise produced a significant increase in HR, systolic pressure and a significant decrease in diastolic pressure. After two months of yoga training, exercise-induced changes in these parameters were significantly reduced.

Manchanda SC. Narang R. Reddy KS. Sachdeva U. Prabhakaran D. Dharmanand S. Rajani M. Bijlani R. (2000). Retardation of coronary atherosclerosis with yoga lifestyle intervention. Journal of the Association of Physicians of India. 48, 687-94.

METHOD: Yoga effects were evaluated on retardation of coronary atherosclerotic disease. In this prospective, randomized, controlled trial, 42 men with angiographically proven coronary artery disease were randomized to control and yoga intervention groups and were followed for one year. The active group was treated with a user-friendly program consisting of yoga, control of risk factors, diet control and moderate aerobic exercise. The control group was managed by conventional methods i.e. risk factor control and American Heart Association step I diet.
RESULTS: At one year, the yoga group had fewer anginal episodes per week, improved exercise capacity and decreased in body weight. Serum total cholesterol, LDL cholesterol and triglyceride levels also decreased as compared with the control group. Revascularisation procedures (coronary angioplasty or bypass surgery) were less frequently required in the yoga group. Coronary angiography repeated at one year showed that significantly more lesions regressed (20% versus 2%) and less lesions progressed (5% versus 37%) in the yoga group.

Telles, S., Joshi, M., Dash, M., Raghuraj, P., Naveen, K.V., & Nagendra, H.R. (2004). An evaluation of the ability to voluntarily reduce the heart rate after a month of yoga practice. Integr Physiol Behav Sci., 39, 119-25.

METHOD: This study determined whether yoga reduced heart rate and whether the reduction would be more after 30 days of yoga training. Two groups (yoga and control, n = 12 each) were assessed on Day 1 and on Day 30. During the intervening 30 days, the yoga group received training in yoga techniques while the control group carried on with their routine. At each assessment the baseline heart rate was recorded for one minute. This was followed by a six-minute period during which participants were asked to attempt to voluntarily reduce their heart rate, using any strategy.
RESULTS: Both the baseline heart rate and the lowest heart rate achieved voluntarily during the six-minute period were significantly lower in the yoga group on Day 30 compared to Day 1 by a group average of 10.7 beats per minute (i.e., bpm) and 6.8 bpm, respectively. In contrast, there was no significant change in either the baseline heart rate or the lowest heart rate achieved voluntarily in the control group on Day 30 compared to Day 1.

Yogendra, J., et al. (2004). Beneficial effects of yoga lifestyle on reversibility of ischaemic heart disease: caring heart project of International Board of Yoga. J Assoc Physicians India 52:283-9.

METHOD: Angiographically proven coronary artery disease patients were given a Yoga Program. RESULTS: At the end of one year of yoga training, total cholesterol was reduced by 23% in the yoga group as compared to 4% in controls and serum LDL cholesterol was reduced by 26% in the yoga group as compared to 3% in the control group.

Schell, F. J., Allolio, B., & Schonecke, O. W. (1994). Physiological and psychological effects of Hatha-Yoga exercise in healthy women. International Journal of Psychosomatics 41, 46-52.

METHOD: Heart rate, blood pressure, and the hormones cortisol, prolactin and growth hormone were measured in a yoga group and a control group of young female volunteers reading in a comfortable position during the experimental period.
RESULTS: The yoga group had decreased heartrate during yoga. The yoga group had higher scores on life satisfaction and lower scores on excitability, aggressiveness, openness, emotionality and somatic complaints and coping with stress and mood by the end of the experiment. The yoga group also had higher scores on high spirits and extravertedness.



Yoga and Carpal Tunnel

Garfinkel, M.S., Singhal, A., Katz, W.A., Allan, D.A., Reshetar, R. & Schumacher, H.R.J. (1998). Yoga-based intervention for carpal tunnel syndrome: a randomized trial. JAMA, 280, 1601-1603.

METHOD: Forty-two individuals with carpal tunnel syndrome were assigned to a yoga group receiving 11 yoga postures designed for strengthening, stretching, and balancing each joint in the upper body along with relaxation given twice weekly for 8 weeks. Patients in the control group were offered a wrist splint to supplement their current treatment.
RESULTS: Yoga was more effective than wrist splinting or no treatment in relieving symptoms and signs of carpal tunnel syndrome including grip strength, pain intensity, sleep disturbance, Phalen sign, and Tinel sign, and in median nerve motor and sensory conduction time.

Yoga and Hypertension

Murugesan R., Govindarajulu, N., & Bera, TK. (2000). Effect of selected yogic practices on the management of hypertension. Indian Journal of Physiology & Pharmacology. 44, 207-10.

METHOD: Thirty three hypertensives, were assessed on systolic and diastolic blood pressure, pulse rate and body weight. The subjects were randomly assigned to three groups: a yoga group, a group who received medical treatment by the physician and a control group. Yoga was offered in the morning and in the evening for 1 hr/session for 11-weeks. Medical treatment comprised drug intake every day for the experimental period.
RESULTS: The result of pre-post test revealed that both the treatment stimuli (i.e., yoga and drug) were effective in controlling the measures of hypertension.

Yoga and Insomnia

Khalsa, S.B. (2004). Treatment of chronic insomnia with yoga: a preliminary study with sleep-wake diaries. Applied Psychophysiology and Biofeedback, 29, 269-78.
METHOD: A simple daily yoga treatment was evaluated in a chronic insomnia population consisting of sleep-onset and/or sleep-maintenance insomnia and primary or secondary insomnia. Participants maintained sleep-wake diaries during a pretreatment 2-week baseline and a subsequent 8-week intervention, in which they practiced the treatment on their own following a single in-person training session with subsequent brief in-person and telephone follow-ups.
RESULTS: Improvements were noted in sleep efficiency, total sleep time, total wake time, sleep onset latency, wake time after sleep onset, number of awakenings, and sleep quality measures based on sleep-wake diary entries and averaged in 2-week intervals.

Yoga and Back Pain

Sherman, K.J., Cherkin, D.C., Erro, J., Miglioretti, D.L. & Deyo, R.A. (2005). Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med, 143, 118.

METHOD: 101 adults with chronic low back pain were given 12-week sessions of yoga or conventional therapeutic exercise classes or a self-care book.
RESULTS: Back-related function in the yoga group was superior to the book and exercise groups at 12 weeks and at 26 weeks.

Williams, K.A., Petronis, J., Smith, D., Goodrich, D., Wu, J., Ravi, N., Doyle, E.J. Jr., Gregory-Juckett, R., Munoz-Kolar, M., Gross, R. & Steinberg, L. (2005). Effect of Iyengar yoga therapy for chronic low back pain. . Pain, 115, 107-17.

METHOD: A randomized control trial was conducted in subjects with non-specific chronic low back pain comparing Iyengar yoga therapy to an educational control group. Both programs were 16 weeks long. RESULTS: Analyses revealed significant reductions in pain intensity (64%), functional disability (77%) and pain medication usage (88%) in the yoga group at the post and 3-month follow-up assessments.

June 1, 2005, For immediate release
PILATES AND YOGA PROVIDE WELCOME BENEFITS
Exercises lead to flexibility, relief of menopause symptoms and less back pain

NASHVILLE, Tenn.  Pilates and yoga, often referred to as "mind-body" activities, show promising benefits which include increased flexibility, improved quality of life, relief of the symptoms of menopause, and some reduction of lower back pain. The findings came from two studies presented today at the 52nd American College of Sports Medicine (ACSM) annual Meeting in Nashville, Tenn.

One study looked at the effects of yoga on quality of life and flexibility in perimenopausal and postmenopausal women. Researchers at Richard Stockton College of New Jersey in Pomona studied six women, ages 44 to 62, who participated in a one-hour-long yoga class twice a week for eight weeks. Participants were also given a home exercise program, and instructed to practice on the days when they were not in class. The yoga program used in the study was lyengar, which focuses on a specific sequence of poses that address menstrual disorders, menopause and pregnancy.

"Five of the six women who participated in the yoga program had an increase in low back flexibility, and five out of six had reduced menopause symptoms," said M. Alysia Mastrangelo, Ph.D., PT, lead author of the study. "Those who experienced menopause relief had a decrease in hot flashes and night sweats."

Mastrangelo points out that a benefit of increased flexibility is that this often helps reduce lower back pain. In addition, more flexibility can one to more easily perform activities of daily living such as housekeeping, gardening and shopping.

The study that looked at benefits of Pilates-based mat exercises involved 22 people over a 12-week period. All participants had experienced some lower back pain. Fifteen participated in an hour-long Pilates-based mat exercise program, while the other seven continued their normal daily activities but did not participate in Pilates. At the end of the study, both groups had a decrease in lower back pain, but those who participated in the Pilates program had a greater reduction in pain.

"We also saw that the lower back pain was significantly decreased in certain areas of the lower spine" said lead researcher, Susan Graves, Ed.D. "The study really raised a number of questions, and we would like to study Pilates exercise further, with larger groups, and be able to look at how different age groups do with this type of exercise as a method to control back pain. We know that many exercises are effective in helping reduce lower back pain, when done in a controlled setting. Clearly we need to understand more about why, and if there are particular techniques that provide greater benefits.â€

ACSM' 52nd Annual Meeting is going on now at the Gaylord Opryland Resort and Convention Center. For more information on the event, or to speak with ACSM Communications and Public Information staff, please call (615) 458-0996.

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 20,000 international, national, and regional members are dedicated to promoting and integrating scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

NOTE: The conclusions outlined in this news release are those of the researchers only, and should not be construed as an official statement of the American College of Sports Medicine.

FOR MORE INFORMATION: ACSM' 52nd Annual Meeting takes place June 1-4, 2005. After June 6, please call the ACSM Communications and Public Information office at (317) 637-9200 ext. 117 or 127.