Translation: Seated forward bend
Type of Pose: forward bend
Stretches back of entire body from heels to head (including spine, lower back & hamstrings)
Stimulates organs including intestines, kidneys & liver
Therapeutic for high blood pressure, infertility, insomnia, & sinusitis
This article briefly discusses what pranayama (breath control) is, & a couple of breathing techniques to practice & start relieving anxiety!
This recent study titled, “Military-Tailored Yoga for Veterans with Post-traumatic Stress Disorder” was published in February 2018, and was featured in the May-June 2018 edition of the publication Military Medicine.
In the research study, a yoga intervention was provided to combat military veterans (mostly Army Veterans) who struggle with symptoms of post-traumatic stress disorder. The yoga intervention included a weekly 60 minute yoga session for 6 weeks. Data was collected both before and after the intervention, and the classes were vinyasa-style with a trauma-sensitive/military-culture informed approach, as described by the article:
“Elements of trauma-sensitive yoga include no hands-on adjustment of participants’ postures during the classes, the avoidance of potentially vulnerable yoga positions such as “happy baby,” body sensing, using the English- language name vs. the Sanskrit name for each yoga pose, and giving participants the option of keeping their eyes open throughout the class. [This] protocol also includes modifications for participants with combat-related wounds, traumatic injuries, and other health conditions that may warrant adaptive yoga practices.”
Twenty-three veterans met the eligibility criteria for the study, 18 veterans completed five out of seven consecutive weeks of the yoga intervention, for a completion rate of 78.3%. The primary marker utilized was the PTSD Checklist (military version) score. Participants also completed the Patient Health Questionnaire, the Beck Anxiety Inventory, the Pittsburgh Sleep Quality Index, and the Mindful Attention Awareness Scale both prior to the intervention and after.
After completing the yoga intervention, researchers found a decrease in the PTSD symptoms of the participants, as well as decreased insomnia, depression, and anxiety symptoms, in addition to an increase in mindfulness. It is important to note that the intervention included techniques specifically for a military audience and trauma-sensitive audience. This shows that when appropriately performed, trauma-sensitive yoga is beneficial for improving the PTSD symptoms of combat military veterans.
Overall, presenting yoga as a means of coping with PTSD symptoms is a great option for veterans, and at the National Personal Training Institute there is a large percentage of students who are veterans enrolled in the Yoga Teacher Training Program. These veterans learn several techniques to aid in their own personal journeys as well as learning to teach & guide others who may be facing struggles of their own.
To read more about this study, please view the full article here:
TRANSLATION: Crane or Crow Pose
TYPE OF POSE: Arm Balance Pose
Strengthens wrists, arms & shoulders
Stretches upper back & inner thighs
Improves core strength & balance
“I have been taking Yoga through National Personal Training Institute since the end of July and it has truly been enlightening.
Our teacher, Megan is amazing! With over 25 years of experience, she has studied and trained in India and has taught Yoga in other countries. Megan isn’t your typical hottie in Yoga pants type of instructor that you see here in the United States trying to make a buck. Yoga is her life and she lives through the teachings. She conducts her classes with a great mix of grace and good humor and is very cooperative with all of her students.
She has a very carefree and loving attitude and is always available to listen to her students to find out what they’re going through to better understand how to help fix them. She teaches us terms in Sanskrit as well as the simple terms (downward dog, child’s pose, etc…) to help challenge our minds and make us more knowledgeable as future instructors.
After retiring from the Navy after 23 years of service, 15 of them being attached to the Marine Corps, I completely destroyed my body. I have had back problems for over 20 years, two foot surgeries, hamstring surgery and a shoulder surgery in February that has really slowed me down. Yoga has been great therapy in helping me recover and in helping me learn to adjust to a new world outside the military.
Yoga works on the mind, body and soul and is teaching me patience through breathing.
In just seven weeks of class, I have strengthened my will power as well as my power of concentration. It is helping me to get rid of my anger, resentment, fear and self-doubt and focus more on self-realization.
Megan’s teachings also include the anatomy and physiology and teach you what muscles are affected through each posture to include how our fascia is connected throughout the body. She started the course by handing out a student guide on the first day, which we go through weekly and is super easy to follow along with. She had us teaching each other simple sequences by the end of the first week, which helped everyone erase any self-doubt about being an instructor and boosted everyone’s confidence right away!
Her motivation and positive attitude have carried over into my personal life and I find myself always referring back to: finding your breath, letting go, and living in this moment, as these are just a few of the things that she has instilled in the whole class.
I would recommend this course to anyone looking to become a Yoga Instructor or just wanting to find a better path in life. You will walk away very satisfied and a whole new person! And you’ll be an expert in drawing Yoga stick figures!”
-Todd P. Graduating January 2019
TRANSLATION: Lord of the dance
TYPE OF POSE: Leg Balance
Improves balance, posture & concentration
Strengthens legs & ankles
Stretches the chest & shoulders
Stretches the core, thighs, & groin
We are currently enrolling for our next Yoga Teacher Training course! It will begin IN October & will be held in the evenings at our San Diego location.
Contact us if you're interested!!
“At first I was so against Yoga, I felt as if I didn't need someone to guide me through a stretch. After being a part of Yoga for a month now, I have come to realize is more than a stretch; this class is amazing and the instructor is awesome. She is very down to earth and so personable it makes the class that much more interesting and fun. I have learned so much about my body and how to help other achieve their goals when it comes to yoga and everything that it involves. I am so looking forward to the next 5 months and being able to learn the skills to help others. If you have any doubts about Yoga and what it can do for you; try it..... your experience will be unforgettable.”
Graduating January 2019