G.R.A.C.E & Yoga
The Effects of Yoga for PTSD Survivors
Yoga is an ancient practice, that focuses on the mind, body, and spirit. It is believed that around 2000 years ago, Patanjali collected the practice of yoga, in his work, the Yoga Sutras. The Yoga Sutras contain 195 statements, that are thought to be a guide book for yoga. Yoga consists of what are known as the eight limbs: yamas (restraints), niyama (observances), asana (physical postures), pranayama (breath), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation), and Samadhi (absorption). When you say yoga, most Westerners, think what is called asana, or the physical postures of yoga (yoga journal). Examples would be warrior one, and down dog. Most people think that to practice yoga, one needs to be flexible, and a hippie (which is fine if you are). But truth is, anyone can practice yoga, and you can still eat meat while you do.
There are several benefits to practicing yoga, reduced anxiety level, protects the joints, protects the spine, boots the immune system, and lowers blood pressure. Yoga also can improve focus, among many other benefits. By using the breath, or pranayama, it allows the practitioner to bring their mind to the present moment, and to gain a deeper sense of self. In an article written by West, Liang, and Spinazzola, entitled Trauma Sensitive Yoga as a Complementary Treatment for Posttraumatic Stress Disorder: A Qualitative Descriptive Analysis, (2017) note that yoga has also been known to benefit eating disorders, schizophrenia, and ADHD (p.176). They also note that focused breathing, aids in emotion regulation control.
West, Lang, and Spinazzola, (2017), state that while there has been a significant amount of research on the use of yoga to aid in the treatment of PSTD, there has been little in the study of yoga, and PTSD related to childhood trauma. In their study, there were 31 women, ranging in age from 18-58, that were victims to on-going repeated physical, or sexual abuse in childhood. Also, important to note is that parents or siblings were most often the abuser. There were five specific themes that were used; gratitude, and compassion, relatedness, acceptance, centeredness, and empowerment or G.R.A.C.E. Their study found that mindful movement, and awareness helps to regulate arousal, and increase the ability to experience emotions in an environment that is safe. It also allowed the participants to feel safe in their own body. This is something I think that would be extremely important after experiencing any kind of abuse. Participants also noted that it gave them the ability to apply G.R.A.C.E. in their lives off the yoga mat.
On a more personal level, while in yoga training, one of the requirements is to do 10 hours of community service, I taught someone with multiple sclerosis, but one of my classmates taught in the women’s correctional facility. I would imagine that by teaching in this environment, she was teaching to many that suffered from various forms of trauma. What was amazing to me was how badly these women wanted it, and needed it. What an opportunity to change the way these women see themselves, and to teach them that they are of value, and that they can turn their lives around. This classmate was trying to get the jail to let her use a bigger room, because she was having to turn people away.
In conclusion, yoga is an amazing tool, the best tool in my opinion for self-care. Yoga can be used for both mental health, and physical health. Yoga is accessible to anyone and everyone. You don’t have to do the fancy postures (asanas), to practice yoga. If all you do is sit in the present moment and breathe, that is yoga. If you compliment yourself or someone else, instead of being negative, that is yoga. Most importantly yoga is the way you live off the mat.
References:
West, J., Liang, B., & Spinazzola, J. (2017) Trauma Sensitive Yoga as a Complementary Treatment for Posttraumatic Stress Disorder: A Qualitative descriptive analysis. International Journal of Stress Management, 24 (2), 173-195. Doi: 10.1037/str0000040.
Yoga Poses, Classes, Meditation, and Life – On and Off the Mat – Namaste. (n.d.). Retrieved June 17, 2017, from https://www.yogajournal.com/?_escaped_fragment_=