1. Mindful Yoga for Self Care
Nikola Ellis
MCAP, C-IAYT, ERYT

2. Mind-Body Programs

3. Self Care

4. Mindfulness Meditation Vs Mindful Yoga

5. Mindful Yoga

6. Yoga - The Research
Study 1 (Journal of Clinical Oncology, 2010): Yoga improves sleep problems and fatigue and reduced the need for sleep medication.
Study 2 (University of Texas Anderson Cancer Center, 2011): Yoga improves quality of life and lowers cortisol levels.
Study 3 (University of York, UK, 2010): Yoga helps to reduce anxiety, depression, fatigue, quality of sleep, mood, spiritual well being and stress.
Study 4: (Journal of Affective Disorders, 2005): Depression scores improved by 50%, anxiety scores by 30%, and overall well-being scores by 65% in a group of women participating in a 3 month yoga program.

7. The Benefits of Mindful Yoga
Studies show that mindful yoga benefits include:
Lower stress hormones
Reduce fatigue
Improve sleep
Reduce stress & anxiety
Enhance coping and wellbeing

8. Why Mindful Yoga, not Meditation?

9. Creating Connection Disconnection from the body Intrusive thoughts
Intensely uncomfortable feelings
Mindful Yoga: “positively influences the ability to sense and tolerate physiological sensation.”
(David Emerson, Bessel van der Kolk, et al.2009).

10. Regulating the Autonomic Nervous System (ANS)

11. ANS & The Breath

12. Mindful Yoga & The Breath
Smooth, long exhalation enhances PNS response and calms the body/mind.
Alternate Nostril Breathing:
“The observations of this study suggest that the yogic exercise of A.N.B. influences the parasympathetic nervous system significantly.” Sinha et al

13. Move, Breathe, Calm
Movement improves circulation, mood, mobility and strength.
Gradual settling of the mind through body and breath work.
Preparation for seated breathing and meditation.
Alternative to meditation and breathing practices.

14. Let’s Practice!

15. Thank you
Nikola Ellis