Yoga + Physical Therapy = Therapeutic Yoga
“The part can never be well unless the whole is well.” – Plato
I attended my first yoga class over 20 years ago and I remember thinking that I felt amazing mentally, physically and spiritually. I had tried many different types of exercise over the years but nothing left me with this feeling I had after practicing yoga.I also realized how many “PT exercises” are actually yoga poses with added breath and how essential the breath is when used correctly. I was hooked and had to find out more so I started my yoga teacher training process within the next year. As I learned more, I began incorporating more yoga poses and breathing techniques into my PT exercises and home programs for clients with wonderful results.
The western medical community is finally realizing that true health encompasses more than just the physical body. The word yoga means “to yoke” together the mind, body and spirit. Yoga came out of ancient India thousands of years ago and follows an eight-limbed path. The 8 limbs are a moral guide for living that complement the goals of any spiritual tradition.The 8 limbs of yoga as found in Patanjali’s Yoga Sutras are:
The Yamas (ethical guidelines) - non-harming, non-stealing, truthfulness, sexual restraint and non-hoarding
The Niyamas (spiritual observances) - cleanliness or purity, contentment, discipline, self-study and devotion to God
Asana - physical postures
Pranayama - breathing exercises or life force
Pratyahara - withdrawal and freedom of attachment
Dharana - concentration or focus
Dhyana - meditation
Samadhi - oneness
In the West, we focus mainly on two of the limbs, asana and pranayama.The goal of yoga is overall balance in practice and in life.
Yoga is a powerful system that promotes health and well being and can be used as both preventive and rehabilitative medicine. There is a growing body of evidence suggesting that yoga has serious therapeutic benefits. Here are several ways that yoga heals: increases flexibility, strengthens muscles, improves posture and balance, improves immune function, improves lung function, increases oxygenation of tissues, improves joint health, nourishes intervertebral discs, improves foot function, increases lymph circulation, relaxes and improves the function of the nervous system, improves brain function, lowers levels of the stress hormone cortisol, lowers blood sugar, lowers blood pressure, lowers cholesterol, improves heart health, improves bowel function, relieves pain, lowers the need for medications, improves psychological health, encourages community and leads to healthier habits. Do you need any more reasons? One of my favorite books is Yoga As Medicine by Dr. Timothy McCall, MD. In Dr. McCall’s book there are chapters on varying diagnoses, such as back pain, anxiety, depression, headaches, infertility, heart disease, arthritis and menopause, and recommendations on specific yoga poses that may help with each.
Many people do not think they can practice yoga because they are “not flexible”. ANYONE can practice yoga. Those students who are very flexible, or hypermobile, need to be careful and focus more on the strengthening poses most likely. You just have to find the right class and the right teacher and decide on your intention. Why do you want to practice yoga? What is your goal? What does your body and mind need? That may vary from day to day. There are wide varieties of yoga classes offered in our area and online: gentle yoga, chair yoga, powerful flows (one pose per breath), mindful flows (slower flows following the breath), deep stretch, restorative and the list goes on and on. Hospitals offer yoga classes for cancer patients and survivors. Most senior living communities offer senior yoga classes. Healthcare practitioners may offer therapeutic yoga which is specifically tailored to the client’s needs or injuries to help with rehabilitation. Props such as yoga blocks, straps, blankets or bolsters should be available and encouraged during class. Modifications should be offered for poses that are difficult or not accessible. There are some yoga poses that may not serve you and your body so don’t do them. Listen to your body and don’t be afraid to ask for help. If you have never practiced yoga, start with a beginner class or get help 1:1 from an instructor or therapist. A short 10-15 minute flow several times per week will be more beneficial than one long class, as is the case with most exercise.
We offer 1 on 1 individual therapeutic yoga sessions here at Congruency. What can a client expect from a session? We will assess your overall health and wellness goals and see where yoga can be of most benefit. Frequently people are coming in with injuries and they are fearful of returning to their regular yoga class. Some have never been to a yoga class and are interested in safely getting started. Many need a more restorative yoga routine to help with sleep and calm the nervous system. Specific modifications will be offered for all poses and tailored to the client’s needs and goals. Instructions are given on what is safe and what is not safe for each person. Proper alignment in each pose is key for healing and to prevent injuries. Several poses in yoga require a significant amount of strength and stability so modifications must be made to prevent injuries. Yoga should never hurt or injure. Frequently a short yoga program is developed that a client can practice at home. There are numerous benefits to practicing a routine developed specifically for you with your goals in mind.
Most of us just need to slow down, breathe, pay attention and turn inward. Yoga can be a wonderful part of your healing and wellness journey. In the words of B.K.S. Iyengar, “Words fail to convey the total value of yoga. It has to be experienced.” Give yoga a try and see how you feel physically, mentally and spiritually after your practice. Please do not hesitate to reach out to us if you would like to safely get started or have any questions. We are always here for you.
Cay Moore, PT, PYT-c
