Tr.uCore Pain Relief, Injury Prevention, Excercise Intervention

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Why Does Yoga Reduce Stress?

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For many years, people have practiced yoga to relieve anxiety, depression or stress. Anecdotal evidence has shown the mental health benefits of yoga, but in recent years more and more studies have backed this up with scientific studies. This begs the question; how does yoga work its magic? What is the science behind this “feel good” practice?

If we look at stress on a chemical level, we see that elevated levels of the hormone cortisol are present in those who have depression and anxiety. Cortisol is a hormone that responds to stress. When those levels are elevated, we are in “fight or flight” mode. This is necessary when the body is in danger and needs to respond quickly to avoid injury or pain. However, If we  are unable to control this we remain in “fight or flight” mode when there is no imminent danger. When this happens, we are always on our guard….as if we’re constantly being chased by a bear. Then we can suffer from depression, anxiety, suicidal thoughts, or chronic pain. It is essential that we find ways to adjust the hormone cortisol to avoid these negative effects of high cortisol levels.

Yoga has been shown to be effective in lowering cortisol levels and therefore decreasing stress. In studies where cortisol levels were recorded prior to, and after consistent yoga practice, subjects who practiced yoga showed significant decreases in their cortisol levels. This can be helpful in all aspects of life. Leveling out those hormone levels can help people feel better, interact and communicate better in family and work relationships, and also provides clarity of mind and better focus for complex tasks.

Although yoga is not the answer for all life’s struggles, it is a practice that helps decrease stress efficiently and without side effects or invasive treatments.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop us a line at lorie@trucoremethod.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention  sign up for our newsletter here or follow us on social media

Feeling Stressed? Try Stretching

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Why do people feel more relaxed after yoga class? Is it the movement? The breathwork? Stretching those tight muscles? Yes, yes and yes! It’s all of those things. However, stretching alone can help a lot to decrease the stress in your life.

Studies have shown that stretching decreases the production of cortisol, and exercise increases serotonin levels. Cortisol is the hormone that regulates the stress response. It plays important functions, such as responding to danger, and controlling blood pressure. However, when we have too much cortisol in our system the body reacts as if it is in danger and produces the” “fight or flight” response….blood pressure and heart rate increase, muscles become tense, digestion may be compromised, and emotional stress accompanies the physical stress we feel.

A great way to combat these unwanted symptoms is stretching. Stretching increases blood flow, decreases cortisol and increases serotonin (a neurotransmitter that stabilizes mood and is sometimes called the “happy chemical.”) This explains why the stretching that happens in yoga class can lead to a quieter mental state and reduced anxiety.

When you don’t have time to join a yoga class, stretching is something that can be done at home on your own. It doesn’t require any special equipment or props and it’s ease\y to schedule into your day. For effective stretching, remember these tips:

  • Stretch Every Day: Plan a time that works best for your schedule and needs. For example, stretching before bed can help you sleep. Stretching first thing in the morning gets your day off to a good start. Stretching prior to exercise warms up the muscles and increases blood flow. Stretching after exercise helps muscles recover better from a workout.
  • Hold Stretches for 30-60 Seconds: Many people hold a stretch briefly. Initially when you stretch a muscle, it actually contracts. With time the muscle lengthens and you feel the muscle release and relax. Remember, your muscles did not get tight overnight, so give them the time they need to lengthen and stretch.
  • Watch Out for Compensation: Often when we stretch a muscle, other body parts (shoulders, low back, hips, etc.) kick in. Be aware of the shoulders hunching up, the low back is arching or the glutes tightening up and give them the mental cue to settle down.

For more a targeted stretching program or to book a yoga class according to your schedule, check out our Flexbooking, visit our website or give us a call at (720) 295-6091.