Yoga for back pain and stress relief

Dear friends! Yoga therapy group classes for back pain and stress relief take place

every Monday at 7:15 pm and Saturday at 11:00 am at 1125 Howe st, Vancouver (the crossroad of Helmcken & Howe).

This programme is suitable for all levels of experience and flexibility (incl. very beginners). 

Registration for your first class is required.

 

These classes will be beneficial for those who are:

  • suffering from chronic back and joint pain and taking painkillers;

  • suffering from chronic depression and taking antidepressants on a regular basis;

  • suffering from sleep disorders and wishing to come off sleeping pills;

  • searching for a way to calm down your restless “monkey mind”;

  • suffering from occasional hypertension;

  • looking for a gentle and safe yoga practice;

  • eager to learn relaxation and stress management techniques to incorporate into your daily life;

  • wishing to increase energy levels and enjoy life free of stress and pain! 

The programme includes:

  • Complementary individual consultation before the classes commence;

  • Practical sessions 75-90 minutes long. These include physical work (asanas and vinyasas), breathing exercises (pranayama) and relaxation techniques  (yoga nidra, cyclic meditation sound yoga, different variations of savasana, mind concentration techniques and different meditation techniques);

  • Regular paper health tests on request (initial and subsequent);

  • Personalized set of exercises for home practice for each participant;

  • Body constitution test according to Ayurveda (dosha test) and individual recommendations on daily regimen and lifestyle (on request). 

Together we will work hard to eliminate the causes of back pain as well as to reduce anxiety and stress levels. We will also concentrate on improving your quality of sleep and increasing your metabolism so that you can live a better life.  You will get full support, attention and care from the course supervisor. Throughout the programme, each participant will receive personalized care specific to the individual’s case.

Class Format: Group up to 8-10 participants maximum. You can join group classes any time but registration is required. Complementary individual consultation and practice recommendations before the classes. Number of participants is limited.

 

Location: 1125 Howe st., Vancouver, Canada. Click here to view the map.

Fees:

Single group-class admission - $15

4 session package - $55

8 session package - $100

Private 1-on-1 class – $65 per 75 mins session

Course supervisor: yoga teacher Ksenia Belova. Click here to know more about Ksenia.

 

Class Format

 

Group up to 8-10 persons. You can join group classes any time but registration is required. 

Classes take place every Monday at 7:15 pm and Saturday at 11:00 am. The duration of each class is 75-90 minutes.

 

The method is based on the effects of hatha yoga and yoga therapy on the physical body, mental health and emotional stability. For the best results, we will learn some specific yoga and relaxation techniques.   

  1. Physical exercises. Yoga therapy for the spine: traction techniques, variations of marjaryasana and vyyamas  (articular gymnastics). Yoga asanas and viniyasas.

  2. Relaxation. Yoga nidra, cyclic meditation and different variations of savasana.

  3. Breathing exercises. Pranayama and prana vyayama.

  4. Methods  increasing  concentration abilities. Various meditative techniques.

  5. Yoga of sound. Mantra Yoga and different sound resonance techniques.

Click here to know more about these techniques 

 

This programme is based on the materials of:

- Artem Frolov, medical doctor and yoga teacher from Saint Petersburg, Russia.

- Ilya Zhuravlev and Olga Pakhomova, yoga teachers, Moscow, Russia.

 

Programme effectiveness and scientific evidence

The stress of modern day life can bring our nervous system out of balance and have a negative impact on mental and physical wellbeing.  One of the primary reasons for back pain is high levels of stress, alongside posture, tight or weak muscles, or other reasons.

 

The main goal of this program is to relieve back pain and eliminate its causes with the help of yoga therapy methods. These includes reducing stress level and strengthening the physical body.Regular yoga practice can significantly improve the body condition. It also helps to reduce levels of cortisol - the stress hormone. Cortisol is released when we are stressed out, being panicked or anxious. If one is constantly stressed, cortisol tends to accumulate within the body. This can lead to potentially dangerous consequences. Yoga activates the parasympathetic nervous system, or the "rest and digest" mechanisms of the body.

 

There are several studies describing the effects of yoga on reducing stress level and back pain relief. Here are some of them for your reference.

1) Effects of Combined Physical Exercise, Yoga, and Mindfulness Meditations for

Stress Relieve in Employees

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241323/

 

2) Guided Intervention through Scientific Method of Meditation for

Management of Stress and Depression among College Students

https://www.ijsr.net/archive/v5i11/ART20163172.pdf

 

3) Complimentary Effect of Yogic Sound Resonance Relaxation Technique in

Patients with Common neck pain

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2010;volume=3;issue=1;spage=18;epage=25;aulast=Yogitha

 

4) Immediate Effect of Mind Sound Resonance Technique on State Anxiety and

Cognitive Functions in Patients Suffering from Generalized Anxiety Disorder:

A Self-Controlled Pilot Study

http://www.ijoy.org.in/article.asp?issn=0973-6131;year=2015;volume=8;issue=1;spage=70;epage=73;aulast=Dhansoia

 

5) Effect of Yoga Practices in Reducing Counterproductive Work Behavior and its

Predictors

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4919969/

 

6) Yoga vs. Physical Therapy vs. Education for Chronic Low Back Pain in

Predominantly Minority Populations: Study Protocol for a Randomized Controlled Trial

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3944007/

 

7) Potential Self-Regulatory Mechanisms of Yoga for Psychological Health

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179745/

 

8) A Pragmatic Multi-Centred Randomised Controlled Trial of Yoga for Chronic

Low Back Pain: Trial Protocol

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2856861/

 

9) Mediators of Yoga and Stretching for Chronic Low Back Pain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3652191/

 

10) Blood Pressure and Heart Rate Variability during Yoga-Based Alternate

Nostril Breathing Practice and Breath Awareness

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4247229/

 

11) Effect of Yoga on Depression and Somatic Symptoms of Women Labourers

https://www.ijsr.net/archive/v5i1/NOV152834.pdf

 

12) The effects of Yoga on Anxiety and Stress

http://www.altmedrev.com/publications/17/1/21.pdf

 

13) Can The Cyclic Meditation Intervention Help To Manage Job Stress

Effectively?

https://www.ijsr.net/archive/v4i1/SUB15941.pdf