Integrating Yoga and Mindfulness Techniques In A Wellness Program

1. Integrating Yoga and Mindfulness Techniques In A Wellness Program For Therapeutic Riding Instructors

2. Yoga and Mindfulness Change the Brain In a research study using mindfulness, structural changes were located in the brain’s anterior cingulate gyrus, which is an important area for psychological health. This area of the brain is important in regulating emotions and monitoring conflict. Deficits in this area have been associated with depression, ADHD, and schizophrenia (Hotzel, Carmody, & Vangel 2011). Neuroscience studies show that meditation relaxes and activates the nervous system simultaneously! Attention and perception increase while the mind and body relax (Bhatia, Kumar, Kumar, Pandey, & Kochupilla 2003). Meditation calms the nervous system and enhances ability to focus as was confirmed in fMRI and EEG studies (Hugdahl, 1996).

3. Meditation Improves Affect Regulation; Different Forms of Meditation Show Differing Brain Effects • Meditation stimulates attentional areas in the frontal lobes • Yoga and Mindfulness techniques result in thicker prefrontal cortices (regulates attentiveness) and thicker insular cortex (involved in empathy, compassion, fairness, and cooperation) promoting cognitive and emotional well-being (Lazar, Kerr, & Wasserman 2005). • Focus meditation (attention concentrated on one thing) effects gamma and beta waves; these are the short, quick waves that correlate with paying attention. • Open-Focus Meditation (mindfulness/awareness) increases activity in theta waves in frontal and temporal central regions crucial for regulating emotion. • No-Focus Meditation (absence of both focus and effort) is correlated with an intense type of alpha wave associated with relaxed attention (Travis & Shear, 2010) .

4. Yoga and Mindfulness Therapeutic Efficacy • There is a host of research on the efficacy of Yoga practices and Mindfulness Therapy. These research studies tout the effects of meditation on wellbeing, improving quality of life physically, cognitively, and mentally. • Mindfulness Therapy is reported to improve cognitive ability, enhance compassion, reduce stress and anxiety, help reduce depression, and to be effective in treating substance abuse.

5. A Wellness Program for Professionals Providing Equine Assisted Activities, Equine-Assisted Riding and Equine-Assisted Therapies Why I wanted to share this wellness program: The majority of Therapeutic Riding Programs have differing needs, situations, resources (horses, man-power, facilities, etc.) and environments. However, these techniques are adaptable to unique needs and situations! Mindfulness is excellent paired with equine assisted activities and therapies (think like a horse).

6. Consider a Staff Day the Week before a Term Begins • Invite a local Yogic to teach traditional (not mounted) yoga • Have a mental health professional trained in mindfulness techniques to come and teach mindfulness techniques • Have a staff lunch • Have an equine enthusiast who is a yogic and has studied yoga for equestrians teach a mounted yoga class • Incorporate volunteer training having volunteers lead for the instructors in the mounted yoga class (second phase of their training) • If possible find one individual trained in all three aspects

7. Goals For This Wellness Program • Increased Awareness – of environment, physical sensations and wellbeing, emotions, and thoughts • Increased Acceptance – acceptance of self and others (the majority of people involved in this profession are very accepting of others but not as much when it comes to personal acceptance of our feelings, thoughts, and traits. *Not a program to lose weight, exercise more, or any of the typical health programs objectives. However, these techniques may help in these areas due to improving mental health.

8. What is Yoga and Mindfulness? • Yoga means “to join” or “to yoke”; it is a practical aid based on a harmonizing system of development for the body, mind, and soul. • Yoga combines physical exercise and meditation to discipline the mind and body. • Mindfulness is an attempt to be completely present in the moment with alert awareness filling the mind with each moment without distractions or extraneous thoughts. Mindfulness is a mental state achieved by focusing one's awareness on the present moment while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations.

9. “If you begin to understand what you are without trying to change it, then what you are undergoes a transformation.”-J. Krishnamurti

10. Safety First • Know your horses and riders! Will horses tolerate movements, do you need side-walkers?? • Follow centers safety rules • Riders do not do any pose that makes you feel uncomfortable physically or mentally (safe) • Yoga is a personal experience. You push to your personal limit and stop (be aware of your body)

11. Mindfulness • Start mounted session with a few mindfulness techniques • Awareness and acceptance • Rider who is the professional in your therapeutic riding program will be mounted with a leader • Have rider focus on physical environment, then horses movement, and horses attitude/body language • Have rider redirect attention to their physical sensations, areas of tension etc.. Then have them pay attention to their breathing (don’t change it; just be aware) • Finally, rider will be asked to focus on their emotions, feelings, and attitudes • No judgment but just be aware (be like a scientist gathering data)

12. Mindfulness Continued • During this phase discuss the importance of not judging yourself or the process. Be aware of the sensations, feelings, and thoughts. They are not bad/good - just acknowledge and continue to be aware • Discuss how horses think! Example: Horses do not say to themselves “you are a silly horse spooking at that plastic bag” nor do they think these thoughts about pasture mates. • The more you practice thinking like a horse (mindfulness) the more natural it becomes .

13. Breathing or Pranayama • Complete breath – breathe deep, filling abdomen, rib cage, and upper chest; pause, feeling fullness/presence of breath • Exhale, reversing process • Continue deep breath exercise several times until the whole inhalation and exhalation process becomes rhythmical and fluid. Increases aerobic endurance communicating relaxation and regularity to your equine partner

14. Breathing Continued • Continue deep breathing with eyes closed; breathe in through nose, push breath out through mouth (cleansing breath) • Focus on sound and sensations • Change focus to horses breathing, feel barrel expand and his back rise and fall, count each breath • Try to breathe with your horse (how does this feel?) • Next match your breath to your horses walk • (Leader halts horse) Close eyes, focus on your breath and horses, mingle breath sounds

15. Breathing Continued Alternate nostril breath • Stretch tall through spine • Place right hand thumb on right nostril, inhale deep breath through left nostril to count of 8, close left nostril with ring and pinkie finger, hold breath for 8, release thumb only and exhale fully through right nostril • Complete exercise four times Directing breath • Using conscious mind, direct breath deep into abdomen and then to any area of the body, infusing cells and increasing awareness to this area

16. Power Center/Center of Gravity • Shallow breathing uses only upper portion of lungs displacing your center of gravity • The pelvis, abdomen, and lower back make up your sphere of influence, which is home to your power center • Deep abdominal breathing keeps you centered physically and this carries over to mental and emotional balance (circular) • Visualization – deep abdominal breathing and visualize • Grounding – seat bones to horse

17. Asanas/Physical Poses TRIANGLE • Inhaling deeply place right hand on right knee • Sweep left hand out and overhead (elbow and wrist straight) keeping weight on both seat bones evenly • Stretch entire left side, relax legs, grounded through seat bones, not collapsing through right waist • Breathe in rhythm to the horses movement if at a walk

18. Camel • Using deep centered breathing, place both hands on cantle relaxing entire lower body, shoulders down and away from ears • Inhale gradually arching middle and upper back, shoulders back and down • Gently allow head to tip back with curvature of spine (any pain in neck keep head and eyes forward) balancing on both seat bones lifting from power center, pelvis anchored to saddle, slight pelvic tilt,arms supporting weight of torso • Chest open and reaching toward sky, stretching from lower back (several deep breaths), then slowly roll up one vertebrae at a time supported by hands on cantle • Hug horse around neck (reverse camel)

19. Chest Expansion • Roll shoulder down and back, take a deep breath, clasp hands together behind your back • Exhale and bend forward from your power center, rounding spine and reaching toward sky with arms and clasped hands • Remain balanced and centered with seat bones lightly contacting saddle • Continue lifting hands and arms and expanding chest with each inhalation and with each exhalation let upper body move down toward horse’s neck • Do this for several breaths, then slowly and gently return to upright position

20. Half Eagle • Grow tall and light through upper body while taking deep breaths; focus on a point in front of you and allow hips to relax and widen, sinking deep into saddle • Center right arm in front of you, elbow bent forearm pointing up with palm facing left • Left arm wraps under right elbow, straight up on right side, palm facing right • Fingers of left hand rest on palm of right hand • Gazing straight ahead, take deep breath directed into space between shoulder blades (4 to 8 deep breaths) • Release, stretch, and do above exercise with other arm

21. Warrior Pose • With arms relaxed on thighs, lengthen spine up and visualize heels grounded, breathe in, expanding ribs and rolling shoulders back and down • Twist through waist with exhalation, inhale and raise arms straight out to shoulders, palms down, stretching up through spine and out through your fingertips. (You can go from here to twist, shoulder rolls, or side stretches)

22. Conclusion • This is a small example of the different techniques and poses which can be applied in various ways in a wellness program • Mental health professionals in Equine Assisted Activities and Therapy (EAAT) programs can take these techniques with added mindfulness therapy techniques and develop programs for clients with anxiety, depression, addictions, and trauma • Wellness programs for parents/caretakers of participants in EAAT programs can be developed • Anyone can use these techniques that fit their lifestyle to improve mental, physical, emotional, and cognitive functioning

23. References • Benedik, L., & Wirth, V. (2000). Yoga for equestrians; A new path for achieving union with your horse. North Pomfret, Vermont: Trafalgar Square Publishing. • Bhatia, M., Kumar, A., Kumar, N., Pandey, R.M., & Kichupilla, V. (2003). Electrophysiologic evaluation of SudarshanKriaya: An EEG, BAER, and P300 study. Indian Journal of Pharmacology, 47, 157-163. • Hotzel, B.,K., Carmody, J., Vangel, M. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. • Hugdahl, K. (1996). Brain laterality-beyond the basics. European Psychologist, 1, 206-220.

24. References Continued • Simpkins, C. A., & Simpkins, A. M. (2014). Yoga & Mindfulness Therapy. Eau Claire, WI: PESI Publishing & Media. • Travis, F., & Shear, J. (2010). Focused attention, open monitoring and automatic self-transcending: Categories to organize meditations from Vedic, Buddhist and Chinese traditions. Consciousness and Cognition, 19, 1110-1119.