Benefits of Yoga and the Outdoors
The science of Yoga and the Outdoors
Understanding the science of yoga and the outdoors is an on-going pursuit for Your Corporate Wellbeing founder Blaithin Sweeney. As a student of the sciences she obtained a Ph.D. in Organic Chemistry at N.U.I.Galway and pursued a successful career in pharmaceuticals. A change in career has not quelled her research enthusiasm and she is dedicated to sharing the findings from this surprisingly diverse field.
Having experienced the benefits of Yoga herself; physically, emotionally and mentally she has literally practiced what she preaches and in all her teachings she delivers an understanding of scientific benefits of the practices.
The Science of Your Nervous System - pdf download
With increased attention on wellbeing and the expectation on employers to support staff wellbeing in all ways there is also, conversely, an ongoing challenge of finding activities that meet the needs of a diverse workforce. This has seen many HR departments strive to find new and inventive ways to engage employees. Your Corporate Wellbeing has done this work for you.
Our wellbeing programs are centred around outdoor health and wellbeing activities and can be packaged with educational talks and yoga practices either online or in person. A combination of experiential learning with an invigorating and stress releasing team excursion are designed to enhance the four qualities of a well performing workforce:
- Employee Engagement
- Work Performance
- Personal Development
- Sense of wellbeing
The benefits of these programs are broken down into three themes:
Physiological Benefits
Emotional Health Benefits
Mental Health Benefits
Physiological Benefits
Strength and flexibility
There are countless studies on specific physical benefits of Yoga, the overall theme is that regular practice is key! It has been proven to work more effectively than dynamic exercise and shown significant improvements for both strength and flexibility. An ideal accessible activity that can benefit those with a sedentary lifestyle and even those starting the practice later in life. (Farinatti, Rubini, Silva, & Vanfraechem, 2014).
Pain Management and Relief
Chronic pain is by far the most common condition that affects most of our population. Yoga has been proven to alleviate the symptoms of chronic pain in patients suffering from multiple sclerosis, chronic pancreatitis, fibromyalgia or asthma (Büssing, 2009). It is also established that yoga serves as a non-invasive health practice, effective in alleviation of labour pain and possibly improving birth outcome (Chethana Bolanthakodi, 2018). A systematic review summarises the evidence of yoga therapy as an effective,cost efficient alternative to usual medical care for lower back pain (Poling, 2018).
Medical health
Yoga based lifestyle has shown to have positive impacts on patients suffering from coronary disease. (J Yogendra 1, 2004). Specifically breathing exercises that come as a part of yoga practice are now known to benefit those who suffer from asthma (Candy Sodhi 1, 2009). Striking “power poses” has been shown to lower blood pressure, positively affecting glucose tolerance and insulin sensitivity as well as lipid profiles (Kim E Innes 1, 2007). Ashtanga yoga specifically has proven potential as an alternative to endurance exercises for the control of obesity on a molecular level. (Marcia J Abbott, 2018).
There are countless studies on specific physical benefits of Yoga, the overall theme is that regular practice is key! It has been proven to work more effectively than dynamic exercise and shown significant improvements for both strength and flexibility. An ideal accessible activity that can benefit those with a sedentary lifestyle and even those starting the practice later in life. (Farinatti, Rubini, Silva, & Vanfraechem, 2014).
Chronic pain is by far the most common condition that affects most of our population. Yoga has been proven to alleviate the symptoms of chronic pain in patients suffering from multiple sclerosis, chronic pancreatitis, fibromyalgia or asthma (Büssing, 2009). It is also established that yoga serves as a non-invasive health practice, effective in alleviation of labour pain and possibly improving birth outcome (Chethana Bolanthakodi, 2018). A systematic review summarises the evidence of yoga therapy as an effective,cost efficient alternative to usual medical care for lower back pain (Poling, 2018).
Yoga based lifestyle has shown to have positive impacts on patients suffering from coronary disease. (J Yogendra 1, 2004). Specifically breathing exercises that come as a part of yoga practice are now known to benefit those who suffer from asthma (Candy Sodhi 1, 2009). Striking “power poses” has been shown to lower blood pressure, positively affecting glucose tolerance and insulin sensitivity as well as lipid profiles (Kim E Innes 1, 2007). Ashtanga yoga specifically has proven potential as an alternative to endurance exercises for the control of obesity on a molecular level. (Marcia J Abbott, 2018).
Emotional Health Benefits
Emotional Anatomy
Yoga based lifestyle has shown to have positive impacts on patients suffering from coronary disease. (J Yogendra 1, 2004). Specifically breathing exercises that come as a part of yoga practice are now known to benefit those who suffer from asthma (Candy Sodhi 1, 2009). Striking “power poses” has been shown to lower blood pressure, positively affecting glucose tolerance and insulin sensitivity as well as lipid profiles (Kim E Innes 1, 2007). Ashtanga yoga specifically has proven potential as an alternative to endurance exercises for the control of obesity on a molecular level. (Marcia J Abbott, 2018).
Nature is Therapy
‘We are hard wired in evolutionary terms to seek contact with the natural world’ (Jordan, 2015). What the following theories point to is the importance of nature to human health in a number of ways: reducing stress, restoring attention and promoting wellbeing. The Biophelia Hypothesis evidences the human need for nature (Kellert, 1993). It is linked not just to the material exploitation of the environment but also to the influence of the natural world has on our emotional, cognitive and even spiritual development. Further evidence supporting this is emerging from Japan, seen from the positive effects of forest therapy. It is proven that simply being in the presence of trees reduces the level of stress hormone cortisol. (J, Park, Tsunetsugu, Kagawa, & Miyazaki, 2011). Attention Restoration Theory speaks to the benefits of ‘soft’ attention that nature provides, i.e. to be removed from multiple distractions and multi-tasking and restoring cognitive functioning (Kaplan S. , 1995). Interestingly, the quality of the natural scenes has also shown correlations to observed benefits. An expansive vista and the presence of water have both shown to be necessary to evoke the autonomic positive effect and parasympathetic response with the associated feelings of reduces stress, calmness, relaxedness and fascination (Uldrich, 1983). We are blessed with Sligo landscapes that provide the perfect backdrop for outdoor stress recovery.
NEAR Health Nature Connectedness
Our team at Yoga Corporate Wellbeing recently contributed to the research, hosting a Hike to Yoga excursion through the Havin’ a Laugh charity as part of the research conducted by N.U.I., Galways’s N.E.A.R. Health team in 2018. The wellbeing of participants before and after a Hike to yoga Excursion was measured using wellbeing connectedness survey. A review of the outcomes was provided by an expert group concluding that the activity demonstrated excellent outcomes especially in relation to connectedness. A review of the outcomes was provided by an expert group concluding that the activity demonstrated excellent outcomes especially in relation to connectedness, i.e. to nature and to self. The potential for adoption was encouraged given the appeal of the activity and the growing interest in hiking and yoga in Ireland and how well structured and organised the event was. It was also reported on the high potential for this to be adopted by mainstream health services with relevance for mental health, outdoor recreation and Healthy Ireland.
The structure of our physical bodies affected by our emotional experience. As such releasing stress from the physical body can provide emotional relief and vice versa. The various forms our bodies take as a result of emotional experience are detailed in the study of Emotional Anatomy (Keleman, 1985). Regular Yoga practices act as preventative maintenance to regulate against ‘stuck’ emotional-physical forms.
‘We are hard wired in evolutionary terms to seek contact with the natural world’ (Jordan, 2015). What the following theories point to is the importance of nature to human health in a number of ways: reducing stress, restoring attention and promoting wellbeing. The Biophelia Hypothesis evidences the human need for nature (Kellert, 1993). It is linked not just to the material exploitation of the environment but also to the influence of the natural world has on our emotional, cognitive and even spiritual development. Further evidence supporting this is emerging from Japan, seen from the positive effects of forest therapy. It is proven that simply being in the presence of trees reduces the level of stress hormone cortisol. (J, Park, Tsunetsugu, Kagawa, & Miyazaki, 2011). Attention Restoration Theory speaks to the benefits of ‘soft’ attention that nature provides, i.e. to be removed from multiple distractions and multi-tasking and restoring cognitive functioning (Kaplan S. , 1995). Interestingly, the quality of the natural scenes has also shown correlations to observed benefits. An expansive vista and the presence of water have both shown to be necessary to evoke the autonomic positive effect and parasympathetic response with the associated feelings of reduces stress, calmness, relaxedness and fascination (Uldrich, 1983). We are blessed with Sligo landscapes that provide the perfect backdrop for outdoor stress recovery.
Our team at Yoga Corporate Wellbeing recently contributed to the research, hosting a Hike to Yoga excursion through the Havin’ a Laugh charity as part of the research conducted by N.U.I., Galways’s N.E.A.R. Health team in 2018. The wellbeing of participants before and after a Hike to yoga Excursion was measured using wellbeing connectedness survey. A review of the outcomes was provided by an expert group concluding that the activity demonstrated excellent outcomes especially in relation to connectedness. A review of the outcomes was provided by an expert group concluding that the activity demonstrated excellent outcomes especially in relation to connectedness, i.e. to nature and to self. The potential for adoption was encouraged given the appeal of the activity and the growing interest in hiking and yoga in Ireland and how well structured and organised the event was. It was also reported on the high potential for this to be adopted by mainstream health services with relevance for mental health, outdoor recreation and Healthy Ireland.
We are Human by nature. The intricate relationship between human and environmental health is well researched and proven. Within the last 5–10 years, publications released provide suggestions on how to manage key natural resources to safeguard biodiverse spaces, benefit human health (Wolch et al., 2014) and contribute to the European and Irish economies (Bullock et al., 2008; EPA, 2012, 2016).
Significantly correlation studies show how declines in biodiversity impact on health outcomes for all life forms (Addison et al., 2019). Included in the NEAR Health Research N.U.I.Galway is a systematic review of the published evidence of the benefits of nature and green infrastructure for health and wellbeing (summarised in Carlin et al., 2016) with Blue space being a recent, emerging focus (Foley and Kistemann, 2015;Britton et al., 2018).
Stress Relief and Mental Health Benefits
Cognitive function and problem solving
Through many studies one review specifically stands out reporting on the role of Yoga as a complimentary therapy in improving cognitive function. Improvements related to verbal memory are observed in correlation with improved sleep, elevated mood, and enhanced neural connectivity (A.BrenesPh.D & L.CamposeSuzanne, 2019). A significant finding observed the reduction in anxiety and tension in college women using Yoga as an exam stress management tool. (Fishman, et al., 2019) A lexical analysis conducted by Blades and MacFadyen further confirmed Yoga to be a powerful de-stressor, with comparisons done before and after yoga class (MacFadyen, 2019) In a study aiming to understand the perceived “relational” influences of yoga among yoga practitioners. A qualitative study led to the believe that Yoga holds promise to enhance one’s relationship to oneself (intrapersonal) and to others (interpersonal), which promotes wellbeing (Kishida, Mama, Larkey, & Elavsky, 2018).
Improved sleeping patterns
The strongest positive correlation observed in poor mental health is in relation to poor sleep. (Afonso, Fonseca, & Pires, 2017). Modern companies know that employee mental health and wellbeing is more than a side-bite in an annual report and is in fact essential and fundamental to successful outcomes in all areas of operation. Organisations that see health and wellbeing as an indicator of organisational success have lower levels of work impairment due to absenteeism and presenteeism (present but under performing). (Hafner, Van Stolk, & Saunders, 2015) It is clear from the research that poor mental health is becoming the greatest reason for productivity loss. Addressing factors that contribute to disrupted sleep of employees such as working shift patterns and irregular or long hours. They can also facilitate and incorporate meaningful practices and wellness programs that directly support and reform healthy sleeping patterns. Poor sleep has also shown to directly have the highest impact on reduced productivity at work, this is the term referred to as presenteeism. Poor sleep rates higher even as a risk than work environment factors such as a lack of control, peer support or direct managerial support. Take a moment and prepare yourself to absorb this final emerging fact: work impairment in employees experiencing disrupted or poor sleep patterns rates even higher than work impairment in employees who regularly or excessively consume alcohol!! (Hafner, Van Stolk, & Saunders, 2015). The most engaging wellbeing initiatives strive to make a real difference in team members lives. Serve to educate and help support a realistic view of individual health, modern stress-factors and total wellbeing. But in essence providing employees with the education, tools, practices and experiences that give them back a good nights sleep ultimately contributes to all relevant business outcomes including healthcare costs, productivity, retention, safety, absenteeism, collaboration and company culture. Understanding the needs of your employees is your first step. Providing them with the meaningful activities that attracts their attention, captures their imagination and motivates them to be involved and enthusiastic about their own wellbeing is where Your Corporate Wellbeing steps in.
Through many studies one review specifically stands out reporting on the role of Yoga as a complimentary therapy in improving cognitive function. Improvements related to verbal memory are observed in correlation with improved sleep, elevated mood, and enhanced neural connectivity (A.BrenesPh.D & L.CamposeSuzanne, 2019). A significant finding observed the reduction in anxiety and tension in college women using Yoga as an exam stress management tool. (Fishman, et al., 2019) A lexical analysis conducted by Blades and MacFadyen further confirmed Yoga to be a powerful de-stressor, with comparisons done before and after yoga class (MacFadyen, 2019) In a study aiming to understand the perceived “relational” influences of yoga among yoga practitioners. A qualitative study led to the believe that Yoga holds promise to enhance one’s relationship to oneself (intrapersonal) and to others (interpersonal), which promotes wellbeing (Kishida, Mama, Larkey, & Elavsky, 2018).
The strongest positive correlation observed in poor mental health is in relation to poor sleep. (Afonso, Fonseca, & Pires, 2017). Modern companies know that employee mental health and wellbeing is more than a side-bite in an annual report and is in fact essential and fundamental to successful outcomes in all areas of operation. Organisations that see health and wellbeing as an indicator of organisational success have lower levels of work impairment due to absenteeism and presenteeism (present but under performing). (Hafner, Van Stolk, & Saunders, 2015) It is clear from the research that poor mental health is becoming the greatest reason for productivity loss. Addressing factors that contribute to disrupted sleep of employees such as working shift patterns and irregular or long hours. They can also facilitate and incorporate meaningful practices and wellness programs that directly support and reform healthy sleeping patterns. Poor sleep has also shown to directly have the highest impact on reduced productivity at work, this is the term referred to as presenteeism. Poor sleep rates higher even as a risk than work environment factors such as a lack of control, peer support or direct managerial support. Take a moment and prepare yourself to absorb this final emerging fact: work impairment in employees experiencing disrupted or poor sleep patterns rates even higher than work impairment in employees who regularly or excessively consume alcohol!! (Hafner, Van Stolk, & Saunders, 2015). The most engaging wellbeing initiatives strive to make a real difference in team members lives. Serve to educate and help support a realistic view of individual health, modern stress-factors and total wellbeing. But in essence providing employees with the education, tools, practices and experiences that give them back a good nights sleep ultimately contributes to all relevant business outcomes including healthcare costs, productivity, retention, safety, absenteeism, collaboration and company culture. Understanding the needs of your employees is your first step. Providing them with the meaningful activities that attracts their attention, captures their imagination and motivates them to be involved and enthusiastic about their own wellbeing is where Your Corporate Wellbeing steps in.
The word “Yoga” means “to unite”. It is not about being good at something, it is about being good to yourself.