A quick internet search will reveal that there are hundreds of retreat options from yoga immersions to mindfulness retreats to sound healing trainings. If you have made the decision and investment to go on a retreat, congratulations for taking the time out of your life for this unique opportunity. Whether you are doing this for self-care, healing, to learn a new skill, or for professional continuing education, going on a retreat can be a rich and rewarding experiential learning opportunity. 

One of the most sensitive and important points of the retreat is not just the moment of peak insights, but the integration of these insights into daily life. This article offers suggestions about how to return home gently, create a soft landing, and begin to anchor the wisdom from your time away. The hope is that they will inspire even more ideas to create a soft landing for yourself and make the most of your time away. 

Tip 1: Communicating ahead of time with your partner  

If you are living with a partner, include them in your strategy for integrating. Think ahead about what you think you might like when you return home so this can be communicated and normalized. A cup of tea? A few hours to settle in before catching up? Do not feel pressured to tell your partner everything in the first hour you return. This may be challenging because there can be so much joy in reuniting and wanting to tell them all about your time away would be natural. Your partner may have had to juggle a lot while you were away such as extra chores, children’s bedtime meltdowns, and regular life stress. Offering appreciation for making it possible to go away on retreat as well as preparing you both for your arrival can go a long way in decreasing any friction. 

Tip 2: Respect your level of sensitivity 

No matter the type of retreat you may have recently enjoyed, it is likely that your sensitivity dial is tuned way up. Going to the grocery store or navigating traffic might feel like a deluge of stimulation. For example, if you are traveling by plane, just being in the airport surrounded by harried travelers can feel like an overload to your system. Also, catching up on the news before you are ready can quickly hijack your nervous system. Remind yourself to limit news exposure and that your inner state is the news of the day right now. Simply being aware that you might be more sensitive can be useful. Practicing self-compassion with yourself and compassion for others in the airport or on the road can go be helpful while making your way home. 

Tip 3: Titrate sharing your experience 

I remember a colleague asking me how my retreat went and excitedly I launched into a story about a realization during a moment in meditation and feeling embarrassed and frustrated when I realized my colleague was not interested in that level of detail. It does not feel good to share an important and tender moment while expecting the listener to hold space and understand the nuances of the experience when they cannot. This comes from a place of wanting to be understood and validated, but it can be very frustrating to not feel heard when you’ve had a life-changing experience. Instead, for most people who ask it can be helpful to say the experience was really big and you’re still processing it or that there was really good food and the weather was lovely (if that’s true). You can always check in with a close family member or friend to ask if they have the time to listen to a big experience you had on your retreat. You can always reach out to your therapist to process and be supported by someone trained for deep listening. 

Tip 4: Wait before making big changes 

Retreats can be a catalyst for change and we can feel very inspired at the close. It is natural to want to take action to change aspects of your lifestyle such as diet, communication strategies with your partner, leaving a career path, or reaching out to an estranged family member after a retreat. You may feel so much has changed inside you and it makes sense that you want your life to reflect that growth. You may feel like everyone could benefit from this style of meditation or the powerful journaling exercise you learned. You can honor this new fire and passion in your life without evangelizing and without making big changes too fast too soon. Advocate for going slowly and leading with curiosity. See what wants to unfold and how it wants to unfold naturally. Before you leave a job or move to another state, see if that desire is still alive for you after a few weeks. You will have time to think things through and may come up with other ways to honor the shifts inside you. 

Tip 5: Integrate the experience 

As you start back into your routine of dishes and emails, it would be natural to feel apprehension about forgetting the peak insights or losing that unshakeable feeling of wellness and bliss you so recently experienced. We can create more suffering by grasping at this state of being and believing that we are somehow supposed to maintain the bliss from the retreat. Know that it is possible and natural to feel a letdown when returning to routines of daily living. We are supposed to return to our lives and integrate wisdom. It is unrealistic to expect to stay in a glowy head space. However, eating fresh food, engaging in holistic supports of your choice, listening to music you heard on retreat, and taking time to journal and make art can support the process of integrating the parts of you that felt alive and engaged on retreat with the parts of you that manage the day to day of life. In the past, I have placed an object or picture from the retreat that has meaning for me on my desk or on a bedside table to remind me of the insights gained and the space I occupied while there. 

With some time spent planning ahead for your return, it is possible to create a supportive attitude and environment to come back to after a life-changing experience. Whether you are about to go on retreat or have already returned, the invitation is to treat yourself gently and build awareness about what you need for support.  

by Dr. Denise Renye, Licensed Clinical Psychologist and Sex Therapist, PsyD, MA, MEd, in San Francisco, CA

How to Cope with Anxiety If You Can’t Go to Therapy

I spoke with a friend of a friend recently who said he copes with anxiety solely through medication because that’s all he’s been exposed to. It got me thinking about how some people don’t know what else to try for anxiety other than pharmacological interventions because they may not have considered therapy as an option. And even many people who have considered therapy may not be able to afford it. Learning how to cope with anxiety in healthy ways can make such a difference.

This is quite the conundrum because anxiety disorders are the most common mental illness in the US, according to the Anxiety and Depression Association of America (ADAA). Anxiety affects 40 million adults in the U.S. ages 18 and older —  about 18.1% of the population. Also, anxiety disorders are highly treatable, but only 36.9% of people receive treatment.

Therapy and medication are two ways to manage treatment, but they’re not the only ways. What follows are strategies to cope with anxiety without going to therapy or taking drugs.

7 Non-Pharmacological Strategies for Anxiety

1. Exercise

You knew this one was coming, didn’t you? Anxiety is associated with energy; it’s why we have expressions like “fidgeting nervously,” or “a nervous tic.” Exercise is an outlet for that anxious energy. In addition, there are numerous studies that show exercise and regular activity are beneficial for anxiety, meaning exercise reduces it.

2. Change Your Diet

Did you know 95% of your serotonin receptors reside in your gut? It stands to reason then what you feed your gut affects your mood. That’s true and in fact, a 2016 study found healthy eating can alleviate anxiety. Is your diet high in processed foods such as frozen dinners, shelf-stable cookies, and potato chips? If so, those foods could be exacerbating your anxiety. What happens if you try eating differently?

3. Journaling

It’s not uncommon for a person to experience swirling thoughts when they’re anxious. Thinking about the future in a negative way can promote anxiety such as repeating to yourself: “I don’t look good in pictures,” “No one will come to my party,” “Everyone hates me,” or “What if I lose my job?” Writing those thoughts down, letting all your worst fears become expressed, can help release them from your brain and soothe the anxious parts of yourself. This is also helpful if you experience insomnia that may stem from anxiety.

4. Breathing

It seems so simple because we breathe all day long, but conscious breath can go a long way in alleviating anxiety. I’m a proponent of breathing into your belly, alternate nostril breathing, and circular breathing. I also have a free, guided, breathwork meditation. To start, set a timer for 30 seconds (and work up to three minutes) and see how you feel after breathing with intention and awareness. What I love about breathwork is it encourages a pause. Many of us are conditioned to fear a pause, to fear silence. With anxiety, your brain can run off without you, imagining ten steps into the future. Pausing, sitting in silence, brings your brain back to where your feet are, here, in this present moment. Noticing the present moment, being with the pause, the silence, you may notice things aren’t as terrible as they first seemed.

5. Yoga & Meditation

There are numerous kinds of yoga and meditation in the world, but nearly all of them help with anxiety. Experiment with different kinds until you found one that works for you. Yoga and meditation incorporate many of the characteristics I listed above: pausing, breathwork, and focusing the mind.

6. Spirituality

I view a spiritual practice as complementary to therapy and depth coaching because it can help provide access to the internal world. Spirituality can be defined simply as a sense of connection to something greater than yourself and can offer meaning as well as purpose in your life. Cultivating a meaningful connection with something bigger than yourself just may result in emotions such as peace, awe, and contentment. In other words, a spiritual practice — tailor-made for you — can help you cope with anxiety.

7. EFT/Tapping

Emotional Freedom Technique (EFT), also known as tapping, combines cognitive therapies with acupressure for the treatment of psychological distress. A 2016 study found EFT demonstrated a significant decrease in anxiety scores, even when accounting for the effect size of control treatment. More recently, in 2019, researchers found EFT helps physiologically, meaning not only did study participants self-report that they felt better, but their bodies also showed a decrease in resting heart rate and blood pressure and an altering of cortisol levels.

Adult Children of Alcoholics (ACA)

Sometimes it’s really hard to manage anxiety on your own and you just may need support. If money is an issue, Adult Children of Alcoholics (ACA) meetings are a great option. The meeting is open to not only children raised in alcoholic homes, but anyone raised in a dysfunctional environment. The program functions like other 12-step groups in that members share for a limited time and there’s a sponsor or fellow traveler to help a person through the steps. That means there’s a community of people to support you as you learn how to cope with anxiety. However, what’s unique about ACA is that it also addresses post-traumatic stress disorder (PTSD) and has literature devoted to nurturing an inner loving parent. Creating a strong, secure, attachment figure within yourself could help calm anxious parts of yourself, especially if the anxiety is arising from your inner child.

If you’re struggling with anxiety, you don’t have to suffer through it. Anxiety is treatable with a multitude of drugs, therapy, and any of the methods I mentioned above. If one method doesn’t work, try another. And try it for some time as it may take a while. Just know, relief is possible. Start your search for a therapist today.

References

Anderson, Elizabeth; Shivakumar, Geetha. “Effects of Exercise and Physical Activity on Anxiety.” Front Psychiatry. 2013;4:27. doi: 10.3389/fpsyt.2013.00027

Anxiety and Depression Association of America. “Facts and Statistics.” https://adaa.org/understanding-anxiety/facts-statistics, accessed November 18, 2021.

Bach, Donna; Groesbeck, Gary; Stapleton, Peta; et al. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. J Evid Based Integr Med. 2019;24:2515690X18823691. doi:10.1177/2515690X18823691

Carpenter, Dr. Siri. “That Gut Feeling.” American Psychological Association. September 2012; 43(8): 50. https://www.apa.org/monitor/2012/09/gut-feeling

Clond, Morgan. “Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis.” J Nerv Ment Dis. 2016;204(5):388-395. doi: 10.1097/NMD.0000000000000483.

Null, Gary; Pennesi, Luanne; Feldman, Martin. “Nutrition and Lifestyle Intervention on Mood and Neurological Disorders.” J Evid Based Complementary Altern Med. 2017 Jan;22(1):68-74. doi: 10.1177/2156587216637539.

Historically, psychology as a field has heavily focused on the brain–and arguably, the mind as localized above the neckline–as being the way out in terms of psychological freedom. In the past, the field of psychology has overlooked the body and the role of spirituality.

Mind-Body Connection

The mind and intellect have gotten many people far in their lives. As such, people can easily get out of touch with the body and its signals; they may forget the body has a lot of wisdom to offer.

In my work as a clinical psychologist, I see how it helps to blend the mind and body because it gives people more access to themselves. Sometimes with talk therapy, people can feel stifled because the psychospiritual element is missing.

Prior to the 17th century, people understood the mind and body are one, but then French philosopher René Descartes changed things when he popularized the idea the mind and body are distinct from one another.

A way to get back to oneness and engage in therapy in a more holistic way is to use embodiment techniques. As a yoga therapist certified through the International Association of Yoga Therapists (IAYT), I’m a proponent of yoga therapy.

Yoga therapy is not the same as going to a regular yoga class. As a yoga therapist, I work with a person holistically assessing their specific symptoms or conditions, as well as their emotional state of being. Engaging in yoga in such a tailored way can help a person get back in touch with the gestalt of themselves, which is the focus of my work. I aim to address the whole person and help with the integration thereof.

Why get back in touch with the body?

Getting back in touch with the body means hearing your internal “knowing.” Getting back in touch with the body means hearing your internal “knowing.” For instance, knowing what it means on a physical level to be hungry, to be full. It means knowing when you’re angry or sad. Those feelings are important because they are indicators of which direction to go in life and are an avenue into knowing the self.

Feelings translate into making more informed choices, and they enable a person to live the life they want to live rather than the life they “should” live or have fallen into. The inner knowing, which can also be called intuition, will signal whether a person is a good match to be in a relationship with, or if a job is a good fit.

If a person has experienced trauma, it can take a long time to get back to that “knowing” place, but doing so can help a person heal. And it’s possible to do so!

Coming back into the body can also mean a person is in less physical pain or they become aware of what physical pain means. If their neck hurts, maybe someone or something is literally becoming “a pain in the neck.” Awareness of the emotional state that is sometimes behind physical pain empowers a person to do something about the root cause of the pain.

Ways to use the breath

Now that we’ve talked about the benefits of getting in touch with the body, what are some ways to do so? I like breathwork or pranayama, which has the potential to decrease anxiety and help with symptoms of posttraumatic stress disorder (PTSD), such as insomnia, hypervigilance, and irritability or anger outbursts.

Here are three breathing techniques I like to use with my clients:

1. “Noticing your natural breath”

• Breathe in, bring awareness to the breath, and pause slightly at the top.
• Then breathe out.
• Breathe in, filling your lungs fully and then pausing slightly at the top of the breath.
• Then breathe out, exhaling all the way.

2. 4-7-8 breath

This breathing exercise should not be done more than four times consecutively.

• Breathe in quietly through the nose for four seconds.
• Hold the breath for a count of seven seconds.
• Exhale forcefully through the mouth, pursing the lips and making a “whoosh” sound for eight seconds.
• Again, repeat this cycle only four times at a given time

3. Three-part breath

The “three parts” of this breath are the chest, solar plexus, and belly, deep in the bottom of the lungs.

• Isolate each part, breathing first into the chest, then diaphragm, then stomach.
• Especially focus on the belly breath and breathing deepest into the bottom of the lungs to allow the belly to expand out.
• Then exhale all the way allowing the belly to deflate.

Examples of yoga postures

Another way to get back in touch with the body is by using restorative yoga techniques. The modality can be very useful as a complement to depth psychotherapy. I use both in my practice with incredible results.

If you are confident practicing on your own, I suggest gently easing into a restorative practice. When you are still and quiet, there is much space for the thoughts, feelings, and memories to bubble up in the psyche. If you have a trauma history, please be gentle with yourself and do not expect your practice to be further along than it is.

Supported Child’s Pose

I like to introduce my patients, clients, and students into restorative postures and sequences slowly and with purpose. I find that starting with a pose that is helpful for inner child work, reparenting the self, and intervening with symptoms of panic, anxiety, or PTSD is strategic and beneficial. The pose, or asana, is supported child’s pose. The Sanskrit word for this pose is salamba balasana.

An alternative is to use two bolsters placed end to end. If there are complications with your knees, feel free to extend the knees behind you or fold (or roll) a blanket to be placed in between the calf and the hamstring. Set a timer for 3 minutes and then slowly and gently turn your head the other way, keeping it there for another 3 minutes. This pose is one of surrender. In this pose we surrender any judgment and expectation of the self and other.

Supported Heart Opener

A supported heart opener can be a follow up to the supported child’s pose. This type of pose has the potential to be helpful for forgiveness and self-love.

An example of a heart opener is supported bound angle pose, or salamba supta baddha konasana. If there is ever discomfort in any part of the body, please modify as needed. For instance, placing a bolster, rolled up blanket, or pillow underneath a person’s back, allowing their upper body to be elevated, may create discomfort in the lower back. I suggest using a prop lower to the ground (one to two blankets instead of a bolster, for example).

Work up to 10 minutes in this pose. Start out by setting your alarm for 3 minutes and see if you can add a minute on each time you practice. Allow for lots of space for your feelings to arise without judgment and without expectation.

Corpse Pose

Lastly, a posture that’s beneficial for letting go and potentially helping with depression is corpse pose, or supported salamba savasana.

Death is the ultimate act of letting go. It is one we practice each evening as we settle in for a night’s sleep. It is one that can be effortless and full of ease, with practice.

To practice salamba savasana, place a bolster under the back of the knees, a rolled-up blanket under the ankles, and folded blankets under the wrists, and neck. You could also use an eye pillow and a sandbag on the lower belly to deepen the pose. Please let yourself have at least 15 minutes in this pose.

Not everyone wants to come back into their bodies, and that’s fine, they don’t have to. But for people who want to live fuller, richer lives with more connection and authenticity, pairing embodiment techniques with talk therapy can help them flow with that goal.

References:

1. Glock, C., Alfred, R., & Bellah, R. (1976). The new religious consciousness. Berkeley, CA: University of California Press.
2. Damasio, A. R. (2004). Descartes error: Emotion, reason and the human brain. New York: Quill.
3. Walker, J., & Pacik, D. (2017). Controlled Rhythmic Yogic Breathing as Complementary Treatment for Post-Traumatic Stress Disorder in Military Veterans: A Case Series. Medical Acupuncture, 29(4), 232-238. doi:10.1089/acu.2017.1215

In Kundalini yoga there is a practice called the Ego Eradicator. To do it, you raise your hands, put them in a specific position called a mudra, and begin a long series of sharp exhalations that rhythmically pump the diaphragm (known as Kapalabhati breathing).

This practice is found by many to be invigorating and energizing, but it will not actually eradicate your ego. We are born with an ego, and we will die with one. This fact can make it easy to take things personally.

In general, we humans have a tendency to see the world through our own eyes, using ourselves as reference points. Because of this, we tend to end up taking most things to heart. A natural, usually unconscious, extension of this tendency is using what happens to support or contradict what the ego seeks.

As you may well imagine, the ego wants praise and validation. This would not be such a big problem—except the ego has a way of magnifying and distorting even minor comments and reactions from other people. How many times in life have you felt hurt by something small that mushroomed into something enormously offensive because your ego felt bruised? [fat_widget_right]

It’s Not About You

One way we can become more resilient to the behavior of others is by reminding ourselves that the behavior is not a reflection of us. In fact, it may have little or nothing to do with us. Once we realize this, we can consciously choose to ignore more. This is easier said than done, of course. But in time, with enough practice, we can actually train ourselves to stop taking everything personally.

Most things in life are not about us, but the ego generally doesn’t want to believe this. Luckily, we are more than our ego. When we change our perspective, other parts will welcome this shift, as it can allow us to feel calmer and more in control of our reactions.

We are in our own minds, bodies, and emotions 24/7. As a result, we can end up unconsciously projecting our thoughts and feelings onto others. Once we realize we are doing this, it often becomes easier to see people‘s comments and reactions as a reflection of who they are, not who we are. A logical extension of this awareness is the appealing practice of ignoring more. At first, learning to ignore more may be somewhat difficult, but it becomes easier every time we do it.

Learn to Ignore for Inner Growth

What does ignoring more actually look and feel like?

Let’s say someone says something you find offensive. First, remind yourself their words are a reflection of them and have nothing to do with you. Then simply let the offense go. Yes, this might take a Herculean effort the first time, or even the first few times. But this response will get easier and easier until eventually it becomes almost automatic. When this happens, you may feel lighter, freer, and happier. (But watch out—in the beginning you might find yourself thinking you’re giving the person a free pass, that you’re doing this for their benefit. Nothing could be further from the truth—you are doing this to lighten your emotional load.

Understanding that people’s comments and behaviors come from within them can allow us a little time to evaluate the situation. We can then make a conscious choice to ignore, to not add more bricks to the load we are carrying.

Choosing to ignore and let something go, whether that something is a jibe from a friend, a comment from a boss, or a well-intentioned criticism from a parent, can improve all of our relationships. Think about it: When you take everything to heart, we tend to make a bigger deal out of each comment, facial expression, or behavior. This can kindle strife in our relationships. If we ignore more, we may find we can let many comments or facial expressions go without feeling bad or challenging them.

Understanding that people’s comments and behaviors come from within them can allow us a little time to evaluate the situation. We can then make a conscious choice to ignore, to not add more bricks to the load we are carrying. There is something very freeing about refusing to act the way we might have in the past. The excitement of inner change and growth can be exactly the catalyst to need to become more content with the world as it is.

Training your mind to ignore more can be challenging. It generally doesn’t happen overnight. At first you might slip back into old patterns of taking things personally, ruminating over the responses of others, and escalating issues by over-processing them through lengthy discussion of what was said and what was meant. But I encourage you to be patient with yourself! Even if you succeed in ignoring just a little bit more, you are likely to notice significant changes in your sense of freedom, empowerment, and peace.

If you struggle to adopt this practice into your life, or you find yourself affected by the words and actions of others despite attempting to ignore and let things go, consider seeking support from a therapist or counselor.

Eastern traditions have long recognized the importance of the mind-body connection for general wellness, and Western thought is beginning to follow suit. An increasing amount of research is emerging to support this link. Yoga in particular has become especially popular in recent years as a way to facilitate the mind-body connection and is now one of the most widely practiced forms of complementary health care in the United States.

Demonstrated to have benefit in the treatment of numerous physical health conditions and mental health concerns, stress and trauma-related issues among them, yoga is utilized by many to cultivate mindfulness through a combination of physical movement, breathing exercises, and relaxation. Yoga therapy, in fact, is a growing field of mental health treatment.

Yoga and the Stress Response

Many studies have observed the effect of yoga on the fight-or-flight response, which is the body’s natural reaction to stressful and life-threatening situations. The fight-or-flight response, intended to save us from immediate physical danger, can also be experienced when we encounter stress, such as a life change, a toxic relationship, or the challenges of addiction recovery. [fat_widget_right]

Chronic stress and levels of cortisol (the body’s primary stress hormone) that are consistently elevated underlie many physical and mental health issues. Regular practice of yoga, however, has been found to naturally decrease cortisol levels. This natural decrease of cortisol can give the body a chance to return to a state of restful awareness. Restful awareness allows the physical impact of the flight-or-flight response to normalize and gives the body the opportunity to heal.

Treating Trauma

During traumatic experiences, the body may become dysregulated by either over-activation or suppression of the fight-or-flight response. When this occurs, we become overloaded, and the result may be a state of mind that is too anxious, trapped, or some sort of fluctuation between the two. Trauma may be held in the body through heightened or dysregulated physiological states and somatic symptoms. The body itself, then, contains and manifests much of the pain experienced after a traumatic event. As has been said, “The issues live in the tissues.”

When working with individuals who have experienced interpersonal trauma, mental health professionals may find traditional talk therapy alone is not always the most effective course of action.

Trauma and its effects are so often entrenched and complex that a change in a cognitive frame or behavioral pattern ignores a very basic but critical element: the body.

A cognitive symptom of trauma exposure is difficulty or impaired ability to remember, verbalize, and/or process one’s experiences. Therefore, insight-based approaches often are not sufficient on their own. Furthermore, trauma and its effects are so often entrenched and complex that a change in a cognitive frame or behavioral pattern ignores a very basic but critical element: the body.

Techniques working to help increase awareness of internal states and physiological responses to both internal and external stimuli have demonstrated promise in addressing trauma in the body. Reorienting an individual to their body is often a key to unlocking their pain and building a path toward healing.

What Is Trauma-Sensitive Yoga?

An evidence-based practice designed to directly address symptoms associated with traumatic exposure, trauma-sensitive yoga focuses on body awareness in the present moment. Based on the theoretical underpinnings of attachment theory, trauma theory, and neuroscience, TSY helps individuals in treatment recognize choices relating to the body and develop the ability to take effective action based on the knowledge of these choices. The language used in treatment is invitational and emphasizes choice for the person in treatment. The experience is shared, and no physical assists are used.

Unlike traditional yoga, TSY always places emphasis on the internal experience of the individual, not on achieving proper form. The facilitator of the treatment will, while practicing with the individual, help them become accustomed to feeling their body in the present moment, whether by guiding them to feel the way their feet contact the ground or how a particular muscle contracts. Through this guidance, people in treatment can learn what to do about the experience in real time by taking effective action. Everything about the practice is optional, gentle, and designed to help individuals befriend their bodies.

The practice of yoga, with its focus on the mind-body connection, offers both symptom reduction and opportunities for people practicing yoga to heal and grow. Yoga, known to benefit the mind as well as the body, has been proven beneficial for addressing stress, trauma, depression, anxiety, addiction recovery, and even personal growth.

Beyond yoga’s other benefits, research has found individuals who combined TSY with psychotherapy were more likely to experience a decrease in trauma-related symptoms and an increase in positive traits and emotions such as grace, compassion, relating with self and others, acceptance, centeredness, and empowerment.

If you are interested in incorporating yoga into your wellness practices, self-care routine, or mental health treatment but are unsure of where to start, consider bringing it up with your therapist or counselor or primary care physician to see if this approach might benefit you.

References:

1. Buric, I., Farias, M., Jong, J., Mee, C., & Brazil, I. (2017, June 16). Meditation and yoga can ‘reverse’ DNA reactions which cause stress, new study suggests. Frontiers in Immunology. Retrieved from https://medicalxpress.com/news/2017-06-meditation-yoga-reverse-dna-reactions.html
2. Emerson. D., Sharma, R., Chaudhry, S., & Turner, J. (2009). Trauma-sensitive yoga: Principles, practice, and research. International Journal of Yoga Therapy, 19. Retrieved from http://www.traumacenter.org/products/..%5Cproducts%5Cpdf_files%5Cijyt_article_2009.pdf
3. Garfinkel, M. (2006). Yoga as a complementary therapy. Geriatrics and Aging, 9(3). Retrieved from http://www.medscape.com/viewarticle/525187
4. Jackson, K. (2014, November 17). Trauma-sensitive yoga. Social Work Today, 14(6). Retrieved from http://www.socialworktoday.com/archive/111714p8.shtml
5. MacMillan, A. (2017, June 16). Yoga and meditation can change your genes, study says. Time. Retrieved from http://time.com/4822302/yoga-meditation-genes-stress
6. McCall, T. (2008, June 20). Understanding the mind-body connection. Yoga Journal. Retrieved from https://www.yogajournal.com/teach/yoga-therapy-and-the-mind-body-connection-part-1
7. Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654