Yoga Research & Beyond

In this episode, Ariana and Jules get into the distinctions between randomized clinical trials (RCTs), feasibility studies, and pilot studies. They discuss the importance of understanding these methodologies in the context of yoga research and the common misconceptions surrounding them. The conversation highlights the role of preliminary studies in developing effective interventions and the significance of case studies in building evidence for future research. Additionally, they explore the concept of the null hypothesis and its implications in research design. Takeaways 🤩RCTs are designed to fully test a treatment or intervention. 🤩Feasibility studies assess the practicality of conducting a full RCT. 🤩Pilot studies serve as a 'dress rehearsal' for larger studies. 🤩Misunderstandings about research terminology are common among practitioners. 🤩Case studies can provide valuable insights for future research funding. 🤩Old research can still be relevant and informative. 🤩Understanding the null hypothesis is crucial for research integrity. 🤩Research literacy is essential for yoga teachers and practitioners. 🤩Preliminary studies help refine interventions before larger trials. 🤩Clear communication in research publications is vital to avoid misleading conclusions. Chapters 00:00 Understanding Research Methodologies 02:34 The Role of Feasibility and Pilot Studies 05:37 Misunderstandings in Research Terminology 08:22 The Importance of Case Studies 11:17 Exploring the Null Hypothesis  

11/15/24 • 16:36

In this episode, Ariana and Jules discuss a planned study on the efficacy of an online yoga intervention for cancer patients, specifically those with high-grade gliomas, and their caregivers. They explore the unique aspects of the study, including its design, the importance of trial registration, and the challenges faced in previous online yoga research. The conversation highlights the potential benefits of online yoga for improving overall well-being in this vulnerable population.   Takeaways 🌟The study focuses on high-grade glioma patients and their caregivers. 🌟Online yoga is a complementary treatment alongside traditional medical care. 🌟Trial registration ensures transparency in research methodologies. 🌟Self-reported outcomes and physiological measurements will be assessed. 🌟Caregivers often experience higher levels of anxiety and depression than patients. 🌟The study aims to alleviate distress through an eight-week yoga program. 🌟Online interventions can increase accessibility for patients with mobility issues. 🌟Previous studies faced challenges regarding safety and correct form in online yoga. 🌟The shift to online yoga due to COVID-19 may have positive implications for accessibility. 🌟Future research is needed to explore the efficacy of online yoga interventions. Chapters 00:00 Introduction to the Yoga Study for Cancer Patients 02:40 Study Design and Methodology 05:45 The Importance of Trial Registration 08:42 Unique Aspects of the Yoga Intervention 11:17 Challenges and Insights from Previous Studies 14:33 The Future of Online Yoga Research  

11/15/24 • 19:01

In this episode, Ariana and Jules discuss the significance of Patient Reported Outcome Measures (PROMs) in understanding patient experiences, particularly in the context of pain management. They delve into a specific study focused on the Pain Catastrophizing Scale (PCS) and the Tampa Scale for Kinesiophobia (TSK), exploring the methods used to validate and shorten these surveys for better usability. The conversation highlights the importance of reliability and validity in research, the limitations of the study, especially regarding gender representation, and the insights gained from the survey questions. The episode emphasizes the need for compassion and understanding in dealing with patients experiencing pain. Takeaways *PROMs are essential for clinicians to understand treatment plans. *The study aimed to shorten long surveys for better usability. *Reliability refers to the consistency of a test or survey. *Validity measures the accuracy of the survey results. *The biopsychosocial model is crucial in understanding pain. *Expert opinions were used to validate the survey questions. *The study had a significant male bias in its sample. *Pain experiences can differ significantly between genders. *Compassionate communication is key when dealing with pain. *Meta-science plays a vital role in developing effective surveys. Chapters 00:00 Introduction to PROMs and Their Importance 03:11 Understanding the Paper: Pain Catastrophizing and Kinesiophobia 06:09 The Process of Shortening Surveys 08:59 Reliability vs. Validity in Research 11:49 Limitations of the Study 14:57 Insights from the Survey Questions 17:47 Conclusion and Final Thoughts

9/29/24 • 22:48

In this episode, we discuss a randomized pilot trial on synchronized breathing for chronic nonspecific low back pain. We highlight key features of the study, such as the exercise program, the patient reported outcome measurements, and the feasibility and preliminary efficacy of adding synchronized breathing. We also discuss the importance of trial registration and transparency in research. Overall, the study showed positive results in reducing back pain with synchronized breathing, but further research is needed to validate these findings. Takeaways  *Synchronized breathing may be effective in reducing chronic nonspecific low back pain. *The study used a randomized pilot trial design to assess the feasibility and preliminary efficacy of adding synchronized breathing to an exercise program.  *The exercise program included basic movements commonly found in yoga and Pilates.  *The study measured various patient reported outcome measurements, including pain catastrophizing, kinesiophobia, pain self-efficacy, and general anxiety. * Transparency in research, including trial registration and data sharing, is important for ensuring the validity and reproducibility of study findings.   Sections 00:00 Introduction and Background  05:33 Discussion on Exercise Selection and Mechanisms  11:15 Feasibility and Preliminary Efficacy  15:37 Burden and Adherence  21:18 Importance of Pre-Registering Clinical Trials  23:42 Conclusion and Future   

9/2/24 • 24:25

In this insightful episode of the Yoga Research and Beyond podcast, hosts Jules Mitchell and Ariana Rabinovitch dive into the research paper, "Pain reduction, physical performance, and psychological status compared between Hatha yoga and stretching exercise to treat sedentary office workers with mild/moderate neck/shoulder pain: A randomized controlled non-inferiority trial." Join as we explore: Details of the intervention and adherence rates What dropout rates are and what they mean for the study What's a non-inferiority trial? A discussion on the study providing p-values but not effect sizes This episode is perfect for yoga teachers aiming to boost their research literacy and for anyone interested in understanding the nuances of scientific studies related to yoga and exercise science. Enhance your knowledge and teaching practice with evidence-based insights!

7/26/24 • 22:40

Join hosts Jules Mitchell and Ariana Rabinovitch in this new episode of the Yoga Research and Beyond podcast as they discuss the research paper, "Not All Yoga Styles Are the Same: An International Survey on Characteristics of Yoga Classes." They explore: The various categories and styles of yoga classified in the paper The advantages and limitations of using surveys as a research method How subjective data can be measured effectively through operational definitions  Whether you're a yoga teacher looking to enhance your research literacy or deepen your understanding of yoga styles, this discussion is tailored for you. Gain valuable insights into the diverse world of yoga practices and learn how to critically evaluate research methods and findings. Tune in to empower your teaching with evidence-based knowledge!

7/26/24 • 21:27

In this episode, we dive deep into the methods of an observational study on the effects of Yin Yoga on anxiety.  We explored these key topics:  1. Understanding Anxiety: Anxiety is a psychological, physiological, and behavioral state triggered by perceived threats to emotional security and survival. 2. State Anxiety vs Trait Anxiety: Anxiety can be a temporary response to an event or it can be a reflection of one's personality. 3. COVID-19 Impact: The pandemic's significant influence on mental health, increasing anxiety disorders, and the challenges of remote work. 4. Yin Yoga as an Effective Non-Pharmacological Intervention: The role of physical and mental exercises, particularly yoga, in alleviating anxiety and enhancing well-being. 5. Research Findings: A brief look at the details of this study conducted in Latvia during the COVID-19 pandemic, focusing on the effects of Yin yoga on state and trait anxiety among women.  Like, comment, and subscribe for more insightful reviews and discussions on yoga research!

7/26/24 • 17:38

Slow Breathing: Samavriti and Visamavriti Pranayama for Reducing Stress In our first podcast episode under the new format, we review the paper Slow breathing for reducing stress: The effect of extending exhale. Our main focus was the methods section. Here are some basics we covered: Randomization and blinding challenges in yoga research Slow breathing parameters for study inclusion/exclusion Participant screening for eligiblity Outcome measures Heart Rate Variability  (HRV) using ECG PROMIS Anxiety Score – self-reported Effect size versus p-value Intervention sources – Heart of Yoga by TKV Desikachar Conclusions yoga teachers can safely make

6/12/24 • 29:11

Welcome to the Yoga Research & Beyond Podcast! 🎧 Struggling with all the conflicting fitness advice? Ariana Raven and Jules Mitchell have got you covered! 🧘‍♀️📖 Join them as they break down the latest research on yoga and exercise, debunk myths, and teach you how to apply scientific findings to the way you teach yoga. Perfect for yoga teachers and fitness pros who want to ground their practice in science. Tune in for lively discussions, research insights, and a fun learning experience! 🌟

6/12/24 • 11:39

How often do your students ask for help with tight hamstrings? In this episode Jenn Pilotti and I discuss a study that compared 4 stretching techniques for greater hamstring flexibility. This study from the Journal of Strength and Conditioning Research compared two active stretches and two passive stretches in 100 people over the course of 8 weeks. It’s clear that one resulted in the greatest gains. We discuss the results here and in our Yoga Research and Beyond review.

12/12/17 • 25:56

How can Buteyko breathing help with asthma? Research shows 6-30% of asthma sufferers use breathing methods to alleviate their asthma symptoms in the UK.  Catherine and I discuss a paper from the Complementary Therapies in Medicine journal about Buteyko breathing and asthma. Buteyko breathing technique (BBT) is a method that is used in some practices to help with hyperventilation, and asthma. BBT trains people to slow their breath rate, eliminate mouth breathing (using a small strip of tape on the mouth), and use controlled breath pauses to increase CO2 levels. Russian physiologist, Konstantin Buteyko, created it in the 1950’s after experimenting with a slower breathing rate on himself and his patients. He postulated that hyperventilation and mouth breathing create hypocapnia (low CO2), which causes hundreds of ailments, including bronchospasm. 

11/28/17 • 31:37

What are Ground Reaction Forces (GRFs) and why are they important? In biomechanics GRF is the force exerted from the ground onto the body when they make contact. It's basically Newton's 3rd law: for every action there is a reaction. Measuring these forces helps us understand how yoga poses impact bones and possibly bone mass.

10/19/17 • 37:45

Can virtual reality technology affect pain perception? Well, yeah. Catherine Cowey and I discuss a fun study about this co-authored by Lorimer Moseley in 2015 in the Psychological Science Journal. The researchers used VR technology to give subjects (with a history of neck pain) the illusion that they had moved their neck more or less than they actually had. As they hypothesized, this had an effect on their perception of pain.

8/31/17 • 40:20

Proximal hamstring tendinopathy (PHT) is a pathology of the tendon with a combination of tissue damage, inflammation, and possibly pain at the proximal tendon where the hamstring attaches to the ischial tuberosity. PHT is very common among yoga practitioners as well as in other populations.  Jules Mitchell and I talk about our own experiences with hamstring injuries as well as a 2016 clinical commentary entitled Proximal Hamstring Tendinopathy: Clinical Aspects of Assessment and Management from the Journal of Orthopaedic & Sports Physical Therapy.

7/28/17 • 55:31

Breathing is a hot topic for yoga teachers and fitness professionals. Jenn Pilotti and I talk about a study on the 90/90 breath technique with ball and balloon. Postural Restoration Institute (PRI) practitioners use this exercise to help people of all ages with musculoskeletal pain, including low back pain. We discuss the relationship between breathing and posture and how they might affect low back pain.

6/28/17 • 47:02

How does Kinesiotape® affect balance and athletic performance? Cat and I discuss a study from the International Journal of Sports Physical Therapy done in 2016. The authors hypothesized that there would be improvements in athletic performance but it didn’t work out that way. There are many claims about the benefits of ktape. Cat and I discuss all of that and more. Bottom line. If it works for you, use it, but don’t become dependent on it.

5/25/17 • 42:19

Can 12 minutes of yoga a day reverse osteoporotic bone loss? The title of this study "Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss" might lead you to believe so, but the results and data are incomplete and inconclusive.  Jules Mitchell and I talk about this complicated, underwhelming study published in the Geriatric Rehabilitation Journal in 2015. 

4/20/17 • 37:11

Catherine Cowey and I discuss an article on chronic pain and hypermobility syndrome (HMS) from the Journal of Pain Research. This article gives a thorough overview of the many kinds of hypermobility conditions and symptoms and makes it very clear that it’s a complicated subject. There’s a wide spectrum of hypermobility syndromes and  symptoms which can make diagnosis challenging. The criteria are confusing and overlap depending on the type of hypermobility syndrome, and therefore, may need to be updated. We also talk about how to work with people who are hypermobile. When it comes to exercise and movement, people tend to do what they’re already good at it. Flexible people may love to do yoga because they find the poses accessible. For flexible people who also have hypermobility (joint laxity), only doing yoga and stretching can potentially exacerbate HMS symptoms or create instability in their joints. Couple this with the pervasive idealization of flexibility in yoga asana, as if it is somehow tied to spiritual heights, and you have a potentially injurious combination. Hypermobile yoga students would benefit from incorporating strength work and holding back on how far they go in poses in order to gain more strength and control in the ranges that they have.

3/23/17 • 55:24

Are headstands safe? Jules Mitchell and I discuss a study about headstands from 2014. This is the first study of its kind that assessed loads on the neck and head in headstand.  We had different reactions to this study. When I read it, it reinforced my decision to exclude headstands from my practice and group classes. When she read it, it didn’t change her mind about excluding it from group classes, but she went back to headstands in her personal practice. What was it about the study that deterred me from headstands? There is some data in this study that at face value can be alarming about the amount of force on the head and neck, and risks of fracture with compression and extension in the cervical spine. However Jules provides us with context about how those studies were conducted that made the data less alarming. As Jules likes to say, one study does not a conclusion make. This pioneering study opens the door to more questions and does not allow us to make definitive conclusions about the right or wrong ways to do headstand.

3/2/17 • 59:33

How does ankle instability affect the knee? In the previous episode Jenn Pilotti and I discussed proximal stability for distal mobility - how core stability affects the knees and ankles. But what about the other way around? How do distal joints affect more proximal ones? Many movement professionals work from the ground up, thinking about how the foot and ankle affect the rest of the kinetic chain. This is one of the few studies Jenn found that examines how the ankle affects the knee and landing kinematics. We review this study and talk about our own ankle injuries and working with people who have ankle issues. Yoga teachers often say it’s all connected. This paper touches on an aspect of that, namely how the ankle (a distal joint) affects the knee (a more proximal joint).

2/9/17 • 35:51

Proximal stability for distal mobility is a principle that’s often used in corrective exercise, manual treatment and personal training. Generally, it means that working on core stability can affect distal joints, providing more mobility. This is logical. A stable core may allow for less chaos in the periphery. In this episode Jenn Pilotti and I discuss 2 studies that look at how proximal strengthening impacts the knees and ankles of female athletes. The first study looks at the effect core stability has on landing kinematics for female Capoeira practitioners; the second looks at what strengthening the hip does for high school female basketball players with history of ankle injury. These studies support the notion that core stability in the lumbo pelvic hip complex affects the knees and ankles.

1/19/17 • 30:35

Does Yoga improve athletic performance? It might, but we don't know exactly how. Jules Mitchell was researching how yoga affects athletics performance for her upcoming book and discovered a gap in the literature. There's plenty of research about the SAID principle and adaptation, but not enough about yoga's impact on sports performance. In this episode we talk about the only two studies that cover this topic as well as their many limitations. Hopefully there will be more studies about this in the future so we can have more clarity.

12/29/16 • 46:57

Yoga and Movement Research Series How does Bikram yoga affect heart rate and core temperature? To be completely honest neither Cat nor I are fans of Bikram yoga or hot yoga in general. Nonetheless, we did our best to discuss Bikram yoga and this study as objectively as possible. In this episode we reviewed an ACE (American Council on Exercise) sponsored study done in 2015, which examines the effect of Bikram yoga on core temperature, heart rate and rate of perceived exertion of 20 Bikram practitioners. Some interesting data from the study: The average highest core temp was 103.2 for men and 102 for women. One male had a core temp of 104 by the end of the 90 minute class. The average heart rate was 80% max for men and 72% max for women. The highest recorded was 92% for men and 85% for female. It's essential for Bikram teachers to have a basic understanding of thermoregulation and know the signs and symptoms of heat related illness. Teachers should be trained to respond appropriately in the event of an emergency to keep the participant's safety a priority. Because participants experienced dangerous elevated core temperatures 60 minutes into class, shortening the class to 60 minutes or less might minimize potential for heat intolerance. Researcher Emily Quandt offers three key recommendations: shorten the class, lower the room temperature and focus on hydration.

12/8/16 • 58:34

Jenn Pilotti and I discuss a thorough review of 29 studies that answers this question: Are core stability exercises the best for back pain? The meta review was conducted in 2014 and is entitled, "An update of stabilization exercises for low back pain: a systematic review with meta-analysis." The studies compare core stabilization techniques (side plank, plank and bird dog) to other forms of exercise such as low intensity aerobics, pilates, walking, running in place, and stretches. It might be a common sense conclusion that core strengthening is the best for back pain, but the research does not support this. In fact, the research tells us that core work is no more or less effective than any other kind of exercise.

11/17/16 • 38:48

In this bonus episode Jules Mitchell (biomechanist and yoga educator) asks me questions about my new workshops for teachers called the Yoga Re:Alignment Workshop Series. We also talk  about the role of movement science in yoga asana and whether or not yoga is about more than the poses...of course it is.

10/13/16 • 32:54

Whether or not to use mirrors in yoga classes is a popular topic of discussion among teachers. This is the first episode in my new yoga and movement research series. I talk to Jules Mitchell about the efficacy of using mirrors when learning yoga asana. We discuss a study entitled, "Effect on performance of learning a pilates skill with or without a mirror."  The study examines a pilates move called the STAR movement,  but what we learn from it can also be applied to yoga. The STAR move is similar to Vasistasana (side plank) while raising and lowering the top leg. The stated goal of this study was to "use an objective measure of performance to look at the effect of mirrors when learning Pilates star movement that must then be done without the mirrors." What do you think? Is it best to learn a motor skill with or without mirrors?

10/13/16 • 45:46

Dan John has been lifting weights since 1965 and coaching for more than 30 years.  He holds the American record in the Weight Pentathlon event, won the American Masters Discus Championships several times, and has competed in Olympic weightlifting and the Highland Games. Dan has a common sense approach to fitness that appeals to most of the strength coaches and trainers that I know. We talk about strength training for women, mindset in competition, why he hates terms like cardio, core and functional, the cult of stretching, the goblet squat and more.

9/1/16 • 57:58

Charlie Reid, CSCS, CMT, considers himself an "anti-guru", an educator, and an enthusiast for all things strength and conditioning related. His pragmatic approach centers around helping others find solutions that are practical, while sifting through all the hype so prevalent on the internet. We talk about strength and mobility training, some research behind the The Biggest Loser, how most commercial group fitness just makes people tired not better, thought viruses that need to go away, fitness candy, and one-legged cable McTwisty presses.

7/22/16 • 72:48

Greg Lehman, Physiotherapist and Chiropractor talks about why pain science and biomechanics need to be reconciled. People think that pain science challenges everything in biomechanics, but it doesn’t. It challenges it a little. We can and should still use biomechanics. It’s still important but you have to add all the psycho social stuff to it as well. We talk about biomechanics research, how and why to use alignment, how the musculoskeletal systems is allowed to look weird, tendon research and why it's ok to poke the bear (not hump it).

6/30/16 • 47:16

Shelly Prosko, PT, PYT, CPI, specializes in pain science, yoga therapy and pelvic floor health. She's dedicated to bridging the gap between yoga and modern healthcare philosophies and believes this integration is highly effective in creating and sustaining optimal health. Shelly has been integrating yoga into her physical therapy treatments since 1998, addressing a wide variety of conditions and populations, with a special focus on helping people suffering from persistent pain and pelvic health issues. We discuss what yoga therapy is, how it can be used in healthcare professions, pelvic floor health, pain science, how the research does not support the idea that “optimal alignment” eliminates pain and the how we can still teach alignment without instilling fear of movement and more.

6/16/16 • 71:37