54 Questions
What aspect of yoga emphasizes the physical discipline through breath control and different postures?
Hatha yoga
Which limb of yoga involves conscious regulation of breath and control of vital energy?
Pranayama
In the context of yoga, what is the main purpose of Pratyahara?
Withdrawal of senses from the external world
Which form of Hatha Yoga places intense focus on the subtleties of each posture and utilizes props?
Iyengar
What is the colloquial term used for hatha yoga, particularly emphasizing physical exercise in the 20th century?
"Yoga"
What is the Sanskrit meaning of the term 'Om'?
Universal energy sound
According to the Desensitization theory of mantra meditation, what effect does it have on disturbing thoughts and images?
Induces a global desensitization
How does Herbert Benson's secular meditation differ from Transcendental Meditation (TM)?
It uses a specific word or phrase aligned with the individual's belief system
In yoga, what does achieving greater balance between the two cerebral hemispheres through meditation suggest?
Enhanced creativity and cognitive functions
What was a key characteristic of the participants in the TM study conducted with secondary school students?
Racial and cultural diversity
What is the Sanskrit term for the single syllable mantra used in Transcendental Meditation (TM)?
Aum
Which aspect of yoga practice focuses on integrating the mind and body?
Mindfulness meditation
How does practicing yoga impact the autonomic nervous system?
It reduces heart rate and blood pressure
Which of the following is a potential effect of regular yoga practice on the immune system?
Increased immune cell activity
What type of study design is commonly used in yoga research to assess its outcomes?
Randomized controlled trials
Which technique involves focusing on koans, paradoxical statements?
Rinzai Zen
Which form of yoga involves the union of the individual mind with cosmic consciousness through the flow of sound?
Nada Yoga
What is the emphasis of Rinzai Zen practice?
Seeing one's true nature
Which inventory is used to measure anxiety?
Beck Anxiety Inventory
'Nada Yoga' involves focusing on which element?
Flow of sound
'Kensho' in Zen refers to:
Seeing one's true nature
'Nadam' in Nada Yoga is related to focusing on:
(flow of sound)
'ANCOVA' stands for:
(analysis of covariance)
'Q-LES-Q-SF' is used to measure:
(Quality of Life Enjoyment and Satisfaction)
'CAPS-5' is related to the assessment of:
(PTSD) diagnosis
What is the Sanskrit meaning of yoga?
A union of the self with the divine
How does the integration of mind and body occur in yoga?
Through the practice of asanas and pranayama
How does yoga affect the autonomic nervous system?
By increasing parasympathetic nervous system activity
What are the effects of yoga on immune responses?
Yoga has a variable effect on immune responses
In Study 2, what was the design of the yoga intervention?
Two 1-hr yoga classes per week for 5 consecutive weeks (Iyengar yoga)
What is the Sanskrit translation of the term 'yoga' and what does it imply about the integration of mind and body?
Yoke, signifying the integration of mind and body to connect with one's pure nature
How can practicing yoga help yogis gain insight into the functioning of their autonomic nervous system?
By reducing blood flow to their hearts and reducing heart rate
Which of the following is a study on the effects of yoga on immune responses to stress?
Effects of integrated yoga practices on examination stress (Gopal et al, 2011)
Which of the following best describes the design and outcomes of the study 'Effect of integrated yoga practices on immune responses to examination stress'?
The study included 60 female participants aged 17-20, and found a significant decrease in stress levels
Which of the following is NOT a type of yoga mentioned in the provided text?
Vinyasa yoga
What is the Sanskrit term for the inner sounds that one becomes aware of during meditation?
Anahata nada
Which of the following is NOT one of the three axioms of mindfulness as proposed by Shapiro et al. (2003)?
Acceptance
According to a study of brain activation in Tibetan monks, which region of the prefrontal cortex (PFC) was found to have increased activity compared to non-meditators?
Left PFC
What was the objective of the study 'Using Biofeedback while Immersed in a Stressful Videogame Increases the Effectiveness of Stress Management Skills in Soldiers'?
To assess the efficacy of using biofeedback in a stressful video game to practice stress management skills
Which group of participants was randomized to receive biofeedback-assisted stress management training in the mentioned study?
41 soldiers who engaged in a 30-minute biofeedback session daily for three days
In the context of the study, what was the purpose of using visual and auditory biofeedback during the soldiers' involvement in the video game?
To practice stress management skills, specifically tactical breathing
What is one potential implication of the study's findings for enhancing stress management skills in soldiers?
Enhancing biofeedback-assisted stress management with immersive gaming experiences
Based on the study, what role did the horror/first-person shooter game play in aiding soldiers' stress management skills development?
It created an environment for practical application of tactical breathing techniques
How did the study design differentiate between two groups of soldiers regarding stress management training?
One group had no additional stress management training, while the other received biofeedback-assisted stress management training.
Which study found a trend for higher morning salivary cortisol in the yoga group?
Study 2
Which study measured outcomes pre-T, mid-course, and post-T using BDI, STAI, and salivary cortisol?
Study 2
Which study included participants with mild depression and was conducted by Woolery et al. (2004)?
Study 2
Which study found a decrease in depression and anxiety signs in the yoga group?
Study 2
Which study design was used in the MBSR study that vaccinated participants with influenza vaccine after 8 weeks?
Quasi-experimental, 2-arm
Which of the following neural structures did NOT exhibit volumetric and functional changes associated with behavior in mindfulness studies?
Hippocampus
Which study design was used in the study comparing MBSR to an active control involving social support, relaxation, and stretching?
Quasi-experimental, 2-arm
Which of the following is NOT a psychological benefit of meditation mentioned in the text?
Improves memory
Which of the following was NOT a measure used in the study of MBSR versus an active control for women with fibromyalgia?
Beck Depression Inventory
Which of the following was NOT a neural structure that exhibited increased volume and activation in mindfulness studies?
Insula
Study Notes
Mind-Body Techniques
- Yoga:
- A life philosophy for attaining inner peace
- 8 limbs of yoga: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi
- Types of yoga: Hatha, Vigorous Vinyasas (Power yoga), Iyengar, and Bija
- Meditation:
- A mental exercise: mind-to-muscle relaxation technique
- Traditionally grounded in Eastern cultures
- Uses an object of focus to clear the mind: word/mantra, breath, geometric shape, or koan
- Biofeedback:
- The use of instrumentation that allows you to monitor psychophysiological processes
- Monitor processes you may not otherwise be aware of (e.g., increased heart rate, muscle tension)
- People can learn to voluntarily control these physiological processes
Yoga Studies
- Study 1:
- Effect of integrated yoga practices on immune responses to examination stress
- Participants: 60 1st-year female students aged 17-20 years
- Yoga intervention: 12-week, 35 min daily yoga practice, guided by trained yoga practitioner
- Study 2:
- Participants: N=28, 18-29 years, 79% female, mild depression (BDI score from 10-15), yoga naïve
- Intervention: 2 1-hr yoga classes each week, 5 consecutive weeks (Iyengar yoga)
- Outcomes: Depression and anxiety sign decrease in yoga group, trend for higher morning salivary cortisol in yoga group
Meditation Studies
- TM Study 1:
- Participants: 106 secondary school students, 4-month longitudinal study
- TM group practiced twice a day as part of school's Quiet Time program
- Outcomes: Significant decrease in anxiety, depression, and PTSD symptoms
- MM Study 1:
- 8-week MBSR (n=25) versus wait-list control (n=16)
- After 8-weeks, participants vaccinated with influenza vaccine
- Outcomes: Anxiety, left-side alpha brain activity, antibody to vaccine
- MM Study 2:
- Design: Quasi-experimental, 2-arm
- Intervention: MBSR vs. Active control (social support, relaxation, and stretching)
- Participants: 58 women with fibromyalgia
- Outcomes: QoL, HADS, Pain Perception Scale, Inventory of Pain Regulation, and Somatic symptom Inventory
Meditation Types
- Transcendental Meditation (TM):
- Technique involving use of Sanskrit word as object of focus
- A specific form of mantra meditation
- Maharishi Mahesh Yogi
- Zen Meditation:
- Japanese Buddhism
- Emphasis placed on kensho, or seeing one's true nature
- Technique involving focus on koans (paradoxical statement)
- Nada Yoga:
- The Yoga of Sound
- Nada (flow of sound) + yoga (union) = union of the individual mind with cosmic consciousness through the flow of sound
- Technique involving focus on nadam: focusing on sound and tone
Meditation Benefits
- Physiological:
- Decrease pain sensitivity
- Decrease muscle tension
- Improves circulation
- Decreased galvanic skin response
- Telomerase activity
- Decrease stress hormones and reactivity
- Improves immune function
- Psychological:
- Decrease stress-related disorders
- Improves sleep
- Decreases distress
- Increases positive mental health
- Improves cognition
- Neural correlates of change
Explore the differences between Bikram yoga, which consists of 26 traditional hatha postures in a heated room, and Sivananda yoga, which focuses on 12 basic postures for spinal strength and flexibility. Learn about the benefits of yoga in integrating mind and body for a greater connection with one's essential nature.
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