HANDOUT ON ENVIRONMENTAL WELLNESS AND HEALING MODALITIES

1. Environmental Wellness

Environmental Wellness is how your environment positively affects your

wellness. It includes incorporating nature in your life to feel a sense of peace and
wellness.

Environmental Wellness: Fostering positive interrelationships between planetary

health and human actions, choices and wellbeing.

Strategies to enhance your Environmental Wellness

• Being aware of the limits of the earth's natural resources

• Conserving energy (i.e. shutting off unused lights)
• Use Eco-friendly and Recycled Materials in Your Home

Recycle paper, cans, and glass as much as possible

• Enjoying and appreciating time outside in natural settings

• Not polluting the air, water or earth
• Creating home and work environments that are supportive and nurturing
• Walk, ride a bike, or take the bus whenever you can instead of driving a car
• Eat locally produced food
• Engage in healthy physical activity in nature when you can by walking in
parks, going for hikes, studying outside, etc.
• Protect yourself from environmental hazards such as loud noise, pollution,
second hand smoke, and ultraviolet radiation
• Walk or run in a park or on nature trails instead of on a treadmill
• Maintain a clean and organized living space
• Replace Chemical Cleaning Products with Natural Alternatives
• Reduce Allergens and Improve the Air Quality in Your Home
• Declutter
• Get More Nature in Your Life
• Limit Your Screen Time
 Utilize the following campus resources to enhance your environmental
wellness:

• Attend the Wellness workshop, “Living Environmentally Well.”

• Educate yourself on sustainability by attending events related to wellness
• View the sustainable programs and services available on campus.
• View the alternative transportation options available on campus and in the
community.

What are the benefits of Environmental Wellness?

• Feelings of calm and relaxation.

• Pride in surroundings.
• Harmony with nature.
• Deeper relationships with friends and family.
• Finding tranquility in the environment.
• Involvement in the community.

Why is Environmental Wellness important?

Environmental health is a key part of any comprehensive public health system.

The field works to advance policies and programs to reduce chemical and other
environmental exposures in air, water, soil and food to protect people and
provide communities with healthier environments.

Environmental Issues
• Ozone Layer Depletion
• Water Pollution
• Air Pollution
• Solid Waste Management / Disposal of Wastes
• Deforestation
• Overpopulation.
• Wastage of natural resources.

Top 5 most polluting countries

1. China (30%) ...
2. United States (15%) ...
3. India (7%) ...
4. Russia (5%) ...
5. Japan (4%)

What destroys the Environment the most?

Global warming is arguably the greatest cause of impact on the environment. The
largest of causes emanating through CO₂ levels from respiration to more
detrimental causes like burning fossil fuels and deforestation. At any rate, humans
are consistently increasing CO₂ levels globally- every year.

Using fossil fuels as humanity's primary energy source to run our economies and
lives has been one of the biggest causes of environmental destruction, such as oil
spills, the production of greenhouse gases, and water pollution from hydraulic
fracturing, the era of fossil fuel energy much quickly come to an end.

World’s greatest pollutant

China
Although China currently emits the highest levels of CO₂ annually, it has emitted
far less than the United States over the past three centuries. Since 1750, the
United States has produced more than 400 billion metric tons of cumulative
carbon dioxide emissions.Nov 23, 2022

Rich countries, including the United States, Canada, Japan and much of western
Europe, account for just 12 percent of the global population today but are
responsible for 50 percent of all the planet-warming greenhouse gases released
from fossil fuels and industry over the past 170 years.
 What destroys our planet?

• The Water Crisis. 80% of china's water reservoirs are contaminated, and the rest
of the world continues to over consume and contaminate its water supplies.
• The Climate Crisis
• Ocean Warming
• Fisheries Depletion
• Meat Consumption
• Population Growth
• Poverty
• The Energy Crisis

Other Healing Modalities:

Pranic Healing

Pranic Healing is a highly developed and tested system of energy treatment that
uses prana to balance, harmonize and transform the body's energy processes.
Prana is the Sanskrit word that means life-force. This invisible bio-energy or vital
energy keeps the body alive and maintains good health.

Pranic Healing is a revolutionary and comprehensive system of natural healing

techniques that uses prana to treat illness. It is a synthesis of ancient, esoteric
healing methods that have been rediscovered, researched and tested over decades
with proven success by the founder of Modern Pranic Healing, Grand Master Choa
Kok Sui.

Benefits of Pranic Healing

1. In cases of fever, parents can bring down the temperature of their

children in just a few hours
2. Coughs and colds can usually be alleviated in a day
3. Major illnesses such as eye, liver, kidney, and heart problems can be
partially or substantially relieved in a few sessions
4. Improved health and increased stamina
 5. Inner peace and happiness
6. Better memory and concentration
7. Rapid spiritual growth
8. Reduced stress
9. Better interpersonal skills
10.Greater self-esteem
11.Attain the ability to attract good luck and become more prosperous

Osteopathy

Osteopathy is a drug-free, non-invasive manual therapy that aims to improve

health across all body systems by manipulating and strengthening the
musculoskeletal framework.

Keypoints of Osteopathy:

1. Osteopathy includes manipulation of joints, muscle, and spine to

treat whole systems of the body;
2. Osteopathy takes a holistic, whole-body approach to healthcare;
3. It uses manual ‘hands-on’ techniques to improve circulation and
correct altered biomechanics, without the use of drugs.
4. Osteopathy uses a drug-free, non-invasive form of manual medicine
that focuses on the health of the whole body, not just the injured or
affected part.
5. Osteopathic intervention can help treat arthritis, back
pain, headaches, tennis elbow, digestive issues, and postural
problems.
6. Treatment can also assist with sleep cycles and the nervous,
circulatory, and lymphatic symptoms.

An osteopathic physician will focus on the joints, muscles, and spine. Treatment
aims to positively affect the body’s nervous, circulatory, and lymphatic systems.
An osteopathic physician does not concentrate only on the problem area, but
uses manual techniques to balance all the body systems, and to provide overall
good health and wellbeing.

Diagnosing and treating conditions using these techniques is called Osteopathic

Manipulative Medicine (OMM).

Techniques include stretching, gentle pressure, and resistance, known as

osteopathic manipulative medicine.

An osteopathic physician may also issue prescription medicine and use surgical
methods to support the holistic, manual treatment.

Many osteopathic physicians also serve as primary care physicians in fields such
as family medicine, internal medicine, and pediatrics.

Manual medicine means that both diagnosis and treatment are carried out with
the hands.

Osteopathy is a complementary therapy. It is used alongside conventional

treatment to improve health. However, osteopathic physicians are also qualified
as medical doctors (MDs), and they have more training than other
complementary therapists, such as naturopaths. They specialize in osteopathy.

Osteopathy is one of the fastest growing healthcare professions in the United

States (U.S.).
Uses

Osteopathy can provide relief and treatment for a wide range of conditions, as
follows:

• arthritis
• foot, ankle, hip, and knee pain
• back pain, neck pain, and sciatica
• hand, shoulder, and elbow pain
• headaches
• tennis and golfer’s elbow
• postural problems due to pregnancy, sports injury, driving or work strain, or
digestive issues
• neuralgia

Osteopathic physicians can also detect conditions that are not treatable through
osteopathy, to refer patients to other specialists.

Process:

An Osteopath Dr. will first of all fully assess a patient’s health to work out what
treatment is needed in the sessions.

People visiting an osteopath should ensure that their doctor is accredited and
licensed to practice.

Osteopathy is patient-centered. An initial consultation will take place before any

active treatment or management begins.
During this consultation, the osteopathic physician will discuss the patient’s
health problems, listen, and take case notes. The session will last approximately
45 minutes.

Physical examination

The osteopathic physician will physically examine the patient, who may need to
remove some clothing to carry out the diagnosis. Patient privacy should be
respected during this process.

The examination may take 1 to 2 hours.

The patient will be asked to demonstrate simple stretches and movements to

help the osteopathic physician make an accurate analysis of their posture and
mobility.

The doctor will also assess the health of the joints, ligaments, and tissues, using a
highly trained technique of touch known as palpation.

The osteopathic physician will propose a treatment plan to meet the patient’s
needs.

This will include the number of sessions likely to be needed, although this number
may change depending on the patient’s response to treatment.

Osteopathy emphasizes self-healing, so an osteopathic physician may also advise

dietary changes, home exercise programs, and lifestyle adjustments.

Risks

As with all treatments, osteopathy can involve some risks.

After treatment, it is common for a patient to feel stiff, rather like after exercising,
for 24 to 48 hours. Some patients may have a headache for a short while.

The manipulation and hands-on work are gentle, but due to the physical work
being carried out, a patient of osteopathy may feel sore for the first 24 to 48
hours.

Is an osteopathic physician the same as a chiropractor?

A chiropractor can also treat the back, but their focus is more likely to be on the
position of the spine and joints, with the aim of improving nerve function and
healing ability.

A chiropractor is more likely to “pop” or “crack” the joints. An osteopathic

physician does not usually do this. A chiropractor will focus on a specific problem
area, while an osteopath looks at the body as a whole. An Osteopathic physician is
a medical doctor with specialized training in the fast-growing approach to healing
and wellness.

Other Body Systems

Osteopathic treatments can positively impact the nervous, circulatory, and

lymphatic systems, to improve body function and overall health.

Some osteopathic techniques may enhance lymphatic health and bring about
internal improvements in the body without needing invasive surgical treatment.
 Visceral Manipulation

Visceral manipulation is a gentle, hands-on manual therapy used to help your

internal organs (viscera) glide smoothly within your body.
Visceral Manipulation is a gentle manual technique involving specific placement
of soft manual forces to encourage the normal mobility, tone and motion of the
viscera (internal organs) and the connective tissue and ligaments that support
each organ onto our skeleton.

Visceral Manipulation has shown to increase proprioceptive

communication through mechanical relation within the body, thereby decreasing
the pain threshold, structural abnormality, and faulty posture.

Barral's clinical work with the viscera led to his development of a form of manual
therapy that focuses on the internal organs, their environment, and the potential
influence on many structural and physiological dysfunctions. The term he coined
for this therapy was Visceral Manipulation (VM).

Purpose:

To re-create, harmonize, and increase proprioceptive communication in the body

to enhance its internal mechanism for better health, thereby revitalizing a person,
and relieving symptoms of pain, dysfunction, and poor posture.

Visceral Manipulation treats a person's functional and structural imbalances with

an aim to affect their musculoskeletal, vascular, nervous, urogenital, respiratory,
digestive, and lymphatic dysfunction.

Jean-Pierre Barral's famous dictum, “Only the tissues know,” expresses that the
tissues in the body have a deep and innate intelligence.

Everything that has happened in our lives—injuries, diseases, stressors, etc.—is

recorded in our tissues. At the core of Visceral Manipulation (VM) is 'listening' to
the tissues with our hands. Through manual listening techniques, trained hands of
a skilled practitioner feel where the tissues are pulling toward the areas of
restriction, the areas where the body is not moving, and the areas of the greatest
impact on the person's wellbeing from the manual therapy perspective.
Comparative studies found Visceral Manipulation beneficial for people with
various conditions such as:

Acute Disorders
Neck Pain and Whiplash
Seatbelt Injuries
Chest or Abdominal Sports Injuries
Concussion
Traumatic Brain Injuries

Digestive Disorders
Bloating and Constipation
Nausea and Acid Reflux
GERD
Swallowing Dysfunctions

Women's and Men's Health Issues

Chronic Pelvic Pain
Endometriosis
Fibroids and Cysts
Dysmenorrhea
Bladder Incontinence
Prostate Dysfunction
Referred Testicular Pain
Effects of Menopause

Emotional Difficulties and Depression

Anxiety, Stress, Depression
Post-Traumatic Stress Disorder

Orthopedic Problems
Somatic-Visceral Interactions
Scoliosis
Chronic Pain
Motor-Coordination Impairments
Headaches and Migraines
Fibromyalgia and other Connective Tissue Disorders
Carpal Tunnel Syndrome
Peripheral Joint Pain
Sciatica
Sports Injuries

Pain Related to
Post-Surgical Dysfunction
Post-infection Scar Tissue
Autonomic Mechanisms

Pediatric Issues
Constipation and Gastritis
Persistent Vomiting
Vesicoureteral Reflux
Infant Colic

Other
Sleep Challenges
Chronic Fatigue
Immune Disorders
 Naturopathy

Naturopathy is a form of healthcare that combines modern treatment with

traditional methods. It includes alternative, natural therapies to modern
medicine.

Naturopathic treatment plans focus on education and prevention. They often

emphasize diet, exercise, and stress management.

Naturopathy uses a series of principles and beliefs to create individual treatment

plans.

These principles and beliefs are:

• the body’s capacity to heal itself

• preventing health problems
• a personal responsibility to optimize health

• Self-healing: Identifying and removing obstacles to recovery, allows for

natural healing.
• Underlying symptoms: Rather than stopping symptoms, a naturopathic
doctor can resolve underlying physical or mental issues by treating the
body, mind, and spirit.
• Harmless treatment: Treatment plans should not have harmful side effects
or control symptoms negatively.
• Holistic treatment: A naturopathic doctor must recognize individuality to
treat all aspects of a person’s health effectively.
• Education in treatment: Naturopathic doctors teach self-care to help
empower people against ill health.
• Prevention: It is good to remove toxic substances from a lifestyle to
prevent problems from arising.
Therapies may include acupuncture, herbal medicine, and homeopathy.

Seeing a naturopathic doctor

Naturopathic doctors may hold different licenses. Not all states have the same
licensing requirements, so it is advisable to check the details of a naturopathic
doctor before a consultation.

The three main typesTrusted Source of naturopath are:

• Naturopathic doctor: A licensed naturopathic doctor must attend 4 years

of naturopathic medical school to hold a recognized certification.
• Traditional naturopath: Traditional naturopaths may not hold a license, so
they are not so broadly accepted.
• Other healthcare advisors: Other, contemporary healthcare professionals,
such as dentists, may use naturopathic methods in their treatment plans.

Methods vary between naturopathic practitioners, but consultations usually

follow a similar overall practice.

The practitioner will typically begin with a diagnosis. In this part of the process,
they will address personal information including lifestyle habits, stress levels, and
diet.

A naturopathic doctor can use physical assessments, laboratory tests, medical

imaging, and medical history examinations to diagnose a health problem.

After diagnosis, they will establish ways to prevent and treat the health
problem with the natural healing systems within the body.
Possible treatments

Naturopathic doctors design medical care plans to suit individual needs and
health conditions. This means the treatment plans they offer can vary, but they all
follow similar principles.

A naturopathic doctor will customize recommendations for the individual.

A diet plan will typically use whole foods, for example, fruit, vegetables, lean
meat, and whole grains.

The doctor may also offer advice on maximizing nutritional value by eating
seasonal, local food. Some food is better for the body when consumed raw,
rather than cooked.

Treatments a naturopathic doctor may offer include:

• diet and nutrition recommendations

• behavioral change, such as exercise and lifestyle
• homeopathy, a type of natural medicine
• hydrotherapy, which is water-based treatment
• manipulative therapy, for instance, putting pressure on certain parts of the
body to establish balance
• herbal dietary supplements
• detoxification
• psychotherapy
•

Naturopathic treatment plans are useful in controlling type 2 diabetes.

 In some cases, with the appropriate license, naturopathic doctors
can recommend prescription drugs, undertake minor surgeries, and give
vaccinations.

Uses
• cardiovascular disease.
• musculoskeletal pain.
• type 2 diabetes.
• polycystic ovary syndrome.
• depression.
• anxiety.
• some other chronic conditions.

Acupressure

Acupressure is an alternative medicine technique often used in conjunction with

acupuncture or reflexology. It is based on the concept of life energy, which flows
through "meridians" in the body.

Acupressure consists of pressing the acupuncture points in an attempt to help

the free flow of energy in the channel(s). Acupressure is similar to acupuncture,
but the person uses their fingers instead of needles to work the point.

Acupressure is a manual therapy technique that is used to relieve pain and

muscle tension. Acupressure is performed using fingers gradually pressing onto
key points around the body to simulate pain relief and muscle relaxation. The
acupressure technique is used on trigger points within muscles and soft tissues.

Acupressure can treat the following:

back pain, headache, fatigue, anxiety, stress and tension, feelings of

melancholy, and immune system deficiencies and certain types of pain are linked
with feelings of anxiety and worry.
Best Time for Acupressure

Generally speaking, most people use their acupressure mat in the evening. As the
acupressure mat helps to relieve stress and relax the muscles, it can best be used
in the evening as you will feel more relaxed when going to bed.
 YOGA

Yoga is a mind and body practice. This ancient practice have originated in India. It
involves physical poses, movement, concentration, meditation or relaxation,
and breathing techniques to promote mental and physical well-being.

A regular yoga practice can promote:

Endurance, Strength, Calmness, Flexibility, and Well-being.

Yoga is now a popular form of exercise around the world. One in seven adults in
the United States practiced yoga in the past 12 months.

History

The first mention of the word “yoga” appears in Rig Veda, a collection of ancient
texts. Yoga comes from the Sanskrit word “yuj,” which means “union” or “to join.”

Yoga can be traced back to northern India over 5,000 years ago.

Indian monks spread their knowledge of yoga in the West during the late 1890s.
Modern yoga teachings became widely popular in Western countries by the
1970s.

Philosophy

The overall philosophy of YOGA is about connecting the mind, body, and spirit.
There are six branches of yoga. Each branch represents a different focus and set
of characteristics.

The six branches are:

• Hatha yoga: This is the physical and mental branch that aims to prime the
body and mind.
• Raja yoga: This branch involves meditation and strict adherence to a series
of disciplinary steps known as the eight limbs of yoga.
• Karma yoga: This is a path of service that aims to create a future free from
negativity and selfishness.
• Bhakti yoga: This aims to establish the path of devotion, a positive way to
channel emotions and cultivate acceptance and tolerance.
• Jnana yoga: This branch of yoga is about wisdom, the path of the scholar,
and developing the intellect through study.
• Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a
relationship.

Chakras

The word “chakra” means “spinning wheel.”

Yoga maintains that chakras are center points of energy, thoughts, feelings, and
the physical body. According to yogic teachers, chakras determine how people
experience reality through emotional reactions, desires or aversions, levels of
confidence or fear, and even physical symptoms and effects.

When energy becomes blocked in a chakra, it triggers physical, mental, or

emotional imbalances that manifest in symptoms such as anxiety, lethargy, or
poor digestion.
Asanas are the many physical poses in Hatha yoga. People who practice yoga use
asanas to free energy and stimulate an imbalanced chakra.

There are seven major chakras, each with its own focus:

• Sahasrara: The crown chakra, which is at the crown of the head,

symbolizes spiritual connection.
• Ajna: Located between the eyebrows, the third eye chakra has to do with
intuition.
• Vishuddha: The throat chakra corresponds to immunity and verbal
communication.
• Anahata: The heart chakra, which is in the center of the chest, influences
professional and personal relationships. Any imbalances in this chakra will
affect oxygen, hormones, tissue, and organ control.
• Manipura: The solar plexus chakra is in the stomach area. It corresponds to
self-confidence, wisdom, and self-discipline.
• Svadhishthana: The sacral chakra, which is beneath the belly button,
connects pleasure, well-being, and vitality.
• Muladhara: The root chakra, which is at the base of the spine, connects the
mind and body to the earth to keep a person grounded. It controls the
sciatic nerves and the parasympathetic nervous system.
OTHER TYPES

Modern yoga focuses on exercise, strength, agility, and breathing. It boost

physical and mental well-being.

There are many styles of yoga. A person should choose a style based on their
goals and fitness level.

Types and Styles of yoga include:

Ashtanga yoga

This type of yoga practice uses ancient yoga teachings. However, it became
popular during the 1970s.

Ashtanga applies the same poses and sequences that rapidly link every movement
to breath.

Bikram yoga

People practice Bikram yoga, also known as hot yoga, in artificially heated rooms
at a temperature of nearly 105oF and 40% humidity. It consists of 26 poses and a
sequence of two breathing exercises. Improves lower body strength, lower and
upper range of motion, and balance in healthy adults. Cuts fat pocket under
buttocks

Hatha yoga

This is a generic term for any type of yoga that teaches physical poses. Hatha
classes usually serve as a gentle introduction to the basic poses of yoga.
Iyengar yoga

This type of yoga practice focuses on finding the correct alignment in each pose
with the help of a range of props, such as blocks, blankets, straps, chairs, and
bolsters.

Kripalu yoga

This type teaches practitioners to know, accept, and learn from the body. A
student of Kripalu yoga learns to find their own level of practice by looking
inward.

The classes usually begin with breathing exercises and gentle stretches, followed
by a series of individual poses and final relaxation.

Kundalini yoga

Kundalini yoga is a system of meditation that aims to release pent-up energy.

A Kundalini yoga class typically begins with chanting and ends with singing. In
between, it features asana, pranayama, and meditation that aim to create a
specific outcome.

Power yoga

In the late 1980s, practitioners developed this active and athletic type of yoga
based on the traditional Ashtanga system.

Sivananda

This system uses a five point philosophy as its foundation.

This philosophy maintains that proper breathing, relaxation, diet, exercise, and
positive thinking work together to create a healthy yogic lifestyle.

People practicing Sivananda use 12 basic asanas, which they precede with Sun
Salutations and follow with Savasana.

Viniyoga

Viniyoga focuses on form over function, breath and adaptation, repetition and
holding, and the art and science of sequencing.

Yin yoga

Yin yoga places its focus on holding passive poses for long periods of time. This
style of yoga targets deep tissues, ligaments, joints, bones, and fascia.

Prenatal yoga

Prenatal yoga uses poses that practitioners have created with pregnant people in
mind. This yoga style can help people get back into shape after giving birth, and
support health during pregnancy.

Restorative yoga

This is a relaxing method of yoga. A person spends a restorative yoga class in four
or five simple poses, using props such as blankets and bolsters to sink into deep
relaxation without exerting any effort when holding the pose.
Benefits of yoga

Yoga as the mind and body practice involves various styles of yoga combine physical

postures, breathing techniques, and meditation or relaxation. Yoga as an ancient

practice that may have originated in India involves movement, meditation,

and breathing techniques to promote mental and physical well-being.

Who should practice yoga?

The likelihood of a person injuring themselves during yoga is rare if they are
practicing with a qualified instructor. A good instructor will observe a person’s
form and help them make appropriate adjustments.

According to the National Center for Complementary and Integrative Health,

people may want to speak with a doctor before trying yoga, especially if they:

• have pre-existing knee, hip, and spine injuries

• have high blood pressure
• have balance issues
• are 65 years or older
• are pregnant

Pregnant people may also need to modify certain yoga poses. They should speak
with a doctor if they are not sure about starting or continuing their practice as
their pregnancy progresses.
Face yoga exercises

An easy introduction to yoga is through simple face yoga exercises.

Forward Fold and Lion’s pose (Breath pose) are poses that increase blood flow to
the face. This can make a person feel more awake. There is some
evidence suggesting yoga may slow and reduce skin aging, but more research is
necessary to understand if and how this happens.

Forward Fold pose

Active Body, Creative Mind

1. Stand up straight.
2. Inhale and keep the arms close to the body.
3. Exhale and begin to bend forward.
4. Keep the chin tilted to the chest and look at the floor while bending.
 5. Sink further down so that the torso settles towards the floor and the top of
the head is facing the toes.
6. Hold this position for several breaths.
7. To get out of the pose, exhale and begin to lift the back and neck into a
standing position.

Modification: If a person cannot fully bend down, they can rest their hands on
their thighs and perform a half fold.

Lion pose (or Breath pose)

1. Kneel on the ground, keeping knees a small distance apart.

2. Cross the ankles and sit back on the top heel.
3. Place palms over the knees.
4. Take a deep breath in.
5. Choose a focal point.
6. Open the mouth and stretch the tongue to the chin.
 7. Exhale with a “ha” sound.
8. Make sure the breath is coming from deep within the stomach.
9. Hold this position for several breaths.
10.Switch the crossing of ankles to repeat on the other side.

Legs-up exercises

Yoga poses that stretch the legs challenge a person’s balance and help improve
core strength. Some poses suitable for beginners are Legs-Up-The-Wall
pose and Boat pose.

Legs-Up-The-Wall pose

1. From a seated position facing the wall, slowly roll onto the back.
2. Extend the arms by the sides, spreading fingers wide.
3. Stretch the legs toward the sky so that the heels skim the wall.
 4. Close the eyes and stay in the pose for several minutes.

Modification: Keep the knees bent. This is a less intense option that is easier for
people with lower back pain and tight hamstrings.

Boat pose

1. Sit on the mat, holding a yoga ball in front of the body.

2. Bring the knees toward the chest.
3. Inhale and tense the abdominal muscles.
4. Roll back onto the sacrum and begin to lift the arms while holding the ball.
5. Slowly lengthen and extend the legs to a 45-degree angle with the floor.
6. Hold this pose for 5–10 breaths.
7. Inhale and roll forward, bring the arms back down, and place the feet on
the mat.
Modification: If a person finds this pose too difficult, they can keep their feet on
the floor. They can also place their hands on the floor behind their hips for
additional stability.

Yoga breathing exercises

Not all yoga involves the entire body. Some yoga exercises focus solely on the
connection between the body and breath, which can be a calming, mindful
experience. A 2018 review found that Pranayama, or breath regulation, may
improve respiratory function in healthy people.

One yoga breathing exercise a person may want to practice is alternate nostril
breathing.

Alternate nostril breathing

1. Sit down in a comfortable position.

2. Place the left hand on the lap.
3. Tuck the right index and middle fingers in, and raise the right hand to the
nose.
4. Close the eyes and use the right thumb to close the right nostril.
5. Inhale through the left nostril.
6. Press the third finger down on the left nostril.
7. Lift the thumb off the right nostril.
8. Exhale through the right nostril.
9. Inhale through the right nostril.
10.Close the right nostril with the thumb.
11.Lift the third finger off the left nostril.
 12.Exhale through the left nostril — this is the end of one cycle.
13.Repeat up to 10 times.

Can yoga help with weight management?

Yoga is a form of physical activity, and regularly practicing yoga can help people
live a healthy lifestyle and maintain a moderate weight.

One recent studyTrusted Source suggests yoga exercises are beneficial for weight
loss. It examined 50 adults with obesity and assigned them to either Hatha
(slower pace) or Vinyasa (faster pace) yoga practices. Although both groups of
individuals lost weight after 6 months, the program also included a calorie- and
fat-restricted diet, which likely contributed to the weight loss.

The results of this study suggest that people who would like to practice yoga as
part of a weight management program should choose the type and duration that
suits them best.

Other benefits of yoga

When people practice yoga frequently, they may notice their health improving in
other ways. These can include:

Quitting smoking

Stress is a significant barrier for those trying to quit smoking. Because yoga
exercises can reduce stress and improve mood, the practice could benefit people
who may be finding it difficult to stop smoking.
A 2019 studyTrusted Source assigned people who smoked to an 8-week program
of cognitive behavioral therapy (CBT) and either yoga or wellness classes. The
results showed that those who practiced yoga twice a week were more likely to
stop smoking than those who attended the wellness classes.

This outcome was particularly common among people who smoked lightly.

Menopause

According to a 2019 reviewTrusted Source, yoga may improve psychological

symptoms and fatigue symptoms in menopausal individuals.

Chronic obstructive pulmonary disease (COPD)

COPD causes respiratory muscle weakness, which can make it hard to breathe.
Because yoga may improve lung function, researchers wanted to know if it could
improve inspiratory muscle performance.

Yoga can improveme the muscle performance of COPD Patients.

Summary

Yoga is an accessible form of exercise that benefits physical and mental health.

Most people are able to start with beginner yoga poses from the comfort of their
own home.

In addition to improving flexibility, strength, and balance, yoga can also reduce
stress levels and aid in weight management.
 Qigong

Qigong

Qigong, pronounced “chi gong,” was developed in China thousands of years ago
as part of traditional Chinese medicine. It involves using exercises to optimize
energy within the body, mind, and spirit, with the goal of improving and
maintaining health and well-being.

The concept of the “five elements” (wood, fire, earth, metal and water) as
energetic archetypes whose cycles affect the flow of energy in our bodies is central
to ancient Chinese medicine and to its qigong health exercises.

The review found that adding qigong to the primary treatment helped improve
lung function, quality of life, and ability to exercise in people with COPD.

In this study, those who practiced qigong also experienced less anxiety and better
moods as compared to those who didn't. Qigong was also shown to have positive
effects on bone and cardiovascular health and improve balance.

Qigong exercise has been reported to influence depression, stress, anxiety

symptoms, chronic pain, immunity, infection, and quality of life.

However, the main active principles for Qi Gong exercises are breath, posture,
movement, relaxation, and concentration / visualization. These five principles
are involved to varying degrees in any system.

There are two types of Qigong practice:

• Wai Dan (External Elixir) involves physical movement and concentration.
• Nei Dan (Internal Elixir) involves sitting meditation and guided imagery or
visualization.

Qigong has three major applications: spiritual, athletics, and healing. In spiritual
qigong, one's primary aim is to develop tranquility, harmony with nature, and
enlightenment. Athletic qigong includes exercises that cultivate strength, flexibility,
coordination, and balance, and lessen the likelihood of injury.

Practicing qigong may improve fitness, reduce anxiety and depression, lower
blood pressure, relieve chronic pain, strengthen the immune and respiratory
systems, and improve overall well-being.

While both disciplines require energy, Qigong relies on specific movements and
breathing techniques. Meanwhile, Reiki involves practitioners directing energy
from the universe for healing purposes. Both disciplines have a range of
tremendous benefits to the body, spirit, and mind, when practiced.

Not applicable to the following:

Pregnant Women
Psychotic

Acupuncture

Acupuncture is a form of complementary therapy that involves inserting very thin

needles into the body. Needles are inserted into the body to stimulate sensory
nerves in the skin and muscles to treat chronic pain and other physical conditions
and health issues.

Acupuncture can help relieve pain and treat a range of other complaints. However,
the exact way in which it works. Some people believe it works by balancing vital
energy, while others believe it has a neurological effect.

Acupuncture involves

Acupuncture has roots in traditional Chinese medicine (TCM)

How does it work?

TCM explains that health is the result of a harmonious balance of the

complementary extremes of yin and yang of the life force known as Qi, pronounced
“chi.” Advocates believe that illness is the consequence of an imbalance of these
forces.

According to TCM, Qi flows through meridians, or pathways, in the human body.

These meridians and energy flows are accessible through 361 acupuncture points
in the body. Inserting needles into these points with appropriate combinations
will bring the energy flow back into balance.

Many acupuncture points are at sites where stimulation can affect the activity of
multiple sensory neurons. These sites are also known as receptive fields.

The physical stimulation of needle insertion at these sites may affect pain
processing in the central nervous system and muscles and increase blood flow to
certain parts of the body.

Risks

All therapies come with both risks and benefits. A person should always seek
medical advice before undertaking any therapy.

Possible risks of acupuncture are the following:

• Bleeding, bruising, and soreness may occur at the insertion sites.

• Unsterilized needles may lead to infection.
• In rare cases, a needle may break and damage an internal organ.
The Food and Drug Administration (FDA) regulates acupuncture needles as
medical devices. Their manufacture and labeling need to meet certain standards.
The needles must be sterile, nontoxic, and labeled “for one use only” by a
licensed practitioner.

As with any complementary therapy, it is advisable to use acupuncture alongside

conventional treatments in cases of chronic or severe conditions.

Benefits

Acupuncture is a common complementary therapy that can help people manage

many different conditions.

Benefits of acupuncture include the following:

• People can effectively combine acupuncture with other treatments.

• Effective acupuncture can help manage chronic painTrusted
Source, migraine, and headaches.
• Acupuncture carries a low risk of side effects.
• It is a flexible form of treatment that can target numerous health concerns
at once.

The National Center for Complementary and Integrative Health (NCCIH) advises
people not to use acupuncture as a replacement for conventional medical help.

Uses

The NCCIH states that acupuncture can effectively assist Trusted Source in the
treatment of:
 • low back pain
• neck pain
• osteoarthritis (OA)
• knee pain
• headache

Other studiesTrusted Source suggest that acupuncture can also assist in the
treatment of:

• migraineTrusted Source
• peripheral neuropathyTrusted Source
• nausea
• rheumatoid arthritis
• fatigue
• Tendinopathy

What to expect

An acupuncturist will examine a person and assess their condition, insert one or
more thin, sterile needles, and offer advice.

Individuals will typically sit or lie down during the procedure. The acupuncturist
should use single-use, disposable, sterile needles. People may feel a very brief
stinging or tingling sensation upon needle insertion.

They may then experience a dull ache at the base of the needle.

Typically, the needles will stay in place for 20–60 minutes, although this will vary
depending on the procedure.
In some practices, the acupuncturist will sometimes Trusted Source heat needles
after insertion.

The number of treatments a person will need depends on their individual case.
Someone with a chronic condition may need one or two treatments per
week over several months. An acute health issue typically improves after 8–12
sessions.

Summary

Acupuncture is a traditional complementary therapy that has a historic origin in

China. It involves inserting small needles to stimulate specific parts of the body
and its neural network.

Studies show that acupuncture can help manage chronic pain, OA, headaches,
and migraine.

Acupuncture carries little risk of side effects, and practitioners must carry a
license to perform acupuncture procedures.