Yoga Versus Yoga Plus Mindfulness on Perceived Stress and Mindful Attention Awareness in a Chiropractic College Setting
Condition: Occupational Stress
MeSH terms: Occupational Stress
Study type: Interventional

Summary: 
      Objective: The purpose of the study was to compare the effects of different types of yoga
      practices on mindfulness and stress levels reported by students, faculty, and staff at a
      health professional school. Including mindfulness cues (body scan, mindful movement, and yoga
      nidra) with Bishnu Gosh lineage hatha yoga as taught by Mary Jarvis may have additive
      therapeutic effects on mindfulness and stress.

      Methods: This was a quasi-experimental pre-post test design. Sixty-three individuals
      qualified for the study and were randomized in a 1:1 allocation ratio of matched pairs into
      either a physical-based yoga practice (Yoga Group, n = 31) or a mindfulness-based yoga
      practice (Yoga + Mindfulness Group, n = 32). Participants attended two 50-minute class
      sessions per week during the four-week intervention phase. The primary outcomes were the
      10-item Perceived Stress Scale (PSS-10) and the 15-item Mindful Attention Awareness Scale
      (MAAS).
    

Detailed description: 
      Objective: The purpose of the study was to compare the effects of different types of yoga
      practices on mindfulness and stress levels reported by students, faculty, and staff at a
      health professional school. Including mindfulness cues (body scan, mindful movement, and yoga
      nidra) with Bishnu Gosh lineage hatha yoga as taught by Mary Jarvis may have additive
      therapeutic effects on mindfulness and stress.

      Methods: This was a quasi-experimental pre-post test design. Sixty-three individuals
      qualified for the study and were randomized in a 1:1 allocation ratio of matched pairs into
      either a physical-based yoga practice (Yoga Group, n = 31) or a mindfulness-based yoga
      practice (Yoga + Mindfulness Group, n = 32). Participants attended two 50-minute class
      sessions per week during the four-week intervention phase. A sample size of 30 participants
      per class was deemed appropriate based upon the assumption of normality and the central limit
      theorem underlying the mathematics of inferential statistics.

      The yoga class sessions included the physical postures of yoga with an emphasis on alignment,
      holding postures, and breathing normally. Throughout the yoga class session, the instructor
      demonstrated the performances of the physical postures. While participants were performing
      the physical postures, the instructor provided verbal alignment cues to the participants. As
      needed, the instructor also demonstrated postural modifications, which allowed all
      participants to perform all physical postures. Each class session sequentially included the
      following physical postures of yoga: (1) standing in stillness; (2) pranayama deep breathing
      and warm up; (3) standing series- balance postures, wide leg postures; (4) transition from
      the standing postures to the floor postures with tree pose; (5) floor series - wind removing,
      sit up movements, cobra posture, kneeling postures; (6) cool down-stretching, spine twist,
      Kapalbhati breathing, and Savasana.

      The Yoga + Mindfulness class sessions included all elements of the yoga class session
      described above with the addition of mindfulness cues. The mindfulness cues included body
      scan, mindful movement, and yoga nidra. Beyond verbal physical cues on how to control
      breathing and perform precise body movements during the yoga postures, verbal mindfulness
      cues asked participants to focus on the sensations of their breathing and body awareness non
      judgmentally, e.g. Feel your breathe move in through your nose and fill your lungs from
      bottom to top. Feel your breath exit the nose and empty lungs from top to bottom. Keep your
      attention on your breath and your body. In general, the instructor reminded the participants
      throughout the Yoga + Mindfulness class session to "feel the sensation of ..."or "keep your
      attention on ..."as the instructor provided the alignment cues.

      The primary outcomes were pre-post changes in the 10-item Perceived Stress Scale (PSS-10) and
      the 15-item Mindful Attention Awareness Scale (MAAS).
    

Intervention name(s): Physical-Based Yoga Practice; Mindfulness-Based Yoga Practice
Intervention type(s): Behavioral; Behavioral
Intervention description(s): Physical-based yoga classes emphasized Bishnu Ghosh lineage hatha yoga. The 50 minute yoga classes were twice per week for four weeks. The yoga instructor had certifications in both Bikram and Amrit yoga practices and training in Bishnu Ghosh lineage hatha yoga as taught by Mary Jarvis; The mindfulness-based yoga classes included all elements of the physical-based yoga classes with the addition of mindfulness cues. The mindfulness cues included body scan, mindful movement, and yoga nidra. Certification of the instructor included the Integrative Amrit Method of Yoga Nidra that was inclusive of the use of mindfulness cues that coincided with the physical postures of yoga.
Allocation: Randomized
Intervention model: Parallel Assignment
Masking: Single (Outcomes Assessor)
Primary purpose: Other
Keywords: Yoga; Mindfulness; Stress; Psychological