Try Yoga meditation to reduce inflammation

Try Yoga meditation to reduce inflammation
Stress for Success
October 16, 2012


Anyone who regularly practices Yoga can attest to its many benefits. But new research suggests it’s even more advantageous than previously thought.

A study by Dr. Helen Lavretsky, professor of psychiatry at UCLA’s Semel Institute for Neuroscience and Human Behavior, and colleagues discovered that practicing a brief, daily yogic practice, which included Kirtan Kriva Meditation (KKM), reduced stress levels of people who care for those with Alzheimer’s and dementia. They worked with 45 family dementia caregivers and found that 68 of their genes responded differently after KKM, resulting in reduced inflammation.

One group of caregivers learned KKM and practiced it 12-minutes daily at the same time for eight weeks. The other group was asked to relax in a quiet place with their eyes closed while listening to instrumental relaxation music, also for 12 minutes daily for eight weeks. Blood samples were taken at the beginning of the study and again at the end of the eight weeks.

“The goal of the study was to determine if meditation might alter the activity of inflammatory and antiviral proteins that shape immune cell gene expression,” said Lavretsky. “Our analysis showed a reduced activity of those proteins linked directly to increased inflammation.”


Since caregiving for a family member can be a significant life stressor it puts the caregiver at greater risk for health problems. Dr. Lavretsky reports, “On average, the incidence and prevalence of clinical depression in family dementia caregivers approaches 50 percent.” They also show higher levels of inflammation biological markers, often have weakened resilience to stress and an increased rate of cardiovascular disease.

Therefore, these findings are very important. Since it is known that continual inflammation contributes to a host of chronic health problems, this simple meditation could prove t be very valuable.

I researched KKM on-line and discovered it’s a Kundalini Yogic practice that uses chanting and finger poses (mudras). It reduces stress, increases brain circulation, and facilitates focus. Here are directions to practice it:

1. Sit in an upright position on the floor or in a straight backed chair. Rest your hands on your knees with palms facing upwards.

2. Chant the syllables Sa, Ta, Na, Ma; lengthen the ending of each sound as you repeat them, aaaaaaaaah.

3. Touch your index finger tip to the tip of your thumb as you chant Sa.

4. Touch your middle finger tip to the tip of your thumb as you chant Ta.

5. Touch your ring finger tip to the tip of your thumb as you chant Na.

6. Touch your pinky tip to the tip of your thumb as you chant Ma.

7. Chant the following sequence. Chant:

• Out loud for 2 minutes;
• In a whisper for 2 minutes;
• Silently for 4 minutes;

• In a whisper for 2 minutes;

• Out loud for 2 minutes;

Even if this seems foreign to you, why not try it? It won’t hurt you and maybe, just maybe it will help you deal with your caregiver stress, or any stress for that matter.

Jacquelyn Ferguson, M. S. is an international speaker and a Stress and Wellness Coach. Order her book, Let Your Body Win: Stress Management Plain & Simple, at http://www.letyourbodywin.com/bookstore.html. Email her to request she speak to your organization at jferg8@aol.com.