The yoga craze may have taken the U.S. by storm but experts say
it’s not likely to be another passing fitness trend.
Why has this 5,000-year-old Eastern discipline grown so popular?
The simple reason is that “it works,” says Millicent
Kennedy, who has been practicing and teaching yoga for more than
30 years and is spokesperson for the American Yoga Association.
Those who do yoga can vouch for that. And medical studies report
the health benefits of yoga, particularly in easing pain, stiffness
and other symptoms of chronic illnesses like arthritis, says Kennedy.But
there are other reasons for the boost in yoga’s appeal.
Yoga relaxes the body and mind. Even in the midst of stressful
environments, yoga helps control breathing and clears the mind
of cluttered thoughts.
Yoga can help normalize body weight. For
people who are either overweight or underweight, yoga exercises
can help you achieve your desired weight by contributing to
total calories burned, giving you stamina to exercise more
and enhancing your awareness of when you are full at meals.
The
yoga principles of balance and moderation in physical activity
and diet can also lead to healthier lifestyles.
Yoga improves
energy levels and productivity. For as little as 20 minutes,
yoga can replenish the mind and body with precious energy needed
to respond to daily tasks and challenges.
Yoga leads to genuine inner contentment and self-actualization.
What is Yoga?
Yoga, which means “to join together,” fuses body and
mind through breathing, meditation, and movement, performed in
a series of poses, or asanas.
There are many different forms of this ancient practice, which
began in India. Among the most popular in the U.S. is hatha yoga,
which focuses on breathing and physical movements that improve
balance and stretch and strengthen the body. Some forms, such as
ashtanga yoga, are much more physically demanding, while others,
such as raja yoga, have a more spiritual focus.
Curious enough to give it a try? One of the nice things about yoga
is that you don’t need a lot of time to do it, says Kennedy.
But to reap the benefits, you need to practice every day.
Just 15 minutes a day will bring “tremendous results,” Kennedy
promises, including:
Better balance and flexibility
Increased strength
Better concentration
Stress relief
More energy
An ability to relax at will
Getting Started
A yoga class teaches you to perform movements safely and correctly,
if you have a good teacher. Once you learn the basics, you can
practice at home on your own.
Yoga guides and videos can support what you learn in class. But
some experts caution against using videos and books without first
taking a class with an experienced teacher. A qualified teacher
watches that you’re using the right form for all the poses,
according to Hansa Knox, a yoga instructor who also trains teachers. “You
need proper alignment to protect yourself from injury.”
Lots of different yoga classes are offered in many places, including
yoga centers and schools, health clubs, YMCAs, community centers,
and senior centers. Most classes are 60 to 90 minutes long.
Choosing the right class can be tricky. A good approach is to try
different classes and teachers to see what you like best. Beginners
might want to start out with one of the gentler forms of yoga,
like integral, Kripalu, or anusara, suggests Knox. Later, if you
want, you can jump into “power yoga” or a “hot
yoga” class. Hot yoga involves performing 26 different postures
in a room heated to 100 degrees or more. The theory is that the
heat loosens up your muscles and ligaments and makes it easier
to stretch and reduces the risk of injury.
Yoga Safety
Experts say most adults can do yoga. Because it’s so adaptable,
even people with serious physical limitations can practice some
forms, such as breathing or meditation exercises.
The key to doing yoga safely is going slowly, knowing your limits,
and having a good instructor. A good teacher can help you adapt
poses to your physical ability and fitness level. You should never
continue a posture or move if it hurts, despite what a teacher
says.
Teachers can get certified in a weekend to teach a yoga
class. But the Yoga Alliance, which registers yoga teachers and
schools, considers 200 hours of training the acceptable minimum.
Besides the length of training teachers have,
it’s
also good to find out:
How long they’ve been practicing yoga themselves
How much
teaching experience they have
Whether they practice yoga daily
Whether they continue to study
under a teacher or take classes
Before You Take Your First Yoga Class
Talk to your doctor if you have an injury or health condition
that causes you concern.
Don’t eat a big meal before taking a class. Yoga is best
done with little or no food in your stomach.
Arrive early so
you can ask questions and can stake out a good spot where you
can see the teacher well.
Tell the teacher about injuries or
other physical limitations so you can learn modified movements
if needed.
To reduce slipping and sliding, use a yoga mat, go
barefoot, or do both. You might want to find out in advance if
mats are available so you can bring one if they aren’t.
Stop if you feel pain or dizzy, lightheaded, or nauseous.
Whether you’re doing yoga at home or in a class, remember
to set your own pace. “Yoga is extremely powerful, but very
gentle,” says Kennedy, who swears she’d be dead from
heart disease were it not for yoga. “It doesn’t
have to be strenuous. Each day you go a little bit further.”
