Yoga Yields Mind and Body Fitness

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Yoga Yields Mind and Body Fitness
AARP


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.”

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