Selecting and Effectively Using

Consistency in your practice, whether taking a A Complete Physical Activity Program yoga class and/or doing yoga at home is key to A well rounded program of physical activity A Yoga Class experiencing the many benefits yoga has to offer. includes aerobic exercise and strength training

Yoga can comprise the whole of an individual’s exercise, but not necessarily in the same session. exercise program and be done daily or most days of This blend helps to maintain or improve the week. Alternatively, yoga can be practiced less cardiorespiratory and muscular fitness and overall frequently as part of a regular exercise program in health and function. Regular physical activity will conjunction with activity that is more specifically provide more health benefits than sporadic, high- geared to develop various aspects of health-related intensity workouts, so choose exercises you are fitness (i.e., cardiorespiratory endurance, muscular likely to enjoy and that you can incorporate into strength and endurance, and flexibility). your schedule.

Yoga offers a great way to stay active when you are ACSM’s physical activity recommendations for healthy adults, updated in 2007, recommend at traveling. You can take a foldable yoga mat or yoga least 30 minutes of moderate-intensity physical gloves and socks on the road and practice in your activity (working hard enough to break a sweat, but hotel room, or take a local drop-in class in your still able to carry on a conversation) five days per destination city. week, or 20 minutes of more vigorous activity three

days per week. Combinations of moderate- and vigorous-intensity activity can be performed to

meet this recommendation. Typical aerobic exercises include walking and running, stair climbing, cycling on a stationary or moving bike, rowing, cross-country skiing, and swimming.

In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be

accomplished using body weight, resistance bands, This brochure was written by Christina A. Geithner, Ph.D., ACSM Health Fitness Specialist. Contributing author: Jennifer A. Jens, free weights, medicine balls or weight machines. B.S., ACSM cPT. ACSM grants permission to reproduce this brochure, if it is reproduced in its entirety without alteration. The Prior to beginning any exercise program, including the activities depicted in text may be reproduced in another publication if it is used in its this brochure, individuals should seek medical evaluation and clearance to entirety without alteration and the following statement added: engage in activity. Not all exercise programs are suitable for everyone and Reprinted with permission of the American College of Sports some programs may in fact result in injury. Activities should be carried out Medicine. Copyright © 2009 American College of Sports at a pace that is comfortable for the user. Users should discontinue Medicine. This brochure is a product of ACSM’s Consumer participation in any exercise activity that causes pain or discomfort. In such Information Committee. event, medical consultation should be immediately obtained.

ACSM… Ad vancing Health through Science, Fitness and Medicine What is Yoga? and ). Short descriptions of some of the different styles are provided below: Yoga is an ancient Indian practice and type of mind- Staying Active Pays Off! Those who are physically active tend to live body exercise that has been in existence for • Ananda – Provides a tool for spiritual growth longer, healthier lives. Research shows that even thousands of years. The term yoga means “yoke” or while releasing tension; uses silent affirmations moderate physical activity—such as 30 minutes a “union,” and yoga practice involves breath work day of brisk walking— significantly contributes to () to connect the mind and body, as well while holding poses. • longevity. A physically active person with such as to connect our thoughts and feelings with Ashtanga – A vigorous practice incorporating a risk factors as high blood pressure, diabetes or movement. fast-paced series of sequential postures that even a smoking habit can get real benefits from increase in difficulty. • regular physical activity as part of daily life. Yoga provides a number of well-documented Bikram – Designed by as a physical, mental, and emotional benefits. These method of staying healthy from the inside out; As many dieters have found, exercise can help include reduced blood pressure, enhanced feelings involves practicing a series of 26 traditional Hatha you stay on a diet and lose weight. What’s more, of relaxation, stress reduction, improved digestion, yoga postures (13 standing and 13 sitting) in a hot regular exercise can help lower blood pressure, better posture, increased strength and flexibility, and environment (near 100º Fahrenheit); guaranteed control blood sugar, improve cholesterol levels improved balance, among others. Yoga also has to make you sweat! and build stronger, denser bones. been show to benefit individuals with chronic • Hatha – A more relaxed, slower-paced practice

diseases and disabilities through improved body that includes breathing and meditation exercises; The First Step awareness and orientation, the development of emphasizes breathing, strength, and flexibility; Before you begin an exercise program, take a focus and concentration, the encouragement of good for beginner exercisers or those new to fitness test, or substantially increase your level of learning and creativity, and increased awareness of yoga. activity, make sure to answer the following our connectedness to others. • Iyengar – Developed by B.K.S. Iynegar, one of questions. This physical activity readiness the most influential of his time; focuses on questionnaire (PAR-Q) will help determine your proper alignment with the use of props; poses are suitability for beginning an exercise routine or Selecting a Yoga Class typically held much longer than in other styles of program. You can choose from a wide variety of yoga classes yoga. offering different types of yoga and different teachers • • Has your doctor ever said that you have a Jivamukti – A highly meditative yet physically and styles. Selecting an appropriate class and challenging form of yoga that includes vinyasa- heart condition or that you should teacher for your level of experience, health and/or participate in physical activity only as style sequences of poses , chanting, fitness goals, and preferences can help yoga meditation, readings, music, and affirmations. recommended by a doctor? become an enjoyable experience that provides the • • Kripalu – Developed by and the staff Do you feel pain in your chest during benefits that you seek. at the for Yoga and Health in physical activity? • In the past month, have you had chest Massachusetts; three stages make up this Types or styles of yoga vary in pace and emphasis pain when you were not doing physical practice: will practice, willful surrender, and from slower-paced practices that include breathing activity? meditation in motion; characterized by trusting the and meditation () to faster, flowing • Do you lose your balance because of body’s wisdom to move in a way needed to movement sequences combined with rhythmic dizziness? Do you ever lose release tensions and enter more deeply into breathing (Vinyasa-style yoga, such as Ashtanga consciousness? meditation. • – Incorporates postures with dynamic Safety heart rate and respiration, increase blood flow to the breathing techniques, chanting, and meditating to muscles, and prepare the body for more intense There is an inherent safety partnership that exists awaken the energy at the base of the spine and activity. The warm-up may be followed by a work between the participant and the instructor in yoga draw it upward through each of the seven energy phase of more intense activity, which would be practice. The yoga instructor should be certified centers of the body (). different from one yoga style to another. For through or hold one or more credentials from an • example, the work phase might include a greater Power Yoga – Developed by Bender Birch; a established and respected organization and have number of repetitions, holding poses for a longer challenging and disciplined series of poses experience teaching yoga. Some certifications, such period of time, and/or using more explosive designed with the intention of creating heat and as ’s Registered Yoga Teacher – 200 movements such as jumping into or out of poses energy flow. and 500 hours (RYT-200 and RYT-500, • (e.g., forward fold to plank). A yoga class should end Sivananda – Developed by Rama Berch, who respectively), require completion of a certain number with some type of cool-down, which may include created the yoga program from Dr. Deepak and type of trainings along with a specified number lower-intensity exercise, stretching, twisting poses, Chopra’s Center for Well Being in La Jolla, Calif.; of hours of yoga teaching. Ideally, the yoga and a final relaxation. geared toward aiding participants in their journeys instructor should minimize risk of injury to

toward self-discovery. participants as well as have CPR/first aid training in • For participants, it is vital we listen to our own Svaroopa – Incorporates proper breathing order to be prepared to respond appropriately in the bodies. We need to know our limits and respect (pranayama), exercise, relaxation (Savasana), event of an emergency. them. Yoga often challenges us to find our “edge” – and vegetarian diet with positive thinking a place where we are “uncomfortably comfortable,” (Vedanta) and meditation (dhyana). With regard to minimizing risk of injury, the instructor where we feel challenged, yet able to hold a position • Therapeutic – Addresses all levels – physical, should have and be able to demonstrate his/her or move safely through a flow sequence. It is emotional, and spiritual – of the healing process to ability to modify poses and flow sequences for important to remember that everyone brings a promote health, function, and enhanced quality of different levels of ability and physical limitations. different body (with its unique anatomy, range of life for special populations (e.g., heart patients, Your yoga instructor may ask at the beginning of a motion, function, and genetic potential), different hypertensives, cancer survivors, or others with class or series of classes about physical injuries or histories with yoga and exercise in general, and physical limitations). parts of the body that are healing or need protection. different goals for his/her yoga practice. Thus, letting • Viniyoga - A gentle yet powerful and If he/she doesn’t inquire, it’s helpful to you and the go of the need to compare ourselves to or compete transformative practice in which poses are instructor and in your best interests to let him/her with others helps us practice yoga in a way that is synchronized with the breath in sequences know about any physical issues so s/he can offer safe and appropriate for us as unique individuals. A determined by the practitioner. modifications of poses and flow sequences before or good yoga teacher can help remind us of this and to • Vinyasa – A flow-style of yoga that melds during class. These modifications are important not listen to our bodies, but it’s up to each of us to put breathing with movement, similar to Ashtanga but only from a safety standpoint, but from the these principles into practice as we do yoga. This with less repetition or following of a set sequence. perspective of helping each participant optimize the might include modifying poses or movements so • Yoga For Fitness – Based upon the Hatha yoga yoga experience and reap as many of the potential they are safe for our bodies or choosing to do practice, this fitness-based approach is tailored for benefits of a yoga practice as possible. different poses or movements that our bodies can the mainstream health club member. It utilizes handle safely, even when not prompted by the strength, flexibility, balance and power to give you Like other workouts and exercise classes, a safe instructor. a full workout great for all levels. yoga class should include a warm-up of low- to moderate-intensity movements designed to increase Equipment and Clothing variety of positions and yoga classes are often A Home Yoga Practice co-ed, participants might wish to consider how their The minimum equipment needed for yoga is a sticky clothing fits and provides coverage as they move Establishing and maintaining a home yoga mat (a mat your feet won’t slide on, and that won’t and bend. practice slide on the surface on which it’s placed), or gloves You can establish a yoga practice at home with and socks with rubber-like pads or dots on the palms minimum equipment and little more space than that and soles. These help participants hold their Etiquette required for a yoga mat. Choose a time to practice positions and move safely between poses without When attending a yoga class in any setting, there yoga that works with your schedule (morning, slipping and sliding. Mats come in different are a few guidelines to follow to ensure that you and afternoon, or evening), and practice for an amount of thicknesses, and participants can use two mats for everyone in your class have a positive experience. time that is appropriate for your schedule, your level extra cushioning for the knees and spine or other • Arrive early – Allow ample time for your of experience (shorter duration for beginners, parts of the body when they are in contact with the mat and prop set up as well as personal perhaps longer duration for intermediate and mat and bearing bodyweight. Mats are also made of preparation. advanced practitioners), your desire, your lifestyle, different materials, some of which are “eco-friendly.” and the results you seek. Some yoga mats are made especially for travel and • Enter quietly – Enter the room/ studio fold up to take up minimal space in luggage. Mats gently, so as not to disturb others. Yoga can be practiced in silence or with music of vary in price, but can usually be purchased from a • Be free of distraction – Do not bring a your choice. It can be practiced alone using poses sporting goods store, a yoga or exercise studio or cell phone, pager, etc. to class. This can and flow series of your own creation, or as guided by health/fitness facility, or online for $10-$40. Yoga disrupt you and others around you. an instructor and participants on video or DVD. If mats should be cleaned regularly to prevent using a video or DVD, choose one based on the type bacterial growth, either with a damp cloth or sponge • Be considerate – Allow plenty of room or style of yoga and the instructor’s credentials and and mild soap or detergent, or following the between you and your neighbor for free experience. manufacturer’s recommendations. movement. Also, if you must leave the

room during class, do so quietly and How to maximize benefits Additional types of equipment that may be used in discretely. You may experience benefits such as a greater yoga classes, or that can be purchased for home sense of relaxation and connectedness with your use, include blocks, straps, bolsters, and blankets Other Considerations body in as little as five to 10 minutes of yoga per for modifying poses to enhance technique and body It is more comfortable to practice yoga on a day, or develop greater strength, flexibility, and position and/or increase safety and comfort for the somewhat empty or empty stomach, so participants balance in a longer yoga practice lasting 30-90 participant. might choose to eat lightly in the minutes or hour minutes or more.

before practice, or have a bigger meal two or more Yoga clothing should be comfortable for the wearer hours before, depending on what is comfortable and Yoga practice can also be tailored to focus on and allow freedom of movement or full range of allows the maintenance of appropriate blood sugar strengthening and stretching specific muscle groups motion at all major joints of the body (e.g., levels. Yoga participants may want to have a bottle critical to performance in a given sport, such as shoulders, elbows, spine, hips, and knees.). Yoga of water at hand if they get thirsty during practice as running, golf or tennis. clothing comes in a variety of colors and styles and well as to rehydrate themselves after practice. at various prices, and is designed for a variety of body types. Because the body is moved through a