Selecting and Effectively Using a Yoga Program
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ACSM Information On… Selecting and Effectively Using a Yoga Program Yoga provides a number of well-documented physical, mental and emotional benefits, including reduced blood pressure, enhanced feelings of relaxation, stress reduction, improved digestion, better posture, increased strength and flexibility and improved balance. Yoga also has been shown to benefit individuals with chronic diseases and disabilities through improved body awareness and orientation, the development of focus and concentration, the encouragement of learning and creativity, and increased awareness of our connectedness to others.. A COMPLETE PHYSICAL ACTIVITY PROGRAM Yoga practice involves breath work for those new to yoga. A well-rounded physical activity program includes (pranayama) to connect the mind and • Iyengar – Focuses on proper alignment aerobic exercise and strength training exercise, but body, as well as to connect our thoughts with the use of props; poses are typically not necessarily in the same session. This blend helps and feelings with movement. held much longer than in other styles of maintain or improve cardiorespiratory and muscular yoga. fitness and overall health and function. Regular SELECTING A YOGA CLASS • Jivamukti – A highly meditative yet physical activity will provide more health benefits than You can choose from a wide variety of sporadic, high intensity workouts, so choose physically challenging form of yoga that yoga classes offering different types of exercises you are likely to enjoy and that you can includes vinyasa-style sequences of yoga and different teachers and styles. incorporate into your schedule. poses asanas, chanting, meditation, Make sure to select an appropriate class ACSM’s physical activity recommendations for healthy readings, music and affirmations. and instructor for your skill level. adults, updated in 2011, recommend at least 30 • Kripalu – Three stages make up this minutes of moderate-intensity physical activity Types or styles of yoga vary in pace and practice: will-practice, willful surrender (working hard enough to break a sweat, but still able and meditation in motion; characterized to carry on a conversation) five days per week, or 20 emphasis from slower-paced practices that minutes of more vigorous activity three days per include breathing and meditation to faster, by trusting the body’s wisdom to move in week. Combinations of moderate- and vigorous- flowing movement sequences combined a way needed to release tensions and intensity activity can be performed to meet this with rhythmic breathing Yoga types are as enter more deeply into meditation. recommendation. follows: • Kundalini – Incorporates postures with Examples of typical aerobic exercises are: • Ananda – Provides a tool for spiritual dynamic breathing techniques, chanting • Walking growth while releasing tension; uses and meditating to awaken the energy at • Running silent affirmations while holding poses. the base of the spine and draw it upward • Stair climbing • Ashtanga – A vigorous practice through each of the seven energy • Cycling centers of the body (chakras). • Rowing incorporating a fast-paced series of • Cross country skiing sequential postures that increase in • Power Yoga – A challenging and • Swimming. difficulty. disciplined series of poses designed with • – Involves practicing a series of the intention of creating heat and energy In addition, strength training should be performed a Bikram minimum of two days each week, with 8-12 26 traditional Hatha yoga postures (13 flow. repetitions of 8-10 different exercises that target all standing and 13 sitting) in a hot • Sivananda – Geared toward aiding major muscle groups. This type of training can be environment (near 100º Fahrenheit). participants in their journeys toward self- accomplished using body weight, resistance bands, • Hatha – A more relaxed, slower-paced discovery. free weights, medicine balls or weight machines. practice that includes breathing and • Svaroopa – Incorporates proper meditation exercises; emphasizes breathing (pranayama), exercise, breathing, strength and flexibility; good relaxation (savasana) and vegetarian diet with positive thinking (vedanta) and • The class should end with a cool down, STAYING ACTIVE PAYS OFF! meditation (dhyana). which may include lower-intensity Those who are physically active tend to live longer, • Therapeutic – Addresses all levels – exercises, stretching, twisting poses and healthier lives. Research shows that moderate physical, emotional and spiritual – of the a final relaxation. physical activity – such as 30 minutes a day of brisk healing process to promote health, • Listen to your body. If performing a posture walking – significantly contributes to longevity. Even a function and enhanced quality of life for causes you pain or doesn’t feel right, person with risk factors like high blood pressure, special populations (e.g., heart patients, practice a modification or another pose. diabetes or even a smoking habit can gain real benefits from incorporating regular physical activity hypertensives, cancer survivors or others YOGA EQUIPMENT into their daily life. with physical limitations). • Sticky mat – this prevents your feet from • Viniyoga - A gentle yet powerful and As many dieters have found, exercise can help you sliding on the mat and the mat from transformative practice in which poses stay on a diet and lose weight. What’s more – regular sliding on the floor. are synchronized with the breath in exercise can help lower blood pressure, control blood • Gloves and socks with rubber-like pads sugar, improve cholesterol levels and build stronger, sequences determined by the or dots on the palms or soles – These denser bones. practitioner. help participants hold their positions and • Vinyasa – A flow-style of yoga that THE FIRST STEP move safely between poses, especially melds breathing with movement, similar Before you begin an exercise program, take a fitness in the absence of a sticky mat. to Ashtanga but with less repetition or test, or substantially increase your level of activity, • Use blocks, straps, bolsters and blankets following of a set sequence. make sure to answer the following questions. This for modifying poses to enhance technique • Yoga For Fitness – Based upon the physical activity readiness questionnaire (PAR-Q) will and body position and to increase safety help determine if you’re ready to begin an exercise Hatha yoga practice, this fitness-based and comfort for the participant. routine or program. approach is tailored for the mainstream • Yoga mats should be cleaned regularly, • Has your doctor ever said that you have a heart health club member. It utilizes strength, either with a damp cloth or sponge and condition or that you should participate in physical flexibility, balance and power to give you mild soap or detergent. activity only as recommended by a doctor? a full workout. • Do you feel pain in your chest during physical YOGA CLOTHING activity? YOGA SAFETY • Yoga clothing should be comfortable and • In the past month, have you had chest pain when Your yoga instructor should be certified allow full range of motion. you were not doing physical activity? through or hold one or more credentials • It is important for clothing to provide • Do you lose your balance from dizziness? Do you from an established and respected ever lose consciousness? adequate coverage as you move and organization and have experience • Do you have a bone or joint problem that could be bend. teaching yoga. Some certifications, such made worse by a change in your physical activity? as Yoga Alliance’s Registered Yoga ETIQUETTE • Is your doctor currently prescribing drugs for your Teacher (RYT-200 and RYT-500), require When attending a yoga class, there are a blood pressure or a heart condition? • Do you know of any reason you should not completion of a certain number and type few guidelines to follow to ensure that you participate in physical activity? of trainings along with a specified number have a positive experience. If you answered yes to one or more questions, if you of hours of yoga teaching. Ideally, the yoga • Arrive early. Allow ample time to ready are over 40 years of age and have recently been instructor should minimize risk of injury to yourself for class. inactive, or if you are concerned about your health, participants as well as have CPR or first • Enter quietly. Enter the room quietly, consult a physician before taking a fitness test or aid training in order to respond making sure not to disturb others. substantially increasing your physical activity. If you appropriately in the event of an • Be free of distractions. Do not bring a answered no to each question, then it’s likely that you emergency. The instructor should have cellphone or other electronic items to can safely begin exercising. and be able to demonstrate his or her class that may be a distraction. PRIOR TO EXERCISE ability to modify poses and flow • Be considerate. Allow plenty of room Prior to beginning any exercise program, including the sequences for different levels of ability and between you and your neighbor for free activities depicted in this brochure, individuals should physical limitations. Let your yoga movement. If you must leave the room seek medical evaluation and clearance to engage in instructor know if you have any physical during class, do so quietly and discreetly. activity. Not all exercise programs are suitable for limitations before you begin yoga. everyone, and some programs may result in injury. OTHER CONSIDERATIONS Activities should be carried out at a pace that is KEYS TO A SAFE YOGA SESSION It is more comfortable to practice yoga on comfortable for the user. Users should discontinue • Warm-up of low- to moderate-intensity a somewhat empty or empty stomach, so participation in any exercise activity that causes pain movements designed to increase your eat lightly in the minutes or hour before or discomfort. In such event, medical consultation heart rate, respiration and blood flow to practice or have a bigger meal two or should be immediately obtained. the muscles, while also preparing the more hours before class. Have a bottle of body for more intense activity. water available during practice.