“Blessed are the flexible, for they shall not be bent out of shape.”
-Anonymous
FitQuip- Strike A Pose
Yoga is gaining in popularity. Go to just about any health club in the nation, or any town and you will find a variety of yoga classes. I believe this is a very good trend. Yoga is an ancient Hindu healing art that is every bit as much for your mind as your body. It may just be the latest exercise "fad" for many of the easily bored, need something new, exercise crowd. I hope not. I hope it has staying power.
I practiced yoga in the early 70's as a complement to my martial arts training. I believe it really helped me improve my focus and achieve my goals. I still incorporate some of the stretching maneuvers and breathing techniques then I learned. Yoga can benefit just about anyone. It can complement just about any workout routine. It can provide the missing ingredients in most individuals' workout routines and/or sports activities.
On the physical side, yoga improves flexibility, agility, balance and core strength. Certain forms of yoga will also improve overall strain including upper and lower body. This is all accomplished in a low impact, frame friendly environment. Breathing and respiratory function are also enhanced.
On the mental side, yoga scores big. It is a moving form of meditation that triggers your body's relaxation response and lowers stress levels. B.K.S. Iyengar once suggested that “yoga teaches us to cure what need not be endured and endure what cannot be cured.” I believe it lubricates the mind-body axis.
I applaud individuals to commit to just about any exercise routine but I also find many whose routines are not balanced and/or are quite pounding and punishing to the body. Incorporating yoga into your weekly routines can bring things into balance by providing the often neglected stretching and flexibility. It also allows for overall systemic metabolic recovery for your body. For others, exercise and a constant quest for ultimate fitness can be very stressful -- yoga can help melt stress away.
As an orthopedic surgeon, I have also become very interested in yoga's beneficial effects for the musculoskeletal system -- your muscles, bones and joints. I can hardly think of anyone who would not benefit from learning some yoga techniques. This seems especially true for individuals with certain orthopedic or musculoskeletal issues.
Yoga is a low-impact, joint friendly activity. It is no surprise to me that scientific studies have shown that yoga can improve function and/or decrease pain in individuals with the following conditions:
Arthritis. Individuals who suffer with arthritis pain will find that mobility improves as does pain and stiffness in those worn joins. I believe it is due to the gentle stretching as well as the rhythmic low impact movement patterns which can enhance joint lubrication and nourishment.
Carpal tunnel syndrome. Many of the upper body, forearm, hand and wrist stretches improve the "pinched nerve" symptoms in carpal tunnel syndrome. Many physical therapists and occupational therapists have incorporated yoga stretches into the prevention and treatment programs for individuals with this ailment. Many of the stretches serve as excellent “rest stops” on the information superhighway for those of us who spend way too much time hunched over and/or pecking on keyboards, blackberrys and other mobile or not so mobile devices.
Tennis elbow and golfer's elbow. As with carpal tunnel syndrome, yoga positions and stretches can help these and other tendon related problems.
Back pain. Low back pain is so common in our modern society. Yoga helps by improving mobility and flexibility in the spine as well as in the surrounding pelvic and thigh region all of which improves low back function. It also improves core strength, something essential for a healthy back. Stress is a common issue in chronic low back sufferers and yoga through its stress reduction and relaxation capabilities helps in this regard as well.
Fall prevention. When individuals fall, especially the elderly, bad things happen including serious fractures. Yoga routines, by enhancing balance and agility, can prevent falls in those who are susceptible.
There are many other bone and joint problems that yoga can help. A word of caution however. If you have orthopedic problems check with your orthopedic surgeon or treating physician about taking up a yoga class. Also, you will need to find an instructor who is both interested in, and has experience with working with your particular ailment. Not all yoga classes are created equal. Finding the right instructor who is both qualified and experienced can be a challenge especially with every health club opening overnight yoga studios as part of their fitness programming. The more experienced, advanced teachers will more likely be skilled at modifying your routine if you have a musculoskeletal problem. If you have bone and joint problems and try to do the same yoga routines as everyone in the class, you are likely to get into trouble.
Also, knowing your own limitations is essential. Remember, not everyone is a Gumby and yoga is not a competition. You should be comparing your progress to only yourself and not those around you. Look for small steady gains. You should talk to your instructor about your own special needs, be they orthopedic and musculoskeletal conditions, or health and fitness goals.
The Yoga Alliancecan help you find yoga instructors who have met certain minimal requirements. YogaFit Training Systemsprovide excellent training workshops for instructors. Also, the American Academy of Orthopedic Surgeonsoffers some excellent advice for staying injury free while enjoying the many benefits of yoga.
Also, another great thing about yoga is that it can be done almost anywhere, and requires no fancy equipment. According to Rodney Yee, yoga practitioner and author of Yoga: The Poetry of the Body, “the most important pieces of equipment you need for doing yoga are your body and your mind”- something most of us can readily find! Beth Shaw, the founder of YogaFit, put it best- “if you can breathe, you can do yoga”.
FitTip:
Give yoga a try. It will calm your mind and enhance your frame.
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