Yoga: From Ashram to Health Club
For: Ask the Experts, December 2002
Yoga is one of the fastest-growing fitness activities in
this country. Health clubs offer a variety of classes, often with names
such as "power yoga" or "yogarobics." Hollywood stars
and professional athletes, from Madonna to Kareem Abdul-Jabbar, testify
to its benefits. Magazines promote yoga as a means of body sculpting,
stress reduction, and weight control. Yoga is even recommended as a way
of treating high blood pressure and heart disease.
The word yoga comes from the Sanskrit for "union"
or "yoking," which is apt, since this ancient Indian discipline
is both a physical and spiritual activity. For most of yoga’s history,
the emphasis was on spiritual enlightenment, which called for little more
than the classic cross-legged meditation pose. But today’s Americanized
versions focus on physical benefits. This has led to increasing numbers
of injuries, especially among overzealous beginners.
Some variations
Most American versions come out of hatha yoga, which is
the practice of postures, or asanas, held for several minutes if you’re
an expert, or only a few seconds if you’re just beginning. These
positions stretch, strengthen, and relax specific muscle groups. You need
to learn proper techniques of breathing and concentration to be able to
hold the postures properly. Some asanas are simple, merely stretching
and aligning the body, while your breath and heart rate are kept slow
and steady. Others are complicated, difficult to master, and very strenuous.
Some involve twisting the spine; others require standing on your head
or shoulders. Many of these are only for advanced practitioners; they
can injure a person who is not flexible or strong enough or has physical
problems.
Here are a few popular types of hatha yoga:
Iyengar emphasizes form and
alignment, and uses traditional hatha techniques in fluid and dancelike
sequences. Poses are held for longer than in other types of yoga, but
it’s not as physically demanding. It uses props such as belts, chairs,
blocks, pillows, and blankets to accommodate anyone with injuries or other
special needs.
Ashtanga, the basis of American
power-yoga classes, is a more extreme, fast-paced form—not calming
or relaxing. You’ll work up a sweat just as you would when running
or cycling intensely. You need to be fairly athletic to keep up this pace.
Bikram, or hot yoga, is done
in a sauna-style room that’s over 100 degrees. This is supposed to
warm muscles so they will be easier to stretch. But this can be difficult
and dangerous, especially if you have cardiovascular disease.
Jivamukti is both physically
challenging and highly meditative. Beginner classes emphasize standing
poses with forward and back bends. It includes chanting and meditation.
Kripalu focuses on self-empowerment
and personal growth. Students focus on their bodies and their psychological
reactions to the poses. It’s like a meditation in motion.
What can yoga do for your body?
It’s hard to say, since most studies have been small
or flawed. Here’s what is known:
• Yoga is an excellent way to stretch and can contribute to flexibility—an aspect of fitness often overlooked. Thus, many physical therapists and coaches advocate yoga stretches.
• Though it doesn’t build strength much (since you don’t work against resistance), yoga can boost exercise endurance, as well as improve balance, posture, and coordination.
• Fast-paced forms can provide a good cardiovascular workout. But simply holding poses and breathing deeply won’t raise your heart rate enough for aerobic benefits.
• Not surprisingly, the very strenuous forms can help you lose weight. Burning lots of calories always takes lots of work!
• Dr. Dean Ornish uses yoga for stress reduction in his program for people with coronary artery disease. It is also used in many hospital-based programs for cardiac patients.
• Yoga can promote relaxation and reduce stress. People with high blood pressure may find it useful as part of relaxation therapy. It can also offer a sense of accomplishment and control.
Don’t get in over your head
Many people with pre-existing injuries take up yoga because
they assume that it is safe and gentle. But like any fitness activity,
yoga has its risks, especially if you are not fit or have back, neck,
hip, or knee problems.
Some pointers: If you are not fit, avoid the athletic classes,
such as power yoga or Ashtanga. Even the gentler forms of yoga may include
risky poses, such as head or shoulder stands. Stop if you feel pain or
if you become dizzy. Don’t treat yoga as a competitive sport: you
don’t have to stretch as far as the 25-year-old next to you. Don’t
force yourself beyond your normal range of motion.
Learn yoga from an experienced teacher, who can adapt poses
to your abilities. However, there are no widely accepted standards for
the accreditation or certification of teachers. Many people leading yoga
classes at health clubs are fitness trainers with scant training. Interview
several teachers about the type of yoga they teach and their experience.
Try different classes until you find one you like. Many YMCAs, colleges,
and community health organizations offer beginning yoga classes.
If you have a serious medical condition, injuries, or spinal
problems, consult a doctor before starting yoga. And tell the teacher
if you have any physical problems or limitations.
If you learn from a video, book, or TV show, start with
the simplest postures. You can incorporate them into your regular warm-up
routine.
UC Berkeley Wellness Letter, July 2002
