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In yoga, you assume a series of postures that construct strength and adaptability. Photos: Thinkstock |
This ancient practice can contribute to heart health, general health and mental well-being.
Yoga is an ancient practice that mixes physical activity, respiration and focused mental attention. A growing body of research shows that yoga offers a variety of health advantages, including low-impact cardiovascular exercise.
What is yoga?
All kinds of yoga have some basics in common, but there are various varieties. In hatha yoga, which is popular with beginners, you assume a series of postures (called poses) that take your joints and muscles through a wide selection of motion. You also learn to control your respiration in sync with the movement. Yoga also emphasizes meditation to realize a relaxed focus.
Yoga practices vary within the number of various poses, how long you hold them, and the way you incorporate respiration or mental training.
Yoga and health
Quite a few clinical studies have examined the consequences of yoga on various health conditions. But many of the results have been inconclusive, either due to small size and short duration of the studies or due to flaws in the best way the studies were designed. It's also unclear which form of yoga is handiest and the way often you'll want to practice yoga to see the advantages. If you've a serious health condition, it's sensible to think about yoga as something you possibly can do as well as to plain medical treatment.
But it's hard to dispute that yoga promotes strength and adaptability. This makes it a useful type of exercise to alleviate general stiffness and pain in your muscles and joints. Some studies show that yoga improves arthritis symptoms, lower back pain, and balance.
Yoga in your heart
This is encouraging, but it surely has its limits. Yoga may help improve heart risk aspects, but it surely has not yet been proven to forestall heart attacks and strokes. The researchers simply conclude that yoga offers potential cardiovascular health advantages and should be a fitness option for individuals who have limited ability to interact in additional vigorous aerobic exercise.
Is it for you?
The percentage of US adults who practice yoga has nearly doubled since 2002 to just about 10% of adults. About a 3rd of them are 65 and older.
Many of the converts are women, but Nair urges men to maintain an open mind about yoga. “One thing I hear men say over and over again is that they're not flexible enough to do yoga,” says Nair. “A lot of men focus on activities like weights and running, things that don't involve a lot of stretching. But strength and flexibility actually go hand in hand.”
How to startWhere: Yoga classes are widely available at health clubs and community or senior centers. Many business yoga studios help you take a category without cost to present yoga a test drive. A typical cost per session is $15 to $20. It helps to have a trained guide, as there's a risk of injury in yoga in case you do difficult poses that you simply aren't prepared or able to overstretch muscles and tendons. What: Among the numerous kinds of yoga, Hatha and Iyengar How often: Weekly classes are common, but many individuals practice yoga each day at home. Do what suits your schedule, and “start low and go slow” to avoid injuries. |