Yoga: From Ashram to Health Club
For: Core Conditioning—Build
a Better Platform, February 2003
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