Yoga is an ancient practice that combines physical activity, breathing, and mental focus was. A growing number of studies show that yoga offers a number of health benefits, including cardiovascular workout with low impact.
"It packs a powerful punch," says Maren Nyer, an instructor in
psychology at Harvard Medical School and director of studies at Harvard
yogaaffiliated with Massachusetts General Hospital. "You do more than one thing. You get strength and flexibility
training, as well as a form of meditation that prepares you to be aware
that the rest of your day."
What is yoga?
All forms of yoga are some basics in common, but not much variety. Hatha
yoga, popular with beginners, you assume a series of physical postures
(called poses) that have joints and muscles through a full range of
motion. You will also learn to regulate breathing in synchrony with the movements. Yoga also emphasizes meditation to achieve a soothing approach.
The practice of yoga vary in many different poses, holding time, and how to incorporate breathing and mental training.
Yoga and Health
Dozens of clinical studies have evaluated the impact on yoga for various health problems. But
most of the results are not conclusive, either because of the small
size and short-term study or defects in how the studies were designed. It is also unclear what types of yoga are most effective and how often you need to practice yoga to see the benefits. If you have a serious health problem, it is wise to consider yoga as
something you can do in addition to medical treatment, and not instead
of the standard.
But it's hard to argue that yoga promotes strength and flexibility. This makes it a useful way to exercise to relieve general stiffness and pain in muscles and joints. Some studies show that yoga improves symptoms of arthritis, lower back pain, and balance.
Yoga for the heart
recent study by researchers at Harvard School of Public Health has
summarized the results of 37 randomized clinical trials involving nearly
2,800 people. Compared
to those who did exercise, practicing yoga they saw improvements in
blood pressure, cholesterol, body weight, and other factors that affect
the risk of heart disease. Cardiovasculareffects were similar to those of a person obtaining of brisk walking or other aerobic exercises.
This is encouraging, but there are limits. Yoga can help improve cardiovascular risk factors, but it has not been shown to prevent heart attacks and strokes. The researchers conclude that yoga offers a potential benefit for
heart health and could be a fitness option for people with limitations
in their ability to participate in more vigorous aerobic exercise.
Is it for you?
The percentage of American adults who do yoga almost doubled since 2002, about 10% of adults. About a third of them are over 65.
Many converts are women, but urges men Nyer to keep an open mind about yoga. "One
of the things I hear men say again and again is that they are not
sufficiently flexible to do yoga," said Nyer. "Many men focus on
activities such as weight lifting and running, things that do not require a lot of stretching. But the strength and flexibility actually go together. "
Source article: here.
Where: yoga classes are widely available in health clubs and community centers or senior citizens. Many commercial yoga studies allow you to take a free yoga class to take a test drive. An average cost per session is $ 15 to $ 20 it helps to have an orientation training, since yoga is a risk of injury if you do difficult poses that you are not ready to overuse or muscle and tendons.
What: Among the many styles of Yoga, Hatha and Iyengar
They are very common. You can also find specialized courses,
as "gentle yoga" or "Yoga president" for people with arthritis, back pain, or other physical limitations.
How often: Weekly courses are common, but many people practice yoga at home everyday. Do what fits your schedule, and "start low and go slow" to avoid injury.