Know Your Limits With Yoga

Yoga
Know Your Limits With Yoga
Alternative Therapy

Contemporary yoga has become a popular recreational activity, although some styles bear little resemblance to the classical Indian forms that are associated with the Hindu religion. People from all walks of life and even some physicians are discovering the benefits of modern yoga. According to Yoga Journal, about 18 million people practiced yoga in 2003, up from 7 million in 1998.

More health clubs and fitness centers are offering yoga classes in response to economic competition from many newly opened yoga centers, and some corporations are offering on-site yoga classes to employees as part of health and wellness programs. More patients are asking their physicians about doing yoga as a way of keeping fit, relieving stress, or recovering from sports-related injuries, and clinicians are likely to see more yoga-related injuries.

As a fitness activity, contemporary forms of yoga are difficult to assess. Howard G. Knuttgen, PhD, senior lecturer in the department of physical medicine and rehabilitation at Harvard Medical School in Boston, and professor emeritus of applied physiology at The Pennsylvania State University in University Park, says that physicians and their patients should be aware that the fitness benefits of yoga are unproven, and that they should tailor their expectations accordingly. "While there are reports in the literature of the efficacy of modern yoga to promote relaxation and provide relief from nervous tension, there is no research evidence of any contribution of modern yoga to the enhancement of either muscular strength or cardiovascular function," he says. Maintaining yoga postures constitutes very low-intensity physical activity compared with strength training or aerobic activity, Knuttgen says. A physical activity grading guide commonly used in exercise physiology research contains one yoga listing: hatha yoga, at 2.5 metabolic equivalents.

Certified yoga instructors, emphasize that proper technique is essential for preventing injury during yoga practice. Specific poses carry the risk of injury if performed incorrectly. For example, forcing the lotus position can damage cartilage in the knees, but participants learn to direct the force away from the knees to the hips. Knee and lower back injuries tend to be more serious, but the hamstrings, sacroiliac, neck, shoulders, wrists, and ankles are also prone to injury. Problems can be avoided if the poses are done correctly and participants don’t try to force themselves into difficult postures.

Know your limits

When addressing concerns about yoga, experts note that clinicians should ask questions about the patients’ expectations. Do they have specific fitness expectations? Are they hoping to relieve stress or speed recovery from an injury? Are they comfortable with the more spiritual aspects of some practices?

Physicians say that a careful assessment of the patient’s current physical condition will help determine the style of yoga that suits the patient’s goals. For example a hypertensive patient on a diuretic probably shouldn’t be overexerting himself in a hot room, and an elderly female may not have the muscle tone or stability to hold the demanding poses of ashtanga or power yoga.

Continual emphasis on proper breathing prevents Valsalva breath holding, making yoga a relatively safe way for those with hypertension or heart conditions to pursue yoga as a means of exercise.

Although yoga has been found to be useful for treating osteoarthritis, improving posture, and preventing falls in the elderly; it is necessary for patients to not over exert themselves. The immense choices of yoga exercises range from simple to moderate to complex; one should examine which level they fall under to avoid any injuries. Lastly, before beginning a yoga regimen or any other exercises, one should consult their doctor.