What is yoga?
Yoga is an ancient form of exercise
that focuses on strength, flexibility, and breathing to boost physical and
mental well-being. The main components of yoga are postures (a series of
movements designed to increase strength and flexibility) and breathing.
The practice originated in India
about 5,000 years ago and has been adapted in other countries in a
variety of ways. Yoga is now commonplace in leisure centres, health clubs,
schools, hospitals, and surgeries.
What are the health benefits of yoga?
Dozens of scientific trials of
varying quality have been published on yoga.
While there is scope for more rigorous
studies on its health benefits, most studies suggest yoga is a safe and
effective way to increase physical activity, especially strength, flexibility,
and balance.
There is some evidence that regular
yoga practice is beneficial for people with high blood pressure, heart disease,
aches, and pains – including lower back pain – depression and stress.
Does yoga count towards my 150 minutes
of activity?
Most forms of yoga are not
strenuous enough to count towards your 150 minutes of moderate-intensity
physical activity per week, as set out by the World Health Organization.
However, yoga does count as a
strengthening exercise, and at least 2 sessions a week will help you meet
the guidelines on muscle-strengthening activities.
Yoga is highly recommended for
older adults at risk of falls, to help improve balance and co-ordination.
Can yoga help prevent falls?
Yoga improves balance by
strengthening your lower body – particularly your ankles and knees
– thereby reducing your chances of falling.
However, falls may
sometimes be caused by a health condition, in which case it is a good idea to
see your doctor or to visit a falls clinic at a local hospital.
Can yoga help with arthritis?
Yoga is popular with people
with arthritis for its gentle way of promoting flexibility and
strength.
Some research suggests yoga can
reduce pain and mobility problems in people with knee osteoarthritis.
However, some yoga moves are not suitable for people with this condition.
Find a yoga instructor who
understands arthritis and can adapt movements for individual needs, especially
if you have replacement joints, and always check with a doctor or
physiotherapist to find out if there are any movements to avoid.
Am I too old for yoga?
Definitely not. People often start
yoga in their 70s, and many say they wish they had started sooner. There are
yoga classes for every age group. Yoga is a form of exercise that can be
enjoyed at any time, from childhood to your advanced years.
Do I have to be fit to do yoga?
You can join a class suitable for
your fitness level. For example, to join a mixed-ability yoga class, you need
to be able to get up and down from the floor. Some yoga classes are
chair-based.
Do I need to be flexible to do yoga?
Not necessarily. Yoga will improve
your flexibility and help you go beyond your normal range of movement, which
may make performing your daily activities easier.
Can I injure myself doing yoga?
Yoga-related injuries are uncommon.
Some injuries may be caused by repetitive strain or overstretching.
But yoga is the same as any other
exercise discipline – it is perfectly safe if taught properly by people
who understand it and have experience.
It is advisable to learn from a
qualified yoga instructor and choose a class appropriate to your level.
What style of yoga should I do?
There are many different styles of
yoga, such as ashtanga, iyengar and sivananda. Some styles are more vigorous
than others, while some may have a different area of emphases, such as posture
or breathing. Many yoga instructors develop their own practice by studying more
than one style.
No style is necessarily better or
more authentic than any other. The key is to choose a class appropriate for
your fitness level.
What type of class should I look out for?
Classes can vary in duration but
typically last between 45 and 90 minutes. A longer class will give you
more time for learning breathing and relaxation techniques and will give
your instructor the time to work with your individual ability.
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