YOGA—A TERRIFIC WAY TO KEEP YOUR BODY & MIND IN GOOD HEALTH
I’ve been going to yoga classes for 20 years. I was hesitant in the beginning. I remember that I kept getting backaches after running. I mentioned this to my friend Steve Haimovitz and he said, “Try yoga.” But I resisted and instead saw a chiropractor, and then an acupuncturist. My backaches persisted. Again Steve said, “Just try yoga.” I finally did. After a couple of weeks my back pain from running disappeared and I was convinced. But yoga gave me a great deal more than that. In time, I became more flexible, slept better, and after each of my classes was in an all-around great mood.
Yoga is a group of physical, mental and spiritual practices that originated in India some 6,000 years ago. In America, the word “yoga” is commonly used to refer to Hatha yoga, one branch of the ancient discipline that focuses on physical postures, breathing and meditation.
If you’re now practicing yoga, you already know its benefits. If you aren’t you may want to consider adding it into to your physical training routine. If you’re out of shape, you can join a beginner’s class, or even one specifically tailored for seniors. (But I wouldn’t join one that calls itself chair yoga unless it’s a physical necessity for you.)
Here are some words and tips from Carol Krucoff in the AARP Bulletin article 7 Ways to Ease Into Yoga (Click to article) “Doctors are increasingly recommending yoga to people over 50 because it can help lower blood pressure, ease pain and improve balance.” Flexibility and stress reduction are the two main reasons seniors say they begin yoga. The gentle stretching of yoga poses helps develop suppleness and maintain range of motion as you get older. Yoga is especially good for spinal flexibility, something that may not prevail in other programs.
“Yoga is not just a workout. It’s a powerful form of mind-body medicine that approaches health in a holistic manner, recognizing that physical ailments also have emotional and spiritual components.” One study found yoga was better than walking to improve people’s moods. “ One of yoga’s basic gifts is learning to pause and take an easy breath, which can be one of the most healing practices of all.”
“There are several styles of yoga—from “hot” to gentle. For example, Ashtanga yoga is very athletic, while Kripalu yoga tends to be gentler and Viniyoga is generally done one-to-one in a therapeutic setting. Make sure you’re in a class that is appropriate for you. Timothy McCall, MD, in the October 15, 2017 issue of Bottom Line Personal ( www.bottomlineinc.com ) writes that the risk from injury from practicing yoga is much lower than from many other forms of exercise such as running or tennis but can still be dangerous unless you avoid making common mistakes.
“In my experience,” Dr McCall writes, “most yoga injuries happen to people doing more vigorous and acrobatic styles of yoga.” Such styles as Vinyasa Flow, Power Yoga and Ashtanga Yoga are not always a safe choice for anyone middle-aged or older because they are too fast and demanding making injury more likely. Also, because the sequence of poses is quick, participants often do them incorrectly, with muscles and bones improperly aligned, increasing the risk for injury. You also need to begin with an experienced teacher. “If possible, find a teacher who has at least 500 hours of training or many years of experience.”
“In a good yoga class, you are taught to pay attention to your breath. Often the first sign of an imminent mistake is strained breathing—gasping or holding your breath.” Attending to your breathing can also give you a greater sense of calm and mindfulness (Please read my Mindfulness post) Yoga should not hurt. A common cause of injury in yoga is trying too hard—stretching more deeply into a pose when your strained breath and/or a sharp pain are telling you that the extra stretch is not a good idea. “A yoga pose should be a balance of effort and ease. Even if the rest of the class is doing the pose, if your body is telling you get out the pose, get out of it.”
Carol Krukoff gives the advice that if you’re just beginning, get off to a smooth start. Consult your doctor for specific recommendations—especially if you have a chronic health condition. Tell your doctor that you’re planning to take yoga and ask for guidance, particularly about any specific movements or positions you should avoid.
All in all, yoga can not only be safe for seniors, but also most effective in keeping your mind and body in good health.