NEWS RELEASE
Friday, April 11, 2003
For immediate release
Contact:
Christa Dickey
cdickey@acsm.org
EVERYONE BENEFITS FROM YOGA WHEN PROPERLY
EXECUTED AND INDIVIDUALLY ADAPTED
Presenters at ACSM's Health and Fitness Summit and Exposition Answer
Frequently Asked Questions on Yoga
RENO, NV - The popularity of yoga continues to grow in the United
States. Many health and fitness experts regard this ancient practice as
a viable companion to conventional exercise. Two experts on yoga are
presenting this week at ACSM's Health & Fitness Summit &
Exposition in Reno, Nevada. More than 1000 health and fitness
practitioners are in attendance at this event designed to bridge the gap
between science and practice.
In one session, Ralph LaForge of the Duke University Medical Center
explores recent hatha yoga research and explaining the fitness benefits
of this physical form yoga. In her presentation, Leigh Crews, a
Registered Yoga Teacher and Reebok Master Trainer, is teaching ways to
sequence yoga postures to provide a physically challenging,
results-oriented class of flexibility, strength and balance
exercises.
Here, LaForge and Crews answer Frequently Asked Questions about
yoga:
Is yoga a form of relaxation? or exercise? or both?
LaForge: Although certain forms of "power" yoga have
very little to do with relaxation, most forms of yoga practiced in the
west will exercise the body and relax the mind. If yoga is properly
taught and properly adapted for every individual, then clearly it's a
blend of relaxation and physical exercise that can improve pulmonary
function, muscular endurance, and strength.
What are benefits of increased flexibility from yoga?
Crews: Yoga is unique in that it stretches your tight
muscles and strengthens your weak muscles, improves range of motion
around joints and helps achieve a balance between different muscles.
Different people doing the same pose will feel tension in different
places. Yoga creates balance in the body. It loosens up the things that
need to be loosened and tightens what needs to be tightened.
There are more than 800 different types of yoga. Which is best for
me?
Crews: There's no one-size-fits-all. It depends on what
you are looking for, what your body needs, and which style of yoga is
going to best fit your condition. If you are a serious runner, you might
want to counterbalance that vigorous activity with a gentle form of yoga
that concentrates on breath work, relaxation and flexibility.
LaForge: To find out, the first thing you should do is
join a beginner's class. Ask around for an instructor of "restorative"
yoga. It's the easiest entry point. After four of five classes, you can
move on to a more challenging form of yoga, such as vini or iyengar.
Make up your mind after a session or two. It is recommended that you
spend the extra money for a one-on-one yoga assessment where the
instructor can help adapt poses to you and your abilities.
How do I find a good yoga instructor?
Both: The Yoga Alliance, a non-profit, voluntary
registry of Registered Yoga Teachers (RYT) and Registered Yoga Schools
(RYS). To be registered, teachers must demonstrate how they have met
Yoga Alliance standards either at a 200 or 500 hour level of education
(basic or advanced). RYT's can be located through an online database at
www.yogaalliance.org.
Is Yoga dangerous? How?
LaForge: For some people, it can compromise or place
the musculoskeletal system at some risk. This is another reason why an
individual yoga assessment is important. Yoga has a greater potential
for acute injury if not taught properly or if the individual is not
properly screened before the activity.
Can yoga lead to weight loss?
LaForge: Studies have shown that various forms of yoga
can lead to significant weight loss. This happens if enough calories are
expended during yoga sessions. More challenging "power" types of yoga
will burn more calories, but even the softer forms will lead to
relaxation, which leads to better eating choices and habits.
What parts of the body will see most benefit?
Crews: That's where yoga is so unique. Everybody
experiences the change differently. Yoga is structured in such a way
that it targets your weak link. Women see huge gains in upper body
strength whereas men tend to see releases in their lower back and
hamstrings that are tight. They are able to sit straight in their desks.
It's easier to bend down and pick up something off the floor.
LaForge: Therapeutic yoga is a viable exercise option
for someone suffering from low back pain. Again, the teacher makes a
difference. Find one experienced in treating low back pain with
yoga.
Who should NOT take part in yoga? Is it dangerous for certain
people?
LaForge: I cannot think of anyone who could not take
part in some form of yoga. One-third of yoga is breath work, so even the
most physically challenged individuals can find a form or style of yoga
that can benefit their breathing.
Crews: There are certain poses that people with certain
conditions should be aware of. For instance, if you have glaucoma or
detached retinas, or have had facial surgery recently, you should not do
inverted postures due to the pressure it puts on the eyes and face.
Check with your doctor, and make sure they understand the type of yoga
you are planning to do.
What can yoga do for me that other forms of exercise
can't?
LaForge: Most forms of hatha yoga can go well beyond
conventional exercise. Yoga can be adapted more to an individual, can do
more for pulmonary function, and has a better capability of achieving a
relaxation response. What yoga doesn't do is increase VO2 max, or
cardiorespiratory endurance, and generally the calories expended are
fewer than with conventional, aerobic exercise. I recommend a 50/50
blend of yoga with conventional exercise.
Yoga promises to help me relax, is that important for
fitness?
Crews: It' very important! A lot of our injuries are
due to tightness and immobility. Yoga teaches you the ability to relax a
muscle to keep it from tearing. Leaning what it feels like to relax your
mind and your muscles will help you to recognize when you are become
overly tight in other situations and will help you prevent injury; to
notice when a muscle is too tight for good performance. Yoga can also
help you learn how to cope with stressful situations. Competitive sports
are hard by nature. It's nice to balance that out with relaxation.
ACSM's Health & Fitness Summit & Exposition in cooperation
with the American Council on Exercise is going on now at the Reno
Hilton. For more information on the event, or to speak with the on-site
press office, please call (775) 785-5065.
The American College of Sports Medicine is the largest sports
medicine and exercise science organization in the world. More than
20,000 International, National and Regional members are dedicated to
promoting and integrating scientific research, education and practical
applications of sports medicine and exercise science to maintain and
enhance physical performance, fitness, health and quality of life.
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The American College of Sports Medicine gratefully acknowledges
the following Health & Fitness Summit & Exposition
supporters: Life Fitness (Premier Sponsor), Gatorade and Gatorade
Sports Science Institute, Reebok (Educational Partner), Amino Vital
(Pre-Conference Official Sponsor), Centers for Disease Control and
Prevention, EAS (Experimental and Applied Sciences), Thera-Band, and
Lippincott, Williams, and Wilkins.
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