7 Myths About Yoga That You Should Not Stop
The popularity of yoga is growing. According to the 2016 Yoga in America Study (published by the Yoga Alliance), the number of people practicing yoga increased from 20.4 million in 2012 to 36 million in 2016.
The benefits of regular exercise can vary, including relief from pain, increased energy and flexibility, relief from stress, better breathing, weight control, cardiovascular condition, better circulation, and a calmer spirit, according to the Yoga Alliance.
And while almost all versions of this ancient practice include some degree of strength, flexibility, and respiratory function to promote mental and physical well-being, not all processes are the same. Within yoga, you can find a variety that uses a full gamut from soft recovery techniques to sweating, and to challenging exercises.
So, if you want to get into yoga, there are really many options. And if any of the following myths about yoga has kept you from trying it, don't let it.
1. I do not change
The social network is full of yogi who can move their bodies in ways you never thought possible, so it's easy to see why you might think that yoga is just a fad. But it is time to examine the truth.
You do not practice yoga because you are adaptable; doing so to increase your flexibility and mobility, explains Samantha Clayton, a certified yoga coach for the International Sports Science Association (ISSA) and a certified personal trainer of the National Academy of Sports Medicine (NASM) based in Los Angeles. "We all have to start somewhere, and each position can be adjusted to fit where you are in your journey of adaptability."
Yoga (and stretching that you will do as part of it) is good for all levels of exercise. And while you may not be able to stretch like the yogis of Instagram, your flexibility will improve over time. Most people start to notice a difference after three to four weeks of exercise, says Clayton, who is also the vice president of global sports and fitness for Herbalife Nutrition and a former Olympic athlete.
2. I have back pain
The good news: That back pain should not make you unworthy. "Yoga can be tailored to almost any health condition," said Samantha Parker, a physiotherapist with the United States Air Force in Washington, DC, a certified yoga instructor for the Yoga Alliance, and the International Association of Yoga-certified yoga therapist. (meaning she is trained to change yoga practices on a variety of health and medical issues).
For example, if you have glaucoma (a disease that damages the sensation of the eyes in your eyes), you will need to avoid dropping your head under your heart, which means you will have to change some conditions, says Parker.
Although medical problems should not prevent you from practicing yoga, if you are in good health and are unsure about whether yoga is right for you, check with your doctor first and ask if there is anything you should not do. , said Parker.
Then talk to a yoga instructor in front of the class to let him know that you have certain steps to avoid. The teacher should be able to show you that you are adjusting the changes to make that happen. (If your instructor is a certified yoga practitioner, he may recommend modifications to certain health conditions, Parker adds.)
3. I am concerned that the Spiritual Side will conflict with my religious beliefs
Although traditionally associated with Hinduism and Buddhism, yoga does not require a collection of religious beliefs and can be completely secular, according to the Yoga Alliance.
Yoga, however, promotes a sense of peace and purpose, which some people equate to spirituality, says Parker. If you are not already doing so, look for classes and instructors who focus only on the physical aspects of yoga.
4. Yoga For Women
Women make up the majority of yoga participants - 72 percent of women and 28 percent of men, according to a 2016 Yoga study in the United States - but the benefits of yoga far outweigh any potential for fitness.
"Yoga helps everyone improve joint mobility, range of motion, and overall stability," Clayton said. These benefits can help both men and women with the goal of working out in every type of sport, he says, from weight lifting to running and much more. In addition, yoga promotes good posture and muscle control and involves a number of subtle muscles and muscles that may not receive the same attention and encouragement as other exercises.
5. Yoga Is Simply Exposed
Yoga involves a lot of stretching, but you get more than just flexibility and mobility. It also builds strength. "Most exercises involve holding your body weight as a resistance, and this can improve muscle strength and endurance," Clayton said.
In a study published in June 2015 in the journal Evidence-Based Complementary and Alternative Medicine, for example, a 12-week yoga program develops not only flexibility but also cardiovascular endurance and muscle strength and endurance in a healthy adult group.
6. I Don't Have Too Much Time To Do Yoga
Parker does not shut his mouth when he hears this story. "You have time, you just choose to spend it and do other things," he said.
And, she says, there is no minimum or maximum time you need to do yoga. Long yoga sessions can offer additional benefits (depending on why you exercise and what results you want), but even shorter ones can boost mood, relieve stress, and increase stamina. You can make simple yoga poses on your table to reduce pain, increase mental performance, and lower stress, says Parker. Or do five minutes of sunrise in the morning or at night to get the same results.
7. Yoga Will Disrupt Other forms of Training
Because of the invigorating, strengthening, and meditative aspects of yoga, experts say that the proper form of yoga goes hand in hand with almost any other form of exercise. "If your muscles are strong, your muscles are weak, and if you don't have the flexibility, you can't reach all the muscle strength," Parker said. By doing yoga, you may find that you can do better with other activities such as strength training and exercise.
In addition, yoga offers those muscles that are needed for relaxation. "Most yoga is based on healing and helping with recovery," Parker said.
The key is to find a way to balance the work you do, says Parker. If strength training is your main focus, look for yoga practice that focuses on flexibility and mobility. If you spend a lot of time doing cardio, look for a yoga practice that will help you build strength. Or if you are following a strict training program for an upcoming race or event, check out the restorative practice of yoga.