A User’s Guide to Yoga
Yoga is a mind-body practice with origins in ancient Indian philosophy. The various styles of yoga typically combine physical postures, breathing techniques and meditation or relaxation. The 2007 National Health Interview Survey found that yoga is one of the top 10 CAM practices used by U.S. adults. An estimated 6 percent of Americans use yoga for health purposes.
Research suggests that regularly practicing yoga may:
• Improve mood and sense of well-being
• Counteract stress
• Reduce heart rate and blood pressure
• Increase lung capacity
• Improve muscle relaxation
• Help with anxiety, depression and insomnia
• Improve overall physical fitness, strength and flexibility
To get started, find a teacher with whom you feel comfortable. Ask about the physical demands of the type of yoga in which you are interested. Check into the training and experience of the teacher you are considering. Try different yoga studios until you find one you like. Some studios offer the first class for free.
Minimal gear is required for yoga. Wear comfortable clothes that allow you to move around easily (no shoes or socks needed). Sit on a non-slippery surface such as the floor or a mat. Most studios provide mats. Once you’re a yoga enthusiast, you may want to buy your own mat to tote around.
Even if you exercise regularly, remember that yoga uses completely different poses and muscle groups. Start slowly. Begin with one weekly yoga session, and try to do a bit more each time.
Yoga is generally considered to be safe in healthy people. Keep in mind that yoga’s stretches and poses should be felt only within the muscle, not within the body joints. Extreme pain, tingling and numbness are all signals that you are overstretching. Immediately inhale, then exhale and slowly come out of the pose.
A User’s Guide to Tai Chi
Tai chi is an ancient Chinese mind-body practice that combines movement, breathing and meditation. To an observer, a tai chi practitioner looks as if he or she is moving in slow motion. Millions of people, young and old, use this gentle martial art to relax their minds, tone their bodies and bring balance to their lives. According to the 2007 National Health Interview Survey, an estimated 2.3 million U.S. adults had used tai chi in the past 12 months.
People practice tai chi for various health-related reasons, such as:
• To increase energy
• To improve strength, coordination and flexibility
• To improve balance and decrease the risk of falls, especially in elderly people
• To increase range of motion in arthritic joints
• To reduce stress
• To improve sleep
• To boost immunity to the shingles virus
• For overall wellness.
Plan to take a class — a live instructor can observe what you’re doing and guide you to develop proper technique. Instructional books, videos and apps may help. Keep in mind that learning tai chi from a video or book does not ensure that you are doing the movements correctly and safely. Although you can do tai chi in any type of clothing, loose-fitting garments and flat, comfortable shoes or sneakers are recommended for ease of movement. Some prefer to do tai chi barefoot.
Tai chi is a relatively safe practice. There are some cautions:
• As with any exercise regimen, if you overdo practice, you may have sore muscles.
• Tai chi instructors often recommend that you do not practice tai chi right after a meal, or when you are very tired, or if you have an active infection.
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