The Four Yogas
Participants were further queried regarding the yoga style they primarily practiced and whether they used props as part of their yoga practice. Participants were asked how long ago they had started practicing yoga, and whether they were practicing at yoga classes, at home , and/or as self-study without any current or prior supervision.
Fitness & Exercise
Power yoga, a physically demanding yoga style using flowing sequences of yoga postures, was found to be the most associated with adverse effects and was associated with 1.50 injuries per 1000 h of practice in our study. Similar rates of injuries have been reported previously . A common factor with the yoga types associated with the most adverse effects in our study was that they emphasized postures over other aspects such as meditation or breathing exercises . Mindfulness and deep breathing are key features in a yoga practice.
Although there are many different types of yoga, holding various poses and flowing through different series of movements is standard in most classes. This brings increased awareness to the breath and energy. Props, such as blocks and belts have been heavily discussed in the literature as being either beneficial or hazardous . Props were introduced into modern yoga practice to allow practitioners to access the benefits of yoga postures regardless of their physical condition or experience . In our bivariate analysis the use of props slightly increased the frequency of acute adverse effects.
However, there is also a plethora of self-practice DVDs and videos, or online courses available for those who want to learn and practice http://vtssports.com/ by themselves. Physically demanding yoga postures and motion sequences may require surveillance by experienced instructors to ensure correct execution. Self-practicing individuals may execute postures incorrectly, or push themselves too hard to follow the instructors, thus increasing the risk for injuries. These results suggest that some form of regular or formal supervisory guidance may be beneficial for reducing adverse events associated with yoga practice. An interesting finding related to this point form our study is that participants practiced in class for only 84.9 min per week but for 166.3 min at home.
However, in the logistic regression no associations between the use of props and injuries were found. In a yoga class, as you learn to do yoga poses, you will be instructed to notice your breath and the way your body moves during the exercises. Another important finding for our study is that yoga self-study without prior or current supervision is more likely to lead to adverse effects than supervised yoga practice. Self-study is an important part of yoga practice, and is often promoted in clinical trials to increase the total practice frequency .
A Book Reading Of Our Family’S Doing Yoga
- The findings of this study have a number of practical implications for a safe yoga practice.
- Firstly, individuals with preexisting chronic conditions need to be cautious, and should preference yoga classes led by certified and experienced practitioners.
- It might also be wise for patients with preexisting chronic conditions to further consult with their general practitioner or specialist before taking up yoga practice.
- Specialized yoga therapy classes might be preferable over standard yoga classes.
- Our findings also highlight the importance of qualified yoga instructors, who appear to reduce the risk of adverse effects in yoga users.
The findings of this study have a number of practical implications for a safe yoga practice. Firstly, individuals with preexisting chronic conditions need to be cautious, and should preference yoga classes led by certified and experienced practitioners. Specialized yoga therapy classes might be preferable over standard yoga classes. It might also be wise for patients with preexisting chronic conditions to further consult with their general practitioner or specialist before taking up yoga practice. It is also recommended that individuals with specific conditions avoid specific positions (e.g. those with hypertension or glaucoma should avoid inversion poses, individuals with joint problems should avoid extreme twists etc.).
It’s time to roll out your yoga mat and discover the combination of physical and mental exercises that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you don’t have to be a yogi or yogini to reap the benefits. Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios and complicated poses. Analysis of the injuries from yoga users in our study has also revealed that on average 0.60 injuries were reported every 1000 h of yoga practice, with large differences between the yoga styles.
This finding is supported by another study, which reported the same exercises as the most common triggers of yoga adverse effects. Such exercises probably place large weights on body parts, for example the wrists for reversed positions or the knees in positions that require prolonged kneeling or flexion. As a result participants without sufficient preparation or training may experience pain or even injuries to the affected joints. Some studies even suggest that yoga practice may lead to meniscal damage , which is a risk factor for osteoarthritis and related disability . However, a cross-sectional study conducted in Australia did not find higher rates of knee or other joint problems in yoga users as compared to yoga non-users , and such disparate findings indicate further research is warranted.
Our findings also highlight the importance of qualified vtssports.com instructors, who appear to reduce the risk of adverse effects in yoga users. Beginners should learn and practice yoga under supervision, and only self-study when they feel confident and are capable to execute postures correctly and safely. Finally, props may be used to improve safety, for example to support individuals in exercises requiring balance, however they should be used sparingly and not solely as a means to overcome physical limitations. One of the identified predictors for injuries among participants of our study was the specific yoga style practiced by participants, with vigorous forms of yoga being associated with higher risk of injuries. Vigorous yoga forms often combine postures into a series of movements, which could result in higher load on muscles, ligaments and joints compared to slow and more meditative yoga styles .
The frequency of yoga practice and the average duration of practice were assessed for both home practice and supervised practice. For each variable, the practice frequency was calculated as minutes per week.