Yoga, a healthy habits, comes in many forms

How to Get Started with Yoga: Video Interview with an Expert

Potential health benefits of yoga are intriguing, but getting started can feel intimidating.  In this fourth and final part of my video interview with Sat Bir S. Khalsa, PhD, he identifies key considerations if you’re thinking of giving yoga a try.

Earlier in our conversation, Dr. Khalsa, Assistant Professor at Harvard Medical School, discussed the research findings on how yoga can affect health through brain changes and more, and what someone just beginning yoga might reasonably expect.  Here, you’ll get his insights on how to deal with important questions about the many types of yoga and how to pursue learning to do it.

 

You may have a mental picture of what yoga involves, yet one person’s way of doing yoga can be vastly different from another’s.

Traditional yoga combines physical postures, breathing exercises, meditation, and philosophy; different styles may emphasize certain of these components more than others. Even within Hatha yoga, the form most commonly practiced in the United States, there are vigorous, physically demanding styles such as Ashtanga (sometimes called power yoga), a fast-paced form that aims for strength, flexibility and stamina;  and Bikram (also known as hot yoga), performed in hot, steamy studios.  Popular choices also include gentler styles, such as Ananda, which focuses on breathing and uses affirmations as part of the meditative component; and Viniyoga, a softly flowing form that is often a good fit for beginners or for therapeutic purposes.   And there are many other styles, too, from which you can choose.

If you’d like to see examples of several different styles of yoga classes, check these videos from the Kripalu Center for Yoga and Health website.

Question 1: Who will teach you?

Dr. Khalsa talks about the importance of finding the right instructor. It’s important to learn from an instructor who is well trained.  And you’ll enjoy the experience more when you find an instructor whose personality and interest creates a program that is a good fit for you. You can check Internet listings of yoga studios and instructors to find a match, ask your doctor for recommendations, or talk to friends.

Don’t feel you’re stuck with the first one you see. Yoga instructors know that no single program or instructor and be right for everyone.  Dr. Khalsa emphasizes that people are welcome to check out different classes and should not feel obligated to continue somewhere that is not the right fit.

Question 2: What is your goal?

Many of today’s yoga programs, especially those associated with fitness centers and other places with a focus broader than yoga alone, may concentrate primarily on yoga as a physical exercise, perhaps with some attention to breathing, but no real emphasis on meditation.  To choose the right style of yoga for you, consider what you hope to achieve.  Physical activity of many different types – not just yoga – has been associated with stress reduction and improvements in energy, sleep and high blood pressure. However, studies showing changes in brain structure and enhanced mind-body health dealt with traditional yoga, which includes specific meditation-type components, too.

Dr. Khalsa suggests that your purpose in doing yoga, as well as your age, health, personality and what you enjoy doing, all should guide you in selecting a style of yoga that best fits you.

Question 3: Where will you learn yoga?  

Books and DVDs demonstrating yoga are everywhere. Online video segments make yoga accessible free of charge without leaving home.  On the other hand, although you might experiment with meditation practices on your own, some yoga practitioners suggest that especially for learning the physical postures, in-person instruction is hard to beat. It helps you capture nuances that make a difference in the benefits you achieve, and provides the chance for adjustments that make it less likely you’ll get hurt.  For many people, these other materials are most helpful for extra support after learning the first steps, or in between classes.

Question 4: How will you keep it safe?

One of the advantages of learning yoga in-person, rather than from a book, is that a good instructor will help you learn proper form to avoid straining and injuring yourself, and will guide you to postures and forms safe for your physical condition.  If you join a physically demanding class, don’t push yourself beyond what is healthy for you in an effort to keep up with others.

People with high blood pressure, glaucoma, or sciatica, and women who are pregnant should modify or avoid some yoga poses. If you have any health conditions, it’s smart to discuss with your health care provider whether yoga is safe for you; if it is, then make sure to tell your yoga instructor about those conditions. Earlier this year, the New York Times Magazine featured a cautionary article by author William J Broad with the attention-getting title, “How Yoga Can Wreck Your Body”.

Hot yoga is currently catching people’s interest, but it’s not for everyone.  For example, the National Center for Complementary and Alternative Medicine says that people with heart disease or lung disease may be at risk from this form of yoga.  And pregnant women are advised to check with their health care providers before they try it.

The bottom line: I hope you’ve found this multi-part interview with Dr. Sat Bir Khalsa as interesting as I did.  Research is growing in its support for multiple benefits of yoga as a way to promote mind-body health.  If you decide to pursue it, be sure to think about how you’ll make it both safe and a good fit for you.  Then do come back and comment below to share your experience!  If you’ve already been walking this path, I’d love to hear from you, too.  What advice would you have for those of us thinking of giving yoga a try?

What’s next? I’d love to hear from you. Now that we’ve wrapped up yoga (for a while), what nutrition issues or dilemmas would you like to see covered here in Smart Bytes®?

Resources:

Pay special attention to the section “If You Are Considering Practicing Yoga” featured in Yoga for Health on the website of the NCCAM (the National Center for Complementary and Alternative Medicine; part of the National Institutes of Health).  You might also enjoy this brief video from NCCAM about starting yoga.

To help you identify yoga classes or programs that seem most likely to be a good fit for you, the website HealthyWomen.org summarizes an extensive listing of yoga styles.

Do remember that yoga is not the only way to improve mind-body health and awareness. For example, check out this information from NCCAM on Tai Chi and on meditation.

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Meet the author/educator

Karen Collins
MS, RDN, CDN, FAND

I Take Nutrition Science From Daunting to Doable.™

As a registered dietitian nutritionist, one of the most frequent complaints I hear from people — including health professionals — is that they are overwhelmed by the volume of sometimes-conflicting nutrition information.

I believe that when you turn nutrition from daunting to doable, you can transform people's lives.

Accurately translating nutrition science takes training, time and practice. Dietitians have the essential training and knowledge, but there’s only so much time in a day. I delight in helping them conquer “nutrition overwhelm” so they can feel capable and confident as they help others thrive.

I'm a speaker, writer, and nutrition consultant ... and I welcome you to share or comment on posts as part of this community!

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