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Yoga: Improve your stress management and relaxation skills
Chronic stress can lead to a variety of health and emotional problems. Yoga is an effective method to reduce stress and
anxiety. See how to get started.
By Mayo Clinic staff
Your kids are demanding the latest video game, your boss wants that report done yesterday, and your partner wants to know
what's for dinner. Stress and anxiety are everywhere. If they're getting the best of you, you might want to make like a
downward-facing dog or a cobra and try yoga.
Yoga's series of postures — sometimes named for mammals, fish or reptiles — and controlled breathing exercises have
become a popular means of stress management and relaxation. Today, yoga classes teaching the art of breathing, meditation
and posing are offered nearly everywhere — from trendy health clubs in big cities to community education classes in small
towns. If you're looking for more do-it-yourself techniques for a calmer, more peaceful attitude, see how to get started with
yoga.
Understanding yoga
The ultimate goal of yoga is to reach complete peacefulness of body and mind, helping you relax and manage stress and
anxiety. Traditional yoga philosophy requires that students adhere to this mission through behavior, diet and meditation. But if
you're simply looking for better stress management and not an entire lifestyle change, yoga can still help.
Yoga has many styles, forms and intensities. But hatha yoga, in particular, may be a good choice for stress management.
This style of yoga is designed to encourage a calmer mind, along with improved flexibility.
Beginning with hatha yoga
There are several versions of hatha yoga, too. Which version you choose depends on your personal preferences. But all
varieties of hatha yoga include two basic components — poses and breathing. Coordination of mind, body and breathing
through hatha yoga can improve physical, psychological and spiritual well-being.
Poses
Yoga is suitable for people of all abilities. In a typical hatha yoga class, you may learn anywhere from 10 to 30 poses. Poses
range from the easier corpse pose, which involves lying on the floor while completely relaxed, to the most difficult poses that
take years of practice to master.
Regardless of which type of yoga you practice, you don't have to do every pose your instructor demonstrates. If a pose is
uncomfortable or you can't hold it as long as the instructor requests, don't do it. Good instructors will understand and
encourage you not to exceed your personal limits. Spend time sitting quietly, breathing deeply until your instructor moves the
class on to another pose that's more comfortable for you.
Breathing
Controlling your breathing is an important part of yoga. In yoga, breath signifies your vital energy. Yoga teaches that
controlling your breathing can help you control your body and gain control of your mind — reining in thoughts that may
otherwise hamper stress management and relaxation.
Through yoga, you learn to control your breathing by paying attention to it. Your instructor might ask you to take deep, loud
breaths as you concentrate on your breathing. Other breathing techniques involve paying attention to your breath as it moves
into your body and fills your lungs, or alternately breathing through one nostril.
Gaining stress relief and other health benefits from yoga
Yoga offers a good tool for stress management and relaxation. Left unchecked, stress can lead to a variety of health
problems, including headache, insomnia, back pain, burnout, weight gain, anger and substance abuse. Yoga, with its quiet,
precise movements can draw your focus away from your busy, chaotic day and more on the calming moment as you move
your body through poses that require balance and concentration.
But the benefits of yoga surpass stress relief. Other health benefits of yoga may include:
Increased flexibility. As you learn and refine new poses — such as touching your toes — you'll find that each time you
practice, you can reach a little farther. Increased range of motion means you're less likely to injure yourself in other physical
endeavors or in your daily activities.
Management of chronic health conditions. The breathing and relaxation methods used in yoga might help you if you
have asthma, carpal tunnel syndrome, depression, low back pain, multiple sclerosis, osteoarthritis of the knees or memory
problems. Yoga can also be helpful when combined with other treatments for heart disease and high blood pressure. Yoga,
when combined with a vegetarian diet, aerobic exercise and medication, has reduced cardiovascular disease rates and blood
pressure levels. However, yoga is not a substitute for traditional medical care and treatment.
Weight loss. If you're overweight, yoga may help you make the healthy lifestyle changes necessary to drop those extra
pounds.
Balance. Yoga classes tailored for older adults can help them stay steady on their feet and avoid falls and hip fractures.
Coping with cancer. People with cancer and their caregivers who practice yoga may improve their quality of life and sleep
better at night.
Alzheimer's caregiver stress and fatigue. Yoga practice may help family caregivers by boosting their mood and improving
their ability to cope and manage stress.
While you shouldn't expect yoga to cure you, it can help some health conditions when combined with treatment recommended
by your doctor. And if you already enjoy good health, yoga can be an enjoyable supplement to your regular exercise routine.
Taking precautions before starting yoga
Yoga, overall, is generally considered very safe. But there are some situations in which yoga can pose a risk. Check with your
doctor or other health care provider before starting a new yoga program. This is especially important if you have certain
health conditions, such as joint problems or a history of low back or neck pain. You may need to avoid certain yoga positions
depending on your condition because of the undue strain it may cause.
Also see your health care provider before you begin yoga if you have any of the following conditions or
situations, since complications can arise:
High blood pressure that's difficult to control
A risk of blood clots
Eye conditions, including glaucoma
Osteoporosis
Pregnancy
Artificial joints
You may be able to practice yoga in these situations if you take certain precautions. For instance, if you're pregnant, avoid
any poses that put pressure on your uterus, such as those that require you to twist at the waist.
Finding a yoga class
If you've decided to try yoga for stress management or relaxation, look around for classes in your area to see what's offered.
You can also learn yoga from books and videos. But beginners usually find it helpful to learn with an instructor. Classes also
offer camaraderie and friendship, which are also important to overall well-being.
When you find a class that sounds interesting, contact the instructor and get all of your questions answered so that you know
what to expect. Questions to ask can include:
What are the instructor's qualifications? Where did he or she learn yoga, and how long has he or she been teaching?
Does the instructor have experience working with students with your needs or health concerns?
If you have a sore knee or an aching shoulder, can the instructor help you find poses that won't aggravate your condition?
Is the class suitable for beginners?
Will it be easy enough to follow along if it's your first time?
Can you observe a class before signing up?
What is the focus of the class? Is it aimed at your needs, such as stress management or relaxation, or is it geared for people
who want to reap other benefits?
What do you need to take along to class?
Some classes require you to bring a mat or towel to sit or stand on while doing poses. Other classes will provide a mat.
At the end of a yoga class, you should feel invigorated, yet relaxed and calm. If this isn't the case, talk to your instructor. He or
she might have suggestions for you. Otherwise there may be another yoga class better suited to your needs for stress
management and relaxation.
For similar articles visit: www.mayoclinic.com
Chronic stress can lead to a variety of health and emotional problems. Yoga is an effective method to reduce stress and
anxiety. See how to get started.
By Mayo Clinic staff
Your kids are demanding the latest video game, your boss wants that report done yesterday, and your partner wants to know
what's for dinner. Stress and anxiety are everywhere. If they're getting the best of you, you might want to make like a
downward-facing dog or a cobra and try yoga.
Yoga's series of postures — sometimes named for mammals, fish or reptiles — and controlled breathing exercises have
become a popular means of stress management and relaxation. Today, yoga classes teaching the art of breathing, meditation
and posing are offered nearly everywhere — from trendy health clubs in big cities to community education classes in small
towns. If you're looking for more do-it-yourself techniques for a calmer, more peaceful attitude, see how to get started with
yoga.
Understanding yoga
The ultimate goal of yoga is to reach complete peacefulness of body and mind, helping you relax and manage stress and
anxiety. Traditional yoga philosophy requires that students adhere to this mission through behavior, diet and meditation. But if
you're simply looking for better stress management and not an entire lifestyle change, yoga can still help.
Yoga has many styles, forms and intensities. But hatha yoga, in particular, may be a good choice for stress management.
This style of yoga is designed to encourage a calmer mind, along with improved flexibility.
Beginning with hatha yoga
There are several versions of hatha yoga, too. Which version you choose depends on your personal preferences. But all
varieties of hatha yoga include two basic components — poses and breathing. Coordination of mind, body and breathing
through hatha yoga can improve physical, psychological and spiritual well-being.
Poses
Yoga is suitable for people of all abilities. In a typical hatha yoga class, you may learn anywhere from 10 to 30 poses. Poses
range from the easier corpse pose, which involves lying on the floor while completely relaxed, to the most difficult poses that
take years of practice to master.
Regardless of which type of yoga you practice, you don't have to do every pose your instructor demonstrates. If a pose is
uncomfortable or you can't hold it as long as the instructor requests, don't do it. Good instructors will understand and
encourage you not to exceed your personal limits. Spend time sitting quietly, breathing deeply until your instructor moves the
class on to another pose that's more comfortable for you.
Breathing
Controlling your breathing is an important part of yoga. In yoga, breath signifies your vital energy. Yoga teaches that
controlling your breathing can help you control your body and gain control of your mind — reining in thoughts that may
otherwise hamper stress management and relaxation.
Through yoga, you learn to control your breathing by paying attention to it. Your instructor might ask you to take deep, loud
breaths as you concentrate on your breathing. Other breathing techniques involve paying attention to your breath as it moves
into your body and fills your lungs, or alternately breathing through one nostril.
Gaining stress relief and other health benefits from yoga
Yoga offers a good tool for stress management and relaxation. Left unchecked, stress can lead to a variety of health
problems, including headache, insomnia, back pain, burnout, weight gain, anger and substance abuse. Yoga, with its quiet,
precise movements can draw your focus away from your busy, chaotic day and more on the calming moment as you move
your body through poses that require balance and concentration.
But the benefits of yoga surpass stress relief. Other health benefits of yoga may include:
Increased flexibility. As you learn and refine new poses — such as touching your toes — you'll find that each time you
practice, you can reach a little farther. Increased range of motion means you're less likely to injure yourself in other physical
endeavors or in your daily activities.
Management of chronic health conditions. The breathing and relaxation methods used in yoga might help you if you
have asthma, carpal tunnel syndrome, depression, low back pain, multiple sclerosis, osteoarthritis of the knees or memory
problems. Yoga can also be helpful when combined with other treatments for heart disease and high blood pressure. Yoga,
when combined with a vegetarian diet, aerobic exercise and medication, has reduced cardiovascular disease rates and blood
pressure levels. However, yoga is not a substitute for traditional medical care and treatment.
Weight loss. If you're overweight, yoga may help you make the healthy lifestyle changes necessary to drop those extra
pounds.
Balance. Yoga classes tailored for older adults can help them stay steady on their feet and avoid falls and hip fractures.
Coping with cancer. People with cancer and their caregivers who practice yoga may improve their quality of life and sleep
better at night.
Alzheimer's caregiver stress and fatigue. Yoga practice may help family caregivers by boosting their mood and improving
their ability to cope and manage stress.
While you shouldn't expect yoga to cure you, it can help some health conditions when combined with treatment recommended
by your doctor. And if you already enjoy good health, yoga can be an enjoyable supplement to your regular exercise routine.
Taking precautions before starting yoga
Yoga, overall, is generally considered very safe. But there are some situations in which yoga can pose a risk. Check with your
doctor or other health care provider before starting a new yoga program. This is especially important if you have certain
health conditions, such as joint problems or a history of low back or neck pain. You may need to avoid certain yoga positions
depending on your condition because of the undue strain it may cause.
Also see your health care provider before you begin yoga if you have any of the following conditions or
situations, since complications can arise:
High blood pressure that's difficult to control
A risk of blood clots
Eye conditions, including glaucoma
Osteoporosis
Pregnancy
Artificial joints
You may be able to practice yoga in these situations if you take certain precautions. For instance, if you're pregnant, avoid
any poses that put pressure on your uterus, such as those that require you to twist at the waist.
Finding a yoga class
If you've decided to try yoga for stress management or relaxation, look around for classes in your area to see what's offered.
You can also learn yoga from books and videos. But beginners usually find it helpful to learn with an instructor. Classes also
offer camaraderie and friendship, which are also important to overall well-being.
When you find a class that sounds interesting, contact the instructor and get all of your questions answered so that you know
what to expect. Questions to ask can include:
What are the instructor's qualifications? Where did he or she learn yoga, and how long has he or she been teaching?
Does the instructor have experience working with students with your needs or health concerns?
If you have a sore knee or an aching shoulder, can the instructor help you find poses that won't aggravate your condition?
Is the class suitable for beginners?
Will it be easy enough to follow along if it's your first time?
Can you observe a class before signing up?
What is the focus of the class? Is it aimed at your needs, such as stress management or relaxation, or is it geared for people
who want to reap other benefits?
What do you need to take along to class?
Some classes require you to bring a mat or towel to sit or stand on while doing poses. Other classes will provide a mat.
At the end of a yoga class, you should feel invigorated, yet relaxed and calm. If this isn't the case, talk to your instructor. He or
she might have suggestions for you. Otherwise there may be another yoga class better suited to your needs for stress
management and relaxation.
For similar articles visit: www.mayoclinic.com
