• Yoga Alert

    IMAGE Yoga classes are offered everywhere from traditional studios to health clubs to community centers. But it's important to choose where and with whom you take yoga classes. Students should be aware of the potential hazards of yoga, and carefully assess whether yoga is right for them.

    Trusting Your Teacher

    It is important to practice yoga with a teacher who is well-qualified. Do not be afraid to ask yoga instructors about their training, how long they have been teaching, and how long they have been practicing. If you have a particular health concern (eg, pregnancy or an injury), you should look for a teacher who has specialized training. You should also ask the studio or health club about their teacher requirements and screening methods. Unqualified teachers may increase your risk for doing a posture incorrectly, pushing beyond your abilities, or performing poses inappropriate for your health and fitness level.

    Safety First

    Yoga classes come in many forms and many levels. Start with a beginner class instead of rushing into advanced power yoga. Shop around for the class that is right for you.
    Once in class, the standard mantra holds true: listen to your own body and do what feels right.
    All students should be cautious and pay attention to any joint pain, but if you have had any injuries, surgery, or have a history of pain, let your instructor know. A good instructor should ask students about joint problems and suggest alternative postures if necessary. Proper alignment is key to protecting your joints in many postures. Allow your instructor to adjust you, and if something feels wrong, ask for help.
    If you are pregnant or have hypertension, a heart condition, or any other pertinent medical history, inform your instructor at the beginning of class and ask if you should take any precautions. Make sure your doctor knows what activities you are involved in including yoga.

    The Hot Zone

    Many yoga classes are conducted in rooms heated to 100 degrees or more. Hot yoga can be a wonderful, sweaty, challenging experience, but it can also pose risks beyond those of regular yoga.
    Pregnant women and people with hypertension or heart disease should avoid hot yoga—it is too intense. However, even if you are perfectly healthy (and not pregnant), be wary. You should begin practicing hot yoga carefully so that your body can get used to the hot environment. Limit your first session to 10-15 minutes and gradually increase. You will be sweating quite a bit, so drink plenty of water before and after class to avoid dehydration.
    Make sure that the room in which you practice is clean and well-kept to prevent spread of illnesses.
    Even in non-heated rooms, shared mats—especially those that are not cleaned and replaced regularly—could have festering bacteria. Consider purchasing a mat of your own.
    Yoga provides a great workout, as well as a means for relaxation. It also offers therapeutic value for many disorders. It is a good workout for most everyone, just be sure you take the necessary precautions before heading into lotus.

    RESOURCES

    American Council on Exercise http://www.acefitness.org

    Yoga Alliance http://www.yogaalliance.org

    CANADIAN RESOURCES

    Canadian Society of Exercise Physiology www.csep.ca/

    Healthy Living UnitPublic Health Agency of Canada http://www.phac-aspc.gc.ca/

    References

    Bryant CX. What's the best way to get acclimated to hot yoga classes? American Council on Exercise website. Available at: http://www.acefitness.org/blog/1175/what-s-the-best-way-to-get-acclimated-to-hot-yoga. Updated January 19, 2011. Accessed July 13, 2012.

    Carrico M. Yoga Journal’s Yoga Basics. Henry Holt. 1997.

    How to avoid wrecking your body with yoga. American Council on Exercise website. Available at: http://www.acefitness.org/blog/2262/how-to-avoid-wrecking-your-body-with-yoga/. Updated January 13, 2012. Accessed July 13, 2012.

    Selecting a teacher. Yoga Alliance website. Available at: http://yogaalliance.org/content/selecting-yoga-teacher. Accessed July 13, 2012.

    Yoga: tap into the many health benefits. Mayo Clinic website. Available at: http://www.mayoclinic.com/health/yoga/CM00004. Updated January 16, 2010. Accessed July 13, 2012.

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