Yoga is supposed to bring attention — not tension — to the body
Yoga, which can provide relaxation while combining strength training and deep stretches, is becoming a mainstream form of exercise in society. With this popularity have come many publications and online tutorials promoting yoga as a form of intense cardio exercise, one that some instructors caution against unless the practitioner has a strong background in the practice.
“Yoga is a personal experience,” said Shelley Taylor, adjunct instructor of yoga at Indiana University School of Public Health-Bloomington’s Department of Kinesiology. “Every individual body develops at a different pace, and it can never be a competition.”
Taylor, who has taught yoga in Bloomington for more 30 years, specializes in a more “restorative style” of hatha yoga and believes this style allows the body to slowly maneuver into poses to prevent injuries. She recommends this style for any level of student.
“The purpose of yoga is not to create tension but to give attention to the areas of the body that need energy through the breath,” she said.
Instead of viewing it as a rigorous workout, the key is to view it as connecting to the body rather than pushing the boundaries of the body, which is common in other forms of exercise. It is crucial to understand the proper way to do certain poses and the positive impact they can have on the body, as well as the many ways the poses may have a negative impact if performed inaccurately. Taylor said that taking a class with a qualified, experienced instructor will help the yoga student make sure the breathing, stretching and strengthening poses are being done correctly and safely. This can also eliminate any questions or doubts that may arise from exploring only on one’s own.
“The best way to explain the experience is that it is about learning something deeper than what we see in the mirror,” she said. “It’s about acceptance, forgiveness and compassion for the mind and body you have today.
“Creating space and time for quiet contemplation and observation, and listening deeply to what is occurring in one’s own mind and body, can be very informative. We all have wisdom within us, and yoga is a practice for tapping into that wisdom.”
Here are more safety tips for yoga practice:
- Practice yoga on a relatively empty stomach — eat lightly one to two hours before class if needed.
- Hydrate before, during and after yoga.
- Listen to your own inner guidance and do what is best for you.
- Breathe slowly, deeply and through the nostrils if possible.
- Wear loose, comfortable (or stretchy) clothing and remove anything that might get in the way.
- Do twisting poses from the right side of the body to the left to prevent digestion issues.
- Women should refrain from doing inverted (upside down) poses while menstruating.
To speak with Taylor, contact Tracy James at 812-855-0084 or firstname.lastname@example.org. Top
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One of the preferred dietary enhancements recommended for beginning yoga students or senior citizens, is a wonderful tonic made with tumeric. It’s called Golden Milk.
When Nutrition News’s editor Siri Khalsa was the editor for the Kundalini Research Institute, she was accountable for our Spiritual Teacher’s (Yogi Bhajan) lectures getting transcribed and published. She was also lucky enough to have him actually prepare food for her on occasion.
Yogi Bhajan loved food and believed in its healing capacity. He was always sharing his healing recipes with us. Golden Milk was given to us to help our yoga students who suffered from severe stiffness. I first remember hearing about it when I had a football player who was in a lot of pain while teaching his body yoga stretching. Students loved the recipe and so did a lot of us.
Two recipes follow: One is the original recipe, published in From Vegetables, With Love
(1989 ) by Siri Ved Kaur Khalsa. The second is from a YouTube video of Dr. Arjan Kaur Khalsa teaching how to make Golden Milk. It’s fun to watch and what I love about it the most is her innovation to cook up a half cup of turmeric paste and then use it as need to make Golden Milk.
Yogi Bhajan’s Golden Milk — 1 serving
- 1/8 t turmeric (we are accustomed to turmeric and I use up to 1/2 t)
- 1 cup milk (YB used cow’s milk but suggested any kind could be used. We used to make our own almond milk.)
- 2 T almond oil (optional)
- Boil water turmeric over medium high heat for 8 minutes. The turmeric will turn a deep rust red. This, along with the fat/oil in recipe, enhances the uptake of the turmeric.
- Meanwhile, bring milk and almond oil to boiling point in a separate pan.
- Combine the two mixtures and add honey to taste.
Here’s the video and the link. I think you will enjoy it. We did.
Other recipe variations:
Yoga Practice Used In Functional Restoration Programs
Yoga is flexing its way into the workers compensation world.
By Roberto Ceniceros for Business Insurance Magazine
Industry experts say yoga, which combines stretching and strengthening exercises with meditation, even could help address a formidable workers comp problem: how to resolve complex claims involving patients with chronic pain treated with addictive narcotics.
Yoga’s potential benefits for other work-related injuries are already documented in several evidence-based medical treatment guidelines that workers comp payers and state regulators expect treating doctors to consult.
The American College of Occupational and Environmental Medicine’s guidelines say yoga can help address chronic lower back pain, persistent pain and arthritic hands, said Christopher Wolfkiel, director of ACOEM’s practice guidelines in Elk Grove Village, Ill.
In workers comp cases, yoga is being incorporated into functional-restoration programs, said Mark Pew, senior vice president of business development for Prium, a Duluth, Ga.-based workers comp utilization review company.
Businesses providing the functional restoration programs aim to help patients, including those who have struggled with chronic pain from workplace injuries, Mr. Pew said. Often, such patients’ conditions have deteriorated following their injuries because they took increasing quantities of pain medications such as opioid drugs.
Functional restoration programs often provide differing combinations of physical therapy, counseling for psycho-social issues, occupational therapy, addiction education and physical fitness activities such as yoga.
See videos of worker’s comp yoga classes.
Rehabilitation service providers say their goals include helping patients improve their ability to cope with pain, increasing physical functioning and addressing emotional conditions to promote a more productive lifestyle.
The programs can cost workers comp payers tens of thousands of dollars for sessions that patients attend daily over several weeks. Yet their results, like their offerings, are mixed, several sources said.
There is a lack of quality outcomes data showing what works and what doesn’t, said Eunhee Kim, CEO at EK Health Services Inc., a San Jose, Calif.-based workers compensation managed care company.
Patients might report health improvements and regaining lost physical abilities immediately after completing a functional restoration program, only to relapse months later with their pain and narcotic use increasing, Ms. Kim said. There could be several physical or social reasons for that.
Payers may close a claim immediately after claimants complete such programs or they may offer follow-up care.
To help injured workers suffering from multiple complications requires treatment with “interdisciplinary themes,” such as cognitive behavioral therapy blended with occupational or physical therapy, said Dr. Kathryn Mueller, a medical professor at the University of Colorado in Denver.
Overall, increasing functional outcomes that are measurable should be the goal of all medical treatment, said Dr. Mueller, who is also medical director for the Colorado Division of Workers’ Compensation.
“That is particularly true with opioid management, but it is true” for all care, she said. “In workers comp, we think of that as return to work or at least increasing job tasks” that an injured worker is capable of performing.
Without a strict definition of functional restoration, providers can assert that they offer such programs while providing nothing more than physical therapy, sources said.
Some are even “fly-by-night” operations, Mr. Pew said.
To recommend which functional restoration programs provide good outcomes, Mr. Pew said he is attempting to score them based on a set of questions he developed for the service providers.
The goal is to help work comp payers decide what action to take after utilization review and peer-to-peer discussions with a treating physician have concluded that an injured worker is consuming too many drugs without showing improvement.
While scoring functional restoration programs, Mr. Pew said he found that those that appear to have the best practices are making yoga part of their offerings.
Yoga “helps with flexibility, which obviously is part of trying to get (patients suffering from chronic-pain issues) beyond the “I can’t move’ stage,” Mr. Pew said.
Yoga also appears particularly suited for helping patients, such as workers who have experienced failed back surgeries, focus on something other than their pain, Mr. Pew said.
“However you came to chronic pain, you have to figure out some way to not let it drive you,” Mr. Pew said. “That is really what functional restoration is trying to do — improve your function, which improves your quality of life.”
But several experts said patients must be interested in the functional restoration program’s offerings and motivated to make lifestyle changes to achieve positive results. Better programs properly screen participants for their motivation before admitting them, sources said.
Motivated patients can find yoga to be beneficial, Dr. Mueller said.