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Preparations
Yoga can be performed by those of any age and condition, although not all poses should be attempted by everyone. Yoga is also a very accessible form of exercise; all that is needed is a flat floor surface large enough to stretch out on, a mat or towel, and enough overhead space to fully raise the arms. It is a good activity for those who cannot go to gyms, who do not like other forms of exercise, or have very busy schedules. Yoga should be done on an empty stomach, and teachers recommend waiting three or more hours after meals. Loose and comfortable clothing should be worn.
Precautions
People with injuries, medical conditions, or spinal problems should consult a doctor before beginning yoga. Those with medical conditions should find a yoga teacher who is familiar with their type of problem and who is willing to give them individual attention. Pregnant women can benefit from yoga, but should always be guided by an experienced teacher. Certain yoga positions should not be performed with a fever, or during menstruation.
Beginners should exercise care and concentration when performing yoga postures, and not try to stretch too much too quickly, as injury could result. Some advanced yoga postures, like the headstand and full lotus position, can be difficult and require strength, flexibility, and gradual preparation, so beginners should get the help of a teacher before attempting them.
Yoga is not a competitive sport; it does not matter how a person does in comparison with others, but how aware and disciplined one becomes with one's own body and limitations. Proper form and alignment should always be maintained during a stretch or posture, and the stretch or posture should be stopped when there is pain, dizziness, or fatigue. The mental component of yoga is just as important as the physical postures. Concentration and awareness of breath should not be neglected. Yoga should be done with an open, gentle, and non-critical mind; when one stretches into a yoga position, it can be thought of as accepting and working on one's limits. Impatience, self-criticism, and comparing oneself to others will not help in this process of self-knowledge. While performing the yoga of breathing (pranayama) and meditation (dyana), it is best to have an experienced teacher, as these powerful techniques can cause dizziness and discomfort when done improperly.
Side effects
Some people have reported injuries by performing yoga postures without proper form or concentration, or by attempting difficult positions without working up to them gradually or having appropriate supervision. Beginners sometimes report muscle soreness and fatigue after performing yoga, but these side effects diminish with practice.
Research & general acceptance
Although yoga originated in a culture very different from modern America, it has been accepted and its practice has spread relatively quickly. Many yogis are amazed at how rapidly yoga's popularity has spread in America, considering the legend that it was passed down secretly by handfuls of followers for many centuries.
There can still be found some resistance to yoga, for active and busy Americans sometimes find it hard to believe that an exercise program that requires them to slow down, concentrate, and breathe deeply can be more effective than lifting weights or running. However, ongoing research in top medical schools is showing yoga's effectiveness for overall health and for specific problems, making it an increasingly acceptable health practice.
Training & certification
Many different schools of yoga have developed in America, and beginners should experiment with them to find the best-suited routine. Hatha yoga schools emphasize classical yoga postures, and raja yoga schools concentrate on mental discipline and meditation techniques. In America, there are no generally accepted standards for the certification of yoga teachers. Some schools certify teachers in a few intensive days and some require years of study before certifying teachers. Beginners should search for teachers who show respect and are careful in their teaching, and should beware of instructors who push them into poses before they are ready.
BOOKS
Ansari, Mark, and Liz Lark. Yoga for Beginners. New York: Harper, 1999.
Bodian, Stephan, and Georg Feuerstein. Living Yoga. New York: Putnam, 1993.
Carrico, Mara. Yoga Journal's Yoga Basics. New York: Henry Holt, 1997.
Iyengar, B.K.S. Light on Yoga. New York: Schocken, 1975.
Pelletier, Kenneth R., MD. The Best Alternative Medicine, Chapter 10, "Ayurvedic Medicine and Yoga: From Buddha to the Millennium." New York: Simon & Schuster, 2002.
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Author Info: Douglas Dupler, Rebecca J. Frey PhD, The Gale Group Inc., Gale, Detroit, Gale Encyclopedia of Alternative Medicine, 2005 |
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