Advertising
Advertising

Get The Maximum Health Benefits From Yoga By Taking These 15 Precautions

Get The Maximum Health Benefits From Yoga By Taking These 15 Precautions

Want to improve your muscle tone, strength, articulation, sleep, and immune system? Want to reduce your food cravings? Yoga is an ideal activity for all of this and much more. Many people report that they are less prone to cramps and can improve their flexibility by about a third after two months practicing yoga.

If you are suffering from cardiac problems, high blood pressure, lower back pain and depression, yoga can also benefit you.

However, there are a few precautions you need to take to get the greatest benefits and avoid any negative side effects.

1. You are aware of the different types of yoga courses

Many people are now into hot yoga (Bikram) where the exercises are done in a much more vigorous way. The temperature of the room is usually 105° F with a humidity of about 40%. If you have a heart condition or you are pregnant, then this is not the type of yoga for you. Traditional yoga with the emphasis on gentle stretching and deep breathing will be ideal if you have any health issues.

2. You know about prenatal yoga

If you are pregnant, you will be aware that certain types of yoga poses can be extremely beneficial in preparing for the big event. Just concentrating on breathing techniques may help you with shortness of breath and also when you have to manage the labor contractions. The other exercises concentrate on improving balance and flexibility while learning how to stretch gently. You just need to avoid certain back and abdominal poses but if the class is for pregnant women only, this will not be a problem.

Advertising

3. You choose a qualified yoga teacher

If there was a national qualifying certification board, then this would be easy. Unfortunately, due to the many different types of yoga available and the multiple training courses, there is no such body.

The best way is to ask a prospective yoga teacher about how and where they got their training. You can also ask if they have accreditation from a well known yoga association. Their answer usually is an indicator of their skills but the proof of the pudding is in the eating. For example, I had a very demanding teacher who used his knees to push my back in order to straighten my spine. I told him that was torture and left his school!

4. You know the best environment for yoga

You may have to do yoga classes indoors. The room should be quiet and free of clutter. Access to fresh air is ideal so outdoors in the summer is great.

Yogaopenair

    5. You wear suitable clothes

    Wearing light and loose fitting clothes that you feel comfortable in, is essential. As regard to the fabric cotton, linen, or jersey are suitable. Forget about corduroy, denim or leather.

    Advertising

    Women need to wear a well fitting top so there are no embarrassing moments when you do an inversion.

    6. You know about eating before and after yoga

    Ideally, yoga is done several hours after eating which is why early morning and evening are favorite times. But I know some people who did a late evening yoga class who had to give up because it disturbed their sleep.

    7. You know the etiquette about footwear

    Most people know that shoes and socks are removed before you enter the yoga room. Check to see where other students are leaving their footwear.

    8. You inform your instructor about any injuries

    Maybe a past injury could cause you some discomfort while doing some of the poses. The best thing is to inform your instructor at the beginning so that she or he can modify some of the movements for you, if necessary.

    9. You practise basic poses at home

    This can help you to gain confidence more quickly. Some of the basic ones recommended are:

    Advertising

    • Warrior
    • Downward facing dog
    • Upward facing dog

    10. You know your limits

    At the beginning, it is better to take a rest as you may be getting tired. Yoga is all about listening to your body and it is not a competitive sport. You can easily adopt the child’s pose if you feel too challenged by some of the more difficult poses. This will also help you to avoid overstretching or causing yourself any strain.

    Yogagirls

      11. You know that yoga is not just for women

      Yoga was actually designed for men and by men. It is definitely not an exclusive women’s club so if you are male, bear that in mind.

      12. You bring your own mat

      Buying a simple yoga mat is a great investment. Why? The mats in the studios tend to be full of germs. They also tend to be rather flat because of overuse so they are not very comfortable to sit or lie on.

      13. You know how to approach a yoga lesson

      Simply put, you are going to arrive in good time and relaxed. You know that you should be hydrated, not be constipated and your diet is not too toxic. Some experts say that drinking a glass of tepid water 20 minutes before your lesson is also a great way to detoxify your body.

      Advertising

      14. You know where to sit

      Entering a class for the first time can be intimidating. So, choose your place wisely. The front row is for the experts and geeks. Try the second row so that you can see what people around you are doing and try to learn from them. It can be uncomfortable to be in the front row. The back of the class can be difficult as you may not be able to see your instructor clearly.

      15. You know that yoga follows a structured routine

      You are aware that you want to take your body, mind and spirit for a ride. Yoga can benefit you by giving you a sense of lightness, relaxation and ease, if done right. You also know that doing yoga in a haphazard and disorganized way is unlikely to get you results.

      Let us know in the comments how yoga has benefited you.

      Featured photo credit: 2nd Annual Yoga/David Fulmer via flickr.com

      More by this author

      Robert Locke

      Freelance writer

      How to Work Smarter Not Harder with These 12 Tips 12 Secrets To a Super Productive Meeting You Should Know 10 Simple Morning Exercises That Will Make You Feel Great All Day 40 Powerful Productivity Quotes From Highly Successful People 10 Toxic Persons You Should Just Get Rid Of

      Trending in Fitness

      1 How Long Does it Take to Build Muscle and Increase Fat Loss? 2 15 Static Stretching Exercises to Totally Enhance Your Workout Routine 3 How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t) 4 15 Important Benefits of Stretching Before, After, and During a Workout 5 Why Weight Lifting for Weight Loss is No Joke for Super Fast Results

      Read Next

      Advertising
      Advertising

      Last Updated on September 20, 2018

      How to Stay Calm and Cool When You Are Extremely Stressful

      How to Stay Calm and Cool When You Are Extremely Stressful

      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

      1. Breathe

      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

      • Take five deep breaths in and out (your belly should come forward with each inhale).
      • Imagine all that stress leaving your body with each exhale.
      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

      Feel free to repeat the above steps every few hours at work or home if you need to.

      2. Loosen up

      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

      Advertising

      3. Chew slowly

      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

      4. Let go

      Cliche as it sounds, it’s very effective.

      The thing that seems like the end of the world right now?

      It’s not. Promise.

      Advertising

      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

      Letting go isn’t easy, so here’s a guide to help you:

      21 Things To Do When You Find It Hard To Let Go

      5. Enjoy the journey

      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

      6. Look at the big picture

      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

      Advertising

      Will this matter to me…

      • Next week?
      • Next month?
      • Next year?
      • In 10 years?

      Hint: No, it won’t.

      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

      Stop agonizing over things you can’t control because you’re only hurting yourself.

      7. Stop demanding perfection of yourself

      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

      Advertising

      8. Practice patience every day

      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

      • The next time you go to the grocery store, get in the longest line.
      • Instead of going through the drive-thru at your bank, go inside.
      • Take a long walk through a secluded park or trail.

      Final thoughts

      Staying calm in stressful situations is possible, all you need is some daily practice.

      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

      Featured photo credit: Brooke Cagle via unsplash.com

      Read Next