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

      Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

      7 Things to Do in a Gossipy Work Environment 15 Signs Of Negative People 10 Reasons Why People Are Unmotivated (And Ways to Be Motivated) 10 Scientifically Proven Ways To Stay Happy All The Time Science Says Knitting Makes Humans Warmer And Happier, Mentally

      Trending in Fitness

      1 How Adding Flow Yoga to Your Workout Routine Boosts Your Gains 2 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 3 Why Am I Not Losing Weight? 7 Reasons Revealed 4 8 Best Cardio Workouts for Efficient Weight Loss 5 15 Fitness Goals That Will Help You Live a Healthier Life This Year

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on March 13, 2019

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

      Have you gotten into a rut before? Or are you in a rut right now?

      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

      1. Work on the small tasks.

      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

      2. Take a break from your work desk.

      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

      Advertising

      3. Upgrade yourself

      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

      4. Talk to a friend.

      Talk to someone and get your mind off work for a while.

      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

      5. Forget about trying to be perfect.

      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

      Advertising

      6. Paint a vision to work towards.

      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

      7. Read a book (or blog).

      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

      Check out the best selling books; those are generally packed with great wisdom.

      8. Have a quick nap.

      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

      Advertising

      9. Remember why you are doing this.

      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

      10. Find some competition.

      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

      11. Go exercise.

      Since you are not making headway at work, might as well spend the time shaping yourself up.

      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

      Advertising

      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

      12. Take a good break.

      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

      More Resources About Getting out of a Rut

      Featured photo credit: Joshua Earle via unsplash.com

      Read Next