Yoga in Sport
In the early days of yoga in the West, the perception to most people was that it was all about heavy breathing in floating Kaftans, gazing and candles and chanting “Om” and that it was a discipline reserved for women only who just wanted to relax. Now that yoga is a widely practised form of exercise and has been championed by famous names such as Madonna and Sting, the perception has shifted, although we still have a way to go before we see equal numbers of men and women in classes and to shake off the “for flexible hippies only” badge.
Certain forms of yoga are now used by sports men and women of all types to enhance their sports performance and prevent injury, or to help in recovering from injury or illness. Indeed, those who have a regular yoga practice find that their injury recovery time is much faster. Many athletes use yoga to keep their joints flexible, muscles and bones strong and to correct imbalances brought on by the very sports they perform. When they retire, they often find that they take their yoga with them to prevent them from losing tone or getting stiff.
As well as muscle and joint performance, practitioners also find their concentration and focus is much improved as well as their coping mechanisms for the stress involved in competitive sports. Here are a few examples of famous sporting names who have benefited from yoga:
* Ryan Giggs, the Manchester United football star puts down his longevity in the sport to his regular yoga routines with his personal teacher. “Yoga tests parts of your body that you just don’t use in football. The first time I did it, about five years ago, I was completely knackered. I went home from the training ground and slept for three hours in the afternoon.” He’s now got over that first experience and incorporates yoga into his daily training regime.
* David James, the West Ham and England goal keeper is also a regular student of yoga: “I came to yoga as part of my rehabilitation process but quickly saw the benefit of an ongoing practice”. David I now have regular sessions to keep my muscles flexible, my body aligned and my mind free from stress.”
* Australian rugby giants, the Titans, turned to Iyengar yoga (which focuses on proper alignment and sequencing in postures) some time ago and players, though sceptical at first, now welcome this new part of their regime. As well as becoming fitter and more body aware, it has also helped them to develop a stronger sense of team identity, bonding the players into an even more cohesive unit.
* World famous cricketer, Justin Langer, took personal tuition from BKS Iyengar to enhance his own personal practice. His coach, Jonathan Rose said: “From improving reflex actions, avoiding dehydration, using his feet while on the field, to basic postures that he could practice while playing a match, Iyengar taught Langer on how to avoid excessive strain and prevent his recurring back problems.”
Ordinary sports men and women are now following suit all over the world and include yoga as part of their daily or weekly training routine.
Yoga for Depression & Anxiety
The practice of yoga postures and breathing techniques has many health benefits especially when using a specific programme designed by experts to pinpoint certain conditions. For example, a class focusing on recuperative postures and inversions is very useful for insomnia or sleep disorders. Energetic classes with lots of standing postures and sun salutations are good for increasing energy levels, promoting healthy circulation and all general aspects of mobilising the joints and muscles. Standings and twists are an excellent way to improve back pain and digestive disorders.
For this article, we are focusing on postures and programmes that help with Depression and Anxiety. If we look at the aspects of these two conditions, we can see that they have a physical impact as well as a more obvious mental one. People who are clinically depressed for example, tend to have a slumped posture, collapsed chest, head dropping forward and melancholy look. They also tend to be lethargic and normal everyday activities are difficult to cope with. Depression can be a condition that lasts for a long time and is often not traceable to one particular event although bereavement or tragedy can instigate a depressive period. Doctors will often prescribe anti-depressants to help patients cope with the ordinary day-to-day. Those who suffer from anxiety on the other hand can often be more hyper-active. It can cause in sufferers breathing problems, digestive disorders, heart palpitations and even nausea. They may be susceptible to recurring bouts of anxiety unless they can change the way they approach future stressful situations. Depression and anxiety are also conditions that are linked and very often the one can lead to or be accompanied by the other.
Both conditions can benefit and even be prevented through the use of a regular and focussed yoga practice. But be warned; those suffering from any serious depressive or anxiety disorder should first of all consult their medical practitioner before embarking on any yoga practice and second of all should ensure their teacher is qualified and experienced enough to provide a suitable programme for them. And of course, whatever you choose to do to help with your symptoms, it should be supportive and not something which adds to your already stressful situation.
Depression and anxiety needs to be looked at slightly differently. For example, a typical programme of yoga for depression would include gentle chest opening postures, postures to mobilise the upper body and shoulders, energising postures such as sun salutations, standing postures, inversions, back-bends and twists. Anything to enhance good posture, to lift the heart and gently open and stretch the body is beneficial. This will create optimism and enthusiasm and the student will walk away from the class with renewed energy and vigour to copy with their life. For anxiety, more focus should be centred on calming postures such as recuperative and forward bends and breathing techniques (pranayama). For certain conditions, back bends and inversions are also a good way to dispel fear and promote courage and mental strength.
Whatever class you choose, listen to your body and anything that enhances your mood or makes you feel good – go with it! Anything that makes you feel worse, talk to your teacher as often feelings and emotions can rise to the surface to be released, or it may be that the particular programme you are following is not for you at that time. And of course, simply getting out and meeting other people, practising together and enjoying people’s company is a very positive and nurturing action in itself.
For more information on qualified yoga teachers please visit www.bwy.org.uk or www.iyengaryoga.org.uk.
Why Yoga is ideal for pregnant women
Yoga is an excellent exercise choice for pregnant women. As a holistic exercise, yoga works on the body and mind; two areas that will have a thorough workout during childbirth and beyond.
Many midwives recommend practising yoga during pregnancy, and you´ll find a wide choice of pregnancy yoga classes, books and DVDs on offer worldwide. So why is yoga so good for pregnant women?
Pregnancy is a period of huge change for women, both physically and mentally.
While pregnancy is an exciting time, for many women the experience can be marred by physical aches and pains. Back pain is common complaint during pregnancy, and many women suffer with swollen ankles and legs. General discomfort can lead to difficulty sleeping, leaving you feeling tired and irritable.
Yoga can help alleviate many of these complaints. Specific poses or asana can help strengthen the lower back, while stretching helps to relieve aching muscles. Yoga boosts the circulation and can help alleviate fluid retention, which in turn relieves swollen ankles and legs. Yoga can also be a great way to boost energy levels, breathing new energy into the body and revitalising the mind.
While women undoubtedly look forward to the arrival of a new baby, impending motherhood can also give rise to worries and stress. Some women worry about how they will cope with labour and birth, as well as the impact a new arrival will have on existing relationships, their career and bank balance. While many pregnant women love their new body shape, others find it difficult to adjust to carrying more weight.
Meditation and breathing exercises are an important part of any yoga practise, making yoga a great way for pregnant women to relax and de-stress. By encouraging you to slow down and be more aware of your body, yoga can help you to embrace changes happening within your body and connect with the new life growing inside. Practising a few specific asanas before bedtime is also an excellent way to wind-down and prepare for a good night’s sleep; something that will be in short supply once the baby arrives!
As well as having great health benefits when practised during pregnancy, many midwives recommend yoga as a way of preparing women for childbirth. The increased flexibility and strength which come as a result of practising yoga can really help during labour. The breathing exercises learnt during yoga can also be invaluable; helping women to cope with the sensations experienced during contractions and relax for an easier birth.
While yoga is a great form of exercise for pregnant women, it’s advisable to take a few precautions before you begin. Try to find a specialist pregnancy yoga class to learn with an instructor before doing anything at home, and check with your doctor before you start if you have any doubts. As with any exercise undertaken during pregnancy, take it easy to begin with and stop immediately if you experience any pain.
How Can Yoga Contribute Towards Clearer – Healthier Skin?
Exercise plays a big part in keeping our skin healthy and whilst there are many different forms, yoga is often one of the best you can participate in.
Yoga and its Benefits for the Skin
Long gone are the days when yoga was considered as strange and something that only few people practiced. Today, thanks to many celebrities, the practice of yoga is extremely popular and it is helping people everywhere to obtain a healthy mind and body. There are many reasons why yoga is good for the body and here you will find just a few of them.
Helping You to Relax:
Yoga is well known for its relaxation techniques and it really does help to reduce stress. Stress is a common factor in dull, tired skin, and by reducing that stress you will no doubt end up with clearer skin.
The reason stress contributes so much towards unhealthy skin is because it can cause blemishes and it can make us lose out on sleep. When you are constantly stressed, your mind is never relaxed. This means that you could potentially spend up to hours at a time, tossing and turning, trying desperately to sleep.
So, by participating in yoga the breathing techniques associated with the practice will not only help to keep your heart happy and healthy, but it will also cut down your stress levels, bring down your blood pressure, and help you to have blemish free skin!
Helping You to Sleep:
Not getting enough sleep is one of the most common reasons why people suffer from bad skin. It really is true that we need at least eight hours beauty sleep in order for our skin to repair the daily damage done to it and to prepare for the day ahead. If you do not get enough sleep your skin will often look dull and tired.
Yoga works every muscle in the body and that really can tire you out. So, when it comes to bed time you should be really tired. If not, another way yoga helps you to sleep is it relieves any tension built up within your body and it gets rid of stress.
Helping People Who Suffer From Acne:
Whilst many experts say that acne is often helped with exercise, it is not always true. Sweat can often irritate acne and so really active exercise is often ruled out. This is where yoga can come in.
Yoga is a really strenuous exercise which works every muscle in the body, however it is done quite slowly and so you do not really sweat as much as you would do with other more active exercises. This is great news for people with acne as it can often provide really good benefits for the condition, and it can sometimes also even clear it up.
Helping to Keep the Skin Firmer:
Yoga is by far one of the best exercises to keep the skin firm and supple and even people in their later years, enjoy the benefits of younger looking skin thanks to yoga.
As every muscle in your body is worked, it helps to keep them toned and that in turn keeps the skin firm.
Overall, yoga is excellent for the skin and it can also provide good benefits for people with blemishes and even acne. As well as benefits to the skin, yoga provides benefits for the whole body and it can be practiced by both males and females. So, if you are looking for an exercise to keep you in shape, decrease your stress and keep your skin looking healthy and toned no matter what your age, yoga is definitely for you!
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