Since a long time, the observe of yoga has been popularized, however the participation on this train of the physique and thoughts has not stopped rising. In 2017, greater than 14 p.c of adults in america practiced yoga, in response to a nationwide consultant survey of the Facilities for Illness Management and Prevention.
Sin embargo, todava hay muchos conceptos erróneos about this exercise and its types of profit to the physique and thoughts. Cuando mucha gente piensa en yoga, piensa en cuerpos delgados y ágiles que se contorsionan de formas imposibleos. However “cualquiera puede hacer yoga,” mentioned Lori Rubenstein Fazzio, physiotherapist and medical professor of Yoga and Well being on the Loyola Marymount College in Los Angeles.
Ni siquiera hay que mover mucho el cuerpo, si es que hay que hacerlo; even if you happen to deal with respiration, you will get advantages, mentioned Laura Schmalzl, neuroscientific and licensed yoga teacher on the Southern California College of Well being Sciences.
“En lo que a mí respecta, el yoga es realente una respiración o una practica de respiración, y luego se agrega movimiento”, he mentioned.
Why do yoga?
Yoga, which originated in India greater than 5,000 years in the past, has turn out to be a primary aspect of American bodily conditioning for a lot of causes. Virtually no tools is required and it’s inside attain of virtually all of the world. It additionally pertains to a rising variety of well being advantages, similar to stress reduction, improved sleep and cognition, and lowered again ache. Analysis additionally means that, a minimum of for sedentary folks, yoga improves stability, power and suppleness as a lot as different stretching and resistance workout routines.
There’s one more reason why yoga has so many advantages: it’s an intentional observe that requires focus each of the thoughts and the physique. Mucha gente hace ejercicio mientras realiza otras actividades o distrae su mente para pasar el rato: ven collection mientras están en la elíptica o escuchan algún pódcast mientras corren.
However in a yoga class, “for probably the most half you’re targeted on the teacher, you focus in your respiration and on the alignment of your physique and postures,” mentioned Neha Gothe, director of the Train Psychology Laboratory on the College of Illinois at Urbana-Champaign, who research yoga. “Y so tu mente está muy presente en el momento del movimiento”.
Debido a este énfasis en la connexion entre la mente y el cuerpo, el yoga puede producir majores beneficios para la salud psychological than different types of train. The analysis means that yoga reduces nervousness, elevates an individual’s temper and reduces stress, maybe greater than cardio train. A 2023 medical trial additionally found that yoga reduces signs of melancholy and improves sleep.
In keeping with Fazzio, the act of working towards yoga reduces the exercise of sure pathways of the organism which are activated in response to threats, collectively often called the hypothalamic-pituitary-suprarenal axis.
Algunos estudios dan a entender que el yoga también puede reducir la frequencia y la severidad de las migrañas, y una revisión recente de cinco estudios discoverió que “puede ofrecer beneficios para la función cognitiva” entre las personas de 60 años o más.
“In case you observe the mind of people that have practiced yoga for a very long time, you will note that the areas of the mind accountable for choice making and drawback fixing are higher developed,” Gothe commented.
Yoga can even relieve again ache. In a 2020 report, the Company for Analysis and Well being Care High quality (AHRQ, por sus siglas en inglés) analyzed the outcomes of 10 medical trials and reached the conclusion that yoga can relieve lumbar ache and enhance lumbar operate. The American Faculty of Physicians now recommends yoga as a therapy for power lumbar ache.
Sin embargo, como cualquier régimen de ejercicio, el yoga puede plantear riesgos. Las personas con ciertos problemas de salud pueden evitar algunas posturas. Por ejemplo, las personas con diabetes, glaucoma o cardiopatías no deben hacer posturas que los hagan colocar la cabeza por debajo del corazón, explains Fazzio.
¿Cómo empezar?
El yoga doesn’t require a big financial or time funding in comparison with many different types of train. The one tools you could possibly want for is a mat and yoga blocks, however even these are non-compulsory. “Puedes hacer tu saludo al sol en tu jardín por la mañana; no necesitas una esterilla, no necesitas nada”, dijo Schmalzl.
A really appropriate type of yoga for learners is hatha yoga, which consists of sustaining decided postures whereas inhaling a deliberate and managed method. “Es muy modifiable, es suave”, dijo Gothe.
When you have bodily limitations, you possibly can strive modified types of hatha yoga. “In case you actually battle to rise up from the ground and lie down or you may have difficulties to take a seat on the ground as a consequence of a restricted vary of movement, strive standing yoga or chair yoga,” recommends Natalie Nevins, household physician, yogi and affiliate dean of the Occidental College of Well being Sciences.
In case you go to a studio to observe in individual, current to the teacher earlier than the category and clarify that you’re a newbie, mentioned Bhibha Das, a kinesiologist who research yoga on the College of Carolina del Este. “Hazle saber al teacher qué limitaciones físicas puedes tener”, dijo, y pregunta por posibles modificaciones.
In case you observe yoga to deal with a selected well being drawback, it’s possible you’ll need to seek the advice of a bodily therapist or licensed yoga therapist who can adapt a routine to your physique’s wants, mentioned Schmalzl. Por ejemplo, la lumbalgia puede tener muchas causas distintas, por lo que las posturas y estiramientos que ayudan a una persona con dolor de espalda podridán no ayudar a otra.
Nevins feedback that many courses on-line are free and provide a high quality of educating just like that of face-to-face courses. Las clases favoritas de Das son Yoga with Adriene y Do Yoga With Me. In case you want modifications, Schmalzl recommends the Accessible Yoga Studio.
Para las personas que deseen explorar otras formas de yoga moderado, las potentialities embody yoga kundalini, en el que a menudo se entonan mantras y se canta; yoga vinyasa, which entails linking postures in a flowing sequence, and yoga iyengar, which focuses on precision and alignment.
Scorching yoga, which is mostly carried out in a heated studio, is an alternative choice, however researchers have expressed concern that the courses could trigger dehydration or heat-related sicknesses if the classes final greater than an hour and don’t embody breaks to drink water.
Nevins, who prefers kundalini yoga, suggests watching movies on YouTube of people that observe various kinds of yoga to get an concept of what’s concerned. “Haz la tarea para encontrar lo que más te guste”, he concluded.
Melinda Wenner Moyer is journalist científica y cubre ciencia, salud y crianza.
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