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Yoga is a mind-body
practice in complementary and alternative medicine (CAM)
with origins in ancient Indian philosophy. The various styles of yoga that
people use for health purposes typically combine physical postures, breathing
techniques, and meditation or relaxation. The following provides a general
overview of yoga.
Key Points
- People use yoga for a variety of health conditions
including anxiety disorders or stress, asthma, high blood pressure, and
depression. People also use yoga as part of a general health regimen—to
achieve physical fitness and to relax.
- It is not fully known what changes occur in the body
during yoga; whether they influence health; and if so, how. There is,
however, growing evidence to suggest that yoga works to enhance
stress-coping mechanisms and mind-body awareness. Research is under way to
find out more about yoga's effects, and the diseases and conditions for
which it may be most helpful.
- Tell your health care providers about any complementary
and alternative practices you use. Give them a full picture of what you do
to manage your health. This will help ensure coordinated and safe care.
Overview
Yoga in its full form
combines physical postures, breathing exercises, meditation, and a distinct
philosophy. Yoga is intended to increase relaxation and balance the mind, body,
and the spirit.
Early written descriptions
of yoga are in Sanskrit, the classical language of India. The word "yoga"
comes from the Sanskrit word yuj,
which means "yoke or union." It is believed that this describes the
union between the mind and the body. The first known text, The Yoga Sutras, was written more than
2,000 years ago, although yoga may have been practiced as early as 5,000 years
ago. Yoga was originally developed as a method of discipline and attitudes to
help people reach spiritual enlightenment. The Sutras outline eight limbs or foundations of yoga practice
that serve as spiritual guidelines:
- yama (moral behavior)
- niyama (healthy habits)
- asana (physical postures)
- pranayama (breathing exercises)
- pratyahara (sense withdrawal)
- dharana (concentration)
- dhyana (contemplation)
- samadhi (higher consciousness)
The numerous schools of
yoga incorporate these eight limbs in varying proportions. Hatha yoga, the most
commonly practiced in the United States
and Europe, emphasizes two of the eight limbs:
postures (asanas) and breathing
exercises (pranayama). Some of
the major styles of hatha yoga include Ananda, Anusara, Ashtanga, Bikram,
Iyengar, Kripalu, Kundalini, and Viniyoga.
The Status of Yoga
Research
Research suggests that yoga
may:
- Improve mood and sense of well-being
- Counteract stress
- Reduce heart rate and blood pressure
- Increase lung capacity
- Improve muscle relaxation and body composition
- Help with conditions such as anxiety, depression, and
insomnia
- Improve overall physical fitness, strength, and
flexibility
- Positively affect levels of certain brain or blood
chemicals.
More well-designed studies
are needed before definitive conclusions can be drawn about yoga's use for
specific health conditions.
Side Effects and Risks
- Yoga is generally considered to be safe in healthy
people when practiced appropriately. Studies have found it to be well
tolerated, with few side effects.
- People with certain medical conditions should not use
some yoga practices. For example, people with disc disease of the spine,
extremely high or low blood pressure, glaucoma, retinal detachment,
fragile or atherosclerotic arteries, a risk of blood clots, ear problems,
severe osteoporosis, or cervical spondylitis should avoid some inverted
poses.
- Although yoga during pregnancy is safe if practiced
under expert guidance, pregnant women should avoid certain poses that may
be problematic.
Training, Licensing, and
Certification
There are many training
programs for yoga teachers throughout the country. These programs range from a
few days to more than 2 years. Standards for teacher training and certification
differ depending on the style of yoga.
There are organizations
that register yoga teachers and training programs that have complied with
minimum educational standards. For example, one nonprofit group requires at
least 200 hours of training, with a specified number of hours in areas
including techniques, teaching methodology, anatomy, physiology, and
philosophy. However, there are currently no official or well-accepted licensing
requirements for yoga teachers in the United States.
If You Are Thinking About
Yoga
- Do not use yoga as a replacement for conventional care
or to postpone seeing a doctor about a medical problem.
- If you have a medical condition, consult with your
health care provider before starting yoga.
- Ask about the physical demands of the type of yoga in
which you are interested, as well as the training and experience of the
yoga teacher you are considering.
- Look for published research studies on yoga for the
health condition you are interested in.
- Tell your health care providers about any complementary
and alternative practices you use. Give them a full picture of what you do
to manage your health. This will help ensure coordinated and safe care.
Source: National
Center for Complementary
and Alternative Medicine |
