HEALTHY LIVING Practice Yoga Safely at Home


The benefits can be substantial, from boosting cardiovascular health to relieving back pain. ::


BY LYNN ALLISON W


hen the pandemic closed gyms and yoga studios, home fi tness enjoyed an


unprecedented boom. People got creative with both indoor


and outdoor workout spaces, using household items as fi tness equipment when weights and dumbbells were nowhere to be found. Online fi tness platforms


mushroomed during the COVID-19 pandemic and will continue to grow, industry experts say. According to Statista, 86.3 million Americans are projected to use at least one fi tness app in 2022 compared to 62.7 million users in 2018. The market for online yoga classes


also skyrocketed. According to one survey conducted by a North Carolina- based yoga instructor, Jenni Rawlings, during the pandemic the percentage of students and teachers engaging in online practices soared to 91% and 86% respectively, compared to only 40% of students and 9% of teachers pre-pandemic. The benefi ts of yoga can


be substantial, from boosting cardiovascular health to relieving back pain, says Carol Krucoff , a certifi ed yoga therapist affi liated with Duke Integrative Medicine. Yoga has also been shown to relieve


arthritis pain and enhance immune function. With its emphasis on breathing


practices and meditation — both of which help center and calm the mind — yoga also brings mental benefi ts, such as reduced anxiety and depression, according to experts at Harvard Medical School. Online yoga classes make it easier to learn new styles, new poses, and new


88 NEWSMAX MAXLIFE | MAY 2022


approaches from a wide range of instructors. But just like


any other workout, practicing yoga online without the supervision of a teacher in the room can be risky and could lead to injury, especially among older adults. Krucoff , the


author of Yoga Sparks: 108 Easy Practices for Stress Relief in a Minute or Less, and a yoga therapist for more than 40 years, off ers six strategies to minimize risks when taking an online class:


1


Choose your yoga class wisely. Recognize that yoga classes diff er


widely. They can run the gamut from very vigorous and athletic to relaxing and restorative. “There’s a common tendency to be


overzealous in our exercise,” according to Krucoff . “Challenge yourself but avoid strain. Pushing yourself — or doing too much, too soon — can lead to injury. “Pay attention to your breath


during the practice. If your breath becomes ragged, slow down. And if you experience sharp pain, stop, pay attention, and fi nd the middle ground.”


2


Find a well-trained, experienced teacher. It is important to seek out


a seasoned instructor. Try previewing several online


videos to see which are suitable. “A good yoga instructor will act as a guide — not a drill sergeant — and use invitational, inclusive language to help you explore what works best for your body, heart, and mind.”


3


Start where you are, not where you think you should be. If you are


new to yoga, take a beginner’s class even if you are fi t and active. “Unlike Western exercise, the yogic


approach is to balance eff ort with surrender, which can be surprising for people used to our culture’s emphasis on striving and competing,” says Krucoff , who has many tools to help you get started on her website, healingmoves.com.


4 5


Talk to your healthcare provider. If you have medical issues, you


may want to check with your doctor. For example, people with recent


joint replacement should be cleared by their surgeon, and individuals with glaucoma may have to avoid “head down” postures.


Modify movements to suit your specific health issues. If you have


low bone density, forward bending from the waist or twisting may increase your risk for vertebral fractures.


6


Be aware that you are never too old to try yoga. “You don’t need to


be fi t or fl exible or young,” says Krucoff . “The only thing you need to be able to do to practice yoga is to breathe.”


GOLDEN SIKORKA/SHUTTERSTOCK


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