The Benefits of Yoga for 20/20 Alumni

20/20 Lifestyles — Tue, 04 Mar 2008 19:47:00 GMT

How regular yoga practice can ease lower back pain, increase flexibility, and add muscular endurance

By Shannon Gowens, BA, MS, CSCS

Yoga for All Body Types

It is well known that fitness is a core component of the 20/20 program and that it is essential to weight-loss success. In addition to your regular cardio exercise, it is also important to explore other fitness programs that can benefit your long-term physical well-being.

Many 20/20 alumni have added regular yoga classes to their normal fitness routine. These classes help increase overall muscular endurance for common body weight exercises (like push-ups and squats), increase flexibility, and decrease overall pain and tension. Yoga also has the additional benefit of reducing stress in the work environment, and can even increase your ability to react calmly in tense situations.

It is a common myth that yoga is only beneficial for a particular slim, young body type. This is definitely not the case! All shapes and sizes can participate in yoga and reap the wondrous benefits. The trick is just finding the best modifications for your poses so that it works for you. For example, the child's pose is a position that involves sitting on your heels with your head on the floor. If you have a larger frame, your feet can remain together while your knees actually stay apart. That way, your chest and abdomen will fall through the legs, allowing for an increased range of motion without compression on your lungs.

Yoga For Reducing Lower Back Pain

Research suggests that approximately 80% of Americans have some form of acute or chronic lower back pain. There have been several studies that have analyzed the effects of yoga for reducing back pain. One study that was conducted on 21 women at the University of California in Los Angeles (UCLA) School of Medicine found a 50% reduction in lower back pain and 6% reduction in spinal curvature in participants who practiced yoga only twice a week.¹

In another study involving 16 women with lower back pain, 69% reported improvement with a once a week yoga regime.²The Journal of American Medical Association (JAMA) conducted an evaluation wherein 3,000 people commenced a regular yoga practice. Of this population, 38% claimed to have lower back pain at the beginning of the study. At the end of the study, after a yoga practice regimen had been established, 98% of this population reported a substantial reduction in back pain.³

When beginning a yoga program, definitely experiment with different private or group sessions, and inform your instructor of any health conditions such as low back pain. Some sample questions to address with your instructor are:

How did you hurt your back? How long has it been hurting? And, what does the pain feel like?

Yoga as a Preventative Measure

Due to the progressive nature of yoga classes that are offered at PRO Sports Club, ensure you have to time to commit to a regular practice. Even if you opt for private yoga sessions, you will still need to practice regularly to retain the benefits of this exercise. Remember that consistency is the key to improving your condition. Only attending occasional classes will offer little benefit for your back pain in the long-term. Also, always consult a physician before beginning any fitness practice. Some additional tips for yoga success are:

1. Educate yourself on the nature of your back injury - don't just ignore the pain.

2. Begin your practice slowly; there is no rush to complete these exercises!

3. Listen to your body as you move through each pose.

Remember, participating in a consistent yoga practice will have you well on your way to a happy and healthy spine.

References

1. Guthrie, C. (2005). Yoga's healing power. Health, 19 (3), 120-170. Retrieved December 23, 2006, from Academic Search Premier database.

2. Palmer, L. (2006). Finding your center. Better Nutrition, 68 (3), 52-56. Retrieved December 23, 2006, from Academic Search Premier database.

3. Journal of the American Medical Association (JAMA.)

Shannon Gowens has a BA in Adult Fitness and Exercise Sciences with a minor in Nutrition. She also just completed a Masters in Psychology.

For additional information on yoga classes that PRO Sports club had to offer, please visit the Group Fitness Mind and Body page

Fitness : Yoga

The Benefits of Yoga for 20/20 Alumni