The Mayo Clinic, regularly acknowledged among the very best in the world, recommended incorporating yoga into one’s fitness routine, particularly for individuals managing stress and physical challenges.
In a Q&A published by the Mayo Clinic, a breast cancer survivor and busy mother inquired about the potential advantages of yoga after maintaining a traditional workout regimen that includes weight training and walking.
“Yoga is a wonderful form of exercise that provides benefits that walking and strength training do not provide,” said Cynthia Nelson Weiss, a senior communications manager at Mayo Clinic’s campus in Jacksonville, Florida. “In Eastern cultures, yoga is not seen as exercise, but rather ‘a moving meditation.’ In the Western world, many people know power yoga or vinyasa yoga, which are classified as exercise.”
“Regardless of the type, the practice of yoga brings together physical and mental disciplines that may help you achieve peacefulness of body and mind, relax, and manage the stress and anxiety associated with being a busy mom and living with cancer,” explained Weiss, who said yoga can provide benefits that a typical gym routine may not.
Dr. Edward Laskowski, a Mayo Clinic physical medicine and rehabilitation physician, said there are different kinds of yoga, some that may reduce stress, lower blood pressure and lower your heart rate while other vigorous forms require lengthy, forceful and sustained contractions of all major muscle groups.
The practice of yoga is known to help with chronic health conditions such as diabetes, heart disease and chronic pain, according to Michele Hoffman, a certified yoga therapist at Mayo Clinic Health System.
“Yoga therapy can help people recover from injuries and surgeries, manage chronic conditions, reduce or eliminate symptoms, and increase overall health and vitality,” Hoffman said. “The good news is that anyone can do yoga.”
Gordy Wanshura had surgery to open up five blocked arteries leading to his heart before the Mayo Clinic introduced him to yoga during cardiac rehabilitation.
“I ignored my body for 30 years,” said Wanshura. “Now I’m paying attention. We were given the chance to take an introductory yoga class to help with stress reduction. I tried it and discovered a whole new set of muscles.”
Unlike conventional forms of exercise, yoga is viewed as a “moving meditation” in Eastern cultures, emphasizing the integration of physical and mental disciplines.
This holistic approach offers several benefits that are often absent from typical gym workouts, including improved nervous system function, enhanced joint range of motion, and better dynamic balance.
One significant advantage of yoga lies in its focus on controlled breathing. The practice stimulates the vagus nerve, which plays a crucial role in regulating the body’s stress response. By extending exhalation and practicing mindful breathing, yoga encourages the activation of the parasympathetic nervous system. This shift can lead to lower heart rates, better digestion, improved sleep quality, and a strengthened immune system, ultimately reducing stress levels.
Yoga also targets joint mobility, addressing common issues associated with sedentary lifestyles, such as neck and back pain. Through a variety of poses, yoga engages the spine in multiple movements—flexion, extension, rotation, and side-bending. This comprehensive approach helps combat stiffness, promotes better posture, and minimizes injury risks.
Balance is a crucial component of physical fitness, and yoga enhances this through focused practices that engage proprioception, vision, and the vestibular system. The mindful concentration on maintaining poses can improve both static and dynamic balance. The practice encourages awareness of the body’s positioning, which can be particularly beneficial for preventing falls.
Getting Started with Yoga
For those considering yoga, the Mayo Clinic advises starting slowly and exploring different styles to find the most suitable fit. While resources such as books and videos are available, beginners may benefit from attending classes led by experienced instructors.
Tranquility Yoga, located at 17A Reaville Avenue in Flemington, next to the Staples on Route 202, is a setting that not only offers guidance but also fosters a sense of community and support.
Before joining a class, it is wise to discuss expectations with the instructor and listen to one’s body during practice. Tranquility Yoga’s expert instructors can make modifications to accommodate comfort and ability, ensuring a safe and enjoyable experience.
Incorporating yoga into an existing fitness routine may seem challenging, especially for those with busy schedules. However, the potential benefits for stress management, mobility, and balance make it a worthwhile consideration for anyone looking to enhance their overall well-being.
Yoga trains the proprioception and visual systems to improve balance.
Proprioception is an awareness of position and movement that is often referred to as the body’s “sixth sense” because it is a subconscious process that allows us to recognize our position without relying on visual input.
Depending on the pose, cues are sent to focus, for instance, on the foot rooted to the ground. By concentrating in an attempt to maintain contact, the big toe, little toe and heel form a tripod of sorts, which in turn helps focus the proprioception portion of balance.
This article is based on insights provided by the Mayo Clinic, published on September 11, 2022.