So you’ve seen the signs around town or read articles on the internet about the benefits of hot yoga. Stretching in a heated room enhances flexibility and aids detoxification, studios promise. Then you see some funny yoga called Bikram while others just call themselves hot. What’s the difference between Bikram and hoy yoga?

The short answer: Bikram yoga refers to a specific set of 26 postures while hot yoga is normal yoga, just in a heated room.

Are you ready to sweat? Studio temperatures for Bikram and hot yoga range from 90 to 105 degrees. 

While yoga is an ancient practice rooted in India, Bikram yoga has more modern roots. Indian born and trained yogi Bikram Choudhury opened the first Bikram yoga school in California in 1974. The practice involves completing the set of postures and two breathing exercises in a specific order at a specific temperature–105 degrees with 40% humidity. Only licensed Bikram yoga schools may offer classes under the trademarked name. These schools frequently offer only Bikram yoga without supplementing their schedules with additional types. Other rules apply to Bikram too. There’s no music and the instructor’s dialogue follows a prescribed speech.

Hot yoga, on the other hand, involves a regular vinyasa or hatha yoga class that takes place in a heated room. Some studios merely bump the temperature to create balmy exercise conditions while others might crank the heater so practitioners really work up a sweat. Temperatures usually range between 80 and 100 degrees. As in traditional yoga classes, the instructor’s personality flavors the hour, with personalized music selections, themes, and sequencing of postures.

Some people prefer the discipline of Bikram–and the extreme heat–while others seek the gentle detoxification and free-flowing ambience of a traditional heated yoga class.   

Research on benefits of heated yoga for chronic pain is limited, even though many studies have shown pain-reducing benefits for traditional yoga. 

A study published in Complementary Therapies in Medicine found yoga benefited people with chronic low back pain more than traditional exercise. The practice reduced pain along with depression and anxiety. Meanwhile, a study presented at a European League Against Rheumatism conference showed that practicing yoga decreased disease activity for people with rheumatoid arthritis.

The hot yoga picture is much more mixed. Johns Hopkins Arthritis Center advises people with the condition against participating in hot yoga because of the extreme heat. On the other hand, Bikram’s official website says the exercise benefits people with arthritis and low back pain. And much anecdotal evidence touts the practice’s healing benefits for chronic pain. More research needs to be done before we can truly understand the potential benefits of hot yoga. 

As with all new forms of exercise, talk with your doctor first, listen to your body, and avoid pushing yourself too hard. If you feel dizzy or lightheaded, take a break. Otherwise, enjoy the benefits of exercise and have fun.

Have you tried Bikram or hot yoga? 

Image by digboston via Flickr

Yoga is great for so many people, but there are benefits for two groups of women in particular: expectant mothers and breast cancer survivors. Here’s why.

Benefits of yoga for expectant mothers

Pregnant women looking to manage stress and reduce anxiety about childbirth might consider trying yoga. This ancient practice has gained much attention for its ability to induce feelings of calm, and studies are beginning to quantify its positive results of yoga for expectant mothers.

Research into yoga for expectant mothers

UK researchers recently studied a group of 59 moms-to-be, divided into two groups. One group practiced yoga once per week for eight weeks, while the other women did not. The study found that each yoga session reduced women’s anxiety levels by a third and hormones associated with stress by 14%.

Mothers who experience high levels of stress during pregnancy also have a greater risk of giving birth prematurely and bearing children with low birth weights, according to the study. They are also more likely to develop postnatal depression, which in turn elevates risk of depression in later years.

Prenatal stress has also been linked to the onset of developmental and behavioral problems during a child’s toddler and adolescent years. With so many health issues associated with prenatal stress, researchers said they were hopeful that yoga for expectant mothers could contribute to healthier babies.

Professor John Aplin, one of the study’s authors, says:

“The results confirm what many who take part in yoga have suspected for a long time. There is also evidence yoga can reduce the need for pain relief during birth and the likelihood for delivery by emergency caesarean section.”

Yoga and mental health

Many women struggle from anxiety and stress during pregnancy—at least one in ten—but researchers say the stigma surrounding the issue results in many women not seeking the help they need. Jacqui Clinton, health campaigns director at Tommy’s, a UK-based baby charity that funded the study, says:

“We already know that pregnancy yoga can help improve physical health and strength on the run up to having a baby, and this new evidence shows that it may have important benefits for women’s emotional health too.”

Prenatal yoga also wards off depression, which affects one in five moms-to-be, study says.

Expectant mothers, faced with shifts in their hormones, body, and daily life routines, encounter stress that many don’t know how to handle. Consequently, as many as 20% of moms-to-be experience major depression, according to a study conducted in the University of Michigan Health System. Treating depression among pregnant women is difficult because many don’t want to take medication for fear of harming their child.

Researchers found that yoga offers a natural antidote to dark feelings. In the study, women who participated in 90-minute yoga sessions experienced more positive moods. The success of yoga for expectant mothers hinged on a class’ inclusion of the mindfulness component and not just the physical, exercise element.

Other benefits

Traditional yoga focuses on staying in the present moment, called mindfulness, while moving through postures although many classes in the U.S. emphasize the physical component, according to the study.

Other benefits of practicing yoga for expectant mothers includes:

• Less back pain and fewer headaches
• Improved sleep
• Increased strength and flexibility of muscles needed for labor
• Connections with other expectant mothers

What are precautions for yoga for expectant mothers? 

Even though prenatal yoga is considered safe, it’s still a good idea to talk to your doctor before beginning classes, especially if you have an underlying medical condition, according to Mayo Clinic. It’s also a good idea to take specially designed prenatal yoga classes to make sure you and your baby stay healthy.

Generally speaking, avoid any pose that involves lying on the stomach or back, or folding forward or backward, Mayo Clinic recommends. Expectant mothers should also avoid inversions, which involve postures where the legs rise above the heart.

Pregnant women not accustomed to practicing yoga are encouraged to stick to a lighter, gentler practice. However, the rules are little looser for pregnant women who already have a strong yoga practice since their bodies are accustomed to deeper postures, according to Yoga Journal.

Hot yoga, including Bikram, is also not generally recommended for expectant mothers. These classes take place in rooms held at temperatures ranging from 90 to 110 degrees. Vigorous exercise in heated rooms may lead to an unhealthy increase in body temperature. The key to practicing prenatal yoga is to listen to your body and only do what feels good, while making sure to avoid compressing the belly.

Pregnant yoga is safe for most women, but pay attention to your body and stop at signs of discomfort.

Yoga for expectant mothers in Arizona

If you’re an expectant mother looking for a studio in Arizona to practice, consider one of the following, which all offer prenatal yoga programs. Be sure to notify your teacher that you’re pregnant so she or he will offer modifications for inaccessible postures.

Desert Song Healing Arts Center, Phoenix

This facility offers classes by teachers specifically trained in prenatal yoga, ensuring a safe experience for both baby and mother. Beyond postures, classes also include breathing techniques and visualizations designed to provide expectant mothers with tools to use during labor to ease the process.

Flooid Yoga, Scottsdale

Breathe your way through 60-minute yoga classes specially designed to ensure moms-to-be keep their bellies safe. Pre-registration is recommended since class size is limited to 12 people. This yoga center also offers postnatal and mommy ‘n me classes.

Joyful Yoga, Chandler

Prenatal mothers looking for a couple options might try out Joyful Yoga. Their prenatal class involves poses to align the spine and open the hips to prepare for labor. Another class, called Gentle Yoga for Healing, is designed for all students but open to expectant mothers. Gentle poses are designed to stimulate feelings of peace and well-being, as well as improve physical health.

Inner Vision Yoga, Tempe and Chandler

Inner Vision Yoga offers a variety of classes designed to meet the needs of moms-to-be. A specially designed prenatal class offers gentle stretching and strengthening exercises appropriate for this important time.

Other classes on the schedule are also accessible for pregnant women, according to Inner Vision. They include gentle yin/yang flow, Level 1 classes, restorative yoga, and a variety of yin classes, which target connective tissue found in joints. Yin involves holding these poses for long periods of time to encourage strength and flexibility in traditionally tight areas like the hips and upper back.

Yoga for breast cancer survivors

Life during breast cancer treatment is wrought with a range of distressing side effects, from overwhelming fatigue, stress, and uncertainty to depression. Many women hope that these feelings will fade once the cancer is gone. Unfortunately, that’s often not the case. For many survivors, the difficulties continue long after treatment ends, making it difficult to find the new normal.

Women looking for a natural method of combating these side effects, take heart. Increasing amounts of research show that yoga alleviates these quality of life issues, particularly fatigue and stress. Meanwhile, the practice’s mindfulness component helps breast cancer survivors deal with the emotional consequences of a devastating diagnosis and its aftermath. Additional health benefits include reduced inflammation.

Benefits of yoga for breast cancer survivors

Yoga for breast cancer survivors offers hope amid an otherwise challenging recovery. In a study from Ohio State University, women practicing yoga two times per week for three months experienced a 57% drop in fatigue while inflammation levels were reduced by up to 20%. The study evaluated 200 women, who were split into two groups—one that participated in yoga and another that was placed on a wait list.

Researchers said the results showed breast cancer survivors could derive “substantial” benefits from practice continued beyond three months.

Quality of life for breast cancer survivors 

Breast cancer is no longer a death sentence, but quality of life issues still plague survivors.

Breast cancer is the most common cancer among U.S. women, with about 12% experiencing a diagnosis in their lifetimes, according to the National Cancer Institute. Thanks to a combination of earlier detection and better treatments, an estimated 89% of women diagnosed survive at least five years. A full 61% of cases are diagnosed before the cancer has spread, and five-year survival rates in this group are nearly 99%.

Risk factors for breast cancer include both things you can change and things you can’t. For example, older women are at higher risk than younger women, with the age group 55 to 64 ranking as the most commonly affected.

Family history and genetics also play a large role. Up to 10% of all breast cancers are linked to genetics, according to the American Cancer Society (ACS). Many of these cases are linked to gene mutations, such as BRCA 1 or 2, that increase a person’s risk up to 80%. Although most breast cancer patients are women, men do develop the disease, particularly men with one of the BRCA genes.

Other risk factors include excessive alcohol consumption, smoking, and taking hormone therapy after menopause. Some breast cancers are driven by estrogen, and keeping the body’s estrogen levels artificially high after menopause contributes to the disease, according to ACS.

Treatments for breast cancer 

The extent of treatment varies greatly depending upon how advanced the disease is at the time of diagnosis and family history. For example, a woman whose cancer is caught very early and who does not have an extensive family history might opt for a lumpectomy, which involves surgically removing only the tumor.

However, a woman whose cancer is caught very early and tests positive for a BRCA gene mutation may undergo a double mastectomy to reduce the risk of recurrence. The chemotherapy and radiation treatments a woman receives are also heavily influenced by the tumor size and whether it has spread.

Dramatic breast cancer treatments effective, but often result in lasting consequences.

Unfortunately, these life-saving treatments are very taxing to the body, mind, and spirit. Chemotherapy and radiation, in particular, have debilitating effects, causing fatigue, cancer pain, and sometimes, despair. Fatigue in particular makes it difficult to complete daily activities.

After treatment, up to 30% of cancer survivors continue to experience fatigue, even five years after treatment, according to Cancer Network, the website of the journal Oncology. Researchers aren’t sure why.

Benefits of yoga for breast cancer survivors 

OSU researchers who completed the study showing the benefits of yoga for breast cancer survivors say fatigue results in a vicious cycle. People who are tired are less likely to exercise, but exercise helps to combat fatigue. Exercise also makes people healthier and reduces inflammation. Professor Janice Kiecolt-Glaser says:

“That’s one reason we think there are higher levels of inflammation in cancer survivors, (because they don’t exercise), meaning that an intervention that reduces inflammation could potentially be very beneficial.”

Reducing inflammation is critically important especially among breast cancer survivors because inflamed tissue is linked to the development of cancer. Yoga for breast cancer survivors reduces inflammation and fatigue, improving health and quality of life.

However, the physical side effects of treatment aren’t the only quality of life issues confronting breast cancer survivors. As many as 50% of patients develop depression following treatment, according to scientists at the University of Missouri (UM). Fortunately, researchers have discovered that yoga helps to lift survivors’ moods, both alone and in conjunction with a practice called mindfulness-based stress reduction (MBSR).

MBSR involves a mix of yoga, meditation, and dedication to staying in the present moment. The daily practice, learned through a series of classes lasting eight to ten weeks, has been proven effective for reducing stress and improving mental well-being, UM researchers say, although the benefit was not quantified in the study.

Mindfulness for breast cancer survivors 

Scientists say mindfulness helped breast cancer survivors because it gave them a feeling of control amidst their uncontrollable lives.

Another study, published in the journal Psycho-Oncology, found yoga for breast cancer survivors reduced feelings of depression by 50% and heightened a sense of meaning and peace by 12%. Women in the study also reported less fatigue.

Yoga for breast cancer survivors is an effective, natural way to boost energy and mood.

Yoga may also help alleviate chronic pain related to breast cancer survivorship. Nearly 50% of survivors reported continued pain two years after undergoing surgery, according to a study published in the Journal of the American Medical Association.

Pain was especially common among younger patients and those who had several lymph nodes removed, which is common during breast cancer surgery. Researchers said that nerve damage during this process significantly contributed to the onset of later chronic pain. Women who underwent radiation, as opposed to chemotherapy, were also at higher risk for later pain.

Although not all women with chronic pain related to breast cancer derive benefit from yoga, a study from Duke University found that the practice helped women with metastatic breast cancer manage pain.

What other benefits of yoga do you enjoy?

If you suffer from a chronic condition of any kind, finding some peace of mind and support is crucial. In Arizona, we’ve got some of the best places to find support groups and your center.

Meditation centers in Arizona

If you’re ever wanted to learn how to meditate, but weren’t sure how, a meditation center can be just the place to learn. Connecting with a community of like-minded practitioners might invigorate your practice and help you develop the discipline to sit daily. Meanwhile, highly trained meditation teachers or monks typically staff these centers, supporting your meditation practice with their experience, answering your questions, and guiding your journey inward.

Benefits of meditation include decreased stress, improved levels of happiness, and an overall feeling of peace. Some studies have even found that meditation reduces chronic pain.

There are quite a few meditation centers in Arizona. Try a few and see which community or teacher you most connect with. Many offer free teachings, or with a suggested donation, while others require a fee.

1. Shambhala Phoenix and Tucson

Shambhala is an international community with meditation centers all over the world, including separate facilities in Phoenix and Tucson. The Shambhala tradition, founded by prominent Buddhist monk and author Chogyam Trungpa Rinpoche, involves meditation and spiritual practice to deepen compassion and extinguish the mental causes of suffering. Although connected to Buddhism, Shambhala is based on separate principles.

The facilities host public meditation sessions twice weekly, along with occasional retreats and events.

2. The Meditation Learning Center

Based in Mesa, the Meditation Learning Center offers weekly meditation classes, an eight-week training course, and a variety of community events to connect meditators and people interested in Eastern traditions. One of the teachers, Shane Wilson, also teaches at the Arizona International Buddhist Meditation Center in Mesa, which holds twice-weekly meditation sessions and longer classes.

3. Emaho Foundation

Based in Phoenix, the Emaho Foundation runs many events, from meditation sessions to book clubs to weekend workshops diving into aspects of Tibetan Buddhism. Many sessions are taught by Za Choeje Rinpoche Tenzin Lobsang Dhamchoe, who studied under the Dalai Lama and other esteemed monks.

4. The Transcendental Meditation Program of Phoenix and Tucson

Transcendental meditation touts itself as an effortless way to achieve the coveted no-mind state, in which all thoughts cease and a peaceful joy inhabits the mind. This method was pioneered by Maharishi Mahesh Yogi, and involves silently repeating a mantra for 20 minutes each day.

Transcendental meditation is more secretive than other forms of meditation; it requires paying to attend a course during which an instructor teaches you the method and assigns you a personal mantra, a Sanskrit word. Transcendental meditation gained notoriety because many celebrities, including the Beatles, reportedly practiced it.

5. Osho Meditation Center Sedona

Osho was a feisty, often controversial, Indian mystic and author known for his blunt spiritual teachings that acquired a worldwide following. Today, an international collection of meditation centers bear his name and pass on his teachings. The Sedona facility hosts meditation classes throughout the week, along with workshops and private classes.

Phoenix yoga studios

Yogis in Phoenix and surrounding cities will find a plethora of studios to try, each with different offerings and amenities. No matter where you live in the Valley, there’s sure to be a yoga studio to fit your interest and budget.

1. Madison Improvement Club

Probably one of the trendier spots in the city, this yoga studio also offers cycling classes and a healthy food café serving up smoothies, salads, and sandwiches. The MIC, as its known, features vinyasa flow classes in a room heated to 92.3 degrees.

Check the website frequently because this spot sometimes offers special events such as black light yoga punctuated by rockin’ tunes.

2. Urban Yoga Phoenix

Get your flow on at Urban Yoga Phoenix, where sunrise flow classes start as early as 6:30 AM The studio offers a range of styles, including slow, power, and candlelight flows, as well as Ashtanga yoga. Monthly events include drumming, live musical accompaniment to classes, and yoga nidra, also known as yogic sleep. Keep an eye out for a recurring winter yoga series in the Desert Botanical Garden.

3. Inner Vision

This studio offers three convenient locations and hosts one of the Valley’s most comprehensive, jam-packed schedules. Classes run all day long in both locations, and include Level 1 and 2 vinyasa classes, yin, hot yoga, cardio vinyasa, kundalini, and more.

The studio’s signature Healing Emphasis Yoga (HEY) involves classes targeted to certain areas of the body, such as the sacrum, psoas, or shoulders. The goal is to release tension before it causes problems or alleviate existing problems.

4. Studio Santosha

Featuring a long list of instructors, this West Valley studio is sure to help you meet your yoga teacher match. Students will find a variety of flows complemented by offerings like healing hypnotherapy and bhakti (devotional) flow. Wellness offerings include massage and reflexology.

5. Hot Yoga University

Its name pretty much says it all. Hot Yoga University offers three levels of classes for the evolving yoga scholar. Basic Hot 27 classes provide ample time for students to prepare for the more rigorous Level 2 class, Hot Yasa. Once the sweat dripping into your eyes no longer phases you, amp up your workout with Iron Yasa, which combines the rigors of hot yoga with weights.

Afterwards, relax in the sitting area, called the Hot Spot, complete with reading books and a fountain for meditating and soaking up all that knowledge you just took in. Om.

Arizona chronic pain and mental health support groups

Finally, connecting with like-minded people through a support group can be an incredible source of support, helping those navigating chronic pain or mental health issues feel less alone.

Even if you don’t want to meet with people in person, online support is available with our Chronic Pain Support Group. Many people enjoy the ease of connecting with others through their home computer. However, having the support of a qualified facilitator at in-person support groups is invaluable. Facilitators keep discussions on-course and are able to provide perspective to any questions or information that arise. No matter how you connect, reaching out and building connections will help you manage stress and improve overall quality of life.

1. National Alliance on Mental Illness

The national non-profit National Alliance on Mental Illness’ (NAMI) Arizona chapter runs free, 90-minute, weekly meetings for people with mental illness looking for support. Three different meetings are available, with one in Phoenix and two in Mesa. Members share experiences, encouragement, and coping strategies.

2. Tucson Depression and Bipolar Support Alliance

Run by the national non-profit Depression and Bipolar Support Alliance (DBSA), this support group welcomes anybody with a mood disorder. Free meetings are held each Thursday and Sunday, offering ample opportunity to connect. Meetings start with brief introductions followed by an open discussion led by a trained facilitator. All participation is voluntary, and you can just listen if you’d like.

3. Chronic Pain Support Group at Arizona Pain

Each Wednesday at 5 p.m., Arizona Pain hosts a support group at its Scottsdale office. Besides talking over any issues that might be on your mind, participants receive information related to nutrition, exercise, and relaxation techniques to help with holistic pain management. Meetings last approximately 90 minutes. We also have a Facebook page, providing people online support in addition to the weekly face-to-face meetings.

Have you ever attended a support group for chronic pain, depression, or anxiety? Has meditation or yoga helped you with your pain?

If you suffer from the pain of arthritis, you know how important it is to find holistic options for relieving pain and stiffness. Thankfully, yoga for arthritis is a gentle option that incorporates joint-freeing poses with mindfulness meditation. Here’s how to get started with easy yoga for arthritis, including a full at-home sequence.

What is easy yoga for arthritis so important? 

There are over 100 different kinds of arthritis, and arthritis is a common cause of chronic pain. The two most common types of arthritis are:

• Osteoarthritis: A wear-and-tear condition that occurs when years of use of a joint wears down the cartilage and results in painful bone-on-bone rubbing. This type is generally seen in people over 55.
• Rheumatoid arthritis: This type of arthritis is an autoimmune response that triggers painful swelling and inflammation in the joints. People of any age can be affected by rheumatoid arthritis.

One in five adults over the age of 55 will experience some form of arthritis in their lifetime, potentially so severe as to make daily life and tasks difficult if not impossible. Doctors continue to recommend exercise as a primary treatment for many types of arthritis, but for some patients, fear of more pain or injuring the joint further may prevent them from actually starting to exercise.

While the idea of moving a swollen, painful joint may seem impossible, there is new evidence that yoga for arthritis can improve joint function, decrease pain, and improve mood.

What is the research on yoga for arthritis? 

Over the years, Johns Hopkins professor Dr. Clifton O. Bingham III has witnessed many of his arthritis patients’ lives transform through the practice of yoga. However, there wasn’t much data on whether the practice was safe, especially considering how taxing some of the poses may be on the joints. Intrigued, Bingham teamed up with his colleagues to complete what they believe is the largest trial yet examining not only the practice’s pain-reliving abilities, but also its safety.

The randomized trial of 75 patients with knee osteoarthritis and rheumatoid arthritis found that yoga students in the group had a 20% increase in energy level, mood, and ability to function, along with decreased levels of pain. Perhaps the best news out of this study is that yoga for arthritis is not only effective, but it is also safe and easy to implement at any stage of arthritis, from mild discomfort to severe pain.

Designing the study was a collaboration between yoga therapists specifically trained in yoga for arthritis, doctors, and researchers. They focused on easy yoga for arthritis poses and postures. This resulted in a checklist that researchers designed for doctors to share with their patients. Bingham believes that alleviating concerns and going slowly to start are keys to success, saying:

“[Arthritis patients should] talk with their doctors about which specific joints are of concern, and about modifications to poses. Find a teacher who asks the right questions about limitations and works closely with you as an individual. Start with gentle yoga classes. Practice acceptance of where you are and what your body can do on any given day.”

The study is important because although experts say exercise is one of the best things a person can do to manage arthritis, up to 90% of patients don’t move enough, researchers say.

Tips before you start easy yoga for arthritis 

Yoga is a unique physical exercise in that classes can be extremely gentle and restorative or exceptionally physically challenging, making even the most elite athlete sweat. Because students’ abilities and experiences with the practice vary so much, here are some tips for arthritis patients wanting to try a class. Here’s how to get started reaping the benefits of yoga for arthritis.

Talk with your doctor

As suggested in the study above, it is important to discuss your options with your doctor before beginning any new exercise program. Your doctor may have recommendations, or they may offer specific guidelines or tips for exercise. Ask if there are any poses or movements to avoid. This will vary depending on the specific type of arthritis you have.

Seek out a yoga studio

Because the benefits of yoga on physical and mental wellness are becoming more well-known, there are now over 50,000 yoga studios in the U.S. In addition, many community centers and gyms may offer a weekly class or two.

When choosing a studio, look for the following classes:

• Easy yoga for arthritis: There are classes specifically designed for those who have arthritis, and these are a great place to start if you are unsure and feel like you need more support as you begin. Modifications are plentiful, and instructors will also help you use props to easily get up from the floor (and back down for savasana!).
• Gentle yoga: These classes are generally the same as a “regular” yoga class but may be paced a bit more slowly to offer plenty of time for modifications. This may be a good option if you have a class or two of experience or if your arthritis is mild.
• Therapeutic yoga: Therapeutic yoga focuses strongly on alignment and strength-building. It will be important to let your teacher know that about your arthritis before you begin so that he can offer modifications or help you prop your pose.
• Beginner yoga: Stick with beginner classes to start, and ask the studio if they have teachers who have additional training in yoga for arthritis.

Find a teacher and a class

The Yoga Alliance is an organization that licenses yoga teachers. Although no states require a yoga teacher to hold a specific license, a Yoga Alliance certification can help you to find a teacher that has undergone specific training. Use their search tool to find a teacher near you.

Seek out gentle or beginner classes with a teacher who is knowledgeable about modifications for poses. Tell the teacher before class about your condition, and don’t hesitate to ask for modifications to poses. There are always alternative ways of accessing the posture.

Use your body as a guide. Yoga should never hurt. You may feel discomfort, but you should never feel any sharp pain, particularly in the joint. If you do, back out of the pose a little bit or ask the teacher to help you find an alternate pose.

Try at-home yoga for arthritis

With just a little bit of research, you can begin your yoga journey at home. A special “joint freeing” series can help you get started, especially if you are nervous, uncertain, or self-conscious about beginning.

These exercises start seated on the floor and include:

1. Pointing and flexing the feet
2. Circling ankles in both directions to improve joint mobility
3. Gentle stretching exercises that work the hamstrings and calves and help engage the abdomen

Other exercises include cat/cow poses (arching like a cat and then dropping the belly to wake up the spine), gentle seated twists, gentle strengthening exercises, and slow, steady breathing. The entire series can be completed in a chair if needed. Completing the series just once a week improves mobility, mood, and strength, but for best results, try to spend at least 20 minutes a day practicing yoga.

An easy yoga for arthritis sequence 

Here is a gentle set of yoga exercises known as the joint freeing series that you can practice at home. Follow this sequence, repeating each movement at least seven times. Stay mindful of the physical sensations you experience, only doing as much as you can.

Legs

Start with your legs extended straight in front of you, spine long and perpendicular to the floor.

1. Exhale, flex the feet and inhale, point the feet. Repeat.
2. Connect the feet, big toes touching, and exhale, flip the feet, connecting the soles. Inhale, return the feet to neutral and repeat. Keep the legs straight.
3. Rotate the feet, exercising the ankles, seven times in each direction.
4. Bend the right leg, placing the sole of the foot flat on the floor and keeping the left leg straight. Clasp your hands behind the right calf. Inhale, extend the right leg straight and exhale, bend the leg and return the foot to the floor. Repeat seven times, and then continue on the other side.
5. Separate the legs into a V-shape, keeping the spine long. Inhale, rotate the right leg outward, sending the pinky toe toward the ground, and swing the leg right. Then, rotate the right leg inward, sending the big toe toward the floor. Exhale and swing the leg toward center. Repeat seven times, and continue on the other side.

Cat/cow

Next, come into all fours, wrists under shoulders and knees under hips. Press firmly into the hands, fingers wide and weight evenly distributed.

6. Inhale, lift the pelvis up and tilt the heart forward, exhale, arch the spine. Continue this motion seven times.
7. Inhale, extending the right leg straight behind you. Exhale, bring the knee toward the forehead, slightly rounding the back. Repeat both sides seven times.
8. Rock the hips from side to side.

Seated twist

Finally, go into a seated position, cross-legged if possible or on a chair.

9. Extend your arms parallel to the floor in front of you. Inhale, send the fingers toward the floor, bending the wrists. Exhale, flexing the wrists.
10. Inhale flip the wrists so the palms face the sky. Exhale, turn the hands over so the palms face the floor. Repeat seven times.
11. Rotate wrists counterclockwise and then clockwise.
12. Inhale, extend arms straight in front of you, palms up. Exhale, bend the elbows, bringing hands to shoulders. Inhale, straighten, and repeat.
13. Bring the hands to the shoulders. Inhale, open the arms out to the side, and exhale, connect the elbows at center.
14. Extend your arms out to the side, parallel to the floor. Then, bend the elbows and face palms toward the wall in front of you. Exhale, rotate the arms, sending the palms down to the wall behind you. Inhale, bring the palms back up to the starting position.
15. Inhale, reach the arms straight overhead. Exhale, lower them down and send them behind your back. Repeat.
16. Arch the back and squeeze the shoulder blades together. Exhale, round the back forward.
17. Exhale, place your left hand next to you on the floor and gently bend to left. Inhale center and repeat both sides.
18. Inhale, sit up tall and exhale, twist to the left, keeping the back long. As you continue to inhale, come back to center, and twist right. Repeat.
19. Inhale, send the head gently back, only as far as feels comfortable for you. Exhale, lower chin to chest.
20. Exhale, let the head fall gently to the right, stretching the neck. Inhale, bring the head back to center and stretch to the left. Repeat.
21. Exhale, look to the right, gently twisting the neck. Inhale center and look to the left. Repeat.

Get started

What other tips do you have for easy yoga for arthritis? Incorporating this practice into your pain management plan can lead to profound pain relief.

However, if you’ve tried yoga and other holistic options and haven’t found relief, contact us today for more specialized help for managing your pain.

If starting a yoga practice has languished on your list of goals because you’re not sure how to start, this New Year marks an excellent time to clear the fear. The number of ways to practice online is exploding, making this ancient system of wellness more accessible than ever.

Depending on your needs and the type of yoga you’d like to practice, there is sure to be a virtual studio where you feel comfortable putting a mat down. While it’s good to take a few studio classes with a live instructor to get a feel for proper alignment, taking online classes is an excellent and affordable way to practice more frequently.

How often should I practice yoga?

Although practicing yoga even once a week offers innumerable benefits, the best impact for the mind and body comes from committing to a practice of at least three times each week, but preferably every day.

This isn’t to say you need to fit a 60-minute practice in every day, but even ten minutes spent moving and breathing will do your body good. Meditation also counts as yoga—the physical postures were originally intended to prepare the body for seated breath work.

If you’re feeling too tired to practice, try meditating for five minutes. This short time spent focusing your awareness on an inner place of quiet will help you find more peace throughout the rest of the day.

What if I’m stiff or out of shape?

Don’t worry! Yoga is for the willing, not the flexible. You can practice yoga regardless of your fitness level. Over time, you will become more flexible and strong, but you can always change the practice to fit the needs of your body.

The online platforms featured here also offer classes in more gentle forms of yoga like yin and restorative. These practices involve postures held anywhere from three to ten minutes.

Yin is designed to increase flexibility while restorative yoga is designed to help refill your energetic reserves. These slower forms of yoga are good options for those times you’re feeling tired or in pain.

Always move within a pain-free motion and go gently, especially your first few times. In yoga, students are encouraged to find their edge, which is the place of maximum effort that still contains a sense of ease. Sitting with discomfort on the mat helps yoga practitioners manage the discomfort they face in their lives. However, pain is never good. If you feel any sharp sensations, back off of the posture.

When should I practice?

It’s considered ideal to practice yoga in the morning. This is because the morning is considered a time when people feel most peaceful and relaxed, but it’s also a good idea because many times, the day gets away from us and our good intentions to practice may disappear in the chaos of life.

However, many people enjoy practicing in the evening to shake the stress off from the day. Whatever works for you is the best time to do it.

If you’d like to practice online, here is a roundup of platforms offering subscription-based classes. They all offer free trial periods, making it easy to experiment and find which one you like best.

1. Yogaglo

This is one of the more popular platforms. Beginners might like taking more physical practices with teachers like Stephanie Snyder or yin classes with Felicia Tomasko. Kia Miller is another wonderful teacher offering classes in kundalini—a meditative style of yoga that beginners will find accessible. Subscriptions cost $18 for unlimited classes although the site offers a selection of workshops available for purchase.

Yogaglo’s pros include the ease of searching for classes. The classes are all filmed in the same studio, giving a nice consistency to all the videos, which are high quality. Although the platform has relatively few teachers, each teacher offers an abundance of classes. As a con, the platform trends toward the advanced.

2. Gaiam

This platform offers not only a range of yoga classes, but also movies and documentaries about spirituality. At $9.99 a month, this platform is one of the most affordable. As a pro, it offers a wide range of teachers and the price is attractive.

As a con, the searching capability is not as streamlined as Yogaglo’s, sometimes making it difficult to find the right class. Although the range of teachers is wide, some teachers offer only a few videos. The videos are shot in different studios or sometimes outdoors, and the video quality similarly varies.

Another pro for beginners is that Gaiam offers a wide range of beginner-level classes from many different teachers and could be a great option for starting out.

3. OneoEight.tv

This is a new platform founded by yoga teacher Rachel Brathen, who gained fame on Instagram. The site is divided into four houses: move, calm, nourish, and explore, that feature yoga classes for all levels in addition to meditations, cooking classes, and videos from licensed, experienced experts on topics ranging from managing anxiety to dealing with grief.

The site costs $14 each month. Profit from the site is funneled into 109 World, Brathen’s non-profit that is dedicated to alleviating poverty, increasing access to clean water, and other social service missions around the world.

The comment section is very alive, contributing to a collegial atmosphere on the site and fostering a sense of connection.

Cons include that it’s geared toward a younger demographic, which may or may not resonate with an older person. Because the site is new, it doesn’t have the sheer number of videos as older, more established sites, but organizers are uploading more all the time.

4. Grokker.com

This health and wellness site offers a free version and a paid version, which allows members unlimited views of premium videos. The number of videos is large, however most of them are very short. However, if you’re on a budget, the free version can’t be beat.

5. YouTube.com

YouTube offers an abundance of free yoga videos. Once you find a teacher you like, it’s easy and free to subscribe to her or his channel and stay up-to-date about new videos.

Yoga by Candace and Yoga with Adriene are two of the more popular channels. Drawbacks include ads that sometimes play in the middle of class, but these teachers, especially Adriene, create a large number of sequences specially geared toward beginners, making YouTube an excellent way to start the yoga habit.

Do you plan to practice yoga in the new year?

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Crowdfunding has emerged as a popular way for passion-based projects to find funding from future customers, especially those for health projects.

Founders who would rather avoid the difficult search for investors post their fledgling businesses on these platforms. Contributors are offered special perks, like advance products, signature swag, or face time with the founders as an incentive for helping to fund the project. People may contribute any amount of money, often anywhere from $1 to several thousand dollars.

A variety of interesting projects have been funded this way—projects that may not have seen the light of day otherwise.

1. OneoEight.tv

The new online yoga platform founded by yoga teacher Rachel Brathen achieved its $108,000 fundraising goal in less than 24 hours, reports Crowdfunding Insider, an achievement spurred by Brathen’s massive social media following that approaches two million. The month-long campaign raised $430,000.

Depending on the level of support, backers received a range of goods that included first access to the site, custom yoga leggings, a t-shirt, and for the biggest contributors, a Caribbean yoga retreat.

The money helped to fund video production and other operations costs.

2. BetterBack

If you’re having trouble sitting up tall while at the office all day, you’re not the only one. BetterBack is a device that creators say to wear 15 minutes each day for improved posture and reduced back pain. The device attracted nearly $1.2 million in funding on Kickstarter, helped along by plenty of press mentions in places like Fast Company.

Founders say the key to healthy posture lies in the pelvis, but most types of back support target the lumbar spine. BetterBack resembles a large belt that wearers strap around the belly, automatically training the body to sit up straighter.

3. MyTransHealth

The transgender community faces many barriers to accessing medical care, including fear and discrimination. About 19% of transgendered men and women have been refused care, according to MyTransHealth founders.

The Kickstarter raised $33,000—$13,000 over the goal—to create a free online resource connecting people who are transgendered to quality healthcare providers. Website features include doctor ratings, reviews, and customized searches. Categories for service providers will include medical, mental health, crisis care, and lawyers.

The additional funding raised will be used to improve provider lists and develop community partnerships to help more people become aware of the service.

4. YoYo Mats

If you’ve ever struggled to roll your yoga mat up at the end of your practice, or perhaps keep it rolled in the car while you drive around town, try YoYo Mats, which says it’s the world’s first self-rolling yoga mat.

The inspiration for this mat came from the slap-on wristbands that were popular decades ago. The founders thought, why not apply that same technology to relentlessly feisty yoga mats?

The mat has been carefully designed so that it rolls up only when you want it to, and not mid-down dog. The Kickstarter campaign raised $155,000, well over the $50,000 goal.

5. Oura ring

This Kickstarter literally wraps the possibility of better sleep around your finger. Oura is a computer contained within a high-tech ring that measures your body’s vital signs around the clock, automatically uploading the information to the owner’s phone. The data helps wearers sleep better and, as a result, enjoy increased health and productivity.

The computerized ring analyzes data and helps users determine how daily choices affect the quality of their sleep that night, making it possible to modify behavior and enjoy enhanced sleep. A sample alert might read:

“Your long REM sleep last night should help your mental recovery. Your earlier bedtime paid off!”

The Kickstarter collected more than $650,000, well surpassing the original $100,000 goal.

6. Sun LifeLight

This product was founded to bring light therapy into the office, where many people work all day in spaces without natural light. Funded with $10,000 on Indiegogo, the system includes a lamp that resembles an ordinary light and an app.

The light that emanates from the lamp is more than artificial sunlight, it shines sky blue, which founders say brings the “color of a bright sunny day to every workstation.” Of course, the lamp can also be used at home or any other place.

The app is used to control the lamp and also helps to recommend personalized levels of sunlight to achieve optimal health.

7. Antelope Sportswear

Supercharge your workout with muscle-activating sportswear. This Indiegogo campaign smashed its $75,000 goal and raised $514,000.

The clothes contain hidden electrodes that activate key muscles, which founders say helps people achieve fitness goals more quickly. The compression fabric resembles ordinary sportswear, but contains the powerful, German-engineered technology.

The power for the technology comes from an electronic unit known as the antelope booster, which is programmed through a corresponding mobile app.

Clothes are available for men and women, and come in a variety of styles. The suit covers nearly the entire body. Then, there’s a tank top to work the core muscles and build back strength. Pelvic floor pants help to strengthen the upper legs and pelvic area, which is sometimes a source of health problems for women as they age. Calf guards focus on the calf, and the antelope wing resembles a shrug, featuring sleeves without covering the torso.

8. HidrateMe

The smart water bottle makes it easier to stay hydrated. Drinking adequate levels of water is essential to maintain optimal health, but many people forget to chug away. This smart bottle reminds you.

The Kickstarter raised $627,000, substantially more than the $35,000 goal.

The water bottle comes in a variety of colors and includes technology that tracks how much you drink. When it’s time to drink water, the bottle lights up, the glow offering a gentle reminder to increase your intake.

With BPA-free plastic, the water bottle is dishwasher safe despite the smart technology. The bottle contains a sensor that sends data to an app on your phone. The app allows people to glance at an overview of their daily water intake to get an idea of how much more they’ll need to drink that day.

Which startup do you find most interesting?

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There’s a bright spot of news amid frightening statistics that illustrate the harsh environment stress creates in the body, and that’s all the people who are embracing mindful practices like meditation, yoga, and tai chi to relax and melt tension.

Research suggests that while stress is unhealthy, a big part of managing that tension is learning how to respond to it. Penn State University Professor David Almeida says:

“Our research shows that how you react to what happens in your life today predicts your chronic health conditions (10 years down the road).”

Almeida says his research shows that a stressed person who dwells on troublesome circumstances, allowing them to ruin the day, is more likely to experience health problems later on than a person who takes stress triggers in stride and moves past them as quickly as possible.

Everyone experiences stress, but not everyone knows how to respond to it. Thankfully, you too can learn to let those stressful incidents, days, or even weeks just slide out from your mind, returning to the sense of lightness that comes when staying in the present moment. Learning stress management tools is an integral component of mental health.

Mindful practices are like eating an apple, but for your mental health and wellbeing.

This practice of staying in the present, in the now, is known as mindfulness. Mindful practices like meditation, yoga, and tai chi help practitioners learn how to focus on what’s happening in the moment and stop thinking about past events or anticipating future ones.

Thought patterns related to stress and anxiety tend to revolve around future happenings, many times involving worst-case scenarios that probably won’t happen. On the other hand, depressive thought patterns often ruminate on past events, painful things that a person may have trouble letting go of.

In the present moment, most of these things aren’t happening. A lot of mental anguish comes from brining the past or future into the present moment, which most of the time is not as stressful as our thoughts make it out to be.

Staying mindful and present is a practice, and fortunately, there are many ways to train the mind to think this way. If you’re thinking of starting one of these practices, you’re not alone.

Millions of people nationwide are practicing yoga, which is the most commonly adopted mindful practice, according to a National Center for Complementary and Integrative Health survey, with meditation and others not far behind. From 2002 to 2012, the number of yoga practitioners nationwide nearly doubled, up to 21 million, according to the survey, and about 18 million people now meditate.

With so many people taking up these mindful practices because of the vast benefits, they’ve never been more accessible.

1. Yoga for lessening stress and anxiety

The physical practice of yoga involves linking body movement with breath through specific postures, known as asanas. There are many types of yoga, ranging from vigorous vinyasa practices to slower, more relaxed types like yin that focus on increasing flexibility. All the practices emphasize breath-centered movements. No matter your age, weight, or physical condition, there is a yoga practice for you.

Yoga has been found to be beneficial for stress and anxiety, as well as alleviating symptoms of conditions like bipolar disorder. A study published in the Journal of Psychiatric Practice found that people with bipolar disorder considered the mindful practice “life changing.” One study participant said:

“I might not be alive today were it not for yoga.”

Other participants in the study said yoga reduced stress and anxiety while promoting freedom from depressive thought patterns. For many people, yoga functions as a moving meditation, helping to focus the mind on the present moment.

Researchers noted a few cautions for people with bipolar tendencies practicing yoga. Some experienced agitation from rapid breathing techniques while another person experiencing depression couldn’t get out of bed for three days after an especially slow, meditative practice.

This underscores the importance of finding the right type of practice for you, focusing on slow soothing movements if anxious and stressed, or a faster practice to send breath and energy through the body of a person feeling sad or lethargic.

Other research has uncovered yoga’s benefit for expecting mothers. Women who experience stress during pregnancy are more likely to give birth prematurely or have children with behavioral and developmental problems later in life. But pregnant women who took yoga once a week for eight weeks experienced lower levels of stress, according to research published in the journal Depression and Anxiety.

2. Meditation, the ultimate mindful practice

Mindfulness meditation is the practice of sitting and watching the breath. Although it sounds simple, this time of non-doing has been found to offer tremendous health benefits, including reduced stress and depression.

Researchers from Sweden’s Lund University found mindfulness meditation to be as effective as traditional therapy for treating depression and anxiety. The results were so successful that scientists said meditation could be used as an alternative to psychotherapy.

Meditation could also help people break addictions, according to researchers at the University of Massachusetts Amherst. Researchers said the mindful practice was useful when added to a conventional program of therapy and medication.

Many people find meditation boring, or balk at the idea of sitting on a cushion for hours everyday. Not to worry. As little as 25 minutes per day has been found to be effective, Carnegie Mellon University researchers found in a study.

The participants who meditated for 25 minutes over three consecutive days experienced lower stress levels and decreased activity of cortisol, a stress hormone that causes inflammation and other health problems when chronically elevated.

3. Tai chi improves psychological wellbeing

Tai chi is a gentle martial art that, like yoga, is also considered a moving meditation. The mindful practice offers profound mental health benefits with its ability to reduce stress and improve overall wellbeing.

Tai chi emphasizes deep breathing, which is a powerful way to calm the nerves and focus the mind on the present moment. In addition to alleviating stress, anxiety, and depression, tai chi is believed to promote a more restful sleep, improve joint pain, and strengthen the immune system, reports Mayo Clinic.

Studies evaluating tai chi’s benefits are limited, but researchers gave the mindful practice the “cautious thumbs up,” according to a review of research published in BMC Complementary and Alternative Medicine. Scientists said tai chi seems to offer promise for fighting anxiety and depression, but needs more studies to quantify the benefits.

Do you have a favorite mindful practice to dissolve stress?

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The benefits of yoga are vast. Students can expect to gain flexibility, strength, and improved balance from continued practice, while those with chronic pain may find the practice improves quality of life.

Although many people aren’t sure how to start practicing, the best way is to attend a live class with a registered yoga teacher (RYT). While there isn’t much government regulation of those teaching yoga, teachers carrying a RYT designation are registered with the Yoga Alliance, the industry’s largest non-profit. To earn the ability to register, teachers must take at least 200 hours of class at a registered school. The training program covers yoga philosophy, alignment, and safety concerns for teaching special populations, including those with chronic pain.

Most teachers at studios, gyms, and other healthcare facilities have earned the RYT designation, although taking a training class isn’t required by law to teach yoga. If you’re not sure, it’s always a good idea to ask.

Why does taking a class with a registered teacher matter?

Many people new to yoga may start by trying out a few poses in their bedroom, or following along with a video or DVD. While this is a fine option for many people, it’s important to take a live class with a registered teacher to learn proper form and breath technique, particularly for those with chronic pain.

Learning the proper form and optimal sequencing is essential to enjoy the most benefits from yoga practice. Consider low back pain, a common problem. Some poses are contraindicated for those with back problems, especially spinal issues like bulging discs. Even a simple forward fold can aggravate back issues. In this example, a modification like bending the knees would be helpful for keeping the lower back safe.

Practicing proper form

Many yoga poses look deceptively simple. When practiced without proper form, they could cause injury. Stay safe and learn from a teacher.

Another risk of practicing yoga outside the scope of a qualified teacher is choosing the wrong type of poses for your health concern. For example, many people with low back pain might gravitate toward poses that stretch the back. However, back pain is best helped by poses that strengthen the back, a common area of weakness for those who sit a lot.

During yoga classes, a knowledgeable teacher will help you by demonstrating modifications to make the poses more accessible and reminding you of proper form throughout the practice. Be sure to let the teacher know ahead of time any areas of pain, and she will let alert you to the poses that could impact the affected area.

While people with chronic pain may have additional concerns, some alignment cues are important for everybody, regardless of age or physical health. Keeping the knee over the ankle in standing poses, for example, helps to protect the knee joint.

Other alignment cues are less important for preventing injury, but important for achieving the full benefit of the pose. In some poses, a person may sacrifice alignment to access what appears to be a deeper expression of the pose, but is in actuality missing the very muscles and connective tissue the pose targets.

When practicing at home alone, it’s hard to see your alignment, even if you practice in front of a mirror and know proper form. A teacher frequently issues gentle reminders about proper form that are important for preventing injuries.

Learning about the spiritual side of yoga 

Beyond the physical practice of yoga, called asana, there is a rich spiritual tradition of yoga that encourages mindfulness and compassion. Many yoga teachers teach breath work, called pranayama, and meditation in addition to the physical postures. These complementary practices do wonders for calming the nervous system, improving a person’s ability to manage stress, and generally creating a joyous sense of peace.

Meditation has been found particularly helpful in reducing the suffering of those living with chronic pain.

To access the full benefit of yoga, it’s important to match the breath to movement, a feature that can easily be lost when novice yogis practice at home. Yoga uses a special type of breath called ujjayi that’s powerful in calming the mind, particularly when linked with body movement. During yoga classes, teachers remind you to return to the breath and can answer questions about ujjayi or other yoga terms.

Teachers over time convey the deeper, spiritual meaning of the practice which many people find enjoyable. Most yoga classes don’t include meditation, but having a relationship with a yoga teacher could be helpful if you’re establishing a practice and need to ask a question. The ancient yogis saw the physical practice as a way to prepare the body for meditation.

Once you have a solid practice, practicing at home is fine and even encouraged. However, establishing a firm foundation is important to practice safely for many years.

I’m on a budget. How can I practice at a studio?

Fortunately, practicing yoga doesn’t have to be expensive. One good option is to join a fitness center that offers yoga along with other cardio classes. You won’t find the variety or the spirituality that many studios offer, but it’s a good option for people wanting to find affordable yoga classes.

Another affordable method is searching coupon sites like Groupon for deals in your area. You might find a large percentage off class packages or a month-long option of unlimited classes. Most studios offer discounts for purchasing packages of five or ten classes as opposed to the drop-in rate for a single class. Some studios offer weekly community yoga that’s free or low-cost. These rates and times change frequently, so contact a studio near you to inquire about a potential class.

If you’re in the Phoenix area, visit the Spirit of Yoga in Tempe. The school trains yoga teachers and offers free classes taught by students in exchange for filling out a feedback form. An experienced instructor supervises the classes, so rest assured your practice will be safe.

Keep an eye on the local events calendar. Fitness apparel stores like Lululemon and Lorna Jane offer free classes. Lululemon holds free yoga classes at its Biltmore and Chandler Fashion Center locations.

Many Lorna Jane stores have an in-store fitness studio where they hold classes. There’s typically a placard outside the store with each week’s schedule, or you can call for times. Valley locations include San Tan Village in Gilbert, Biltmore Fashion Park, Kierland Commons, and Scottsdale Fashion Square.

Have you ever attended a yoga class?

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Yoga can be an incredibly nurturing and healing practice, but overdoing it or moving through postures with improper alignment can cause severe injury. That’s why it’s important to take precautions when practicing.

People with chronic pain should pay extra close attention to the signals their bodies send. While yoga may provide relief from pain and stress, chronic pain sufferers have unique physical restraints that may vary based upon the condition they’re experiencing.

Don’t let that scare you away, though. By following a set of precautions, it’s possible to reduce the risk of yoga injuries and enjoy the practice’s many health benefits, including increased strength, flexibility, diminished stress, and a greater sense of peace.

Here are a few things to keep in mind to avoid yoga injuries during practice.

Take a class with a qualified instructor

Watching yoga videos and practicing at home is a wonderful way to deepen your practice and make it easy to fit yoga in your schedule every day. However, because proper alignment is so important, it’s a good idea to take classes with qualified instructors when you’re first starting and any other time you wish to stop bad habits from forming.

Although many yoga videos include instruction on form, a live instructor will help you know for certain that you’re properly executing the poses. If you’re intimated, thinking that everyone in the class will be more advanced than you, don’t worry. Just focus on yourself and your own breathing knowing that no one is judging you. Use the live class as a practice in focusing on your breath and alignment, tuning into yourself and tuning out distraction.

Teachers can also help you find the best modifications to stay healthy and avoid yoga injuries during practice. Be sure to let the teacher know any areas of pain you’re experiencing so he or she can offer alternatives to specific poses, or mention those that are contraindicated.

Listen to your body

Yoga shouldn’t hurt. If it does, back off. Sometimes a pose may feel uncomfortable, but you should never feel sharp or shooting pain, especially in the knee or any joints.

It’s all to easy to push the body too hard in an effort to sink deeper into a pose, or through comparing yourself to another, more advanced practitioner. Some well-intentioned teachers also approach yoga aggressively, encouraging you to go further even if you know you’re at your limit. Always listen to your body when it comes to sensation, and not the teacher.

A saying in yoga is, “find your edge.” The edge is the place where you can still breathe deeply and fully, but feel a stretch. Keep in mind that in some strengthening poses, you may wobble or shake. This is completely normal. It’s pain that you want to look out for and avoid.

Keep the spine straight

Poses involving twists and forward folds are frequently done improperly with a bent spine, especially for people with tight hamstrings. Keeping a straight back is important in twists because a hunched spine could lead to compression in the vertebrae when the overall goal is expansion.

Forward folds are another area where people tend to strain the lumbar spine in an effort to sink more deeply into the pose than they’re ready for. Tight hamstrings and pelvic abnormalities can be impediments to folding deeply, but never sacrifice your spine in an effort to stretch further. These areas will open up with continued practice.

One issue that commonly affects forward folds is an anterior pelvic tilt. This happens when the pelvis tilts forward instead of having a vertical alignment. Anterior pelvic tilts are common in people who sit a lot.

If you’re sitting in a forward fold and feel like the spine is tipping backwards instead of forward, you may have this structural abnormality. Pressing forward with the spine will only put too much pressure on the lower back and could lead to injury.

To alleviate this issue, try putting a pillow or block underneath the sit bones to elevate the pelvis and make it easier to fold forward. Another option is to skip seated forward folds and instead lay on the back. Wrap a yoga strap or towel over a foot and, keeping one leg on the ground, lift the other leg to 90 degrees while holding the strap and enjoying a gentle, reclined stretch.

With standing forward folds, try bending the knees to take pressure off the hamstrings and lower back. These modifications allow you to enjoy the benefits of the poses without risking yoga injury.

Easy on the knees

When in poses like Warrior 1 and 2, which resemble lunges, keep your knee over your ankle. This helps to reduce stress in the knee and ensures the structural integrity of the leg.

The knee is a sensitive joint that does a lot. Avoid yoga injuries with the knee by paying attention to any weird sensations. Other yoga poses involve sitting on the ankles with the legs folded underneath, or even sitting in hero pose, on the floor, between the legs, with the knees bent and the feet tucked next to the hip bones.

These postures are healthy unless you have knee issues. If you do, feel free to sit on a pillow or block, or skip the pose all together. Never do anything that doesn’t feel right in your body.

Avoid locking the joints

In many basic poses, such as downward dog, the tendency is to want to lock the elbows and knees. Locking the joints places great pressure in them and can lead to injury later on. Leave a slight bend in the joints and work on firing up the muscles that support them to create a strong support system and avoid yoga injuries.

Go easy without expectation

Muscles have varying levels of strength and flexibility throughout the day and from day to day. Muscles are typically tighter in the morning and loosen up as the day goes on, but some days involve more tightness than others.

Know that the body changes from day to day, and try not to push yourself into a pose even if it may have come easily the day or week before. Give the body time to warm up, stretching only as far as feels good, and then sink deeper into the postures as the muscles loosen.

What are your tips for avoiding yoga injuries?

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Yoga practitioners and medical professionals alike tout the many benefits of yoga, ranging from strength and flexibility to an increased ability to stay calm during chaos.

But not every yoga session results in sweating or an increased heart rate, leading some to question its merit as a workout.

Is yoga alone enough exercise? The answer may depend on your personal goals and fitness level.

There’s no clear answer on this question, with some experts declaring that yoga does not provide enough aerobic benefit to suffice as a person’s only form of exercise, while others wholeheartedly say that yes, yoga is enough to keep a person fit and healthy for a lifetime.

Confounding the issue is the range of yoga types. If someone were to practice yin yoga, which involves holding restorative poses for up to 5 minutes, then no, yoga would not be enough exercise. Conversely, more rigorous forms of yoga leave practitioners dripping in sweat at the end—even if the class wasn’t in a heated room.

The American College of Sports Medicine recommends adults exercise at moderate intensity for at least 30 minutes per day, 5 days per week, and at vigorous intensity for at least 20 minutes per day, 3 times per week. In order for yoga to meet those criteria, the class would have to be a very fast-paced, vinyasa-style that raised your heart rate for that time.

Hot yoga doesn’t automatically count because the heat makes you sweat more without necessarily raising your heart rate.

Yoga undoubtedly builds muscle and flexibility, but did you know it can also  contribute to a healthy heart?

Indian researchers found yoga practitioners had healthier hearts than people who didn’t practice, based on heart rate variability, according to a study published in the International Journal of Medical Engineering and Informatics. Heart rate variability refers to changes occurring in the heart from beat to beat. Meanwhile, the American Heart Association recommends yoga as part of a heart-healthy lifestyle.

Ultimately, the answer depends heavily on a person’s personal fitness goals. Yoga builds incredible core and muscle strength. Experienced yogis regularly balance on their arms and support their entire body weight on their hands or forearms during inversions. However, even someone able to hold a handstand for five minutes might find pull-ups difficult because no yoga pose replicates that pulling action.

Also, for yoga to count as exercise, it must be rigorous. Practicing only yin or restorative types of yoga do not elevate the heart rate enough to constitute an effective workout, even though these types of yoga offer many other benefits, including relaxation and enhanced flexibility.

Whatever workout choice you make is a highly personal one. If you do nothing but yoga and feel fit, that’s probably okay. And if you want to mix it up and hit the gym or go on a run, that’s okay too.

Do you think people who only do yoga get enough exercise? 

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