Yoga classes are offered everywhere from traditional studios to health clubs to community centers. But it's important to choose where and with whom you take yoga classes. Students should be aware of the potential hazards of yoga, and carefully assess whether yoga is right for them.
It is important to practice yoga with a teacher who is well-qualified. Do not be afraid to ask yoga instructors about their training, how long they have been teaching, and how long they have been practicing. If you have a particular health concern such as pregnancy or an injury, you should look for a teacher who has specialized training. You should also ask the studio or health club about their teacher requirements and screening methods. Unqualified teachers may increase your risk for doing a posture incorrectly, pushing beyond your abilities, or performing poses inappropriate for your health and fitness level.
Yoga classes come in many forms and many levels. Start with a beginner class instead of rushing into advanced power yoga. Shop around for the class that is right for you.
Once in class, the standard mantra holds true: listen to your own body and do what feels right.
All students should be cautious and pay attention to any joint pain. If you have had any injuries, surgery, or have a history of pain, let your instructor know. A good instructor should ask students about joint problems and suggest alternative postures if necessary. Proper alignment is key to protecting your joints in many postures. Allow your instructor to adjust you, and if something feels wrong, ask for help.
If you are pregnant or have high blood pressure, a heart condition, or any other pertinent medical history, inform your instructor at the beginning of class and ask if you should take any precautions. Make sure your doctor knows what activities you are involved in, including yoga.
Many yoga classes are conducted in rooms heated to 100 degrees or more. Hot yoga can be a wonderful, sweaty, challenging experience, but it can also pose risks beyond those of regular yoga.
Hot yoga may be too intense for those with health conditions, so check with your doctor to see if hot yoga is right for you. However, even if you are perfectly healthy, be wary. You should begin practicing hot yoga carefully so that your body can get used to the hot environment. Limit your first session to 10-15 minutes and gradually increase. You will be sweating quite a bit, so drink plenty of water before, during, and after class to avoid dehydration.
Make sure that the room in which you practice is clean and well-kept to prevent spread of illnesses.
Even in non-heated rooms, shared mats—especially those that are not cleaned and replaced regularly—could have bacterial contamination. Consider purchasing a mat of your own.
Yoga provides a great workout, as well as a means for relaxation. It also offers therapeutic value for many disorders. It is a good workout for most people, just be sure you take the necessary precautions before heading into lotus.
American Council on Exercise
Canadian Society of Exercise Physiology
Public Health Agency of Canada
Bryant CX. What's the best way to get acclimated to hot yoga classes? American Council on Exercise website. Available at: http://www.acefitness.org/acefit/healthy-living-article/60/1175/what-s-the-best-way-to-get-acclimated-to-hot-yoga. Accessed March 25, 2016.
How to avoid wrecking your body with yoga. American Council on Exercise website. Available at: http://www.acefitness.org/acefit/healthy-living-article/60/2262/how-to-avoid-wrecking-your-body-with-yoga. Accessed March 25, 2016.
Last reviewed March 2016 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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