Yoga   Yoga: For Health and Much More

Everyone has stress – it’s unavoidable – but the way you deal with it can make a huge difference in your life. Spas are leading the way in helping the over-stressed. Research shows that spa treatments like massage, acupuncture and meditation can aid in stress reduction.

Stress can cause all sorts of unwelcome side affects including high blood pressure, decreased immunity function, reduced energy levels – even your attitude can be affected. It might even do a number on your appearance – acne, rosacea, eczema and psoriasis flare ups are all stress-related, and can be addressed with the help of an esthetician at your local spa.

Work is often cited as the main trigger point for stress. The American Psychological Association reports that 62 percent of Americans are stressed about work. Utilizing spa techniques like meditation and yoga poses in your cubicle to help calm and balance yourself is an easy and discreet way to manage stress while at work. It’s time to visit the spa when you need stress-busting treatments such as massage, acupuncture or guided imagery.

For more information, visit experienceispa.com.

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Perfect for mind and body rejuvenation, yoga uses meditation and aligning movements to encourage fitness and relaxation.
This low-impact fitness alternative allows pregnant women to continue an exercise regimen without putting strain on their heart or harming the baby. According to the American Academy of Orthopaedic Surgeons (AAOS), the rewards of basic yoga outweigh the potential physical risks, as long as you take caution and perform the exercises in moderation, according to your individual flexibility level. Executing yoga positions properly is important, especially when pregnant or after giving birth.

Maternal stretching and meditation for expecting mothers gives women an option to be comfortable and healthy during their pregnancy. Yoga is an excellent choice for maintaining strength and flexibility, focusing on breathing techniques, and continued relaxation. Pregnant women and yoga-enthusiasts alike also need to practice yoga properly to avoid muscle or joint injury, especially if weight is not distributed properly or the body feels overworked.

• According to the U.S. Consumer Product Safety Commission, in 2008, more than 5,500 people were treated in hospital emergency rooms, doctors’ offices, clinics and other medical settings for injuries related to yoga.

• Common yoga injuries include straining and overstretching of the neck, shoulders, spine, legs and knees.

To reduce yoga-related injuries, the AAOS recommends the following:

• Speak to your doctor before participating in yoga or other exercise during pregnancy. Your doctor may advise you to limit your maximum heart rate during activity at this time.

• Work with a qualified yoga instructor. Ask about his or her experience and credentials. If you choose to use a yoga DVD at home, look for one that comes highly recommended by your physician or other reliable sources.

• Warm up thoroughly before a yoga session–cold muscles, tendons and ligaments are vulnerable to injury. Make sure you cool down as well to relax your muscles and restore your resting heart rate and breathing rhythm.

• Wear appropriate clothing that allows for proper movement. Today, maternity yoga pants are readily available.

• Beginners should start slowly and learn the basics first, focusing on breathing rather than trying to stretch too far. The purpose of this is to make you and baby feel comfortable, strong, and relaxed, not to “win the race.”

• If you are unsure of a pose or movement, ask questions. As you enter the third trimester, you will want to focus on poses performed while standing, kneeling, or on your side. Avoid lying on your belly or back, doing backbends, or attempting balance poses on one leg.

• Know your limits. Do not try positions beyond your experience or comfort level.

• Learn what type of yoga you are performing. There are many different forms of yoga, some more strenuous than others. Most poses can be modified to be safer and more comfortable during pregnancy. It is important to learn which type of yoga will best suit your needs. If pregnant, enrolling in a prenatal yoga class is ideal. If that is not an option, talk to the instructor about your pregnancy and any known “trouble areas” before starting the class.

• It is particularly important for pregnant participants to keep hydrated by drinking plenty of fluids.

• If pregnant, avoid Bikram or “hot” yoga, which can raise your (and the baby’s) body temperature too high.

• Listen to your body. If you experience pain or exhaustion while participating in yoga, stop or take a break. If pain persists, speak with a physician.

For more information, visit aaos.org.

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Cancer survivors who participated in a month-long program in the ancient art of yoga reported enhanced quality of life, better sleep, less fatigue and less need for sleep medications.

The results of the trial, the largest randomized, controlled study on this topic to date, are to be presented at the American Clinical Society of Oncology’s annual meeting, being held in June in Chicago.

Some 80 percent of cancer patients have trouble sleeping while undergoing treatment, and about two-thirds say the problems persist after treatment ends.

Despite these large numbers, few solutions exist.

The study authors involved 410 cancer survivors, average age 54, who had finished treatment two to 24 months before and who still reported greater-than-average sleep disruptions. Almost all of the participants were women, and three-quarters had had breast cancer, although the cancer had not spread. None had done any yoga in the past three months.

Participants were randomized either to receive regular follow-up care for cancer survivors or to receive regular care plus two 75-minute sessions of yoga per week for four weeks.

Emphasis was on breathing from the diaphragm rather than the chest and on mindfulness, visualization and guided meditation, she explained.

Yoga participants reported an improvement in sleep quality of 22 percent, while controls reported an improvement of only 12 percent, Mustian said.

Thirty-one percent of participants in the yoga group who had started out with clinically impaired sleep quality recovered vs. only 16 percent in the control group.

Fatigue in the yoga group was decreased by 42 percent, compared with only 12 percent in the control group.

Yoga participants reduced daytime sleepiness by 20 percent as compared to only 5 percent in the usual care group.

Quality of life improved, on average, 6 percent in the yoga group and not at all in the other group.
While the yoga group was able to get by with less sleep medication, people in the control group actually used more.

For more information, visit healthday.com.

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