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Author: Rachel S. Wasson, PhD, LP, CYT
Yoga can promote beneficial effects on positive mental health indicators, including anxiety, depression, mindfulness, self-esteem, emotion regulation, mood, resilience, well-being, satisfaction with life, self-compassion, and empathy. It also has significant advantageous effects on stress and the autonomic nervous system. Studies have shown positive effects on physical fitness, including balance, strength, respiratory, flexibility, that bolster healthy functioning of the cardiovascular, immune, and musculoskeletal systems.
Breaking Myths About Yoga...
- Yoga is for any body – not just for thin, athletic, able-bodied people
- Yoga can be practiced across the lifespan
- Yoga can focus on spirituality – or not. Some types of yoga may be better suited for you depending on your values and beliefs
- You do not need any special products or clothes to practice yoga
Yoga dates back to an estimated 5,000 years ago in India with roots in Hinduism. The word “yoga” means to “yoke” or to find union between the mind, body, and spirit through a sense of oneness and/or connection to the community or universe. A yoga class may include breathwork, meditation, physical postures, movement, mantras, chanting, mudras, and spiritual and ethical teachings. Over thousands of years, yoga has evolved across borders, cultures, and generations.
If you are interested in trying yoga, there is a guide below to assist with identifying a type of yoga practice that may best suit your needs, interests, values, and goals. As with most physical activities, there are some risks associated with yoga practice, such as falling, dizziness, and muscle strains. This is particularly true for individuals with physical health conditions that affect balance, the musculoskeletal system, and the cardiovascular system. It is recommended to consult with your care team prior to engaging in yoga.
Types of Yoga Practice that Tend to be More Appropriate for People with Chronic Symptoms:
Adaptive
Modifies yoga postures and practices in accessible ways for people navigating illness, injury, or disability with an emphasis on bringing awareness to the breath and body
Chair
Any kind of yoga style practiced with a chair fall under this category, typically hatha, vinyasa, or yin, practice is usually focused on functional movement for individuals with limited mobility, chair yoga is also taught for individuals working in corporate settings
Deaf
Breathwork, postures, and meditations facilitated via American Sign Language, visual cues, and vibrations (e.g., pounding on the floor) for people in the Deaf and Hard of Hearing community
Kripalu
Gentle hatha yoga practice with an emphasis on spiritual transformation through meditation, physical healing, non-judgment, and self-compassion
Mom and Baby
Breathwork and gentle movements that prioritize strengthening and restoration after giving birth, mothers practice with their babies to promote bonding and attunement to their needs as they arise in the present moment
"Yoga is for any body"
Prenatal
An adapted class for people who are pregnant, focus on pelvic floor, breathing, and bonding with growing baby, helps to prepare for labor and delivery
Raja
Meditation and energy focused practice to promote awareness of the mind, its’ habitual thoughts processes, and slowing down with the goal to achieve “Samadhi” a state of complete absorption in reality,
Sudarshan Kriya
Focuses on deep, rhythmic breathing, chanting, and meditation
Trauma-Sensitive
A practice designed for survivors of trauma that emphasizes making choices in the present moment to promote a sense of safety, agency, and mind-body connection, focus is on practicing movements in ways that feel supportive for the individual rather than on what one looks like or is expected by the facilitator of the session
Note. This is a non-comprehensive list of common types of yoga accompanied by a brief description. Each type of yoga involves unique history and practices that span beyond the scope of this blog post. For more information about a particular type of yoga, it is recommended to seek out additional resources such as books, workshops/trainings, and yoga classes. Yoga classes can vary significantly.
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