Yoga for Beginners – All You Need to Know to Get Started

Being new to yoga, you’re probably not sure where to start. Yoga is such a broad term it can be overwhelming. For this reason, we’ve assembled this comprehensive guide. It will introduce you to various aspects of yoga, answer possible questions you may have and offer some practical tips to start your journey.
If you’re interested in incorporating yoga in your life and learning more about it, read on.

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Does Yoga Build Strength?

Is yoga sufficient strength exercise for optimal health, or do I have to lift weights in a fitness center?

In general, the few available experiments involving yoga suggest that it leads to measurable but limited and patchy strength gains.

Consider the results of a 2012 study of premenopausal women who were randomly assigned to yoga or to a control group. The yoga group completed twice-weekly, 60-minute sessions of Ashtanga yoga (which consists of sequential, standardized postures), while the control group continued their normal activities. After eight months, the yoga practitioners had developed more powerful legs compared with at the study’s start and with those of  the control group, but had not increased strength in other muscles or improved their cardiovascular fitness.

Similarly, in a 2013 study, 12 weeks of Bikram yoga (a variety that consists of other, specific poses done rapidly in a heated, saunalike space), enabled a group of young adults to dead-lift more weight on a barbell than they could at the start, but did not improve their hand-grip strength or any other measures of health and fitness.

Over all, yoga appears to be too gentle physically to be anyone’s lone exercise. In one of the most interesting studies of the activity to date, experienced yoga enthusiasts performed their favorite type of yoga for an hour in a metabolic chamber that tracked their caloric usage and heart rate. The volunteers then sat quietly in the chamber and also walked on a treadmill there at a leisurely 2 miles per hour and a brisker 3 m.p.h. pace. In the end, the measurements showed that yoga was equivalent in energy cost to strolling at 2 m.p.h., an intensity of exercise that, the authors write, would “not meet recommendations for levels of physical activity for improving or maintaining health or cardiovascular fitness.”

So if you downward dog, jog occasionally as well, and visit the gym to build full-body strength and wellness.


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Can Exercise Help with Arthritis Pain?

By Tara Hackney, PT, DPT, OCS, KTTP for Athletico Physical Therapy

Osteoarthritis (OA) is the most common type of arthritis. The degenerative joint disease is due to a breakdown of cartilage. Arthritis can occur in many joints including the hands, hips, knees, lower back, neck and shoulders.

OA can cause pain, swelling and stiffness in joints. OA is a chronic condition and occurs over time as the cartilage in the joints wears away. OA is frequently associated with older age, but can start in your 20s or 30s. Due to the symptoms of OA, physical activity can become more difficult but exercise can actually help alleviate some of these symptoms.

How can exercise help improve symptoms of arthritis?

Exercise can help to improve joint pain and improve range of motion. The key to working out when you have OA is to select exercises that you can do comfortably and perform consistently. One of the most effective ways to reduce the pressure placed on your joints, especially those in the lower extremity, is to maintain a healthy weight. With each pound of excess weight lost, there is a four-fold decrease in the load on your joints.

Oftentimes, OA joint pain can make high impact activities, such as running, too painful. However there are low impact activities that are great options, including biking, swimming or walking. Those with joint pain may also see benefits from varying their routine – such as walking one day and switching to swimming the next day – to avoid joint overuse from repetition. It is important to note that it is recommended to consult with your doctor before starting a new workout routine or trying new exercises.

Tips for Exercising with Osteoarthritis

  • Yoga or Tai Chi
    • These activities can help improve balance and strengthen muscles that support the hip and knee joints.
  • Aquatic Classes
    • Exercising in water is great for those with moderate to severe OA pain. The water provides buoyancy and therefore less stress on the joints. The water is also usually warm which can help improve joint mobility.
  • Stretching
    • Stretching can help improve joint range of motion and relieve tight muscles that may be limiting joint range. Stretching should be performed both prior to and following a workout. Read, “Warming Up vs Cooling Down: Things to Know” to learn more about the benefits of stretching before and after activity.
  • Go Slow, Move Gentle
    • Exercise with slow and easy movements, and also move gently to warm your joints up. Performing range of motion exercises for 10 minutes is a great way to start a workout prior to progressing to aerobic or strengthening exercises. If you feel pain, take a break or back off.
  • Heat Before and Ice After
    • Heat can help relax the joints and muscles and can help you begin your workouts. Applying ice after a workout can help alleviate soreness and potential swelling in joints following activity.

Be Consistent

Keep in mind that a lack of exercise can actually make joints even more painful and stiff. When you do not exercise, the muscles that support your joints are weaker and can cause more stress on your joints.  Remember to trust your body and do not push your joints too far. Easing into a new routine and progressing slowly with intensity and duration is key. If you would like more guidance for workouts with arthritis, please find your local Athletico to request an appointment.


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FAI Patients Who Practice Yoga Respond Well to Surgery

person doing yoga

Femoroacetabular impingement (FAI) is a painful hip condition that is most often diagnosed in younger patients who perform activities that require hip flexibility, like yoga. In patients with FAI, extra bone develops along the acetabulum (socket of the hip) or on the femoral head (ball of the hip). This bony overgrowth damages the soft tissues of the hip during movement. This condition can be effectively treated with hip arthroscopy, a surgical process during which a small camera and tiny instruments are inserted into a narrow incision to treat the affected area.

Midwest Orthopaedics at Rush hip arthroscopy specialist, Dr. Shane Nho, has been following hip arthroscopy patients who practice yoga to identify at what rate they returned to yoga after the procedure. The study reported that a full 93% of patients were able to return to yoga approximately 6 months post-surgery.

See the full study published in SAGE Journals here.

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