Q&A about Yoga

Last Updated: July 1, 2003

Everyone can benefit
Two experts on yoga bridge the gap between science and practice. Ralph LaForge of the Duke University Medical Center explores recent hatha yoga research and explaining the fitness benefits of this physical form of yoga.

Leigh Crews, a yoga teacher and Reebok master trainer, teaches yoga postures to provide a physically challenging, results-oriented class of flexibility, strength and balance exercises.

Here, LaForge and Crews answer frequently asked questions about yoga:

Is yoga a form of relaxation? Or exercise? Or both?

LaForge: Although certain forms of “power” yoga have very little to do with relaxation, most forms of yoga practiced in the West will exercise the body and relax the mind. If yoga is properly taught and properly adapted for every individual, then clearly it’s a blend of relaxation and physical exercise that can improve pulmonary function, muscular endurance, and strength.

What are benefits of increased flexibility from yoga?

Crews: Yoga is unique in that it stretches your tight muscles and strengthens your weak muscles, improves range of motion around joints and helps achieve a balance between different muscles. Different people doing the same pose will feel tension in different places. Yoga creates balance in the body. It loosens up the things that need to be loosened and tightens what needs to be tightened.

Can I lose weight by doing yoga?

LaForge: Studies have shown that various forms of yoga can lead to significant weight loss. This happens if enough calories are expended during yoga sessions. More challenging "power" types of yoga will burn more calories, but even the softer forms will lead to relaxation, which leads to better eating choices and habits.

What parts of the body will see most benefit?

Crews: That's where yoga is so unique. Everybody experiences the change differently. Yoga is structured in such a way that it targets your weak link. Women see huge gains in upper body strength whereas men tend to see releases in their lower back and hamstrings that are tight. They are able to sit straight in their desks. It's easier to bend down and pick up something off the floor.

LaForge: Therapeutic yoga is a viable exercise option for someone suffering from low back pain. Again, the teacher makes a difference. Find one experienced in treating low back pain with yoga.

Who should NOT take part in yoga?

LaForge: I cannot think of anyone who could not take part in some form of yoga. One-third of yoga is breath work, so even the most physically challenged individuals can find a form or style of yoga that can benefit their breathing.

Crews: There are certain poses that people with certain conditions should be aware of. For instance, if you have glaucoma or detached retinas, or have had facial surgery recently, you should not do inverted postures due to the pressure it puts on the eyes and face. Check with your doctor, and make sure they understand the type of yoga you are planning to do.

What can yoga do for me that other forms of exercise can't?

LaForge: Most forms of hatha yoga can go well beyond conventional exercise. Yoga can be adapted more to an individual, can do more for pulmonary function, and has a better capability of achieving a relaxation response. What yoga doesn't do is increase VO2 max, or cardiorespiratory endurance, and generally the calories expended are fewer than with conventional, aerobic exercise. I recommend a 50/50 blend of yoga with conventional exercise.

Yoga promises to help me relax, is that important for fitness?

Crews: It’s very important! A lot of our injuries are due to tightness and immobility. Yoga teaches you the ability to relax a muscle to keep it from tearing. Learning what it feels like to relax your mind and your muscles will help you to recognize when you are becoming overly tight in other situations and will help you prevent injury; to notice when a muscle is too tight for good performance. Yoga can also help you learn how to cope with stressful situations. Competitive sports are hard by nature. It’s nice to balance that out with relaxation.

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