Northwest Health | FALL 2009 By Pamela Richardson

What if there was a way to increase your muscle tone, strength, and flexibility while regulating your blood pressure, heart rate, and blood glucose? A method that also helped manage your stress, depression, and pain. Would you try it? If so, you'd be joining the more the 15 million Americans who have participated in at least one yoga class.

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Yoga has been practiced in India for thousands of years. The discipline involves a series of body positions combined with breathing, meditation, and — in some cases — chanting. The name comes from the Sanskrit term "to unite."

"Healthy yoga practice encourages diaphragmatic breathing that's coordinated with movement," says Robin Rothenberg, certified yoga therapist and instructor in the Seattle area. "It helps you focus and relax, which contributes to overall health and well-being."

Consider the evidence. Scientists at the Group Health Research Institute were among the first to publish a randomized clinical trial suggesting yoga for managing low back pain. A larger back pain study is now under way, and the Institute also has plans to explore the effectiveness of yoga in reducing hot flashes in menopausal women.

"Evidence is growing that the mind and body are intricately connected, and both are important for healing to occur," says Karen Sherman, MPH, a senior investigator at the Institute who has led and collaborated on yoga studies.

Match the style to your needs. There are dozens of kinds of yoga styles to choose from, with something for everyone — no matter what your age or physical limitations. A few styles include:

Hatha, a general category of yoga that is the foundation of all types. It's slow-paced and gentle — a good introduction to basic yoga poses.

Viniyoga, a good choice if you're sedentary, have chronic conditions, or want a slow pace. You'll get an introduction to basic yoga poses and instruction on how to breathe through each movement.

Iyengar, another option for beginners. It emphasizes proper body alignment and includes a significant strength element. Balance-aiding props such as chairs or blocks may be used.

Ashtanga, or "power yoga," which is best suited for the more athletically inclined. It follows a traditional aerobics-class approach, including warming up, a sequence of advanced poses at a faster pace, and cooling down.

Remember that it's not a competitive sport. "Yoga isn't about performing, or comparing yourself to the person on the mat in front of you," says Bill Huff, MD, sports medicine physician and medical director for Group Health's Complementary and Alternative Services. "The goal is to learn to be present with your body, respect your limits, and gently expand them."

Get a Discount. Find an Instructor.

Group Health offers a 20 percent discount on yoga services through its Complementary Choices network. Look for a certified instructor with a minimum of 200 hours of training. And, once you choose a class, talk to your instructor about your health issues. Most teachers are happy to help you modify yoga practices to meet your personal needs.