Do Yoga Cause Joint Pain?

The belief behind this specialized yoga is that your body has layers of sheaths, or shadows. By incorporating martial arts, dance and other rhythmic movements into your routine, these shadows break apart. You may feel uplifted and enlightened after a shadow yoga session. Movements are supposed to be gentle and rhythmic, but you may experience joint pain if your form is wrong or if you move too quickly. Talk with your doctor before beginning a new exercise regime and let him know if you experience chronic joint pain from participating in shadow yoga.
Poses
Shadow yoga includes freestyle poses. During shadow yoga sessions, your poses will focus on standing, sitting, lying down, sideways, inversion, weighting, turning and other positions. Participants are encouraged to use creativity to bring martial arts movements, dances and everyday human activity movements into the routine, according to ShadowYoga.com. Poses range from beginner to advanced but give you the freedom to use your own creativity to form a pose.
Pain in Joints
Having pain in your joints during or after practicing shadow yoga can occur for several reasons. Because shadow yoga incorporates a variety of movements, you may experience joint pain from moving in new ways. For example, if you were relatively sedentary before beginning shadow yoga or if your only form of exercise was running, these new movements are different for your body. You may simply need time and practice to adjust to your new workout routine. Pain in your joints may also be a sign of something more serious, such as a sprain. Swelling or bruising around your knee or other joints, as well as joints that are painful to touch, may be a sign of an injury. Stop exercising immediately if you are in pain and make an appointment with your doctor to get the area looked at.
Prevention
Inadequate warm-ups and stretching can trigger joint pain throughout or right after your shadow yoga session. You may be able to prevent joint pain with a proper warm-up and cool-down. Go for a brisk walk before you head into the yoga studio. Walking can get your heart pumping and blood flowing, helping your muscles to warm up. After your shadow yoga session, stretch all your extremities, back and neck. Your shadow yoga instructor will probably provide an adequate warm-up and cool-down session, but doing a little more on your own may be beneficial.
Other Considerations
If you continue to experience pain two hours after your workout, you may be exercising too strenuously, MayoClinic.com reports. Cut back on your shadow yoga sessions and shorten the duration of your routine. Pain in joints can be a sign of arthritis. Inflammation in your joints from arthritis may worsen if you are not careful during exercise. While shadow yoga can improve flexibility in joints and keep your bones strong, you need to practice extra caution if you have arthritis.

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Posted in: Yoga and Meditation

4 Yoga Stretches for Hamstring Muscles

Yoga is an ancient wellness system consisting of poses, breathing exercises and meditation. Yoga can develop strength, endurance, coordination and fitness, as well as flexibility. Many of the poses will be familiar to regular exercisers as they have become part of mainstream exercise. Combined with controlled breathing and mental relaxation, yoga can significantly improve your hamstring flexibility.
Triangle Pose, or Trikonasana
Stand with your feet about three feet apart. Turn your left foot so it is facing directly forwards and your right foot so it is facing outwards. Tense your thigh muscles. Inhale, and raise your arms to shoulder level. Exhale, and bend to the right, reaching down towards your shin, foot or the floor outside of your foot, depending on your flexibility. Your left arm should be pointing towards the ceiling. Turn your head and look up your arm to your outstretched fingers. Hold this position for five to 10 nasal breaths, and try to relax deeper into the pose with each exhalation. Make sure you keep your face, neck, jaw and shoulders relaxed. Inhale and slowly return to the starting position. Reverse your foot position, and repeat on the other side.
Wall Supported Forward Bend, or Uttanasana
This gravity-assisted stretch allows you to relax as your hamstrings lengthen. Stand with your back and feet around 12 inches from a wall. Your feet should be hip-width apart. Bend your knees slightly. Push your hips back against the wall, and extend your spine, keeping your chest lifted. Lean forward from your hips, and allow your upper body and head to hang downwards. Take hold of your opposite elbows with each hand. As you exhale, allow gravity to pull you deeper into the stretch. Maintain this position for five to 10 nasal breaths, and then inhale, bend your knees, and lift your body upright.
Downward Dog, or Mukhasana
This is an more active stretch for your hamstrings, calves and chest and will tone and strengthen your arms, shoulders and core muscles. Kneel down in a box position with your hands beneath your shoulders and your knees beneath your hips. Your hands should be flat on the floor and your fingers pointing forward. From this position, push your hips upward, and extend your legs. Imagine you are trying to touch the ceiling with your butt. Push your palms and heels into the floor, and let your head hang down between your arms. If you need to do so, bend your knees slightly so that your lower back is not excessively rounded. Hold this position for five to 10 nasal breaths while trying to push your hips higher and extend your knees a little more on each exhalation. Slowly lower back to the starting position to rest.
Bent Knee Seated Forward Bend, or Mahamudra
Sit on the floor with your legs extended and feet together. Sit up tall, and pull your left foot in so that the sole of your foot is against your right thigh and your heel is as close to your groin as comfortable. Let your left leg relax and rest on the ground. Inhale, and raise your arms overhead, palms facing each other. Exhale, and fold forwards, placing your hands on your outstretched leg. Lean as far forward as you can without your lower back rounding. Hold for five to 10 nasal breaths and try to relax a little deeper into the stretch as you exhale. Slowly ease out of the stretch on an inhalation and then change legs.
Spider, or Supta Padangusthasna
Lie on your back with your legs straight and your arms by your sides. Slowly bring your knee to your chest. Grasp your big toe with your left thumb and forefinger. Exhale, and extend your leg while maintaining your grip on your toe. Straighten your knee as much as possible, but don't worry if you can't fully extend it. Pull your leg as close to your body as you can while making sure your other leg remains straight and in contact with the floor. Relax and hold this position for five to 10 nasal breaths while trying to increase the stretch on each exhalation before lowering your leg and repeating on the other side.

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Posted in: Exercise and Fitness,Get Fit,Stretching Exercises,Yoga and Meditation

Causes of Hand Cramping in Bikram Yoga

Named after its founder, Bikram Choudhury, Bikram yoga is practiced in a room heated to 105 degrees Fahrenheit with the intent of promoting sweating and increasing flexibility. The increased heat can help relax your muscles, but it also increases the potential for dehydration, possibly leading to cramps. In many cases, adjusting your diet or fluid intake can help prevent your hand from cramping; however, if the problem persists despite taking precautions, consult a doctor.
Hand Cramps
Cramps are the result of an involuntary contraction in your muscles. They occur most commonly in the calf and thigh, but can happen in any muscle. Most cramps don't last long, but severe cramps can last for hours and are often painful. Hand cramps might be accompanied by other symptoms, depending on the underlying cause. Possible symptoms include numbness, a burning or tingling sensation, joint pain, swelling, twitching and stiffness. You might also have difficulty moving your fingers or wrist.
Causes
A variety of conditions can lead to hand cramps, but when it comes to Bikram yoga, dehydration is a likely cause. The increased temperatures lead to sweating, which not only drains fluids but also vital electrolytes — minerals responsible for muscle contraction. Additional causes include anxiety, nerve damage, medications, overuse, pregnancy and muscle fatigue. Certain chronic diseases, such as diabetes and thyroid disorders, can also cause hand cramping.
Treatment
Drink plenty of water before and after engaging in Bikram yoga, and ensure you get enough minerals in your diet, including potassium, magnesium, calcium and magnesium. Stretching your hands before and after activity may also help prevent cramping. Spending less time practicing can also help, particularly if you are practicing several days a week for an extended period. Talk to your yoga instructor to ensure you are using the correct form during the poses; improper form could cause fatigue in your hands, leading to cramps.
Considerations
If taking preventive measures does not eliminate your hand cramps, or if you start to experience them outside of yoga, consult a doctor. Talk to her about any medications you are taking to ensure that the hand cramps are not a side effect. Tell your doctor about any symptoms that you are having in addition to hand cramps — such as fatigue, numbness or cramping in other parts of your body — as they could be a sign of a more serious disorder.

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Posted in: Yoga and Meditation

Yoga & Kickboxing Workouts

Yoga and kickboxing are two great forms of exercise. Although they may seem very different on the surface, the two share some fundamental principles and can even be combined in some workouts. The high-intensity, fast-paced nature of a kickboxing workout can also be balanced out with a slow, calming yoga session.
Similarities
Although yoga and kickboxing may seem like polar opposites, they do have some similarities, according to a "Yoga Journal" article. Both involve a great level of concentration, flexibility and a full-body approach to wellness. You need all your body parts to work together for many poses, just as you do to complete many kickboxing moves; either workout rarely involves working just one part at a time. Yoga and kickboxing are also both ideal for relieving stress.
Yoga for Kickboxers
According to "Yoga Journal," select poses are great cross-training exercises for kickboxers. These poses include hanumanasana, or the splits; savasana, or corpse pose; urdhva dhanurasana, or upward bow pose; utthita hasta padangusthasana, or extended hand-to-big-toe pose; and purvottanasana, or the intense front-body stretch. Savasana challenges boxers to relax and embrace tranquility, while the other poses help strengthen and stretch the arms and legs. Yogis can also mimic the intensity of kickboxing by performing repeated sun salutations with increasing speed.
Koga
One workout form has combined yoga and kickboxing into a routine called "koga." Available in some fitness centers and on DVD programs, koga combines the mind-body mindset of yoga with the intense isometric and plyometric movements of boxing into one workout. Proponents of koga say it increases your flexibility as well as burns fat and tones muscles.
Procedure
In addition to the stress relief and increased flexibility that yoga provides, kickboxing offers a high-intensity workout that can increase your stamina. A kickboxing class usually begins with 10 to 15 minutes of warm-up, followed by a 30-minute kickboxing session with moves such as kicks, punches and knee strikes. You might use a punching bag or jump rope as a workout aid. After you're done, you should spend at least five minutes cooling down and 10 minutes stretching to prevent injury.

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Posted in: Kickboxing,Yoga and Meditation

Hot Yoga for Newly Pregnanyc Mommy

Most yoga studios offer prenatal yoga classes for the simple reason that women who have been practicing yoga for years and who have been given the go-ahead from their doctor can still enjoy the benefits of a yoga workout. Even pregnant women who are beginners to the practice are guided safely through specially modified Hatha yoga poses by qualified prenatal yoga instructors. Bikram, or hot, yoga has gained popularity in recent years, bringing with it debate on whether a pregnant woman should engage in hot yoga.
Origins of Hot Yoga
Hot yoga is more correctly called Bikram yoga after its founder, Bikram Choudhury. Hailing from India and winner of the All-India National Yoga Championship four years in a row, Choudhury drew upon the tradition of Hatha yoga to devise a new style of yoga. Comprised of 26 postures which benefit every muscle and organ of the body and performed in a room heated to 105 degrees F, Bikram yoga is aimed at achieving "optimum health," according to Choudhury's website.
Prenatal Hot Yoga
Choudhury's wife, Rajashree, is a Hatha-trained yoga therapist who developed a prenatal hot yoga program. She focuses on safety first, urging women who are pregnant for the first time to avoid any new form of exercise, including hot yoga; and for women who are already practitioners of hot yoga not to practice until after the first trimester. She also advises every woman to consult with her doctor before practicing hot yoga, because some women may be at risk from the extreme temperature.
Practicing Hot Yoga While Pregnant
Most of the 26 poses Choudhury adapted from Hatha yoga are strenuous, with the exception of two "resting" poses. Typical classes are 90 minutes long, performed in a studio heated to 105 degrees F. The poses in a pregnancy hot yoga class are modified to avoid compression of certain areas of your body like the diaphragm and heart. Straight-legged or legs-together poses are performed with your knees bent and your legs spread, respectively. All hot yoga poses that require you to lie on your stomach have been stricken from the prenatal program.
Warnings
The American Pregnancy Association cautions against exposing yourself to excessive heat. Raising your core temperature above 101 degrees F could affect the development of your baby. Always ask your instructor for permission to open the window should you need to cool down. Carry a thermometer to class and if your temperature rises above what would be considered a safe level, rest while it returns to normal. Above all, stay hydrated. Before beginning a hot yoga practice, particularly if you have not been active prior to your pregnancy, consult your doctor to discuss the risks.

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Posted in: Pregnancy,Yoga and Meditation

Strengthening Calf Muscles with Yoga

Next to your thighs and buttocks, your calf muscles are the strongest muscles in your body. You rely on them to carry you through your daily chores. With all of the work they are expected to perform, your calf muscles can become shortened and are prone to seizing up if they are not stretched out. Make time every couple of days for yoga calf stretchers.
Staff Pose
Come to a seated position on the floor with your legs outstretched in front of you. Lean to the right and raise your left buttock off the floor slightly. With your hand, move the flesh of the outer left buttock to the left. Repeat on the right side. Lengthen your spine by stretching your upper torso up from your waist. Move your shoulder blades down your back and settle your head squarely on your shoulders. Lay your hands flat on the floor beside your hips. Flex your feet toward the ceiling to get the maximum stretch for your calf muscles. Stay in staff pose for up to five minutes.
Gate Pose
Kneel on a yoga mat or rug on the floor. Elongate your torso from the base of your spine through the crown of your head. Straighten your left leg out to the left, with the knee pointing up to the ceiling. Flex your left foot. Raise your arms to shoulder height and then on your next exhale bend at your waist to the left keeping your torso facing forward. Depending on how far you can stretch to the left, lay your left hand on your left thigh, calf or ankle. Raise your right arm over your head and take five breaths before repeating the sequence on your right side.
Chair Pose
Stand with your feet together, with your big toes and heels touching. Angle your tailbone downwards and contract the muscles in your abdomen. Lengthen your spine and push your shoulder blades down your back away from your ears. Inhale and raise both arms at once over your head. Exhale and start slowly lowering your hips towards the floor as if you were going to sit down in a chair. Ideally your thighs should be parallel to the floor in chair pose, but you can stop the sitting down motion at any point if you feel discomfort in your knees. Spend 30 seconds to one minute in chair pose. For an extra stretch for your calves in chair, lift your toes off the ground.
Modified Heron Pose
Sit on the floor with your legs outstretched in front of you. Bending your right knee, bring your right foot to rest against your groin and then lower the right outer leg to the floor. Raise your left leg off the floor and clasp your hands behind your left knee, calf or ankle; whichever is more comfortable. Instead of rounding your back, lean back slightly instead. Keep your left leg straight and the foot flexed at all times as your hands gently pull your left leg toward your head. Stop at any point the stretch feels too intense. Take five breaths on your left side and then repeat the pose on the right.

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Posted in: Fitness,Yoga and Meditation