You’ve been granted free access to this subscribers only article.
Healthy Living: Tips for yoga newbies to avoid injuries
By Mary Jo Ricketson
Yoga has become a popular option for alternative health management. Research has shown the practice can significantly reduce mental and physical stress, improve mood, and slow the aging process.
But some yogis believe many of the estimated 20 million U.S. students are missing the best part of the discipline -- the inner happiness attainable through a healthy mind-body connection. They also worry about injuries that result when beginners tackle poses and exercises without proper guidance.
“There are several disciplines of yoga, and with its rich history, the beginner can easily get lost -- or worse -- injured,” said Mary Jo Ricketson, an experienced yoga practitioner and health-care specialist, and author of Moving Meditation. A registered nurse, she also holds a master’s degree in education from Northwestern University.
“What I detail in my book is a comprehensive approach for both mind and body. This reciprocal relationship maximizes health benefits, and has exponentially positive consequences beyond the individual.”
“People have been practicing yoga for thousands of years,” she said. In the West, the practice has integrated with our culture leading to variations including “extreme” yoga. Ricketson warns this sort of exercise can alienate beginners, who may not be ready to “jump in the deep end first.” Without the proper training and guidance, she adds, beginners risk injuring their neck, lower back, knees, and shoulders.
The most important step is getting started, Ricketson says. Here are seven things beginners -- and anyone practicing yoga -- should know to maximize their benefits:
1. Cardiovascular (aerobic) training: As with meditation, focused breathing is a cornerstone of mind-body training. Aerobic means “with oxygen” and aerobic movement increases the flow of oxygen-rich blood throughout the body, including the brain. Cardiovascular training is the single most important aspect of the physical training because it keeps the heart open and strong.
2. Core and strength training: This includes the students’ abdomen and buttocks, and the lower back region, which extends to the base of the skull. Here is where strength, stability, and balance originate.
3. Flexibility training (yoga postures): Stretching simply feels good, and it reminds students to not only be more flexible in one’s body, but also one’s mind. This step allows us to move (and live) with greater ease.
4. Adequate rest: Sleep is a necessary part of life, and sufficient rest is needed for energy and equilibrium.
5. Life-giving nutrition: Making the right choices in food allows yoga students to achieve an optimal, balanced state. This includes nutritional foods consumed in moderation.
6. Family, community, church: From Epicurus to modern science, study and observation show that we find greater happiness with access to friends and family.
7. Written goals and a plan of action: Goals and stated intention act as a road map to achieving balanced well-being.
Ricketson said the above steps are just the beginning. She said tapping in to the mind-body connection also helps memory loss, attention deficit disorders, public violence -- including in schools -- as well as an unknown amount of needless human suffering.
“We all have within us a potential to experience optimal well-being in mind and body,” she said. “This potential, the Good Within, can be realized through the work of mind-body training. Our training is a moving meditation -- a daily practice of exercises that awaken all that is Good Within.”
Mary Jo Ricketson has studied human health and well-being for decades, earning a Bachelor of Science in nursing and a master’s in education. In 1999, she opened the Center for Mind-Body Training, which offers classes, seminars, and personal training. Yoga training is done in her studio, in schools, and in corporate settings. She lives in the Boston area with her husband and two children.
Your Opinions and Comments
Be the first to comment on this story!
You must be logged in to post a comment.
South Texas Living Archives
(NOT May 30!) Let your imagination take shape June 30 (May 25, 2016)
Canine care helps heal community’s most vulnerable (May 25, 2016)
Divine healing training June 2-4 (May 25, 2016)
Future collectibles (May 25, 2016)
Getting past a stroke (May 25, 2016)
Musical Club tours Helmke home (May 25, 2016)
Ousley fund-raiser May 28 (May 25, 2016)
Picnic and memorial service (May 25, 2016)
Save the date for June 2 Opry Jam (May 25, 2016)
Small town, big hearts (May 25, 2016)
The stuff of which sausage is made (May 25, 2016)
Unwind, de-stress with coffee and crayons (May 25, 2016)
What you can do to prevent asthma (May 25, 2016)
Witness live wrestling at Retama Park (May 25, 2016)
Attend the 38th annual Bluebonnet Fest Parade May 21 (May 18, 2016)
Baptist church plans Men’s, Women’s Day (May 18, 2016)
Cocktail dress (May 18, 2016)
Desperate search for old photo reveals city’s lack of memorabilia (May 18, 2016)
Learn about gardening practices (May 18, 2016)
Play golf for Peanut Festival (May 18, 2016)
Setting forth in search of froth (May 18, 2016)
Sign up for Summer Reading! (May 18, 2016)
Sutherland Springs bank bandits sentenced (May 18, 2016)
Tickets on sale for June 21 Taste of Seguin (May 18, 2016)
Boldtville Church Yard Sale is May 14 (May 11, 2016)
Create interactive games, stories with Scratch (May 11, 2016)
Enter 2017 Fiesta Poster Contest (May 11, 2016)
Extraordinary minds teaching our kids (May 11, 2016)
Healing ADD without medication (May 11, 2016)
Luffa vase (May 11, 2016)
May means dancing in Geronimo (May 11, 2016)
Meet the Miss La Vernia contestants (May 11, 2016)
Resurrection UMC plans Fun Fest (May 11, 2016)
Spring comes to Blue Bonnet Club (May 11, 2016)
Swing dance in Seguin (May 11, 2016)
Tracking down a little history in Hobson (May 11, 2016)
Union Valley meeting set (May 11, 2016)
Basketball tournament May 14 (May 4, 2016)
Boy Scout celebration stirs up memories (May 4, 2016)
British Royals (May 4, 2016)
Celebrating decades of memories and music with the‘Texas Top Hands’ (May 4, 2016)
Create a yard with bird appeal (May 4, 2016)
Cruise into Floresville for Lions Car Show (May 4, 2016)
Find cheap books at Sidewalk Sale (May 4, 2016)
Hear six pianos in one room May 7 (May 4, 2016)
Hermann Sons Casino Night to benefit CASA (May 4, 2016)
Road Runners plan May group runs (May 4, 2016)
‘Battle for Texas’ now open in SA (May 4, 2016)
‘Lily pads’ for kids (May 4, 2016)