Style #3: Restorative yoga and yoga nidra
The parts of yoga that connect to your breath and mindfulness help relax your nervous system and calm your mind. In turn, they help ease anxiety, boost mood, and improve focus. In a recent study from the Indian Institute of Technology on the mental health benefits of yoga during the pandemic, yoga practitioners had lower rates of depression, anxiety, and stress than non-practitioners.
If stress reduction is your primary goal, consider your personality and fitness level, advises Kim Weeks, a former yoga studio owner and current wellness consultant. Weeks has tracked yoga research for Yoga Alliance, a membership organization for yoga teachers. Ask yourself if you think focusing on your breath while moving quickly will provide a nice release, or if it will cause you even more stress.
Vinyasa classes can fit the bill if you like to stay active, while restorative yoga and yoga nidra are designed to calm your body and mind. In a restorative yoga class, you may practice just five poses in an hour, using things such as blankets and bolsters to feel supported.
On the other hand, with yoga nidra (aka yogic sleep), you rest in a comfortable supine position while a teacher guides you through meditations and visualizations. According to the Cleveland Clinic, a 45-minute yoga nidra session could leave you feeling like you just took a three-hour nap.
Level of experience: First, consider your tolerance for both activity and stillness. Restorative yoga and yoga nidra classes are great for all levels, including beginners.
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Style #4: Hatha yoga
Yoga has been studied for its effects on arthritis, low back pain, migraines, fibromyalgia (a condition that causes pain all over your body), and other chronic pain conditions.
Researchers from Colorado State University, Clemson University, Indiana University of Medicine, and the University of Colorado found that eight weeks of two 60-minute hatha yoga classes, which included poses, breathing, and meditation, helped lessen chronic pain in subjects who suffered from a range of conditions such as low-back pain, arthritis, and migraines.
Hatha is a gentle and slow form of yoga that emphasizes listening to your body and its needs. Weeks also recommends looking for a yoga therapist — someone who can work with you one-on-one or in small class settings to manage your specific pain points. You can search for one through the International Association of Yoga Therapists.
Level of experience: Customized and slow classes are good for beginners and those who want to move more mindfully.
Choosing the right yoga style that works for you is key, but finding a teacher who matches your needs and personality is just as important. If you’re doing yoga for specific physical and mental concerns, Weeks suggests working with teachers who have at least 500 hours of training, 10 years of teaching experience, and specialized education in the areas where you need help. You can find a registered yoga teacher with Yoga Alliance’s search tool.
Finding the right mental health provider for you is also important. With the virtual care membership, 1 monthly fee can help you get as much care as you need without copays. Explore Mental Health Complete Plus, or call 1-844-211-7730 for more information.
This advertisement contains information compiled by UnitedHealthcare. UnitedHealthcare does not represent that these are statements of fact. Please consult directly with your primary care physician if you need medical advice.
Sources:
Chopra. January 7, 2020. "Restorative Yoga: The Basics + 5 Poses." Retrieved from https://chopra.com/articles/restorative-yoga-the-basics-5-poses.
Cleveland Clinic. “Considering Yoga? 3 Tips for Find the Right Class for You.” September 12, 2016. Retrieved from https://health.clevelandclinic.org/considering-yoga-3-tips-for-finding-the-right-class-for-you/.
Cleveland Clinic. “What is Yoga Nidra?” September 14, 2020. Retrieved from https://health.clevelandclinic.org/what-is-yoga-nidra/.
Government of India Ministry of External Affairs. "Yoga: Its Origin, History and Development." April 23, 2015. Retrieved from https://www.mea.gov.in/in-focus-article.htm?25096/Yoga+Its+Origin+History+and+Development.
Harvard Medical School. "Yoga for pain relief." April 29, 2015. Retrieved from https://www.health.harvard.edu/alternative-and-complementary-medicine/yoga-for-pain-relief.
Harvard T.H. Chan School of Public Health. "Yoga for Exercise." Retrieved from https://www.hsph.harvard.edu/nutritionsource/yoga/. Accessed February 14, 2022.
International Association of Yoga Therapists. "C-IAYT Certified Yoga Therapists." Retrieved from https://www.iayt.org/search/custom.asp?id=4160. Accessed February 14, 2022.
Mayo Clinic. "What is hot yoga?" Retrieved from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/expert-answers/hot-yoga/faq-20058057. Accessed February 14, 2022.
PLoS ONE. "Yoga an effective strategy for self-management of stress-related problems and wellbeing during COVID19 lockdown: A cross-sectional study." February 10, 2021. Retrieved from https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0245214.
Sage Journals Journal of Evidence-Based Integrative Medicine. "Yoga for People With Chronic Pain in a Community-Based Setting: A Feasibility and Pilot RCT." August 8, 2019. Retrieved from https://journals.sagepub.com/doi/full/10.1177/2515690X19863763.
Yoga Alliance. "Find a Registered Yoga Teacher." Retrieved from https://www.yogaalliance.org/Directory?Type=Teacher. Accessed February 14, 2022.
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