Stretch off the stress

Karla Walsh
January 31, 2007

As the semester kicks into full gear, students may be seeking options for stress relief. One answer is yoga, which has not only been gaining popularity in recent years because of celebrity exposure and more class availability, but because it is a great way to calm the mind and body.

Currently, Iowa State has two yoga group fitness instructors registered with the Yoga Alliance, which is an international certifying program. Jennifer Deitloff and Suzanne McGaugh, both graduate students in ecology, evolutionary and organismal biology, went through the 200-hour training and certification program to become registered.

“When starting college, you begin to know how real life is away from your parents. You take on a lot more responsibilities with having a job, paying bills plus getting everything done for classes,” Deitloff said. “Yoga helps you understand the changes in the person that you are and makes you realize better ways of dealing with stress than drinking.”

Many fitness professionals consider yoga an excellent form of exercise.

Daniel Kenney, junior in health and human performance and an American Council on Exercise (ACE) certified personal trainer at the Lied Recreation Athletic Center, said that he has suggested yoga to clients for the flexibility, relaxation, focus and concentration benefits it provides.

“I have recommended yoga to several of my clients. However, it is important to note that because there is relatively no resistance and little elevation in heart rate, it is best to do yoga in combination with resistance training and cardiovascular exercise,” said Kenney.

At Iowa State, there are courses in Sunrise Yoga, Fitness Yoga, Yoga II and Ashtanga Flow. Experience is not necessary for Fitness or Sunrise Yoga, but Ashtanga and Yoga II are slightly more advanced.

“The fitness yoga classes are great for anyone. They are designed so that everyone will be able to be successful, challenged and safe. They are usually packed,” McGaugh said. “If someone is self-conscious about coming to yoga, they don’t have to be. Usually there are a few people who are first-timers.”

Kristin Mollman, senior in elementary education, began taking ISU yoga classes two years ago. She said that she plans to keep practicing yoga after school, either on her own or at another fitness facility.

“The most beneficial aspect is how I feel afterwards. Yoga helps me relax and clear my mind during a busy day of classes. You really focus on how your body feels, which relaxes your mind,” Mollman said.

Different types of yoga are often discussed and each one of these types is best for a certain group of people. Here is an overview of five popular styles (courtesy of Yoga Online Mind & Body, www.yoga.org.nz):

1. Iyengar: This is a great choice for beginners or those who have not exercised recently because it is soft on the body. What sets this style apart is the use of props and attention to details. Poses are held longer than in other styles, which helps develop calm meditation. Beginners learn the basics of each pose, which will help them transition into more complex yoga forms.

2. Ashtanga: Also known as power yoga. It consists of less meditation and focuses more on building strength and stamina. These factors make this a common choice for athletes. Participants should be fairly fit, as poses move quickly from one to the next in a continuous flow. Students will perform poses that involve standing, sitting, backbends, inversions, balancing and twisting.

3. Bikram: A trademarked name for a specific type of yoga created by Bikram Choudhury and is practiced in India. A variation that is similar to Bikram that is practiced in the United States is “hot yoga.” Both styles are held in rooms that are about 101 F. Individuals should be extremely fit or veterans of yoga to practice hot yoga. Studies have found that regularly practicing hot yoga helps cleanse the body of symptoms of disease and chronic pain.

4. Hatha: This yoga urges participants to perform the poses at their own pace. It is mellow and great for relaxing after a long day. Breath and meditation are the focus as simple poses flow from one to the next.

5. Kundalini: This involves chanting, meditation, visualization and guided relaxation. “Kundalini” is a type of energy in the spine, and this style of yoga is designed to activate this energy. Certain sounds, breathing patterns and postures are said to produce specific results in your mind, body and emotions. Many people have found Kundalini helpful in dealing with addictions.