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Medical Problems and Aqua Yoga
by Dr Rowena Nicholson MBBS MRCGP DRCOG DipPCouns DipNSpH DipTHY&R BSEM member
In general, aqua yoga is beneficial for those with many medical problems, as it can be gentle and very low impact. Aqua yoga can be safely practiced by people with a wide range of fitness levels and physical abilities.
Some of the most relevant common health problems will be discussed here, but as with all exercise type programmes, you should check with your doctor before enrolling. It is also important to inform your tutor of any problems before you start the class, so that they can advise you on the suitability of aqua yoga for you, and tailor the programme to your needs.
Joint, muscle, back and other musculoskeletal problems:
The fact that the body becomes weightless in water means that the asanas and exercises don’t put strain on the joints as they would on land. In addition, many of the asanas and exercises will increase synovial fluid production, which improves the lubrication of the joints. These factors make water an ideal medium for exercising arthritic joints and other problem joints/muscles/ligaments. Aqua yoga can help to improve flexibility and function, reduce stiffness, and strengthen the muscles around the joints, thus reducing strain on the joints themselves. The support of the water also makes it easier for those who are less mobile to carry out yoga asanas than on dry land.
Water also provides resistance, and this resistance is used in aqua yoga to help strengthen and develop control. This is very useful in helping with some joint and other musculoskeletal problems, and can be safer and more gentle than the traditional work with weights in the gym. However, anyone with an injury should seek advice from a physiotherapist before starting such a programme, and it is not usual to start the strengthening in the acute (initial) stage after an injury.
Those with chronic back pain can benefit enormously from yoga, as it strengthens gently, increases flexibility and improves posture and spinal awareness. These skills can be taken into every day life. The weightlessness in water can allow those with back problems to move more easily and comfortably.
If you have had a hip replacement, you will have been made aware by your medical team of what movements you should avoid; you should pass this information on to your teacher. Usually, the hip should not cross the midline, e.g. crossing the legs, and you should not turn your hip in (internally rotate), such as standing pigeon toed. Your teacher will be able to modify the programme so that you can avoid these positions.
The golden rule in yoga is to go as far as is right for you, and yoga can improve your awareness of your body and its needs. The exercises and asanas should not cause pain; if something is uncomfortable for you, stop, and inform your tutor. If you find something difficult rather than painful, try slowing it down and concentrate on relaxing that area of your body. Challenge and stretch, but do not strain. Yoga is non-competitive, including with yourself! Above all, listen to your body.
Obesity:
Many of us carry more weight than is healthy, and water is an ideal medium to exercise in if you are overweight. We are all ‘weightless’ in water, which makes exercise easier.
Extra weight puts added strain on the joints when exercising on land, so again the low-impact nature of exercise in water is of benefit. You will also find that aqua-yoga helps strengthen and tone the body, and the relaxation skills and holistic approach can play an important part in a healthy living regime.
Chest, respiratory and heart disease:
Most people with milder heart/lung problems can exercise safely in water. However, the weight of the water does put more pressure on the ribcage than on land (such that the pressure on the chest is greater than the atmospheric pressure). In other words, it is more difficult to breathe in water than on land. For this reason, anyone with a lung/heart problem should seek their doctor’s advice before doing any form of exercise in water, including aqua yoga, and you should of course advise your teacher of any health problems. If you are usually short of breath when at rest, it is advisable for you to avoid Aqua Yoga; Hatha Yoga on land may be more suitable.
For some chest/heart problems, it may be possible to structure a programme so that between each standing asana or exercise in shoulder deep water (which puts most pressure on the chest), there is either an exercise floating on the back, or in waist deep water (as these positions put less pressure on the chest). An aqua yoga programme can even be arranged so that there are no deep standing postures, but this is best done in a special class or on a one-to-one basis. You should not try aqua yoga alone yourself if you have a lung or heart problem.
If you have an inhaler, you should keep this at the poolside. Your instructor can also ensure that you have adequate rest between asanas/exercises. If you feel short of breath at any time during a class then stop.
Blood pressure:
Being in water reduces your blood pressure slightly. If your blood pressure tends to be low, or you are on treatment for high blood pressure, the further reduction in the water can cause you to feel faint, particularly as you get out of the pool. You should therefore have your blood pressure checked and ask your doctors advice before starting aqua yoga, and inform your teacher. Do not exercise in water on your own.
In conclusion, Aqua Yoga has many benefits for people with a wide range of health needs, and most importantly, it is fun. With any Yoga class, a prospective student should ensure that they inform their teacher of any health issues they have, and should also seek their doctor’s advice.