Beginners’ Yoga Video Offers Good Instruction

Trying to find well-produced fitness videos that are truly suitable for beginners can be a daunting challenge.

Most tapes these days aim at intermediate exercisers, the ones who know a grapevine from a box step and a lateral raise from a biceps curl. These tapes may offer a few easier moves here and there, but the instruction clearly is geared to people who already know what to do.

The few tapes that are marketed for beginners often are unspeakably repetitive, as if flabby muscles always mean a flabby brain. And too often, they provide no way to add extra challenge or difficulty to the routine, as if beginning exercisers are going to remain beginners forever.

It's nice, then, to discover Yoga Zone: Flexibility and Tone, a beginners' tape that offers the depth of instruction and easy pace that true beginners need.

The instructor here is Alan Finger, a genial-looking middle-aged man who wears a polo shirt, rolled-up cotton pants and a chin-length bob. His physique is not the standard chiseled form of exercise videos; he looks as if he might carry a few extra pounds around the middle.

But he has a lovely voice (with a hint of a brogue) and a calm manner, two essentials for a yoga tape, where relaxation is key.

And he has a true gift for instruction, combining the nuts-and-bolts details of positioning with what it feels like to stretch and balance.

When he describes how the muscles of the feet ought to rotate through to the little toe, you'll know -- and be able to feel -- just what he's talking about.

But each move contains so many of these instructions that it can be a little overwhelming to try to master all of them at once.

If you have tried yoga before, you'll recognize some of them -- the down-on-all-fours stretch called the cat, the inverted V that forms the down dog, and the corpse, which requires little more than lying flat on one's back, completely relaxed.

In another nod to beginners, Finger also provides true modifications and tips for those who may not be as flexible as they'd like.

Finger shows how a folded blanket can be placed under the knees or for better support while performing seated postures. A folded towel also is used for several poses, although Finger doesn't announce that in advance.

The 50-minute session ends with stretching and relaxation, set to gentle New Age music that might lull you to sleep.

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How to Start

You can get audio or video tapes that give breathing instruction and teach relaxation techniques at health food stores, bookstores, and by mail order. It's probably fine to learn breath and relaxation from a tape or booklet, but don't try the yoga exercises without a skilled teacher. He or she can make corrections, caution you when necessary, and help you to adapt poses, if you need to.

It will be worth it to you to spend a little time finding an instructor who is right for you. Your diabetes nurse educator or other health care professional may be able to recommend a yoga instructor. Get referrals for a yoga instructor as you would for any professional you might wish to consult.

Yoga instructors aren't required to be certified, but many are, through many different programs. Ask prospective teachers if they are certified. A certified teacher isn't necessarily better than someone who isn't certified, but it's something to consider.

Yoga is fun, healthy, and calming. It's a wise way handed down over several thousands of years. There is little danger in yoga, and even a little progress brings with it freedom and peace of mind.

Although most people with diabetes can exercise safely, exercise involves some risks. To shift the benefit-to-risk ratio in your favor, take these precautions:

Have a medical exam before you begin your exercise program, including an exercise test with EKG monitoring, especially if you have cardiovascular disease, you are over 35, you have high blood pressure or elevated cholesterol levels, you smoke, or you have a family history of heart disease.

Discuss with your doctor any unusual symptoms that you experience during or after exercise such as discomfort in your chest, neck, jaw, or arms; nausea, dizziness, fainting, or excessive shortness of breath; or short-term changes in vision.

If you have diabetes-related complications, check with your healthcare team about special precautions. Consider exercising in a medically supervised program, at least initially, if you have peripheral vascular disease, retinopathy, autonomic neuropathy, or kidney problems.

Learn how to prevent and treat low blood glucose levels (hypoglycemia). If you take oral agents or insulin, monitor your blood glucose levels before, during, and after exercise.

If you have type I, and your blood glucose is above 250 milligrams per deciliter, check your urine for ketones. Don't exercise if ketones are present, because exercise will increase your risk of ketoacidosis and coma.

Always warm up and cool down.

Don't exercise outdoors when the weather is too hot and humid, or too cold.

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The Most Common Types of Yoga

There are so many different types of yoga today, with this a problematic situation for

beginners, it is best to choose a form of yoga that is appropriate for each individual’s

level of fitness, physical and spiritual goals and health condition.

Some of the most common types of yoga are listed below and briefly explained to

guide you in choosing the best type of yoga that you can start with.

Iyengar Yoga: these types of yoga are solely focused on the alignment and precise

movements. Yoga props such as blocks and straps are usually used as part of this

type of yoga for those beginners who are not as flexible as the experts as to compensate for injuries.

These Yoga props help assist all sorts of people to be able to do the poses comfortably.

Because of its attention to details and the flexible modification of poses, these types

of yoga is often a good form of exercise for people with back pain or neck pain, as

they are likely to benefit from the random alteration to the poses.

Practicing these types of yoga will give you a good knowledge on the classics in yoga

poses so that whatever other style you practice, you will have the basic fundamentals

on how to do each position.

In Iyengar yoga the teacher focuses more on alignment and inner awareness. This

awareness starts with the body and expands to other parts of the self as one

continues with the regularity of practice.

Ashtanga Yoga: these types of yoga are commonly called “power yoga” because it is

focused on a powerful flowing movement.

Such movements include pushups and lunges, which deals with strength and

stamina. These types of yoga are best for people who have successfully overcome

back injuries and are looking for more challenging practice.

People who are already athletic such as runners, gymnasts and cyclists who want to

add more balance and concentration to their routines are also utilizing these types of yoga.

Bikram Yoga: these types of yoga are also known as the “hot yoga” for this is

done in a very warm room. These types of yoga are excellent tools for increasing flexibility

because the heat helps tissue to stretch.

But keep in mind that these types of yoga are not applicable to those that have

developed cardio vascular diseases due to the strain placed on the body when

vigorously exercising in the heat.

Viniyoga: these types of yoga links breathe and movement in flowing exercises that

are adapted to each individual. These are often a good form of yoga for those with

back problems or neck injuries because it can be easily adapted by anyone.

Raja Yoga: these types of yoga aims for liberation through meditation. These types

of yoga are only for those people who are capable of intense concentration.

Bhakti yoga: or commonly known as devotional yoga. These types of yoga focus on

self surrender in the face of the divine.

Mantra yoga: much more know as the "yoga of potent sound,”. These types of yoga

aims at liberation through the verbal or mental repetition of empowered sounds,

such as "om," "hum," or "ram."

There are so many yoga institutions to choose from. It is also a good idea that

before going into a class, discuss with the teacher first regarding hi or her philosophy

and beliefs in order to find the most appropriate and personally appealing form of

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