Between the 1920s and 1950s the postures of hatha yoga began to be combined with gymnastics practices, and modern yoga as we now know it gained popularity, eventually making its way into Hollywood circles in the 1960s.

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Nowadays, more and more people are participating in yoga. With a quick search, you can find self-media articles similar to: yoga makes the spine younger; yoga is a good medicine to cure everything; how many women have been saved by yoga? Today we will Use experimental data and scientific research to tell us whether yoga is good or bad, whether it is a "good medicine" or a "poison".

Origins of Yoga

While the exact age of the origins of yoga is not entirely known, it appears that yoga dates back at least several thousand years and was introduced to various parts of India and Asia as a form of meditation, enlightenment, awareness, and spiritual practice. .

Furthermore, researchers believe that the movements and typical body postures (asanas) we currently associate with modern yoga have little to do with ancient yoga practices.

In contrast, ancient yoga emphasized the philosophies, meditation, and spiritual practices of Hinduism, Buddhism, and Jainism. Until the last century, asanas or even standing postures were not central to any form of yoga, despite the many different forms of yoga that have evolved over thousands of years.

Between the 1920s and 1950s Hatha Yoga The poses began to be combined with gymnastic exercises, and modern yoga as we now know it gained popularity, eventually entering Hollywood circles in the 1960s.

In short, most forms of "modern" yoga are not based on the original principles of ancient yoga practice, nor on the basic elements of kinesiology such as neuromuscular physiology , biomechanics , functional anatomy, or Structural muscle physiology.

Ministry of External Affairs, Government of India, "Origin, History, Development of Yoga"

On the contrary, current yoga seems to be a haphazard application of various forms of physical activity and exercise to an ancient concept that was primarily used for meditative purposes rather than physical activity. evolved.

The good side of yoga

There are many studies showing that yoga can promote health.

Some of these benefits include: Improved stress, anxiety, pain, depression, cardiovascular disease, blood pressure, joint stiffness, respiratory conditions, blood sugar control, diabetes and more.

Additionally, there are countless personal reports from yoga practitioners about the benefits they have derived from yoga and the positive impact it has had on others.

However, these benefits are not unique to modern yoga practices. Research shows that similar benefits can be obtained from many other forms of exercise and physical activity, including running, biking, walking, stretching, hiking, strength training, and even gardening.

I never deny that yoga has a health-promoting effect, nor do I deny that yoga has a positive effect on spiritual health. In the current ACE (American Council on Exercise) teaching materials, both yoga and Tai Chi are included as healthy spiritual exercises.

But now most practitioners over-promote the good side and selectively ignore the bad side, which is somewhat misleading to the public. Next, let’s take a look at the bad side of yoga!

The Bad Side of Yoga

While most research to date has focused on the many health benefits of yoga mentioned above, in recent years there has been growing concern about the potential risks and injuries associated with various forms of yoga practice. . A recent report by

using data from the National Electronic Injury Surveillance System shows that the rate of yoga injuries per 100,000 participants has been rising steadily over the past decade.

Journal of Orthopedics in Sports Medicine, "Yoga-Related Injuries in the United States, 2001 to 2014"

From 2001 to 2014, a total of 29,590 yoga-related injuries occurred in hospital emergency departments.

The trunk (46.6%) was the most frequently injured area, with sprains/strains (45.0%) accounting for the majority of diagnoses.

Injury rates increased overall from 2001 to 2014, among those aged 65 and older (57.9/100,000) compared with those aged 18-44 (11.9/100,000) and 45-64 (17.7/100,000) Highest.

A large systematic review published in 2018 showed that people who practice yoga are at higher risk of meniscal injuries compared with non-yoga practitioners.

Additionally, yoga practitioners did not have a reduced risk of falls or fall-related injuries compared with non-yoga practitioners, suggesting that improvements in balance and muscle function (such as body awareness) may not be as relevant to yoga as previously thought. So strong.

Additionally, the study authors reported that a significant proportion of yoga practitioners experienced injuries or other adverse events , although most of these were relatively minor.

A paper " Yoga Found to be Harmful to Chinese Women's Menisci" published in the Chinese Journal of Traumatology also showed that compared with badminton, jogging and mountain climbing, yoga was found to be associated with a higher risk of meniscus injury.

Certain yoga poses may increase the risk of fractures, especially in the spine, when practiced in people who are at higher risk for fractures.

In one particular study, nine subjects aged 53-87 years developed vertebral compression fractures 1 month to 6 years after beginning yoga-related spinal flexion exercises.

People with osteopenia and osteoporosis should avoid certain yoga poses that involve extreme postures with large flexion and extension of the spine

Finally

Is there something wrong with yoga itself? Not necessarily, but yoga is more about promoting the soul, and the yoga training we have seen so far is all pursuing more flexibility and completing more difficult yoga poses. Even if you feel pain, you just think that you are stiff and need to be more flexible. Work hard to complete the action.

And many of the more difficult yoga poses are taking a serious toll on the body, warns leading UK physiotherapist Beno Matthews:

"He is seeing more and more yoga teachers suffering from severe hip problems. - many of whom require surgery - because they push their bodies too hard.

Mr Matthews is a specialist hip and knee physiotherapist and a member of the Chartered Institute of Physiotherapists. , he said he meets with four to five yoga teachers every month.

While there is a wealth of research, anecdotal support, and empirical evidence supporting the therapeutic benefits of yoga, a growing body of evidence highlights the many potential risks and consequences.

Having said that, based on the above research and experience with different groups of yoga practitioners, here are 7 steps that can be taken to minimize the risks and maximize the benefits of yoga:

1. Yoga must be appropriately modified according to each person's body structure and Custom
2. People who practice yoga should not have to endure pain and significant discomfort.
3. Gentler forms of yoga appear to be safer while still providing some relief from lower back pain.
4. More aggressive forms of yoga may be associated with more frequent and more extreme forms of injury.
5. While it is important to choose the right type of yoga for your body, the ability of the teacher is in many ways even more important.
6. Positions that involve a lot of spinal flexion and spinal extension may create a greater risk of injury, especially in people who are more susceptible to spinal injuries.
7. Yoga has many more spiritual and psychological benefits. Trying to overemphasize a body part may lead to a greater risk of injury.