![\"DSC00153\"](\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2016\/05\/DSC00153.jpg\")
<\/a>make it, just like any physical practice. \u00a0The beauty of yoga is that it goes beyond just the physical. \u00a0For firefighters yoga can be a really great way to relieve stress and center the\u00a0body and mind. \u00a0This is especially important considering the high stress of the job. \u00a0Yoga, if you allow it to be so, could be one of the best ways to combat PTSD.<\/p>\nNow, I am not saying to carry a yoga mat everywhere with you. \u00a0 I am, however, trying to get firefighters, EMTs and medics to think about how and why they should start including some yoga into their fitness routine. \u00a0Before I get too involved into how to incorporate yoga, take a look at these 5 big reasons to do yoga.<\/p>\n
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- More Strength<\/span>– In a recent study at Colorado State University, participants that did yoga were able to increase their strength in the dead lift by 13% compared to those that did not do yoga.<\/li>\n
- Greater Muscular Endurance-<\/span> \u00a0People who practiced yoga for 12 weeks improved their VO2 max (oxygen efficiency) by 5% more than those who did not. \u00a0Similarly, the yoga group\u2019s muscular strength and endurance was also boosted by regular yoga.<\/li>\n
- Reduced Back Pain-<\/span> \u00a0It\u2019s pretty well established that firefighters need to have a really strong core, and both yoga and Pilates are great for that. In case you didn\u2019t know, these forms of exercise involve really challenging exercises for the core muscles (which includes the abs, obliques and low back muscles). People who suffer LBP (low back pain) that took a four week yoga class and practiced and home experienced a nearly 20% reduction in pain than a group assigned to do general back and ab exercises.<\/li>\n
- Better Immune Function-<\/span>\u00a0 People that regularly participate in yoga have reduced stress-hormone levels and higher immune function…based off a study in Korea.<\/li>\n
- \u00a0Stress Reduction<\/span>– \u00a0A number of studies have shown that yoga may help reduce stress and anxiety. It can also enhance your mood and overall sense of well-being. \u00a0By combining stretches, breathing exercises, and bodily poses, yoga helps relieve anxiety, depression, and stress. Meditation can also be used with yoga and is shown to help alleviate feelings of anxiety and depression, as well as reduce pain. \u00a0 Again, considering the high instances of PTSD and stress of the job, this is a HUGE reason that yoga can really help the fire service.<\/li>\n<\/ol>\n
Incorporating Yoga into your Fitness Routine.<\/strong><\/span><\/p>\n
Yoga has many styles, forms and intensities. Hatha yoga, in particular, may be a good choice for stress management. Hatha is one of the most common styles of yoga, and beginners may like its slower pace and easier movements. But most people can benefit from any style<\/em> of yoga \u2014 it’s all about your personal preferences. \u00a0 You can also learn yoga\u00a0books and videos, beginners usually find it helpful to learn with an instructor. \u00a0Classes also offer camaraderie and friendship, which are also important to overall well-being. \u00a0Another option is to bring instructors into the firehouse to teach classes on-shift.<\/p>\n
What to Expect.<\/span><\/strong><\/p>\n
You may be a little intimidated to start yoga, you must remember, every person has a different body with different abilities. \u00a0Don’t be afraid to modify yoga postures based on your individual abilities. \u00a0One of the benefits of taking a class is that instructors can suggest modifications to poses that may be easier for you.<\/div>\n![\"\"](\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2016\/05\/Yoga-pose-3-300x169.jpg?resize=300%2C169\")
<\/div>\n<\/div>\nRegardless of which type of yoga you practice, you don’t have to do every pose. \u00a0Personally, I started to integrate “hot” yoga into my fitness routine at least once a week and then use some of the poses to stretch after my FRF (fire rescue fitness) workouts. \u00a0 My suggestion is to give it a try, you may find that it relieves stress and helps you move better on the fire-ground.<\/div>\n - Greater Muscular Endurance-<\/span> \u00a0People who practiced yoga for 12 weeks improved their VO2 max (oxygen efficiency) by 5% more than those who did not. \u00a0Similarly, the yoga group\u2019s muscular strength and endurance was also boosted by regular yoga.<\/li>\n