Claim: 12 Minutes of Yoga for Better Bone Health
Verdict: SUPPORTS

Retrieved passages:
title: Ira Trivedi
text: 21 June 2016. In this book, yoga acharya and bestselling author Ira Trivedi tells you how you can shed weight, get washboard abs, lower blood pressure with just 10 minutes of yoga a day. Just 10 minutes can get you in shape, cure back ache, achieve better exam results and even heal a broken heart. Yoga is much more than an exercise it prepares and disciplines your body and mind for a transformative spiritual experience. Tested and perfected on hundreds of Ira s students, the modules in The 10-Minute Yoga Solution will put you on the path of health, healing

title: Yourself!Fitness
text: Upper Strength, Core Strength, and Lower Strength. In addition to this, Maya will also suggest an emphasis for each workout a player initiates. In addition to these workout options, the player can choose to do Yoga by selecting the Meditation Garden. Once a workout is selected, the player can choose the duration of her workout—15 minutes, 30 minutes, 45 minutes, or 60 minutes. The duration is a rough estimate, with the workouts often being a few minutes longer due to additional time spent warming up and stretching. The player can then choose a virtual environment to work out in as

title: Cardiac yoga
text: their blood pressure and resting heart rate, which in turn can help to lower the risk of heart problems. In the Czech Republic, Dr Wolfgang Mayer-Berger conducted a study on male cardiac-rehab patients that had been previously diagnosed with hypertension. The participants took part in the three-week program, which consisted of half an hour of “cardiac yoga”, for five days per week. The results showed declines in systolic blood pressure. The patients who participated in the “cardiac yoga” continued on with the exercises after the study was complete. Cardiac yoga is aimed at helping cardiovascular patients to develop an exercise

title: Physical fitness
text: who are achieving 150 minutes of exercise a week. These guidelines, are now much more in line with those used in the US, also include recommendations for muscle-building and bone strengthening activities such as lifting weights and yoga.<https://www.nhs.uk/news/lifestyle-and-exercise/major-new-exercise-guidelines-announced/> The US guidelines continue: For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also

title: Ashtanga vinyasa yoga
text: to do rechaka and puraka, (exhale and inhale) as much as possible. "It is sufficient, however, to breathe in and out five to eight times in each posture." In an interview regarding the length of the breath, Pattabhi Jois intructs practitioners to (translated quote), "Inhale 10 to 15 seconds then exhale also 10 to 15 seconds". He goes on to clarify, "(As) your breath strength is possibly 10 second inhalations and exhalations, you do 10, 15 seconds possible, you do 15. One hundred possible, you perform 100. 5 is possible, you do 5". His son Manju Jois also recommends taking

title: Hot yoga
text: a warm room. Yin is a slow-paced yoga practice with fewer postures held for longer periods of time. Each pose can last anywhere from 1 minute to 5 minutes or longer. Pregnant women are advised to avoid practicing yoga in extremely warm or humid conditions. When exposed to excessive heat while pregnant, there is an increased risk of over-exhaustion, muscle injury and cartilage and tissue damage. Hormones and fetal development affect blood pressure, making the mother more susceptible to fainting and light-headedness if exercising in a hot environment. Bikram Yoga is a popular form of yoga that incorporates 26 poses

title: Shavasana
text: consciously released as it is found. All control of the breath, the mind, and the body is then released for the duration of the asana. Shavasana is typically practiced for 5–10 minutes at the end of an asana practice, but can be practiced for 20–30 minutes. The asana is released by slowly deepening the breath, flexing the fingers and toes, reaching the arms above the head, stretching the whole body, and exhaling while bringing the knees to the chest and rolling over to the side in a fetal position, drawing the head in the right arm. From here, one can

title: Yin yoga
text: Yin yoga Yin yoga is a slow-paced style of yoga with postures, or "asanas", that are held for longer periods of time—for beginners, it may range from 45 seconds to two minutes; more advanced practitioners may stay in one "asana" for five minutes or more. Yin yoga poses apply moderate stress to the connective tissues of the body—the tendons, fascia, and ligaments—with the aim of increasing circulation in the joints and improving flexibility. A more meditative approach to yoga, yin aims at cultivating awareness of inner silence, and bringing to light a universal, interconnecting quality. Yin yoga's teaching in the

title: Living Beyond Breast Cancer
text: because of medical research suggesting that yoga has a positive effect on the quality of life of cancer patients. The event involves a one-hour yoga class held at the Philadelphia Museum of Art. This is followed by breakfast and a health and fitness information Expo for participants and supporters, featuring a variety of nonprofits and service organizations. It was first organized in 2002 by Jean Sachs and yoga instructor Jennifer Schelter. In 2002, 100 attendees met in the rain. In 2015, the program attracted over 2,300 attendees in Philadelphia, as well as participants in other cities including Washington, D.C., Kansas

title: Best Bones Forever
text: Best Bones Forever! campaign and transferred leadership to American Bone Health, a nonprofit organization that had been a longtime partner of the campaign. By the end of high school, girls develop up to 90% of their bone mass. Therefore, it is critical that girls ages 9 to 18 build strong, healthy bones that will remain strong for life. Foods high in calcium and vitamin D and 60 minutes of daily bone-strengthening activity will help lower girls’ risk of developing fractures or osteoporosis later in life. Girls between the ages of 9 and 18 need 60 minutes of physical activity a

title: Positive criminology
text: jails and prisons in the United States have replicated the Prison Yoga Project programs. Fox wrote "A Path for Healing and Recovery", which as of early 2016 has been sent at no charge to over 15,000 prisoners. Steven Belenko, a professor with Temple University's Department of Criminal Justice states that yoga and meditation instruction could be provided via DVDs, which would be a relatively low-cost solution for prisons. One of the most popular approaches in the Western world for self-change in the field of addiction is that of the twelve-step program. Self-help groups in general, and in particular the twelve-step

title: Cardiac yoga
text: yoga is aimed to relieve are coronary artery disease, hypertension, myocardial infarction, bypass surgery, and many others. Cardiac yoga is recommended to the medically stable patients. Cardiac yoga focuses mainly on breathing practices, stress reduction, stretching, relaxation, and body awareness techniques. While exercising, patients use mats, pillows, chairs and other accessories to ensure general comfort and correct positioning. The aim is to improve lung capacity, reduce stress, strengthen tired muscles and inspire healing. It also assists with emotional adjustment. A Yale University of Medicine study done in 2004 showed that patients who did yoga three times a week could lower

title: Hot yoga
text: and two breathing exercises along with a heated room, averaging at 40.6 degrees Celsius. Each class is 90 minutes and is the same sequence of moves throughout any Bikram class. The end of every class is followed by a 2 minute savasana (i.e. corpse pose). The heated environment is helpful to prepare the body for movement. Hot yoga Hot yoga refers to yoga exercises performed under hot and humid conditions, typically leading to profuse sweating. The purpose for the heat in hot yoga varies depending on the practice or the individual. Some hot yoga practices seek to replicate the heat

title: Bikram Yoga
text: Bikram Yoga Bikram Yoga is a system of yoga that Bikram Choudhury synthesized from traditional hatha yoga techniques. It became popular in the early 1970s. All Bikram Yoga Beginning Series classes run for 90 minutes and consist of the same series of 26 postures, including two breathing exercises. Bikram Yoga is a hot yoga style, and is ideally practiced in a room heated to with a humidity of 40%. All official Bikram classes are taught by Bikram-certified teachers, who have completed nine weeks of training endorsed by Choudhury. Bikram-certified teachers are taught a standardized dialogue to run the class, but

title: The Prison Phoenix Trust
text: influence radiated in some measure throughout the wings. A manager at a young offenders’ institution, HMYOI Huntercombe, set up a yoga class there and saw many benefits: "Yoga helps the young people cope with cravings, by giving them relaxation techniques. If they’ve been drug users for years, and especially if they’re underweight, it can be a stepping stone to other physical exercise – it gives them the confidence to start using the gym. And it helps some with attention problems so that they learn to concentrate. Getting eight young people to be silent in a room for 20 minutes –

title: HeavyWeight Yoga
text: HeavyWeight Yoga the same year. Research by the University of Pennsylvania's School of Medicine showed that when a group of obese women over age 50 practiced yoga for eight weeks, each experienced a 39 to 47% reduction in pain and stiffness while treating osteoarthritis in their knees. In the documentary "All of Me", a movie about Weight Loss Surgery patients that aired as part of the PBS Independent Lens series, HeavyWeight Yoga poses are taught in a class of WLS patients to aid in recovery and post-surgical lifestyle. Lentz spoke on a KLRU-TV Civic Summit panel after the movie was

title: Vriksasana
text: the right, not forward. With the toes of the right foot pointing directly down, the left foot, center of the pelvis, shoulders and head are all vertically aligned. Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together in anjali mudra. The asana is typically held for 20 to 60 seconds to stretch the spine, returning to tadasana while exhaling, then repeating standing on the opposite leg. This asana improves: Focus the gaze on a small specific point, known in yoga as a drishti. This is ideally something directly ahead which does not move.

title: Hatha yoga
text: of these studies have been mixed and inconclusive, with cancer studies suggesting none to unclear effectiveness, and others suggesting yoga may reduce risk factors and aid in a patient's psychological healing process. Yoga's combined focus on mindfulness, breathing, and physical movements bring health benefits with regular participation. Yoga participants report better sleep, increased energy levels and muscle tone, relief from muscle pain and stiffness, improved circulation and overall better general health. The breathing aspect of yoga can benefit heart rate and blood pressure. The 2012 "Yoga in America" survey, conducted by Harris Interactive on behalf of "Yoga Journal", shows that

title: Rocket Yoga
text: of dedicated Ashtanga practice with his teacher Sri K. Pattabhi Jois. ROCKET is a dynamic and fast-paced method of yoga. Larry Schultz, the founder of It’s Yoga®, created The ROCKET routines, a series of postures based on a modification of the traditional Ashtanga Vinyasa Yoga primary and intermediate series. Dani Burlison of the New Bohemian Magazine says: "Rocket yoga promises to get students to fitness nirvana faster." Classes are guided with Sanskrit names of the asanas, following through 142 poses in 75 minutes in a typical class(there are alternate 60 minute and 90 minute class versions as well.) The structure

title: Zen yoga
text: of the body. In Japan, if the temple holds formal taiso sessions, they would often be held at the beginning of the day, say 4am each morning for 20-25 mins. See here for an example. At Bukkoku-ji (where Tangen Harada was the Roshi – see above), they took the form of a mixture of quick repetitive exercise (everyone counting together) with poses held for longer times. These poses were incorporated to isolate openings in for example, the stomach and spleen meridians for a back bend, the liver and gall bladder meridians for a wide-legged side bend, and so on. They