Yoga: Avoid Beginner’s Mistakes

Here at Vu Family Chiropractic, we highly recommend incorporating yoga practice to everyday life.  Research has shown that yoga can significantly reduce mental and physical stress, improve mood, and slow the aging process.  But some yogis believe many of the estimated 20 million U.S. students are missing the best part of the discipline – the inner happiness attainable through a healthy mind-body connection.  The most important step is getting started.  Here are some tips to maximize your yoga practice:

1. Cardiovascular training: Focused breathing should be the cornerstone of this mind-body training.  Aerobic means “with oxygen” and aerobic movement increases the flow of oxygen-rich blood throughout the body, including the brain.  This training helps maintain the heart(a muscle.)

2. Core Strengthening: This includes the student’s abdomen and buttocks, and the lower-back region, which extends to the base of the skull.

3. Flexibility Training: Stretching simply feels good, and it reminds students to not only be more flexible in one’s body, but also one’s mind

4. Adequate Rest: Sleep is a necessary part of life, and sufficient rest is needed for energy equilibrium.

5. Proper Nutrition: Making the right choices in food allows yoga students to achieve an optimal, balanced state. This includes: organic, fresh nutritional foods consumed in moderation.

6. Interaction With Others: Study and observation show that we find greater happiness with access to friends and family.  Be friendly to other yogis and smile.

7. Goals: Yoga should be FUN and therapeutic.

Yoga is all about mind-body connection which helps with memory loss, back pain, neck pain, ADD, ADHD, anger management.  According to Mary Jo Ricketson of,  “we all have within us a potential to experience optimal well-being in mind and body,” she says. “This potential, the good within, can be realized through the work of mind-body training. Our training is a moving meditation — a daily practice of exercises that awaken all that is good within.”

Remember to breathe, have fun, and practice often.

Yours in health,

Dr. Vu

12 Tips to Improve Exercise Compliance

12 Tips to Improve Exercise Compliance


Tip #1: One or Two Exercises to Start

Patients are asked to do only one (or at most two) exercises initially, then add more (if needed) after a few weeks.

Tip #2: Every Day Schedule

Tell your patients to “do the exercises every day.” Consistency helps ensure success.

Tip #3: Educate

Make sure the patient knows why the exercise needs to be done, and what benefits to expect.  Motivation is much better when a purpose is understood and a mutual goal has been established.

Tip #4: Simple Sets & Reps

Instructions are should be clear and simple.  Please ask the doctor to go over any exercise that you are concern about.

Tip #5: No Set Schedule

Any time of day is the right time to exercise; what’s most important is getting the exercises done.  We encourage patients to exercise whenever it works for them.

Tip #6: Family Ties

A second person(spouse or parent) accompanying the patient when exercises are taught can be a great ally, and can provide reminders and encouragement.

bosu ball

Tip # 7: Functional Position

Keep patients off the floor! In addition to being easier and more practical, exercising in the upright, weightbearing position trains and strengthens the spine to perform better in everyday activities.

Tip #8: Guided Practice

Demonstrate, then watch and correct your patient’s exercise performance.  Positive feedbacks are always advised.

Tip #9: Regular Monitoring

As an internal part of the rehab, all patients must keep an up-to-date exercise log.  The exercise logs will be kept at the office.

Tip #10: Rehab Review

Patients will be asked every two weeks if they are following through with the exercise.  This allows the doctor to verify that  the exercises are done properly, and to correct any faults that creep in. 100% compliance is recommended in order to reach optimal health.

Tip #11:  Custom Exercises

Everyone is different.  Please let your doctor know of any health issues that may be a contraindication to performing these exercises.

Tip #12: HAVE FUN

Always try your best and forget the rest!!