Aligning Mind and Body:
Exploring the Disciplines
of Mindful Exercise
by Ralph La Forge, M.S.
Learning Objective
To understand the historical origins of two classical mindful
exercise traditions and their relevance to contemporary
mindful exercise programming, to list and describe the
essential components common to most forms of mindful
exercise programs, and to be knowledgeable of key
resources for further information on both classical and
contemporary forms of mind-body exercise.
Key words: Hatha Yoga, Mindful Exercise, Mind-Body
Exercise, Qigong Exercise, Tai Chi, Yogic Breathing.
S
ince the early 1990s, there has been a rapid
growth of mind-body exercise, herein referred to
as mindful exercise, in health clubs, fitness centers,
and cardiovascular disease prevention and management
programs. These programs frequently complement or act
as an alternative to conventional exercise programs. It
is important for health/fitness professionals to have some
understanding, if not a limited personal experience,
with one or more of these movement forms as mindful
exercise programs make up as much as 30% of exercise
programming in fitness centers and health clubs in the
United States (14).
Although there is no universal consensus definition,
mindful exercise has been recently characterized as
physical exercise executed with a profound inwardly directed
contemplative focus (IDEA Mind-body Fitness Committee
1997–2001). This inwardly directed attention is performed
in a nonjudgmental fashion with specific attention to
breathing and proprioception or ‘‘muscle sense.’’ Perhaps
the single most extolled value of mindful exercise is
that it addresses a more intrapersonal quality principally
because of the attention that is typically drawn to the self.
Clearly, any form of physical activity can integrate this
inner-attentiveness or a cognitive component; however this
is the key feature and process in mindful exercise. The
central objective of mindful exercise is to couple low- to
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moderate-level muscular activity with ‘‘nonjudgmental
mindfulness.’’ Classic mindful exercise such as yoga and
Tai Chi are attentive to the present moment and are process
oriented. This process contrasts with most conventional
forms of exercise where there is a relative disconnect between
mind and the simple kinesthesis of physical activity, that
is, the mind may wander between present, past, and future.
This ‘‘disconnect’’ does not necessarily disadvantage
conventional aerobic exercise but may serve as a distraction
from life stress or exertional fatigue itself.
Mindful exercise generally relies on self monitoring
of perceived effort, breathing, and nonjudgmental self
awareness rather than cueing entirely on an exercise leader or
peer-influence, as is most often experienced in conventional
group exercise classes. It can be readily executed at low
to moderate exercise intensities and is adaptable to a wide
range of functional capacities. For example, a contemporary
adaptation of Iyengar Yoga, called Restorative Yoga, can
be easily customized for nearly any age, level of fitness,
body type, or chronic disease state with skillful instruction.
Placing several blankets under the upper torso while in a
savasana pose can provide initial support for the lower
back when learning to prepare the lower back for a bridge
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ALIGNING MIND AND BODY
pose (back bend) is one example of how the inclusion of
props, such as blankets, can be used to prepare an older adult
for a more difficult pose. From the viewpoint of someone
who is unfamiliar with Hatha Yoga, the popular triangle pose
(see photo below) may appear to be nothing more than a
lateral side stretch exercise. However, internally, the yogi’s
cognition is deeply entrained on the simple kinesthesis of the
pose and breath centering—nothing more and nothing less.
Many will find these attributes beneficial in managing
specific musculoskeletal health concerns and reduction of
anxiety and stress-related symptoms, but perhaps most
importantly improved self-awareness and peace of mind. The
following is a brief description of several classic and
contemporary forms of mindful exercise. It is important to
understand that each of these forms requires hundreds of
hours of personal exploration and objective feedback to
attain a sufficient level of teaching skill and knowledge of
that system’s tradition. To enumerate and discuss the many
hundreds of published original investigations particularly on
yoga, Tai Chi, and Qigong exercise is beyond the intent and
space constraints of this paper and is addressed more fully
elsewhere (1, 2). Therefore, please consider this paper to be
but a cursory and, hopefully, a helpful introduction to these
ancient forms of expressive and contemplative exercise.
2. Proprioceptive awareness. Mindful exercise is characterized
by low- to moderate-level muscular activity coupled
with mental focus on muscle and movement sense.
Essential Components of Mindful Exercise
The criteria or unitive disciplines for what constitutes
mindful exercise is likely to see changes over the next few
years as a more definitive taxonomy and health-related
outcomes measures are established. For now, the following
component criteria appear to be key prerequisites for
mindful or ‘‘mind-body’’ exercise:
Overview of Mindful Exercise Modalities
Yoga
The origins of many contemporary mind-body exercise
programs we see today lie in the Eastern disciplines of yoga
and Qigong. Yoga literally means ‘‘to yoke’’ or ‘‘union.’’
The ‘‘union’’ refers to an integration of mind, body, and
spirit. When we use the word yoga here we are referring
to Hatha Yoga. Hatha Yoga is the physical aspect of this
discipline and includes a vast repertoire of physical postures
or asanas, which are performed while sitting, standing,
or lying prone or supine on the floor. Some of the more
popular asanas in the West include (English names)
Corpse Pose, Cobra, Triangle, Bridge, Plank, Lotus,
Warrior, Downward Facing Dog, and the Sun Salutation
(a sequence of 12 poses). There is a rich body of research
on yoga particularly on Therapeutic Yoga, for which the
reader is referred to one recently published bibliography (2).
1. Meditative/contemplative. A noncompetitive, presentmoment, and nonjudgmental introspective component
that is process-centered versus being strictly outcome or
goal oriented.
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4. Anatomic alignment, such as spine, trunk, and pelvis, or
proper physical form. Disciplining oneself to a particular
movement pattern or spinal alignment holds true for
many forms of mind-body exercise but particularly
Hatha Yoga, Alexander technique, Pilates, and Tai Chi.
It also is important to note that not all mindful exercise
forms use a set sequential choreography or disciplined
anatomical alignment characteristics. Exceptions would
be Neuromuscular Integrative Action (NIA) and
expressive ethnic dance exercise, (e.g., Native American
spiritual dance that exhibits free-form movements, for
example Camai, performed by Alaskan Natives [Yupik
Eskimos] in Western Alaska).
5. Energy-centric. Awareness of the movement and flow
of one’s intrinsic energy, vital life force, chi, prana, or
other positive energy common to that described in many
traditional mindful exercise programs.
Factors Determining the Difficulty and
Intensity of Hatha Yoga Styles
The level of difficulty and physical intensity of the various
styles of Hatha Yoga depend as much upon the instructor as
the nature of the yoga poses and pose sequences themselves.
Ashtanga or ‘‘Power Yoga’’ is generally considered the most
difficult of the styles discussed. The princpal factors that
Photo courtesy of Ralph La Forge, M.S.
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3. Breath-centering. The breath is frequently cited as the
primary centering activity in mind-body exercise. There
are many breath-centering techniques used in yoga, Tai
Chi, and Qigong exercise.
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ALIGNING MIND AND BODY
determine the level of difficulty and overall intensity of the
various styles of Hatha Yoga are listed in Table 1.
The principal challenge of nearly all styles of Hatha Yoga
is to become proficient at handling increasingly greater
amounts of ‘‘resistance’’ (i.e., complexity and degree of
difficulty) in the various postures and breathing patterns
while maintaining a ‘‘homeostasis’’ of mind and body—or
the simultaneous quieting of thoughts and relaxation of
body tension. The strength, flexibility, and discipline
required to attain a near perfect stance, alignment, and
posture can take months to many years to master. It is
this physical discipline that draws many to a Hatha Yoga
practice as this process can establish a template for other
healthy lifestyle changes such as regular meditation practice
and diet. Finally, it is paramount that yogic breathing, of
which there are many techniques, be executed in synchrony
with each pose (i.e., there should be no time during the
asana during which the breath is held).
Yogic Breathing (Pranayama)
In the yogic and Qigong traditions, breathing functions
are an intermediary between the mind and body. Breath
centering itself stands as an independent method of reducing
mental tension and increasing relaxation in the short-term
and psychological well being in the long-term. Optimal
breathing is best performed by diaphragmatically breathing
(deep abdominal breathing) quietly through the nose
versus the mouth. Each breath is intentionally slow and
deep with an even distribution or smoothness of effort.
R. Sovik (3) recently published a helpful review on yogic
breathing technique. He describes optimal yogic breathing
as diaphragmatic, nasal (inhalation and exhalation), deep,
smooth, even, quiet, and free of pauses. Yogic breathing also
has been discovered as a therapeutic modality in a number
of chronic medical conditions including chronic heart
failure (4).
In Hatha Yoga, yogic breathing is combined with yoga
exercise in a very logical way. Whenever a yoga movement
or pose expands your chest or abdomen, you want to
Figure. Example of mind-body breathing practice.
INHALE. Conversely, when a movement contracts or
compresses your chest or abdomen, you want to EXHALE
(Figure).
Hatha Yoga Styles
There are many different styles of Hatha Yoga, depending
upon their historical derivation, level of mindfulness,
asana form, and the depth of integrated breath work.
The following are several methods of Hatha Yoga that
are commonly practiced throughout the United States and
Europe today:
Iyengar Yoga. Iyengar Yoga was originally developed
by B. K. S. Iyengar, who systematized more than 200
classical asanas (poses) from very simple to very difficult.
Much emphasis is placed on precise anatomic alignment,
which over the years has refined the therapeutic aspects
of yoga. Iyengar places much emphasis on breathing
(pranayama). The use of props (e.g., bolsters, blankets,
and blocks) to assist with attaining appropriate spinal
alignment is one of the characteristics of Iyengar classes.
Perhaps the most authoritative and detailed illustrated
texts on Iyengar Yoga is B.K.S. Iyengar’s Light on Yoga (5).
Restorative Yoga. This style of Hatha Yoga is a derivative
Table 1. Principal Factors Determining the Level of
Diffculty and Intensity of Hatha Yoga Styles
Pose/asana position and nature of muscular contraction
Duration of each pose
# of poses and/or pose sequences
Pace of pose sequence
Duration of session
Subject characteristics (e.g., BMI, yoga skill/efficiency)
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of the Iyengar Yoga tradition and is perhaps most
appropriate for those who are just embarking on a yoga
program because of the use of props (e.g., blankets,
pillows, lumbar and neck rolls, and bolsters) and the
elementary but progressive nature of the poses. Judith
Lasater and others have introduced this form of Iyengar
Yoga. Restorative Yoga is easier and more relaxing for
those who are nonambulatory or relatively weak or
fatigued, or for those who practice yoga during peak
stressful periods in life. Some of the more popular poses
in this form are legs-up-the-wall, supported half-dog,
chair forward bend, and half-wall hang (6).
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Hatha Yoga with the contemplative meditation of
Raja Yoga.
Integral Yoga. This yoga form gently stretches,
strengthens, and calms the body and mind. Includes
comfortable postures, deep relaxation, and breathing
practices. This form of yoga places significant emphasis
upon diet and is used in Dr. Dean Ornish’s heart
disease reversal programs around the United States (8).
Bikram Yoga. Bikram Yoga is a vigorous 90-minute,
26-pose series designed to warm and stretch muscles,
ligaments, and tendons in a particular sequence. Since
most Bikram studios are heated from 90–1058, the
participant needs to have a large towel, a washcloth
(sometimes two), and a water bottle for class.
Kundalini Yoga. Also called the yoga of awareness,
Photo courtesy of Ralph La Forge, M.S.
Ashtanga Yoga. This is the ancient system of Hatha
Yoga currently taught by Pattabhi Jois in Mysore,
India. This method synchronizes a progressive series of
postures with a specific breathing method (ujjayi
pranayama). The asanas in Ashtanga Yoga are sequenced
in groups of poses ranging from moderate to very
difficult. The sequence pace and pose difficulty is what
often characterizes Ashtanga as ‘‘Power Yoga.’’ Ashtanga
places equal emphasis on strength, flexibility, and mental
and physical stamina.
Anusara Yoga. Founded by John Friend of Shenandoah
Texas, this form of Hatha Yoga closely resembles Iyengar
and stresses three focus points: attitude, alignment,
and action. Participants are taught to be cognizant
of their ‘‘key power center’’ or focal point—the point
during an asana at which most of the body weight or
musculoskeletal force is placed.
Viniyoga. This is a softer and more individualized form
of Hatha Yoga. One key feature is the careful integration
of the flow of breath with movement of the spine.
Emphasis is placed upon breathing (pranayama) and
coordination of breath and movement. Viniyoga also is
known for therapeutic application of the classical asanas
or poses. Viniyoga is usually taught on a one-on-one
basis. Gary Kraftsow’s text (7) is a contemporary
descriptive work on Viniyoga.
Kripalu Yoga. A three-level style of Hatha Yoga
customized to the needs of Western students. The first
stage teaches the basic mechanics of the postures
including body alignment and coordination of breath
and movement. Stage two includes a prolonged holding
of the poses as the student learns to practice a disciplined
mental concentration. Stage three involves a spontaneous
moving meditation set to the individual’s internal
awareness and energy. The Kripalu method of teaching
and practicing yoga blends the physical postures of
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Kundalini Yoga’s principal purpose is to awaken the
serpent power (kundalini or coiled-up energy) with
postures, breath control, chanting, and meditation.
Originated by Yogi Bhajan, each class usually entails
spine and flexibility warm-up, specific asana sequences
commensurate with one’s ‘‘coiled up energy,’’ and
relaxation. Each asana is symbolic of a life habit and
emotion with a specific associated breath.
Sivananda Yoga. A style of Classic Yoga with traditional
poses, breathing exercises, and relaxation. This style
teaches 12 postures comprising the Sun Salutation
sequence and can be readily adapted to beginners or
those who have low functional capacities. The Sivananda
Yoga Vedanta Center of New York has trained more
than 15,000 yoga teachers worldwide and is widely
respected for teaching authentic Hatha Yoga.
Qigong Exercise
Perhaps the simplest (and most practiced worldwide) form
of mindful exercise is Qigong exercise. Qigong is a system of
self-healing exercise and meditation that includes healing
postures, movement, self massage, breath work, and
meditation. Qigong exercise, otherwise known as Chinese
Health Exercise, has a heritage dating back more than 3,000
years. Qigong movements are executed at very low energy
expenditure levels, usually between 2–4 METs and include
standing, sitting, and supine positions. For this reason
Qigong exercise is nearly perfectly suited for seniors and
those with disabilities. There are many Qigong exercise
styles, and all are based upon balance, relaxation, breathing,
and good posture. Some are named after animals whose
movements they imitate, such as Dragon, Swan, Crane,
Snake, Wild Goose, and Animal Frolics styles. Qigong
culture holds that inhaling brings positive qi into your body
and is usually accompanied with an ‘‘opening’’ movement
(e.g., arms opening away from the body) while exhaling
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ALIGNING MIND AND BODY
releases the negative qi and accompanies a ‘‘closing’’
movement (e.g., arms back to the body). Taiji Qigong is
ideal as a preparation for higher intensity conditioning
exercise or as a cool-down. For those interested in reviewing
a large body of Qigong and Tai Chi research, the Qigong
database is the most assessable and complete research
repositories anywhere with more than 3,500 research
abstracts and reviews (9).
Tai Chi
Tai Chi (shorthand for Tai Chi Chuan or Taijiquan) is
one form of the more ancient practice of Qigong (Chinese
health exercise). Tai Chi Chuan is a complex martial arts
choreography of 108 flowing graceful movements that can
be practiced for health, meditation, and self defense. There
is abundant research on Tai Chi especially with reference
to health improvement. For example, over the last decade
there has been a number of controlled trials demonstrating
improved balance, reduction in falls, and increased
functionality in seniors (10, 11).
There are numerous forms or styles of Tai Chi Chuan,
for example, the original Chen or the relatively more
recent Yang, Wu, and Chang styles. Each form emphasizes
a particular aspect, such as breathing, generating power,
or relaxation. Some styles have a short form that may be
more adaptable to those with disabilities. In Tai Chi,
students are taught to allow the practice to evolve into a
free-flow exercise such that the movements and breathing
become one unified energy (qi) flow. Tai Chi Chih,
developed by American Justin Stone, is a simpler form of
Tai Chi Chuan and consists of a series of 20 movements
and one ending pose. Qigong exercise (Chinese health
exercise) involves even a simpler set of movements than
its martial arts relative Tai Chi.
Original Chen form. The original Chen style (old form)
is thought to be the template form from which the
more recent Wu, Yang, and Sung forms descended.
Yang Style. Originated by Yang Luchan in the
1800s, the Yang form is the most widely practiced
form in the West today. The original Yang form
consists of 108 movements (Yang Long Form); however,
the Yang 24-Short Form is a popular modification
practiced today.
Chang Style. A relatively new style of Tai Chi developed
by Chang Tung-Sheng in the 1930s. Chang style consists
of more than 100 movements and is based upon
modifications to the Yang Long Form.
Wu Style. This style of Tai Chi was developed by Master
Wu Chien-Chuan and is second in popularity only to
Yang Style Tai Chi. Wu style is an easier form of Tai Chi
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with smaller steps and smaller circular forms, and its
movements involve less twisting and impose less stress on
the legs and knees. The condensed form of Wu style
includes 36 postures.
Sun Style. Developed by Sun Lu-Tang in the late 1800s,
Sun style Tai Chi combines elements of Wu and Yang
style Tai Chi.
Contemporary Mindful Exercise Forms
Since the early 1980s, numerous mindful exercise program
derivatives have evolved from the classic traditions of
Qigong, Tai Chi, and yoga. Some of these contemporary
forms are NIA, Chi Ball, Meditation Walking, E-Motion,
Brain Gym, Yogarobics, Yogilates, Chi Running, Aqua
Tai Chi, Yo Chi, Flow Motion, mind-body circuit exercise,
and many ethnic dance routines. The Asian martial arts
(e.g., Aikido, Karate, Tae Kwon Do, Kempo, and Judo) also
share many of the characteristics of early classic forms such
as Tai Chi. Pilates, Alexander, Feldenkrais, and various
modern Hatha Yoga styles have likewise matured as
respected mindful exercise and rehabilitative methods as
their techniques have been largely standardized over the
last three decades.
Pilates
The Pilates method was developed by German immigrant
J. H. Pilates in the early 20th century. Pilates is an extremely
orderly system of slow, controlled, distinct movements that
clearly demand a profound internal cognitive focus. This
method is essentially divided into two modalities, floor or
mat work and the work on the resistance equipment that
Pilates developed, called the Universal Reformer. Mat work
is taught in either a group or private setting, whereas work
on the equipment is generally learned one-on-one or in
small groups. Pilates is essentially a form of movement
re-education in which the student learns to overcome
faulty compensatory movement patterns. These inefficient
movement patterns are broken down into components by
using springs (a component of specialized equipment called
a Reformer) and changing the body’s orientation to gravity.
Pilates exercises are designed to facilitate more efficient
movement behavior by allowing the student to be in a
position that minimizes undesirable muscle activity that
can cause early fatigue and lead to injury. Performing
Pilates exercise is more about how to move, not how fast,
how far, or how much. Pilates equipment, for example,
the Reformer, is constructed in a manner that can
accommodate many human anatomic variations and can
be adjusted such that similar properties of movement
sequencing can be applied to a variety of body types and
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ALIGNING MIND AND BODY
limb/torso lengths. Pilates is advantageous for those who
desire individualized low-impact exercise to improve
posture, flexibility, and functionality. Other benefits of a
Pilates training program are increased muscular strength
and flexibility particularly of the torso and abdominal
regions, an improved balance of strength and flexibility,
and the potential for injury prevention. One recent
observational prospective study demonstrated measurable
increases in lower back and hamstring flexibility after
six months of training (12).
somatically based educational methods. The first method,
Awareness Through Movement (ATM), is a verbally directed
technique designed for group work. The second method,
Functional Integration, is a nonverbal manual contact
technique designed for people desiring or requiring more
Table 2. Indications and Research-supported
Benefits of Hatha Yoga and Tai Chi Exercise
Programs
Cardiorespiratory Benefits
NIA Technique
The Neuromuscular Integrative Action (NIA) technique
was created by Debbie and Carlos Rosas of Portland,
Oregon in 1983 and represents a composite of both Eastern
and Western mind-body exercise influence and has grown
in popularity in many health clubs and fitness centers
throughout the United States. NIA classes blend movements
and concepts from a diversity of cultures, including Tai
Chi, yoga, martial arts, and ethnic and modern dance.
In this sense, NIA is a near ‘‘pure’’ mindful exercise
modality because of its composite make-up of classic and
contemporary forms. The NIA technique is based upon
a process termed ‘‘the body’s way’’ and incorporates 9
movement energies, 13 primary principles, and 52 basic
moves (13). Unlike other mindful exercise programs, NIA
also includes a moderate-level aerobic component to address
cardiorespiratory endurance. The aerobic segment is
designed to foster creativity and spontaneity rather than
strict adherence to standard group movement patterns.
Participants are taught to move with self expression and
couple movement tempo with their emotion.
Alexander Technique
The Alexander technique, as established by Frederick
Alexander in the late 19th century, is a method that teaches
the transformation of neuromuscular habits by helping an
individual to focus upon sensory experiences. It corrects
unconscious habits of posture and movement that may be
precursors to injuries. This method is useful for individuals
with disc trouble, sciatica, low back pain, whiplash injury,
shoulder-arm pain, neck pain, and arthritis and also for
athletes who wish to move with more ease and greater
coordination. The Alexander technique is taught one-on-one
or in small groups by an Alexander-certified teacher.
Feldenkrais Method
The Feldenkrais method was developed by the Russian
Moshe Feldenkrais in 1904 and consists of two interrelated,
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ACSM’S HEALTH & FITNESS JOURNALA
Decreased resting systolic blood pressure
Increased pulmonary function (e.g., FEV-1)
Improved respiratory function in patients with asthma
Increased parasympathetic tone, increased heart rate
variability
Decreased blood lactate and resting oxygen consumption
Enhanced arterial endothelial function
Improved cardiovascular disease risk factor profile
(e.g., reduced blood lipids)
Musculoskeletal Benefits
Increased muscular strength and flexibility
Increased neuromuscular balance
Improved posture
Decreased fracture risk and falls in seniors
Psychophysiological Benefits
Increased cognitive performance
Improved relaxation and psychological well-being
Decreased stress hormones (e.g., norepinephrine, cortisol)
Decreased anxiety and depression scores
Reduction in frequency of panic episodes
Reduced physiological and psychological response to
threat or stress
Decreased symptoms associated with pain, angina,
asthma, chronic fatigue
Improved sleep quality
Other Outcomes/Benefits
Increased physical functioning in older persons
Improved glucose tolerance
Decreased HbA1c (glycated hemoglobin) and
C-peptide levels in type 2 diabetes
Improvement in bar reflex function/sensitivity
Decreased obsessive-compulsive disorder symptoms
Decreased osteoarthritis symptoms
Decreased carpal tunnel symptoms
(La Forge, 2003; Khasla 2004, Qigong Database).
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ALIGNING MIND AND BODY
individualized attention. The ATM method incorporates
active movements, imagery, and other forms of directed
attention. These are gentle, nonstrenuous exercises designed
to re-educate the nervous system with the emphasis placed
upon learning how to move properly from the individual’s
own kinesthetic feedback. Sessions are taught with the
practitioner gently touching or moving the student in a
variety of ways to facilitate awareness and vitality.
Select Yoga and Tai Chi Education and
Training Resources
Yoga Alliance: www.yogaalliance.org, Ph: 877-964-2255.
Kripalu Center for Yoga and Health. Ph: 800-741-7353.
YogaFit International. info@yogafit.com, Ph: 888-786-3111.
Yoga for The West Teacher Training Course by Mara Carrico.
Ph: 760-942-4244.
Integrative Yoga Therapy. www.cruzio.com, Ph: 800-750-9642.
Conclusion
Mindful exercise creates relaxation from within by
relaxing the muscles, slowing the breathing, and most
importantly, calming the mind. There is scientific evidence
that hypertension, insulin resistance, anxiety disorders,
pain, cardiovascular disease, and depression all favorably
respond to regular participation in mindful exercise such
as Tai Chi, Qigong, and Hatha Yoga (Table 2) (1, 2).
The core benefits that these programs offer include increased
balance, strength, and flexibility as well as an immediate
source of relaxation and mental quiescence. Regular and
self regulated mindful exercise also may be ideal for
seniors and those with stable chronic disease because of
its portability and relative low-intensity nature. Arguably,
there are many benefits extolled by mindful exercise
organizations and practitioners that have yet to be
confirmed by controlled research, for instance, objective
measures of muscle morphology changes, improved
function of select organs, and reversal of chronic disease.
As research interest and funding increase, so will the
number of more meaningful published outcome trials.
Two particularly worthy research issues are discriminating
benefit differences between styles of Hatha Yoga therapy
and objective muscular fitness and functional outcomes
with Pilates training. Finally, consensus teaching and
performance guidelines on mature forms of mindful
exercise, particularly Hatha Yoga, are continuing to evolve
and should soon be included in respected exercise science
publications that recommend the appropriate quality and
quantity of exercise for primary and secondary prevention
programs.
Ralph La Forge, M.S., is a physiologist
and managing director of the Duke Lipid
Disorder and Disease Management Training
Program at Duke University Medical Center,
Division of Endocrinology, Metabolism and
Nutrition. He also is senior faculty for the
Metabolic Syndrome Initiative for the U.S.
Indian Health Service in Santa Fe, New Mexico.
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Qigong Institute. www.qigonginstitute.com, Ph: 415-323-1221.
National Qigong Association USA. www.nqa.org, Ph: 218-365-6330.
Justin Stone’s Tai Chi Chih. www.taichichih.com.
NIA Teacher Training Programs. http://www.nia-nia.com/Company/becomeateacher.
html/, Ph: 1-800-762-5762.
Pilates Method Alliance. www.pilatesmethodalliance. org, Ph: 866-573-4945.
Recommended Readings
Carrico, M. Yoga Journal’s Yoga Basics. New York: Henry Holt, 1997.
Cohen, K. S. The Way of Qigong. New York: Ballantine Books, 1997.
Dong, P., and A. Esser. Chi Gong: The Ancient Chinese Way to Health.
New York: Marlowe & Co., 1999.
Huang, A. Complete Tai-Chi. Tokyo: Charles Tuttle Co., 1993.
Miller, B. S. Yoga: Discipline of Freedom. New York: Bantam Books, 1995.
Pilates, J., W. Miller, and J. Robbins. A Pilates Primer: the Millennium Edition.
Presentation Dynamics, Inc., 2000.
Stewart, K. Pilates for Beginners. HarperResource, 2001.
Tse, M. Qigong for Health and Vitality. New York: St. Martin’s Griffin,
1995.
References
1.
La Forge, R. Mind-body exercise for personal trainers. In: American
Council on Exercise Personal Trainer Manual. 3rd edition. (Appendix).
San Diego: American Council on Exercise, 2003.
2.
Khalsa, S.B. Yoga as a therapeutic intervention: A bibliometric analysis
of published research studies. Indian Journal of Physiology and
Pharmacology. 48:269–285, 2004.
3.
Sovik, R. The Science of Breathing—The Yogic View. Mayer, E.A.,
and C.B. Sayer (Eds). Progress in Brain Research 122:491–505.
Elsevier Science BV, 2000.
4.
Bernardi, L., P.C. Spicuzza, J. Bellwon, et al. Slow breathing increases
arterial baroreflex sensitivity in patients with chronic heart failure.
Circulation 105:143–145, 2002.
5.
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ALIGNING MIND AND BODY
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Condensed Version and
Bottom Line
Mindful Exercise Teacher
Training Resources
There are many teacher training and certification
programs for prospective Tai Chi, Qigong, NIA, Pilates,
and particularly yoga teachers. Unlike many exercise
instructor certification programs, such as ACSM, ACE,
and AFAA, most of these programs do not follow a
standardized set of practice guidelines that cover a core
curriculum such as exercise, pre-exercise assessment,
program implementation, and exercise safety. This does
not mean that there are not many well planned and
professionally conducted yoga, Tai Chi, and Pilates
teacher training programs; however, historically there
have been no central practice guidelines or regulations
governing core material in such programs. Perhaps, in
the case of some of the more classic forms (e.g., yoga
and Tai Chi), this is because many of these steadfastly
adhere to traditional ethnic heritages and teachings or
Mindful exercise can complement and can serve as
an alternative to conventional exercise programming
provided the participant understands the purpose and
nature of the mindful exercise modality. The purpose
of this article is to introduce health/fitness
professional body establishing teacher standards is the
Yoga Alliance. This organization maintains a national
registry of yoga teachers and schools who meet the
professionals to the scope and purpose of mind-body
(mindful) exercise and to illustrate the tenets of
Alliance’s recommended educational standards and
strongly encourages the inclusion of core competencies.
several classic and contemporary forms. Competently
The Pilates Method Alliance, a non-profit organization
dedicated to the teachings of Joseph and Clara Pilates,
taught mind-body exercise programs have become
well established in health/fitness centers throughout
ACSM’S HEALTH & FITNESS JOURNALA
also is dedicated to establishing certification and
continuing education standards for Pilates professionals.
North America.
14
sutras in an effort to maintain a level of purity and respect
for the respective tradition. For yoga, one promising new
SEPTEMBER/OCTOBER 2005
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VOL. 9, NO. 5