YOGA AND ITS BENEFITS

Yoga for Exercise

Yoga began not as a form of physical exercise, but as a practice to achieve spiritual enlightenment and mental discipline. It originated in India about 5,000 years ago, first    appearing in religious texts recorded by priests. The word yoga comes from the Sanskrit “Yuj,” meaning “to yoke” or “to unite,” which conveys the goal of connecting the mind,   body, and spirit through breathing, meditation, and poses. Yoga did not appear in the U.S. until the late 1800s, where it evolved to place greater emphasis on physical fitness through poses and postures (asanas) and breathing techniques (pranayama) than on spirituality and meditation (dhyana). Some estimates suggest that 300 million people worldwide practice yoga. There are more than a dozen styles of yoga, but most combine poses and movements with breathing exercises and relaxation. Some types incorporate meditation.  

Popular Types of Yoga in the U.S.

·         Hatha. This includes a mix of styles that focuses on balance, strength, flexibility, breathing, and meditation. The practice tends to be less vigorous, so that beginners to yoga might start here.

·         Vinyasa. Also referred to as “flow yoga” or “vinyasa flow,” this more vigorous style emphasizes breathing in a specific way that matches the flowing movements of the poses. The movements are continuous, moving from one sequence to the next, and therefore it can raise the heart rate and body temperature.

·         Ashtanga. This type is highly structured, with specific poses taught in six rounds with increasing difficulty. It is a vigorous and faster paced yoga with one pose flowing into the next, and may include a spiritual component. Music is not typically used and a class can last from 90 minutes to two hours. Students are encouraged to move at their own pace but to also challenge themselves.

·         Kundalini. This type focuses primarily on “life force energy” also referred to as “prana,” or the Chinese term “chi.” It includes movements that stimulate energy to reduce stress and negative thoughts. A mantra (a statement to help focus thoughts) is introduced, followed by breathing exercises and progressive poses. Meditation and chanting or singing are sometimes included.

·         Bikram. This type uses high heat to promote sweating and to relax the muscles quickly and increase circulation. The room temperature is set to 95-104 F, with a humidity of about 40%. Similar to ashtanga yoga, the sessions include a specific sequence of poses and last for about 90 minutes.

·         Iyengar. This style strongly emphasizes proper alignment of the body throughout the practice, and holds poses for longer durations. Yoga props like blocks, bolsters, straps, chairs, and even a wall are used to help achieve alignment if a student has an injury, lacks range of motion, or is weak in a specific body part. It is usually a slower-paced style with instructors paying close attention to and correcting their students’ form, making it a good choice for a beginner or those with injuries.

·         Yin. This style moves at a slower pace and focuses on holding each pose for an extended time, up to 5 minutes. This stretch-based yoga style helps to release tension and increase blood circulation to the joints like the knees, hips, shoulder, neck, and ankles. It increases flexibility and promotes relaxation.   Read More