Yoga has a great deal of benefits on your overall health and well being; we will look at the benefits of yoga for health, poses, yoga for beginners(like me) and much more.
Whenever I hear the word YOGA, Janelle Monae’s song yoga(baby bend over, baby bend over, let me see you do that yoga) LOL! If I am being honest, I have never tried out yoga; but post article I am excited to try.
Yoga
First, lets understand its origin – The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’ dating back to 2700 B.C., has proved itself catering to both material and spiritual upliftment of humanity. It originated in Ancient India and developed as a spiritual practice by the Indus-Sarasvati civilization as a means to further spiritual growth and the mind and body connection.
Yoga has long been performed by a number of religious groups, including Hindus, Jains, and Buddhists. It rose to prominence in the West during the 19th and early 20th centuries, thanks in part to the efforts of famous instructors such as Swami Vivekananda and Paramahansa Yogananda.
While yoga has its roots in ancient spiritual traditions, it is now widely practiced as a form of exercise and stress reduction. Today, it is practiced all around the world, with an array of styles and techniques. While some people continue to practice for spiritual or religious reasons, many more do so for physical and mental health advantages. For more info about the origin and history, go here
You can define yoga as a spiritual discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. It is a physical, mental, and spiritual practices or disciplines that aim to unite the mind, body, and spirit. is a mind and body practice that can build strength and flexibility.
Yoga typically involves:
- Physical postures (asanas): A series of poses designed to increase flexibility, strength, and balance.
- Breathing exercises (pranayama): Techniques for controlling and regulating breath, such as deep breathing and pranayama (yogic breathing exercises).
- Meditation: Practices to calm the mind and increase focus and awareness.
Types of yoga poses
Not every type of yoga is suitable for everyone, depending on their physical limitations or personal goals. It is advised you pick the one you are comfortable with. Here are the common types/poses/styles of yoga:
1. Hatha Yoga:
A general term for various styles of yoga, often focusing on physical postures (asanas). Hatha yoga focuses on strengthening, relaxation and flexibility. You move from one pose to another, holding each for several breaths. Your instructor provides detailed instructions throughout the class.
2. Vinyasa Yoga:
A dynamic style that links breath with movement. Also known as “flow yoga”, this style links movement and breath in a rhythmic flow. It’s considered an athletic style, but it can also be meditative.
Vinyasa yoga features:
- Quick flow from one pose to the next.
- Repeated sequences of poses.
- Breath-based movement.
- Brief hold of each pose.
3. Restorative and Yin Yoga:
A gentle style that emphasizes relaxation and stress reduction. Restorative and Yin yoga are two types of slow, meditative, floor-based yoga. Both offer stillness and an opportunity to rest and recharge. But each has a unique goal. The main features of Yin yoga are:
- Floor-based stretches you hold for several minutes.
- Focused breathwork to help you relax into the stretch.
- Use of props to help you get into position.
Restorative yoga aims for complete mental and physical relaxation. In restorative yoga, you:
- Gently stretch using props to support your body and take pressure off of your joints.
- Hold each pose for 10 minutes or longer.
4. Power Yoga:
A more vigorous style that builds strength and endurance. Power yoga, unlike Ashtanga yoga, is a flowing, athletic class that combines breath and movement for a full-body workout. Some studios offer heated classes to increase sweating, and some classes are set to music. Power yoga is great for burning calories, increasing strength, and endurance. Each studio and instructor has their own style. Check here for poses.
5. Iyengar Yoga:
Developed by B.K.S. Iyenga, it focuses on precise alignment and the use of props such as chairs, blocks and straps. It’s a slow, strong practice that includes standing and seated poses held for longer periods. Props help people achieve postures while maintaining proper alignment.
5. Bikram yoga:
Performed in a heated studio and are intense and challenging. It includes 26 fixed poses and two breathing exercises you perform in the same order each class. The benefit of the heat is that it allows your body to open up and stretch beyond your usual flexibility- because you sweat a lot, proper hydration is essential. Bikram yoga, named after its founder Bikram Choudhury, is a 90-minute class in a room heated to 104 degrees Fahrenheit (40 degrees Celsius).
6. Ashtanga yoga:
The levels range from beginner to advanced, but even the lowest levels are tough. The primary series (the easiest level) lasts 90 minutes and consists of backbends and headstands. As with other yoga styles, your breath and mind are crucial as you move through the poses.
For more poses, here
Yoga benefits – Yoga for health
It’s important to remember that the specific effects of yoga can vary depending on the style of yoga practiced, the individual’s experience level, and other factors.
- Improves flexibility and balance
- Improves mental health
- Strength training
- Reduce anxiety
- Improve quality of life
- Boost immunity
- Improve heart function
- Improve sleep
- Increase self esteem
- Promote better posture
- Manage burnout
- Reduce stress
- Improve your coordination
- Improve your concentration
- Aid with digestion
- Promotes better self-care
Yoga for stress relief and anxiety
Imagine your nervous system like a seesaw. One side is the “fight-or-flight” (sympathetic) response, and the other is the “rest-and-digest” (parasympathetic) response. When you’re stressed, the “fight-or-flight” side is dominant. Yoga helps to tip the scales back towards the “rest-and-digest” side, promoting relaxation and reducing the harmful effects of chronic stress.
Yoga, especially restorative and gentle styles, promotes relaxation and activates the parasympathetic nervous system, often referred to as the “rest and digest” system. This counteracts the “fight-or-flight” response of the sympathetic nervous system, which is dominant during stress. Studies have shown that regular yoga practice can significantly reduce the levels of cortisol, the primary stress hormone. Lower cortisol levels are associated with reduced anxiety, improved mood, and better sleep quality.
Yoga practices like deep breathing exercises can increase heart rate variability, an indicator of a healthy and resilient nervous system. Yoga may also influence the production of neurotransmitters like GABA (gamma-aminobutyric acid), a calming neurotransmitter that helps reduce anxiety and promote relaxation.
Yoga for back pain
Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.
Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.
Yoga for Sleep
As mentioned earlier, yoga helps reduce stress hormones like cortisol. Lower stress levels promote relaxation and better sleep quality. Yoga poses that involve deep stretching and relaxation, such as restorative yoga, can help calm the mind and prepare the body for sleep.
Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.
Yoga for Athletes
Improved flexibility can enhance athletic performance by increasing range of motion and preventing injuries. A strong core is essential for optimal athletic performance in many sports. Many yoga poses challenge balance and coordination, which can be beneficial for athletes in various sports. Yoga can improve focus and concentration, which are crucial for peak athletic performance. Yoga can help athletes manage stress and anxiety associated with competition.
Yoga on mental health
Yoga significantly benefits mental health by reducing stress and anxiety, improving mood, and increasing mindfulness. It promotes relaxation, boosts mood-enhancing neurotransmitters, and cultivates a sense of inner peace and well-being.
Yoga for beginners
Begin with a beginner-friendly yoga class. Wear comfortable clothing and listen to your body. Focus on your breath and don’t hesitate to ask questions. Find a style you enjoy and practice consistently for the best results.
The connection between Yoga and Mindfulness
Yoga and mindfulness share a strong connection. Yoga, through its focus on physical postures, breath control, and meditation, cultivates present moment awareness – a core principle of mindfulness.
Mindful yoga emphasizes connecting with your breath and body during each movement, observing sensations without judgment. These physical and mental practices enhances the benefits of both yoga and mindfulness, leading to increased stress reduction, improved emotional regulation, and a deeper sense of well-being.
How to incorporate yoga into daily life
- Set a time and place: Choose a specific time and place to practice yoga.
- Start small: Begin with a small practice and be consistent.
- Make it a habit: Turn yoga into a habit in your daily routine.
- Practice mindfulness: Yoga can help you be more aware of the present moment. You can practice mindfulness during your commute or when you’re feeling overwhelmed.
- Take yoga breaks: Take yoga breaks throughout the day.
- End your day with meditation: Meditation can help you end your day peacefully.
- Create a dedicated yoga space: Having a quiet, dedicated space can help you practice yoga without interruption and can also motivate you.
- Explore online yoga classes: There are many online yoga classes available to help you maintain a daily practice at home.
- Practice yoga in the evening: An evening yoga practice can help you fall asleep faster and get better sleep.
Sources: https://medlineplus.gov/, https://www.medicalnewstoday.com/, https://www.healthline.com/, https://www.hopkinsmedicine.org/, https://health.clevelandclinic.org/
