Yoga is a form of exercise using both posture and breathing techniques to simultaneously strengthen and stretch the body, while at the same time focusing and relaxing the mind. Many people believe that not only does yoga provide them physical health benefits, but that it also promotes a sense of calm and a positive outlook on life.
Definition
In yoga, a posture or pose is called an "asana," which in Hindi means "seat," according to the website Yoga Basics. The asanas are just one part of classical yoga, which is a spiritual practice developed over the centuries in India. The poses were intended to prepare the body and focus the mind for a prolonged period of meditation. Although we may think of yoga postures as simply stretching, they were originally intended to open the body's energy channels or chakras.
Uses
Yoga is many things to different people, and you can take away from your practice what is most important to you. Some people are attracted to yoga simply as a method of relaxation and stress relief. Others find that yoga increases their ability to concentrate, or improves their form in other sports. Still others practice yoga as a way of life and a method of meditation.
Method
Yoga Basics recommends that you start practicing yoga slowly, and increase your ability by holding postures for longer periods of time and gradually adding more advanced postures to your practice. Additionally, you can start moving more quickly from one posture to the next as you become more proficient. Wear loose, comfortable clothing when doing yoga, and aim for a daily practice of between 15 and 90 minutes, from one to six days per week.
Types
There are a wide variety of yoga poses, from simple to advanced postures. Seated postures such as the cross-legged easy pose are suitable for beginning students, and usually focus more on flexibility than strength. Twist poses, such as threading the needle, focus on flexibility of the back and spine, while hip opening poses like the full lotus increase hip flexibility. In inversion postures such as plow, the head is lower than the body. Yoga classes also feature poses like plank to strengthen the core, and tree to improve balance. You can practice each pose in isolation, if desired. A class in which students move from one pose to the next without pause can provide an intense workout.
Warning
Those with certain health conditions may need to modify or even completely avoid particular yoga postures. For example, those with knee injuries should avoid postures such as pigeon or lotus, which can place excessive pressure on the knees. If you are pregnant, you will need to make modifications for some yoga poses, avoiding those such as cobra or bow pose that would place pressure on the abdomen. On the other hand, certain postures can be therapeutic for particular health problems. Poses such as cat and cow are recommended for many conditions including anxiety, back pain, neck pain and insomnia, according to the website Yoga Journal.
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