Merriam-Webster's Medical Dictionary defines stamina as the strength or vigor of bodily constitution and the capacity to withstand fatigue or disease. Yoga is designed to challenge you physically and mentally. Use yoga to enhance your mental and physical stamina through the development of mental focus, breath control and body awareness.
History
Most styles of yoga are based on an eight-limbed path described in a 2,000-year-old text called the "Yoga Sutra." The eight-limbed path of yoga includes physical postures, a breathing practice called "pranayama," ethical behaviors and progressive steps in concentration and meditation that can lead you to a calmer and more focused state of mind. This state of mind is intended to enhance your mental stamina when confronted with the physical and emotional struggles you face every day.
The Facts
The 2005 issue of "The Physician and Sports Medicine" claims that yoga can positively effect flexibility, mood, breath regulation and relaxation---all of which can play a major role in performance and stress reduction. A 2009 issue of the "Annals of the New York Academy of Sciences" suggests that pranayama can rapidly bring the mind to the present moment and reduce stress. In this study researchers also identify that pranayama's ability to reduce stress can enable you to "rapidly and compassionately relieve many forms of suffering."
Considerations
According to TKV Desikachar, author of "The Heart of Yoga," yoga can help you identify obstacles in your life and can give you the mental stamina to overcome them. Start by incorporating five to ten minutes of pranayama into your daily routine. "Ujjayi" is one form of pranayama, which can help you regain focus and calm your mind. Inhale through your nose and exhale through an open mouth. Imagine a small mirror resting inches away from your mouth, as you exhale elongate and intensify the breath in an attempt to "fog" the imaginary mirror. Now close your mouth, inhale and exhale through your nose with the same intensity as before. Focus on the soothing "sound" of your exhale. Repeat for several breaths.
Implications
Commit to a weekly physical yoga practice to build your stamina. The standing yoga poses are designed to challenge your physical strength and endurance as they require the muscles of the upper and lower body to engage to sustain the pose for several breaths. In his book, "The Heart of Yoga," TKV Desikachar also suggests the use of meditation to enhance mental stamina. Visualize an object that brings peace to your mind. Sit in a comfortable position and focus on that object alone. When your mind waivers use the "Ujjayi" breath to regain your focus and build your mental stamina.
Warning
Dr. Timothy McCall, author of "Yoga As Medicine," says that yoga can be highly beneficial for beginners but without proper instruction injury can occur. To reduce the chances of injury you must maintain proper positioning and alignment of the body. Consult with a yoga teacher, take a yoga class, watch a yoga video or purchase a yoga book to learn how to safely perform each pose.
References
- "The Physician and Sports Medicine"; Beyond the mind-body exercise hype; JC Ives and J Sosnoff; March; 2000
- "Annals of the New York Academy of Sciences" Yoga Breathing, Meditation, and Longevity; RP Brown and PL Gerbarg; August; 2009
- "Heart of Yoga"; TKV Desikachar; 1995
- "Yoga As Medicine: Timothy McCall, M.D.; 2007
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