Yoga is a form of exercise that utilizes more than just the body. Basic yoga postures and exercises can be done by just about anyone and can help you strengthen and tone your muscles. Yoga poses are used to help with balance, breathing and attaining inner peace. The basic yoga poses are designed for the beginner, while the poses can be held longer or deeper by those with more experience.
History
Yoga is believed to be about 5,000 years old, since ancient stone carvings illustrating yoga positions have been found in archaeological digs dating back to 3000 B.C. Theories of yoga deriving from Shamanism or Hinduism exist among scholars and academics due to similarities in practice, according to the Secrets of Yoga and the American Yoga Association. But yoga has always held the central goal of health and well-being. Yoga came to America in the 19th century but was more widely embraced in the 20th century.
Identification
Yoga is more than just exercise; for some it is a way to transcend the earthly realm and become one with their surroundings. The goal of yoga is to encourage energy flow and circulation to different parts of the body, according to the Secrets of Yoga. Yoga also is a spiritual practice that brings mind and body together through exercise, breathing and meditation, according to the American Yoga Association. Yoga breathing teaches that breath is the source of life for the body and mind.
Types
Yoga has a variety of schools of practice, but the most well known is hatha, which involves physical movements, postures and breathing. For basic yoga, warm-up exercises and stretching help your body condition itself for poses. There are standing and sitting postures or exercises, and five basic poses include standing forward bend, warrior one, neck rolls, seated spinal twist and the cobra.
Execution
The cobra pose is done on the floor with your stomach side down. Stretch out your body and spread your hands on the floor under your shoulders while keeping your elbows close to your sides. Pressing your lower body into the floor, inhale, straighten your arms and lift your chest. Hold for 15 to 30 seconds, breathe slowly, release and lie flat while exhaling. The seated spinal twist is done sitting on the floor sideways, knees together with ankles directly below. Inhale, and when exhaling, twist to the right and hold for 30 to 60 seconds. Repeat this for the left side. For a neck roll, exhale and comfortably touch your chin to your chest. Hold for 15 to 30 seconds. Inhale and return your head to center. Repeat this for your left and right side. Warrior one begins by standing squarely. Keeping your feet about hip-width apart, step forward into a high-lunge position. Pivot your back foot 45 degrees with your bent knee directly over your ankle. While inhaling, raise your arms over your head with your palms facing each other. Drop your shoulders and press your chest forward. Hold for four to eight breaths. Start the standing forward bend with your knees straight. As you exhale, bend from your hips forward, let your head hang forward and touch your fingers to the floor. Hold for 30 to 60 seconds. When you inhale, return to the standing position.
Warnings
Even those with physical limitations can participate in yoga. If you think you may have a problem, consult your doctor before starting a yoga routine. Know your body and don't push it beyond its comfort level. Yoga is not meant to be painful. Even children can practice yoga, but precautions should be taken as some forms require top physical condition and are not recommended for children, according to the Mayo Clinic.
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