Yoga is a form of exercise focusing on full body stretches, deep-breathing techniques and meditation. Yoga begins with a warm-up workout, followed by a variety of postures aimed to stretch and strengthen the muscles. At the end of a workout, students meditate to quiet the mind and relax the muscles. Throughout each phase, students are expected to practice deep-breathing techniques. The main branches of yoga include Hatha yoga, Bhakti yoga, Jnana yoga, Karma yoga, Raja yoga and Tantra yoga. The focuses of a workout vary depending on which branch of yoga you are practicing.
Warm-Up
Warming up before yoga not only prepares your body for activity, but can also lead to a more effective workout. Light exercise and basic stretches, such as elbow twists and shoulder and leg lifts, increase blood flow and improve muscle elasticity. Other warm-up exercises include shoulder rolls, neck and shoulder stretches and bending at the waist.
Poses
Poses vary in difficulty, depending on the type of yoga practiced. Hatha yoga, the most popular form of yoga practiced in the United States, requires a less intense workout from its practitioners and allows you to move gradually from one pose to the next. Power yoga, or Ashtanga yoga, on the other hand, requires students to flow quickly through each pose. The poses are more difficult than in Hatha yoga, as well. Some forms of yoga, such as Viniyoga, adapt to the needs of the student.
Common poses include the Plank, the Cobra, Warrior I, Warrior II, Downward-Facing Dog, Upward-Facing Dog, Chair Flow and Sun Salutation.
Meditation
Some forms of yoga focus heavily on meditation and relaxation during a pose or following a workout, whereas others place more importance on the poses themselves. Meditation quiets the mind and relaxes the body, lowering blood pressure and slowing breathing.
Breathing
When holding each pose, you should focus on your breathing. Slow, deep breaths improve blood circulation, reduce anxiety and stress, relax muscles and deliver oxygen to the brain. Deep, focused breathing is also a central part of proper meditation.
References
- University of Maryland: Medical Center: Yoga
- "American Yoga Association Beginner's Manual"; Alice Christensen; 1987
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