Although many forms of the hatha (forceful) branch of yoga provide complete body workouts, there is much more to yoga than poses. Patanjali, one of the first yogis to outline the basics of yoga in the "Yoga Sutras," speaks of the eight main principles of a yogic lifestyle, including Yamas (how we treat others), Niyamas (self-growth), Asana (yoga poses), Pranayama (breath control), Pratyahara (practice of non-attachment), Dharana (concentration), Dhyana (meditation), and Samadhi (union with the divine). This article primarily focuses on the main aspects of hatha yoga, or yoga as it is most commonly practiced in studios and gyms.
Breathing
Control of the breath (Pranayama) facilitates better concentration, balance, strength and meditation, while improving lung strength and circulation. Many yoga classes begin with breathing exercises such as abdominal, alternate nostril breathing, ujjayi or three-part breath. Vinyasa style yoga classes focus on linking each movement into and out of yoga poses with breath. Yoga instructors may cue principles of mindfulness, like being in the present moment and letting go of material and random thoughts, in combination with breath work.
Balance
Yoga teaches a variety of poses which require balancing, including arm balance postures, Headstands and Handstands, and balancing on one foot. The strengthening of core muscles through weight-bearing poses and deep, even breath is vital to the successful practice of balance poses.
Strength
Many weight-bearing yoga poses such as Plank, Downward Facing Dog and Chair build strength. The U.S. Department of Health & Human Services recommends yoga for its weight-bearing poses, which can help strengthen the bones and fight osteoporosis. Formats like Power Yoga and Ashtanga Yoga are popular styles, which include many strength-focused yoga poses.
Flexibility
Yoga is often most known for increasing flexibility. Many poses increase flexibility and strength simultaneously. For example, Dolphin Pose involves bearing weight on the forearms and shoulders, while it stretches the back and legs. A variety of poses, like Forward Bend and Pigeon, bring the body into deep, restorative stretches.
Twists
Yoga uses twisting poses to help cleanse the body of toxins, to stimulate various systems of the body and to increase mobility of the spine. Many twists serve as stretches, too. For example, Half Lord of the Fishes stretches the hips and thighs. Poses like Twisting Half Moon require both balancing on one foot and twisting the upper body at the same time.
Inversions
Yoga students do not have to do a Headstand and Handstand to get the benefits of inversions. Poses like Forward Fold, Bridge, Downward Facing Dog and Wide-legged Forward Bend involve the head hanging below the heart, which qualify them as mild inversion. A full inversion means that the feet are above the heart. Yoga students practice inversions for many therapeutic reasons such as relief of depression, reduction of menopausal symptoms, energizing of the mind and stimulation of the glands.
Relaxation & Meditation
Relaxation (Savasana) is an important part of any yoga class. This is a wakeful resting of the body usually practiced with the body laying supine on the floor. Relaxation may include guided meditation and visualizations, chanting, or the tensing and releasing of muscles. Many believe that Savasana is the most difficult yoga pose to master because it is so challenging to get the mind and body to perfectly relax.
Member Comments