Yoga poses, known as asanas, require controlled movement, breathing and concentration. Regular yoga practice has been touted as a way to reduce stress, improve flexibility and strengthen health. Yoga is a mind-body therapy in that proper execution of poses involves both physical and mental effort. You will find many different types of yoga, from very active to less-active classes. Almost anyone can do yoga, as most postures can be modified for different abilities.
Poses
Yoga poses can be as simple as lying on the floor relaxing, to physically demanding stretches and inverted poses that require significant strength. Most poses have Sanskrit as well as English names which are in some way descriptive of the pose --- triangle pose, downward facing dog, child's pose. The poses are meant to be done in a gentle, flowing rhythm, from one pose to another, the mind focused on executing the pose, positioning the body and breathing deeply and regularly.
Effects of Poses
David Chandler of Rutgers University classifies standing poses, back bends and Sun Salutations as energizing poses. Forward bends, inverted poses and restorative poses are more relaxing. He recommended sitting forward bends for recharging your energy and relaxing. Some poses, such as Tree Pose, emphasize the body's connection to the earth, and can help foster a sense of connectedness.
Stress Reduction
The Mayo Clinic cites stress reduction as one of the chief benefits of yoga. The various poses require you to concentrate, focus on making deliberate movements and turn your thoughts away from everyday troubles. Deep breathing helps your body relax, untenses muscles and calms the mind. Regular yoga practice can help offset the effect of chronic stress, reducing anxiety and improving sleep.
Depression
The April 2009 issue of the Harvard Mental Health Letter reports on several studies that link yoga to reduction in depression. In a 2005 study of 113 patients in a New Hampshire psychiatric hospital found that after a single yoga class participants reported a decrease in tension, depression and anxiety. Another 2005 study, of 24 German women who took yoga classes twice a week for three months reported a decrease in feelings of stress, anxiety and depression.
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