Yoga is an ancient practice that originated in India. This physical exercise that takes the body through a series of poses and postures is designed to calm the mind while healing and strengthening the body. The best benefit of yoga is that it can be practiced by anyone regardless of age or activity level. A yoga routine is a great way to relieve stress and improve mind/body awareness.
Warm Up
The sun salutation is a series of 12 poses used in most yoga practices to warm the body. Each pose is performed one after the other in a graceful flow. The movements are coordinated with the breath, you inhale as you stretch the body upward and outward and exhale as you fold over. The sun salutation can be repeated as many times as you like. The sun salutation sequence goes as follows:
Mountain Pose: Stand erect with the feet hip distance apart, hands at your sides or in the front of the chest in prayer position.
Arms Up: On an inhalation, the arms extend overhead.
Head to Knees: Exhale and fold forward bringing the head to knees or as close as possible. The legs remain straight or slightly bent at the knees. The hands rest on the floor or shins.
Lunge: Inhale and step the right leg back.
Plank: Exhale and step the left leg back. The body is extended from head to heels. This pose is similar to the beginning of a push-up position.
Push-Up Position: Exhale and lower the body into the downward portion of a push-up. The legs are either extended or the knees are placed on the floor.
Upward Facing Dog: Inhale and stretch the body forward and up. Chest is lifted, toes tucked under, legs are straight.
Downward Facing Dog: Exhale and push the hips back with both legs extended, heels on or as close to the ground as possible. Arms are extended straight out in front of the body. The head is down between the arms.
Lunge: Inhale and step the right foot forward between the hands.
Head to Knees: Exhale and step the left leg forward between the hands. Bring the head to the knees, hands on either side of the feet or on the shins.
Arms Up: Inhale and sweep the arms up overhead.
Mountain Pose: Arms return to the side or at the chest in prayer position.
Yoga Routine
Following the sun salutation, other yoga poses can be put together in almost any sequence to create a workout. The routine may depend on your energy level or your desire to remain standing, be seated or perform twists and bends. As with strength training, in yoga balancing the body is essential. If you practice a pose that works the front of the body, you should counter it with a pose that works the back of the body. Sites such as YogaJournal.com list tools to assist you in building a yoga practice.
Cool Down
The end of the yoga workout is designed to relax and observe the effects of yoga practice on the body. At the end of the yoga workout, participants usually lie on the floor face up in a very relaxed posture. This end phase is also the time for meditation and chanting if you desire.
DVDs
Online stores like Collage Video specialize in workout DVDs. At the website, check under "Workout Types" and then "Stretch/Yoga/Tai Chi" to find yoga DVD workouts. Gaiam.com also offers a wide range of yoga DVDs for various fitness levels.
Warning
Although yoga practice is low impact, modifications are necessary for certain populations. Pregnant and menstruating women should avoid twists and forward bends. Expectant mothers should avoid poses that constrict the abdomen and should not practice yoga until the point of breathlessness and fatigue. According to Iyengar founder, B.K.S. Iyengar, pregnancy is not the time to begin yoga practice.
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