Yoga is an ancient discipline that has been practiced for well over 5,000 years as a means to increase one's self-awareness and overall well-being. The ancient yogis knew that yoga was, and still is, a natural means of healing and maintaining all aspects of an individual's health. Today's yogis, especially those in the West, have found that the whole body practice of Hatha yoga not only burns karma, but burns calories as well and the practice is often used solely as a fitness and weight control modality.
Sun Salutation Series
Many styles of Hatha yoga utilize the flowing movements of the Sun Salutation, or Surya Namaskar, series as a means to warm up the muscles before moving into poses that require substantial muscle flexibility and a full range of motion. The continuous dynamic flow of the linked asanas, increases the heart rate and respiration. This increase in the demands on the cardiovascular system creates caloric burning on a more aerobic level.
Power yoga, Ashtanga yoga and many vinyasa flow classes utilize the Sun Salutation series. However, because of the strenuous nature of the series, it is often used as an entire practice itself, without the addition of other poses.
Muscle Strengthening
Any resistance exercise helps to build muscle mass, and yoga is no exception. Since yoga poses utilize a person's bodyweight as resistance the entire body is strengthened and toned. And because the metabolic needs of muscle tissue are higher than those of fatty tissue, calories are burned more quickly.
Standing balance poses require a significant amount of strength and mental concentration to hold the positions. Poses, such as Tree and Eagle, involve the isometric contraction and coordination of many muscles for stability.
The plank pose is a very physically demanding yoga pose, as it uses almost the entire body to maintain proper alignment. The abdominal and spinal muscles greatly benefit from this pose. Another relatively demanding core strengthening pose is Navasana, or boat pose.
Thyroid Stimulating Poses
The thyroid is a small, but important gland located in the front of the throat. The hormones produced by the thyroid are responsible for controlling and regulating the rate of metabolism in the body. There are many factors associated with a drop in thyroid hormones, which in turn, slow down the metabolism rate. The National Institutes of Health states people with an under active thyroid tend to gain weight and feel lethargic, and often have difficulty in regulating their body temperature. Poses, such as shoulder stand, bridge pose and many back bends are touted as stimulating the thyroid gland.
Breathing Techniques
When the digestive system is properly stimulated, the body more efficiently processes food, which, in addition to being more healthful overall, also helps eliminate the feeling of lethargy. A number of yoga styles utilize breathing techniques that engage the abdominal muscles and stimulate the digestive system, or "fires." The Kapalabhati and Ujjaii breathing techniques, when practiced even for a short time, raise the body temperature and increase the metabolic rate slightly. Additionally, the physical pressure against the internal organs stimulates the digestive system.
Restorative and Meditative Poses
Even calming, meditative styles of Hatha yoga physically benefit the practitioner. The focused breathing techniques help to "turn on" the parasympathetic nervous system, which in turn relaxes the mind and body and lowers stress hormones. While this may not actually increase one's metabolism, it does balance the body systems and eliminate detrimental hormonal imbalances that oftentimes lead to weight gain. Supine twists are relaxing and stretch and tone the internal organs and supported backbends are useful in stimulating the thyroid.
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