Many would-be yoga followers believe that yoga is all about stretching and contorting your body into impossible positions. While this may be true of parts of yoga, in reality, yoga is an easily practiced form of exercise, whose benefits far surpass a simple physical fitness routine.
The art of yoga originally came from India over 5,000 years ago and was first put into writing only about 2,500 years ago. This makes it the oldest recorded form of exercise that addresses both the mental and physical well-being of its practitioner. It’s a form of art that needs to be practiced in order to be learned.
The word yoga in itself comes from the Sanskrit word yuj, which means to unite. Yoga is therefore the union of a person’s consciousness and universal consciousness. A person must then be in harmony with both himself and the universe around him, and this is what yoga helps to achieve.
Yoga is especially relevant in today’s day and age, where stress and anxiety hold key positions in our lives. Add poor nutrition, a frantic pace of life, financial pressures, and it’s no wonder that more and more people are turning to yoga to find a way to bring some relief to their daily routine and poor lifestyle habits!
Recent scientific studies prove that regular practice of yoga can actually help decrease blood pressure, stabilize cholesterol levels, alleviate breathing and digestions problems, and reduce stress and tension levels. In addition, yoga does help tone up the body, firm up the internal organs, and aid in weight reduction. To take a simple example; following the law of gravity, our stomach muscles lose their elasticity over the years as do the muscles in our chest and between our ribs. Enter yoga and with a simple inverted position such as the candle pose, your body is back to where it should be. As no part of the body is independent of the other, your entire body benefits with each individual exercise performed.
Who can do yoga?
Convinced but scared that the many years as a couch potato have rendered you an invalid candidate? Forget your own personal fitness level and that of your neighbors. The meaning of yoga lies in personal advancement that cannot be compared with anyone else. Striving to achieve a slightly better posture than the day before is what makes yoga so achievable for anyone, of any age or fitness level. You start at the beginning and work at your own pace. By holding and remaining in a position for a few seconds, you achieve a stronger intensity in your exercise, than by repeating the exercise quickly and for more times.
What yoga is best for you?
In order to start with yoga, you need to first select a practice that best suits you. While there are many forms of yoga, the more popular ones in the west include Ashtanga yoga, Bikram yoga, Hatha yoga, Iyengar yoga, Kundalini yoga, and Vinyasa yoga.
Ashtanga yoga: The word itself is derived from Sanskrit, meaning 8 limbs, and the yoga is fast-paced and intense, and not usually suitable for beginners. A series of poses are performed in a repetitive manner. Ashtanga yoga is the basis of what has more recently become known as power yoga. A derivative of Ashtanga yoga is Vinyasa yoga, which is also an intense form of yoga with numerous repetitions, but not necessarily in the same order that Ashtanga yoga demands.
Bikram yoga: This style has been named after its creator, Bikram Choudhury, and usually consists of a series of 26 postures arranged in sequence and practiced in a (90°F-100°F)room, to loosen up tight muscles and induce sweating. (Not for the faint of heart!)
Hatha yoga: Hatha yoga is probably the most well known of all forms. Derived from two words—Ha meaning Sun and Tha, the moon, Hatha yoga emphasizes balancing the opposing forces in the body, such as the masculine energy (sun) and feminine energy (moon). Thus, for example, a forward bend is followed by a backward one, contractions by expansions, etc. The Hatha style of yoga is a great way to get introduced to basic yoga poses.
Iyengar yoga: Based on the teachings of B.K.S. Iyengar, this form of yoga encourages the use of props such as blankets, blocks, and straps to bring the body into alignment.
Kundalini yoga: This form of yoga concerns itself with the effect that regulated core breathing has on the body. In Kundalini yoga, prana, or life energy is a key component of the practice, and maintaining regular breathing and proper posture is necessary.
The five principles of yoga
No matter which form of yoga you choose to practice, you will probably get introduced to the 5 basic principles of yoga.
Exercises: Also known as Asanas, yoga postures help stretch and tone muscles and strengthen bones and ligaments. Asanas are central to any yoga practice.
Breath control or Pranayama: Following a correct breathing technique is extremely important in yoga. Breathing correctly also increases the capacity of the lungs, improves mental control, and deepens your ability to relax. Breathing deeply into a pose will help you achieve greater flexibility.
Relaxation: A yoga session usually ends with some form of relaxation to restore the body’s normal energy flow and to calm the mind. The most popular form is the Corpse pose or Savasana, where you relax the entire body and mind for 10 minutes as an end to your session.
Diet: A well balanced diet boosts the immune system and helps nourish the body and mind. True practitioners of yoga will espouse a whole-food diet, which translates into consuming food that is not processed or artificially flavored, but as close to its natural state as possible. Foods such as fruit and vegetables should be consumed raw, and nuts, dried fruits, and yogurt should be included in the diet. All food should be consumed in moderation and thought and care should go into its prepara-tion.
Meditation: Meditation and positive thinking trains the mind to purify thoughts and to lead to self-realization, the ultimate purpose of yoga.
What do I need to get started?
Yoga can be practiced at home, but it’s always best to take a few classes with a qualified instructor who can see things you cannot, so they can correct your form and help you get the most out of each pose.
If you do plan to practice at home, select a time during which you’re sure not to be disturbed. Choose an open spot and make sure the floor is neither too soft, nor too hard. It’s a good idea to have a yoga mat for support and stability. A yoga brick and strap are also helpful, but they aren’t necessary to get started. Many people like listening to calming music during their practice as well.
As with any exercise, if you are pregnant or suffer from high blood pressure, you should consult your doctor before you begin your lessons.
A few rules to remember…
Apart from this, there are a few simple rules to remember. The first is to practice yoga regularly, even if it’s for a few minutes each day. If you are short on time, then select a few good Asanas and practice them on a daily basis.
Remember to take your time. Each position needs to be entered into slowly and maintained for 10-15 seconds to feel the maximum benefit. Postures can be repeated but should be held until you feel uncomfortable. With continued practice, you’ll find that it’s easier to hold the pose for longer periods and, with more ease. End each position as slowly as you started it. Do not force anything and concentrate fully on the exercise at hand. Rest between exercises and remember to breathe as normally as possible when remaining in the position.
No hay comentarios:
Publicar un comentario