A set of specific exercises called poses, combined with specific breathing techniques and meditation principles, are the building blocks of a yoga class. If a pose causes pain or proves too difficult, there are variations and modifications that can be made to help students. Props like blocks, blankets and straps - even chairs - can be used to help you get the most benefit from the poses. Yoga is not one-size-fits-all. The best yoga workout for you will depend on your individual needs and goals.
Yoga is built upon scientific principles. Most likely, the scientific basis was not recognized or understood by yogis hundreds and thousands of years ago, but it is today. Yoga masters without a scientific background or formal education have taught themselves the best way to align and adjust the physical body. The benefits of this are much of what accounts for the longstanding interest in yoga in Eastern cultures. The medical value has been appreciated, if not fully understood.
As the popularity of yoga has increased and more have become aware of its benefits, acceptance of yoga by those in the Western medical community has grown. Many doctors now recommend yoga as a complementary approach to treating injuries and illness, as an alternative to surgery in some cases. Both yoga instructors and doctor are involved in research studies to better understand the therapeutic value of yoga.
Part of the appeal of yoga is its presentation as an art. The beauty of the human body and the form and geometry of different Asana are appreciated for their visual appeal. As artists use different media to present their ideas, the yogi uses her body as a means of expression.
There is also an art to understanding and using yoga. Knowing what pose to do when, how to assemble a sequence of Asana, is an art that is learned over time through experience. Teaching yoga to others is also an art. The teacher must share knowledge of yoga in a way that students understand, learning poses and improving their own practice with enthusiasm and without causing harm to themselves.
As yoga practitioners, we learn to balance the different aspects of ourselves. Yoga, itself, is a balance of art and science that yoga teachers and students have to maintain. If it leans too much in either direction, then it becomes less satisfying, less successful than it can be in helping us achieve full health and self realization.
Yoga offers physical and mental health benefits for people of all ages. And, if you're going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.
A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.
Yoga improves strength, balance and flexibility, slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength. Try: Tree Pose - Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.
Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain. Try: Cat-Cow Pose - Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.
Yoga can ease arthritis symptoms. Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis.
Yoga benefits heart health. Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga. Try: Downward Dog Pose - Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.
Yoga relaxes you, to help you sleep better. Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep. Try: Legs-Up-the-Wall Pose - Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.
Yoga can mean more energy and brighter moods. You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.
Yoga helps you manage stress. According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep. Try: Corpse Pose - Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.
Yoga connects you with a supportive community. Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during a one-on-one session, loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.
The power of yoga for self-care is that it creates an easy and sustainable habit, is a holistic and balanced approach to wellness, and strengthens our emotional resilience so that we can easily deal with difficult circumstances to prevent stress and burnout.
Numerous studies show yoga's benefits in arthritis, osteopenia, balance issues, oncology, women's health, chronic pain and other specialities.
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