Yoga

When looking for a way to improve your physical appearance; reduce stress levels; restore energy; prevent disease; and cure existing medical conditions, yoga is quite the well-rounded treatment approach. Anyone from inattentive children to muscle-bound athletes can benefit from sessions of yoga.

This popular health holistic practice has the ability to rejuvenate an overworked housewife to settle the mind of a big-time exec. Yoga improves the memory in the elderly and can increase stamina. The possibilities are never ending when it comes to this therapeutic level of fitness.

What is Yoga?

There are many different branches of yoga, which involve various breathing techniques, postures, and elements of spirituality. While some types focus more on breathing and positions, other variations zero in on the spiritual side of the process. The term, “yoga,” which means “oneness,” incorporates a variety of historic beliefs and rituals, yet today, the most common forms of this relaxing technique are used to build muscle tone, reduce stress and body tension, as well as clear the mind. Yoga is so popular, it is now offered through workout facilities, private clinics, school gym classes, as well as CDs, videotapes, and DVDs.

Brief History

About 5,000 years ago, the development of yoga is thought to have originated from an ancient Indian civilization called Harappan, which is situated in the Indus Valley of India [1]. While modern western approaches have embraced the health and wellness aspect of yoga, ancient followers focused more on the attainment of spiritual peace, meditation, becoming one with nature, and achieving a disciplined life.

Over time, yoga has touched many lives, ranging from the wise Gautama Buddha to celebrities, such as Madonna and Sting. Today, the practice of yoga can also be found throughout the entire world, including India, China, and the United States.

Different Types of Yoga

The practice of yoga has evolved into a wide-range of styles placing varying emphasis on technique. Even though most of the same physical postures or poses are utilized, the meaning of each one takes on a different form depending on the type of yoga. Below are some of the more popular yoga options, which allow participants to select an approach that better complements their fitness level, goals, and medical status:

a) Hatha:

Great for relaxing after a hard day of work, Hatha yoga uses simple poses to focus on breathing and meditation. This gentle type of yoga is often recommended for beginners.

b) Viniyoga:

Participants suffering from injury or disease often turn to this form of yoga, which is slower and deeply focuses on breathing techniques. It is a perfect approach for establishing a balance, as well as strengthening and healing the body.

c) Iyengar:

Associated with Hatha yoga, this particular approach utilizes a variety of props, such as pillows, blocks, and chairs to increase flexibility. Achieving proper alignment and exercising precision is desired with this type of yoga best described as “mediation in action.” With this style of yoga, each pose is held for longer plots of time than yoga choice [2]. Chronic pain is often treated with this form of yoga.

d) Ashtanga:

Also known as Power Yoga, a variety of advanced poses allow participants to focus on increasing their stamina and strength. Participants often twist, stand, sit, balance, and invert their body during sessions of Ashtanga Yoga. Push-ups and lunges are also included, which takes strength and stamina to another level. Runners and cyclists may enjoy this rigorous form of yoga.

e) Bikram:

Performing this type of yoga within a heated environment of about 95-100 degrees or higher is one of the main features setting this form aside from others. Bikram yoga is considered a highly intense and physical workout, which involves 26 postures that are performed in a specific order. Although it works wonders on disease and chronic pain, it is suggested that people with previous yoga experience or a high level of fitness attempt this form of yoga.

f) Kundalini:

This type of yoga pays attention to the healing and purifying processes of the body and mind, utilizing breathing exercises, poses, chanting, and meditation. Hand and finger gestures, as well as visualizations are also a part of this yoga form.

g) Kripalu:

This meditation-centered form of yoga begins with meditation and breathing, followed by a warm-up, and then capped off by a series of poses. There are two stages regarding Kripalu yoga. The first deals with poses that are held for a short amount of time, while the second stage requires poses to be held for longer.

h) Sivananda:

There are five different aspects regarding this form of yoga, including exercise, breathing, relaxation, proper diet, and positive thinking. There are 12 poses associated with Sivananda yoga, which are accompanied by mantra chanting, and breathing/relaxation techniques.

Yoga Equipment & Accessories

Before entering the therapeutic world of yoga, there is a variety of equipment and accessories to consider that makes your journey much easier and fulfilling. These items are easily retrievable from most health food stores, meditation shops, New Age businesses, and across the Internet. Since the yoga trend has become increasingly popular over the years, yoga accessories are even available in supermarkets and department stores. Common yoga items include:

a) Yoga Mats:

Since there are numerous positions and poses to consider, the body may become stretched in an assortment of directions. This requires the use of a blanket, rug, carpet, and most commonly, a yoga mat. Usually, these rather thin items provide comfort for the many sitting, lying down, and standing postures of yoga. When purchasing a mat for yourself, you will encounter a variety of options, including extra-thick or extra-long selections; yoga towels; yoga rugs; cotton mats and covers; yoga blankets; aero mats; and mat rolls. The average price for yoga mats range from $10 to $50.

b) Yoga Props:

There are many different workout accompaniments that yoga participants may use during a session. These items increase the comfort and results received from yoga poses. A participant may turn towards the use of yoga blocks, straps, balls, sandbags, wedges, wood blocks, or chairs.

c) Videos and DVDs:

When an interested individual wishes to explore the benefits of yoga, but does not possess the time and/or money to seek professional assistance, there are plenty of videos and DVDs on the market. The yoga postures are offered in an easy step-by-step manner that are simple to rewind and follow. Also, yoga sessions are performed within the comforts of your own home, which is great for uneasy beginners. Health food stores, yoga shops, video rental stores, and the library all offer a collection of titles to browse.

d) Yoga Clothing:

Although purchasing a new wardrobe for yoga class is not necessary, there are a few clothing items participants might be interested in. For instance, Malaika Padma are specialized cotton shorts made for yoga, which allows loose movements with an elastic waistband [3]. Drawstring pants allow great movement for poses, as well as loose-fitting yoga t-shirts. Tanks tops or muscle shirts are also popular among male yoga participants.

Prevention and Treatment Uses

When committing to a regular yoga routine, the character, behavior, lifestyle and other habits of a person may become altered in a positive way. Some turn towards the techniques and beliefs of yoga to become a better person. Personal characteristics, such as eating habits, cleanliness, and sex are also affected through the practice of yoga. For many, yoga is also a helpful way to combat some of the illnesses, conditions and disease that may attack their body and mind. Below you will find some of the many yoga treatment uses:

a) Back and Neck Pain:

Utilizing a series of alignment and precise movement, patients suffering from back and neck pain may find relief in modifying some of the poses of Inyenger yoga. The use of props also helps those suffering from injury so they may still benefit from the positive gain of yoga. The breathing techniques and flowing movements of Viniyoga have promoted positive results pertaining to back and neck concerns. Back injuries may also find comfort in Ashtanga yoga, which is known to increase flexibility, balance and concentration.

b) Arthritis:

It is the slow pace of controlled physical movement that relieves the tension and pain in the joints of arthritis patients. Improved circulation is also achieved and through deep breathing, a sense of calm takes over the body.

c) Drug Additions:

The techniques of Kundalini yoga have been used to treat patients battling drug and alcohol addictions through naturally releasing endorphins. Promising results are accomplished through breathing exercises and various poses.

d) Diabetes:

The Sun Salutation yoga techniques are considered a great yoga therapy for treating the symptoms of diabetes. Blood circulation is increased, which also prompts an improved level of insulin distribution throughout the body.

e) Obesity:

Since yoga taps into the overall health of the body, internal organs, brain, mind, and endocrine glands, the techniques are considered a great treatment for obesity. Yoga is sometimes used to achieve weight loss, as well as establish healthy eating habits.

f) High Blood Pressure:

Some of the yoga positions, as well as many of the breathing techniques may lead to improve blood circulation to and from the heart. Some types of yoga promote less strain on the heart as well.

g) Stress:

The meditation part of yoga allows mental, as well as emotion tension to melt away.

h) Other:

Additional preventive measures and treatment uses associated with yoga have been known to provide relief for muscle tightness; strains; poor circulation; digestive ailments; poor sleep; muscle spasms; anxiety, emotional imbalance; headaches; and indigestion.

Precautions

Depending on the type of yoga, you may risk potential injury or a possible worsening of certain medical conditions if not performed in the correct manner. Before adding yoga to your daily routine, you may want to consult a doctor to see if this is a beneficial course of action for you to embrace.

For instance, patients with cardiovascular disease should avoid Bikram yoga due to the intense temperatures involved. Patients battling heart problems, high or low blood pressure, and other serious conditions may find various postures quite dangerous and/or painful. Patients in a weakened state should refrain from holding their breath during various yoga poses.

There are also a few tips for getting the most out of your yoga sessions, and at the same time maintain your safety and healthy well being:

a) Avoid Extra Activity:

Participants should avoid additional physical strain for at least 20 minutes after a yoga session. This includes activities, such as gymnastics, weightlifting, jogging, tennis, and swimming.

b) Avoid Full-Stomach Yoga Sessions:

The best times to practice yoga is when the stomach is empty. This is because heavy meals hinder the stretching, breathing and posing associated with yoga. Waiting four hours after eating a big meal to begin a yoga session is recommended. A glass of milk or juice 20 minutes before a session should tide you over.

c) Practice With No Distractions:

Practicing yoga in a quiet place with plenty of fresh air will help you to better achieve a peace of mind and higher level of relaxation.

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