Most people know yoga as a form of moving meditation. But it’s still difficult to shake off yoga’s reputation for being difficult to learn and requiring back-breaking contortionist poses and strange chants.
But don’t be fooled by the hype. The truth is, there are many different types of yoga, ranging from the easier forms of sequenced stretching and breathing exercises to more advanced forms of spiritual meditation. You don’t really need to tie yourself in knots to get results—anyone can do yoga, as long as you choose a type that’s right for you. Best of all, it is portable and doesn’t cost anything—just a small clear space, a mat or towel, comfortable clothing and your bare feet.
The benefits of this age-old Indian ritual? Yoga reduces stress, improves circulation, and increases flexibility, says Australian yogist Lee James of the Brahma Kuhmaris Center. The fitness benefits go hand in hand with the exercises. James stresses that the main purpose of practicing yoga is not only to strengthen the body through strenuous movements, but to focus the mind and still the emotions as well.
Kay, a bank executive, was introduced to yoga by a friend. “I was always so stressed after work and he told me to give yoga a try. I was a bit hesitant at first. I hardly had time to go to the gym as it was, I didn’t want to take on another exercise program,” she recalls. “But after just a two-hour lesson, I felt like I had just gotten a massage. My body was so relaxed and I was drenched in sweat. Yoga’s taken the place of my regular workout.”
While there may be many different ways to practice yoga, there are only three basic aspects—asanas, pranayamas, and meditation. You can choose one, or do them all.
Strike A Pose
Asanas are the most popular forms of yoga. These are postures that are done in sequence to help stretch and limber the body. Each sequence works systematically on all parts of the body to strengthen and tone muscles and ligaments, keep the spine and joints flexible, and improve circulation.
Asanas were traditionally used as a foundation for stronger, more advanced yoga practice (i.e. meditation or spiritual communion), but today, more and more people are using asana to movements of Hatha Yoga (the most popular form of yoga practiced in the U.S.) as a cardiovascular workout. Unlike regular cardiovascular activities like running or climbing stairs, the asana movements in Hatha Yoga are slow and precise. You basically stretch your body in different ways, hold each position while breathing steadily, and gradually release the position when you are ready. Your body flows smoothly from one movement to the next, and before you know it, you’re sweating buckets and looking a lot leaner!
Similar to other forms of exercise, asanas have different levels. A beginner starts at the first level of postures and works her way to more difficult postures at her own pace. According to Beryl Bender Birch, author of Power Yoga (Simon & Schuster, 1995), more intense Astanga Yoga (the kind Madonna practices) has cardiovascular benefits that of aerobic dance.
But remember, when doing an asana, regardless of how advanced you are, if you feel any discomfort when performing a position, never push through the pain, you may be doing more harm than good.
By regularly doing asanas you will gain an improved sense of balance and coordination; improve your posture; as well as activate, massage, and strengthen all the body’s systems—especially the digestive and immune systems.
Every Breath You Take
Pranayamas are breathing exercises designed to increase the flow of oxygen in your body. Its main aim? Relaxation.
There are pranayamas for every purpose—to energize, to stimulate, to cleanse, and to calm. All the exercises emphasize an awareness of each breath. If you breathe fully and rhythmically, performing each exercise correctly, you’ll learn to utilize all the parts of your lungs. Moreover, says yoga instructor Dada Sudhananda from the Center for Health and Creative Arts (CHACRA), regulated breathing should be combined with asanas for a barrage of benefits.
One pranayama exercise you can try is called “alternate nostril breathing exercise,” where the nostrils are alternately blocked using the thumb (right nostril) and pinkie (left nostril) of the right hand while resting the remaining three fingers gently between the eyebrows. Start by closing the right nostril with the thumb and inhale deeply through the left nostril. Hold your breath as long as possible and gently exhale through the left nostril.
Practice the pranayamas a couple of minutes each day, then gradually increase the duration to 5-10 minutes.
Some tips: Get the best from every breath. Focus your concentration on the air entering and exiting your lungs as you breathe. Always choose a quiet place to practice. If you perform the pranayamas properly, it should have a deep calming effect, helping you release stress.
A State of Mind
Meditation, thought to be the highest form of yoga, is performed to cultivate inner strength and a fundamental state of well-being. Unlike asanas and pranayamas, because of its spiritual nature, meditation focuses more on inactivity. It’s a state of mind.
Lee James who has been meditating for over 15 years, practices Raja Yoga, one of the more difficult forms of meditation. “But it gets easier with practices,” says James. “Think of it this way: an average person can hold a single thought in their mind for only ten seconds. Someone who has mastered the art of meditation can hold that same thought in their mind for an entire minute.”
How can holding thoughts keep you fit? Since fitness refers to the well-being of the entire body, he says meditation can be extremely beneficial. “I can’t even count the way it has helped me. My mind is so much clearer now. I am capable of intense concentration. And I’m always very calm.” Because meditation teaches you to let go of negative thoughts and emotions, he claims practicing it regularly can lead to a virtually stress-free life.
Whatever your age or body type, yoga can enhance your life. You can learn it on your own, through books and tapes, or with a yoga class at a local center. Start now and stretch your way to a better body!
0 Comments
Add Comment