What Is Yoga Exercise?
In point of fact the term ‘yoga’ came from a Sanskrit word, means ‘union’. People take it and know why yoga is important as a medium,
to unite the self with the Supreme Being or ultimate principle.
It is something that uses breathing techniques, exercise and meditation.
It’s a type of exercise in which you move your body into various positions so as to become more flexible or fit, to improve your breathing, and to calm your mind.
A Brief History Of Yoga Timeline
Want to know “where this is going?”. Then it’s quite important to know “where this came from?”.
The beginnings of Yoga were developed over 5,000 years ago by the Indus-Sarasvati civilization in Northern India (some researchers think that yoga may be up to 10,000 years old).
Yoga belongs from the age of the Vedas or even before. The earliest Rig Veda mentioned yoga, and there are many proofs found in the seals of the Indus Valley Civilization.
Patanjali had compiled the ‘Yoga Sutras’ which later became the go-to book for yoga. That’s why he was called the ‘Father Of Yoga’.
He had spoken about the intricacies and details of the practice.
Already feeling Bored? Need something more exciting to know?! Just start doing Yoga.
You’ll then realize why people are that crazy for Yoga lessons. Ok wait, let’s help you all beginners to know more about yoga lessons. 😀
Best Yoga For Beginners
First of all, yoga has no age limit so beginners can try practicing yoga as a best techniques to calm their mind and soul.
You should know, yoga is truly energetic. Even if you only practice for one hour a week, you will certainly experience the benefits of the practice.
If you can do more than that, you will definitely experience more benefits.
I suggest you start with two or three times a week, for an hour or an hour and a half each time.
For your first yoga practice, I recommend you to start with a short and straight forward yoga session, then slowly start up from there.
If you are extremely inflexible or out of shape, you should begin with a gentle practice until you build up the strength and flexibility for more challenging techniques.
Why yoga is Important |7 Essentials For Yoga Practice
Yoga is as-usual performed in bare feet on an adhesive yoga mat and with optional yoga props.
The yoga movements and poses require clothes that can stretch and move freely with your body.
Women’s clothing requires pants or shorts, tops, sports bra, hair ties or headbands and yoga socks.
You can purchase clothing specifically designed for yoga practice. You can probably put together a comfortable outfit from your existing wardrobe to get started.
Yoga classes may use additional props, the most common being straps, blocks, bolsters, blankets and wheels.
You don’t need to buy these right away as you can easily substitute these items with scarves or neckties, a pile of books, and normal pillows.
If you want to learn at a yoga studio, surely they will provide everything that you need.
5 Types Of Yoga
There are different types of yoga and it can be tough to figure out the particular style, which is right for you and your yoga practice.
Most forms of yoga are basically based on some basic yoga postures (which are also called asanas).
Though, the experience of one style can be completely different than another.
So here, I outlined the 5 most common and popular forms of yoga, along with their essential features to make it easier for you to know where to begin.
Hatha Yoga :
Hatha Yoga is the type which is normally practiced in modern society. The word “hatha” is usually translated from Sanskrit as “sun and moon”.
‘Ha’ signifies sun energy and ‘tha’ signifies moon energy. Balancing the active sun energy and the more calming moon energy is the ultimate aim of practicing hatha yoga.
This method differentiates the path of yoga, which involves moving the body with awareness of breath.
It also subsists as a generic style of yoga that is maybe the most straightforward.
The benefits of Hatha yoga include better sleep, improving depression symptoms, strengthening core muscles. It also works for stress management.
Vinyasa Yoga (Power Yoga) :
Vinyasa Yoga is an ultra-popular form of yoga. The term Vinyasa has taken from nyasa, which means ‘to place,’ and vi, means ‘in a special way’.
Here, you have to move with your breath from a pose to another pose and hardly hold postures for any length of time while practicing.
This shows that we are not casting our bodies around but are bringing awareness to each movement in each moment.
Vinyasa is also represented by the beat of your heart and inhale/exhale of your breath in case of stillness.
That is why you’ll hear it mentioned as a “breath-synchronized” practice. Vinyasa is a good starting point for beginners.
Because this flow provides strength, flexibility, breath work, concentration, and often some form of meditation.
Bikram Yoga (Hot Yoga) :
Hot yoga really just means that you have to practice yoga in a room which is heated above normal room temperature.
The heat can be set to whatever the yoga instructor says. Though it’s usually between 80 and 100°F (27 and 38°C).
Hot yoga is practiced in a heated environment, leading to profuse sweating, and to make the practice more challenging.
It can give lots of benefits like improving flexibility, burning more calories, building bone density, reducing stress, depression, anxiety, and providing a cardiovascular boost.
This form of yoga involves a series of 26 postures that are always performed in the same sequence, each Bikram Yoga pose is held for 10 to 60 seconds.
It depends on your experience with the pose and your current fitness level.
Restorative Yoga :
Comparatively, Restorative Yoga is completely different than most other styles of yoga.
It is a relaxing practice session which is all about slowing down and opening your body through passive stretching.
The postures are held almost effortlessly by using props for support. Props are used widely to help your body to hold poses for longer periods of time.
In a few restorative postures, you will also receive a tender stretch. Restorative Yoga poses minimally held from 5–20 minutes.
Like the name, this form of yoga restores the body to its parasympathetic nervous system function.
Because of that, the body rests, heals, and restores balance. We can achieve physical, mental and emotional relaxation by practicing restorative yoga once or twice a week!
Ashtanga Yoga :
“Ashtanga” means “eight-limbed” in Sanskrit. This yoga is named after the term given in Patanjali’s Yoga Sutras for the eight-fold path of yoga.
The 8 limbs are Samadhi (union), Yamas (external disciplines), Niyama (internal disciplines), Asana (posture), Pranayama (breath control), Pratyahara (withdrawal of senses), Dharana (concentration), and Dhyana (meditation).
Ashtanga Yoga is one kind of Vinyasa Yoga, but practiced without music.
This form of yoga is a dynamic, flowing style that connects the movement of the body with the breath.
To practice Ashtanga Yoga, you need to have lots of patience. Because the Primary Series takes roughly 90 minutes to complete, and so.
It can be really tiring to build up the tolerance for this level of practice.
Just remember* No matter what style of yoga you choose to practice, you will likely see improvements in many areas of your health.
Why Yoga is Important |17 Benefits Of Yoga and Meditation :
- Increase flexibility
- Increase muscle strength
- Improve respiration, tone, energy and vitality
- Maintain a balanced metabolism
- Weight management
- Cardio and circulatory health
- Improved athletic performance
- Protection from injury
- Decrease breathing problems
- Lower blood pressure and reduce insomnia.
- Relieves stress
- Reduces muscle tension, strain, and inflammation
- Sharpens attention and concentration
- Calms mind and centers the nervous system
- Works for depression, attention deficit and hyperactivity
- Improves sleeping disorders
- Improves the mood, behavior, and mindfulness
Yoga can also ease arthritis symptoms. It can help you to connect with a supportive community.
Yoga even promotes better skincare. So, you’ll surely be benefited by practicing yoga eventually.
How Often Should You Do Yoga ?
You can practice yoga as often as you can and as long as your body allows.
Those, who are new to yoga, should start slow with minimum two or three sessions a week and slowly build up their practice as they gain the ability to handle it.
Try to make all types of yoga a happy spot where you’re comfortable in your own body.
It should become an activity that you’ll be happy to free your time for.
Remember, not to push yourself beyond your strength.
It can be harmful for your body. The more often you practice Yoga, the faster you get results.
Is Yoga Enough ExerciseTo Stay Fit ?
According to most national health guidelines, adults should be getting about 30 minutes of moderate to vigorous physical activity.
5 out of 7 days per week for minimal physical fitness goals.
Truth be told, yoga has mainly categorized as a ‘light’ physical activity. But, it surely depends on your body structure, means, how much practice is enough for your body to be fit.
Everyone has different physical strength and body structure. So only you can understand how much practice you need.
If this is enough or not! I hope you’re getting what I mean!
If you need a specific answer and want to be fit anyhow by practicing yoga. Then I suggest, for the best result, practice until you get tired.
Take a while to rest your body and again start practicing. Try more and more everyday.
Practice everyday at least for 20 minutes and see the results.! Thank me later 😉
Positive And Negative Effects Of Yoga :
Pros Of Yoga
A research shows that,94.5 percent of the respondents reported the importance and benefits of yoga.
The three most common benefits were improvement in:
- Physical Fitnesse
- Mental State
- Cognitive Functions.
Cons Of Yoga
1.9 percent of the respondents reported adhesive effects of yoga. The three most common adverse effects reported were:
- soreness and pain
- muscle injuries
In this world, doing something “over” is not always good. Like in this case,
if you practice yoga overtime and act against your body nature, You’ll face the bad effects of it.
So, we all should be aware not to cross the limits.
If we understand the importance of yoga and act as per as our strength, then we can certainly avoid the negative effects of it.