Lifestyle - Yoga
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Yoga means unity and signifies
oneness. Through yoga exercises, participants
can stretch and strengthen muscles, loosen
joints and tone internal organs while focusing
on breathing.
Yoga gives fitness to the mind and body.
It eases pain, stiffness and other symptoms
of chronic illnesses like arthritis. It's
low impact and will give you better balance
and flexibility, increased strength, better
concentration, stress relief, increased energy
and an ability to relax more quickly at will |
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| Important: |
| Before Yoga do
some basic stretching. You need flexibility
to help prevent injury at work, at home or during
exercise. Ease yourself into a stretch, relax, and
don't push or bounce. Exhale as you stretch. Inhale
while holding the stretch. Close your eyes for deeper
relaxation. Breathing exercises - used during meditation
and yoga - improve the body's physical and mental
performances. |
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| Hatha yoga: The
most popular form of yoga (Source: Mayo
Clinic) |
| Hatha yoga focuses on
physical poses and controlled breathing For those
with extra weight Pranayama and Yogasana
are two potential exercise solutions that concentrate
on the abdominal region. They have been associated
with changes in blood flow to different regions
of the brain and changes in metabolic activities
of the brain. |
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| But all varieties of
hatha yoga include two basic components - poses
and breathing. |
| |
| Yogasana, or
Poses, encompasses the postures that are
performed as physical activities for overall well-being. |
| In a typical hatha yoga
class, you may learn anywhere from 10 to 30 poses.
More experienced yoga students might know many more,
including more-advanced poses that require advanced
stretching and twisting. Poses range from the seemingly
easy, such as the corpse pose, which involves lying
on the floor, completely relaxed, to the most difficult
poses that take years of practice to master. |
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| Remember that you don't
have to do every pose your instructor demonstrates.
If a pose is uncomfortable, or you can't hold it
as long as the instructor requests, don't do it.
Good instructors will understand. Spend time sitting
quietly, breathing deeply until your instructor
moves the class on to another pose that's more comfortable
for you. |
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| Pranayama (breathing),
a form of yoga, involves quiet, deep and forced
breathing exercises that provide oxygen to the system |
| Controlling your breathing
is an important part of yoga. In yoga, breath signifies
your vital energy. Yoga teaches that controlling
your breathing can help you control your body and
gain control of your mind. |
| |
| You'll learn to control
your breathing by paying attention to it. Your instructor
might ask you to take deep, loud breaths as you
concentrate on your breathing. Other breathing techniques
involve paying attention to your breath as it moves
into your body and fills your lungs, or alternately
breathing through one nostril. |
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| Yoga - stress
relief and other health benefits: |
| Yoga offers a good means
of relaxation and stress relief. Its quiet, precise
movements focus your mind less on your busy day
and more on the moment as you move your body through
poses that require balance and concentration. |
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| Other health benefits
of yoga include: |
|
Increased flexibility. As
you learn and refine new poses- such as touching
your toes - you'll find that each time you
practice, you can reach a little farther.
More range of motion means you'll be less
likely to injure yourself in other physical
activities. |
|
Management
of chronic health conditions. The
breathing and relaxation methods used in yoga
might help you if you have asthma, carpal
tunnel syndrome, depression, low back pain,
multiple sclerosis, osteoarthritis of the
knees or memory problems. Yoga can also be
helpful when combined with other therapies
for heart disease and high blood pressure.
Yoga, when combined with a vegetarian diet,
aerobic exercise and medication, has reduced
cardiovascular disease rates and blood pressure
levels. |
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Weight
loss. If you're overweight, yoga
may help you make the healthy lifestyle changes
necessary to drop those extra pounds. |
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Balance.
Yoga classes tailored for elderly adults can
help them stay steady on their feet and avoid
falls and hip fractures. |
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Coping
with cancer. People with cancer and
their caregivers who practice yoga may improve
their quality of life and sleep better at
night. |
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| While you shouldn't expect
yoga to cure you, it can help some health conditions
when combined with treatment recommended by your
doctor. And if you're perfectly healthy, yoga can
be a good way to supplement your regular exercise
routine. |
| |
| 30 minutes of
Pranayama
and Yoga,
three to four times a week is recommended. This
also can easily be incorporated at home during leisure
time with other family members. |
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| Source:
http://www.NIH.gov |
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