Why You Should Try Yoga
What is yoga, and why is it so popular? Yoga is a series of stretches and poses that
you do with breathing techniques. It offers the powerful benefits of exercise. And
since yoga is gentle, almost anyone can do it, regardless of your age or fitness level.
Yoga is a 5,000-year-old discipline from India. It was developed as a practice to
unite the mind and body. There are many branches of yoga. All yoga styles can help
balance your body, mind, and spirit. But they achieve it in various ways.
Some yoga styles are intense and vigorous. Others are relaxing and meditative. No
matter which type you choose, yoga is a great way to stretch and strengthen your body,
focus your mind, and relax your spirit.
Benefits of yoga
Yoga can make you stronger and more flexible. It's a great way to stay limber and
energetic. You'll also feel more focused and alert. And yoga can help you feel great
and function better in your daily life. Yoga can also help improve these conditions:
Poor blood circulation
High blood pressure
Low back pain
Tension or stress
Yoga's gentle movements are a big reason for why it’s so popular. Yoga is good for
people who haven't been active in a while. It’s good for people who have certain health
conditions like arthritis or osteoporosis. You can change the exercises to fit your needs.
But yoga is also great if you're already fit and want a challenging workout. As you
become more strong and flexible with yoga, it's easier to do other kinds of exercise
like dancing, walking, or swimming.
Yoga can help you:
Reduce your risk for injury. Each yoga pose targets certain muscles. This helps you increase your flexibility
and reduce your risk for injury.
Reduce stress. Yoga can help soothe the mind and lower stress levels. It does this by focusing the
mind on the moment and the movements.
Increase your concentration. A main part of yoga is rhythmic, focused breathing. This can help you focus.
Understand the mind-body connection. Yoga requires you to focus all your energy on each movement or pose exactly. This
can help you feel the mind and body work together.
Gain strength and stamina. More vigorous styles of yoga promote strength and stamina.
Improve balance and stability. Balancing poses require you to use your core muscles. This can help you improve your
Improve posture. Yoga poses strengthen and open tight areas of the body like the shoulders and muscles
of the upper back. This can help you keep good posture.
Develop body awareness. Yoga requires you to contract or relax certain muscles as you stretch into each pose.
This can help you become more aware of your body’s strengths and weaknesses.
Types of yoga
You have many types of yoga to choose from. They use different kinds of movements
called poses. You may prefer a certain type, depending on your goals and fitness level:
Hatha yoga. This form of yoga is the most popular in the U.S. It’s known as the yoga of force.
It emphasizes strengthening and purifying the body. It involves physical postures
(asanas) and breathing techniques (pranayama).
Iyengar yoga. This style of yoga focuses on alignment. It is fluid and dancelike. It uses props
like wooden blocks, straps, chairs, bolsters, and blankets to help you achieve and
hold postures you otherwise couldn't hold.
Ashtanga yoga. This kind of yoga is sometimes called ashtanga vinyasa or power yoga. It's intense
and fast-paced. It’s designed to build your endurance and strength. You do a series
of postures in 1 continuous, flowing movement. You link the motions to breathing patterns.
Bikram yoga. You do this form of yoga in a very hot room, unlike many other types of yoga. Bikram
yoga involves a set of 26 postures that you practice twice per session. First you
do standing and balance poses. Then you do back bends, forward bends, and twisting
Restorative yoga. This type of yoga does not use active postures. It focuses instead on the relaxation
part of yoga.
Kripalu yoga. This is a gentler, slower-moving style of yoga. It’s between restorative yoga and
the more vigorous forms.
Strength-training with yoga
Many people think yoga is essentially a stretching regimen. It is that, but it’s also
much more. How do you strengthen your muscles with yoga? Simply by getting into a yoga
posture and holding it. Yoga can give you stronger muscles with poses such as:
Downward facing dog pose. This strengthens your arms and legs.
Half moon pose. This strengthens your legs and ankles.
Plank pose. This strengthens your arms, wrists, and back.
Locust pose. This strengthens the back of your torso, legs, and arms.
How to get started
It’s easy to find all kinds of yoga classes. Check with your local community centers.
Look at nearby gyms, dance studios, and health clubs. Or search online. You can also
check out the Yoga Alliance website at www.yogaalliance.org/directory to find yoga teachers and yoga classes near you.
It is important to find the right yoga style for you and a teacher you like. It’s
hard to know what a class is like until you attend it. Even when 2 teachers use the
same terms to describe their classes, the classes may be quite different.
Talk with your healthcare provider before you begin yoga or any other kind of exercise.
It's a good idea to take a class with an experienced teacher. Let the teacher know
about any health conditions you may have like high blood pressure or arthritis. Tell
them about any injuries or physical problems. A good teacher will know which exercises
are best for you, and tell you which poses to stay away from.
Give it a try
Yoga can help you get fit for life. It helps you deal with stress, pick up your child,
control your dog, carry groceries, or work in your garden. It also can help to prevent
or ease back pain and muscle or joint injury, and give you self-reliance and self-esteem.
Yet, one of the most important benefits of any yoga routine isn't physical — it's
the quieting of the mind. The bottom line is learning to pay attention. You fine-tune
your attention, beginning with the body, and then moving to the mind. As you get deeper
into your practice over the years, you start to see the mental and spiritual benefits.