Yoga Poses & Yoga Exercises
Yoga is soon becoming one of the preferred forms of exercise for overall good health and even to lose weight along with ensuring ones mental and spiritual well being in countries across the world. Even individuals who have just started practicing the various yoga poses can reap the benefits of yoga as the various yoga asanas or postures depending on their intensity levels are extremely useful in strengthening ones lower back, legs, hands, feet, spine, shoulders and so on. In fact advanced yoga asanas which require the individual to concentrate on their breathing technique and even mediate are also known to help one to relax and thereby be able to concentrate on the various parts of their body and their demands thereby taking them onto a path of self discovery and self realization. Yoga poses involve varying degrees of breathing and stretching exercises which tend to help one develop flexible and supple muscles, joints and tendons and also allows one to stay limber and supple. The lighter yoga asanas postures are known to help people lower their blood pressure levels as yoga tends to promote an even and constant flow of blood in the body of the individual if practiced regularly. Yoga poses if taken up and practiced regularly are also known to positively impact the cardiovascular health of the individual as they lower the cholesterol levels in the individual along with the heart rate. Depending on the type of yoga that one is practicing; an individual may expect to burn almost 200 calories per hour thereby promoting weight loss in an optimal and healthy manner. One of the most vigorous forms of yoga asanas is the power yoga which is known to be extremely effective in losing weight as it tends to burn the maximum amount of calories. The hatha yoga asanas on the other hand are known to be a gentler and lighter form of yoga poses. The hatha yoga asanas focus on the basic yoga asanas postures along with ones breathing technique. Hence while practicing hatha yoga asanas an individual is known to burn around 175 calories per hour. The hatha yoga asanas are also recommended to individuals suffering from prostate gland or prostate problems as the hatha yoga asanas involve meditation, deep breathing, and stretching which are known to benefit and help such individuals over time. Practicing the various yoga poses is effective in losing weight as yoga tend to stimulate the otherwise lethargic and inactive thyroid glands which in turn increases there secretions resulting In weight reduction and weigh control. Bikram yoga asanas are another form of yoga poses that is quite vigorous and is practiced in a high temperature controlled environment at high levels of heat. Thus before taking up the bikram yoga asana one should always consult their medical practitioner or doctor who will state whether this particular form of yoga is suitable for the individual taking into account their medical health status. Nowadays on account of the growing popularity of yoga, there are plenty of yoga poses that are available that can be practiced depending on one’s physical condition as well as lifestyle.
In Sanskrit, the word “pose” is “asana” (pronounced as “ah-sah-nah”). Each asana helps you become more aware of your body, mind, and environment. While beginning your yoga exercises, experiment with the poses, moving in and out as you feel comfortable. If you approach the poses with playful curiosity, feeling of frustration and competitiveness will not enter your mind. While practicing your yoga exercises, make sure that you don’t feel any discomfort or pain.
Yoga Poses and breathing
Breathing is an essential part of practicing yoga exercises. You should never hold your breathe during a pose. Also make sure that your breath is never forced or strained. Labored breathing is sign that you you’re working too hard and should come out of the pose slightly. When one starts practicing yoga, one can hold for three full breaths through most yoga poses. If you feel comfortable in the pose, hold for longer, if uncomfortable, you should come out of the pose immediately.
Types of Yoga Poses
Seated poses – Seated poses are useful for practicing breathing exercises and relaxation or meditation techniques. Seated poses are also often used as a warm up or as a starting point for other poses. Performing seated poses can help improve your posture and open your hips.
Standing poses – Standing poses are often used as warm up or as a starting point for other poses. Standing poses are beneficial for strengthening your legs, opening your hips and improving your sense of balance.
Inversions – Inversions are excellent poses to perform to improve your blood circulation, quiet your mind and improve your overall health. Inversions are also believed to reverse the ageing process and reduce the effect of the gravity on your body.
Relaxation and restorative poses – It is important to take time to perform relaxation or restorative poses at the end of each yoga practice. You can use this time to relax your body and mind and allow energy released by the poses in your practice to move freely throughout your body.
Counter poses – A counter pose is a yoga pose that stretches your spine in the opposite direction from a previous pose or returns your spine to a neutral position.
Twists – You can perform twists to stretch and strengthen your back and abdominal muscles, increase the flexibility of your spine and improve your circulation. Twists improve the functioning of your internal organs by providing them with a fresh supply of blood as you twist and release your body.
Balancing poses – Balancing poses are great for improving your balance and coordination as well as developing your ability to remain grounded in a pose. Keeping your body balanced encourages you to focus, quiet and balance your mind.
Forward bends – Forward bends stretch the entire back of your body, especially your hamstrings. Forward bends are also often used to release tension, calm your mind and soothe your nervous system. Similar to back bends, forward bends help keep your spine strong and supple.
Back bends – Back bends are among the most challenging poses in yoga. Bending backward helps strength your back and keep your spine strong and supple. Back bends also open the front of your body, especially your chest.
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There are many postures in yoga, and although all of them are beneficial, some are more challenging than others. There are some easy poses that can be practiced by beginners, and there are advanced yoga poses that should be done by practitioners with enough experience. Before coming to the advanced yoga postures, it is important that you first perfect the beginner poses. Some of the most advanced yoga poses include Bakasana (Crow Pose), Garudasana (Eagle Pose), and Tittibhasana (Firefly Pose). It is recommended that you perform the advanced yoga sequence first in front of an instructor to get the proper technique.
Yoga and its Benefits
You're never too young or too old to reap the health benefits of yoga. Find out how all types of yoga can improve your health.
Yoga, the Sanskrit word for "union", is a practice that uses posture and breathing techniques to induce relaxation and improve strength, and its health benefits may surpass those of any other activity. Whether you practice yoga to relax, stretch, breathe, meditate, or simply because it's in fashion, you may not realize the numeroushealth benefits of yoga. And while there are many different kinds of yoga, ranging from the more gentle hatha yoga to the more strenuous, like Bikram yoga (which is performed in a 105°F room) or power yoga, every form of yoga improves your health from head to toe. Here are some of yoga's many health benefits.
Benefits of Yoga to Your Bones, Muscles, and Joints
- The physical benefits of yoga are myriad. Yoga keeps your body strong, as it involves all the muscles in your body to hold and balance yoga asanas (poses). The various yoga postures strengthen your feet, legs, hands, abdominals, lower back, legs, and shoulders.
- Yoga's stretching and breathing exercises improve your flexibility, helping joints, tendons, and muscles stay limber. People suffering from osteoarthritis or rheumatoid arthritis will see a noticeable improvement in their stiffness, pain, and other arthritic symptoms by practicing yoga poses and postures.
- Yoga improves your endurance, especially the more athletic forms of yoga such as ashtanga yoga, power yoga, vinyasa yoga, and Bikram yoga. These rigorous yoga practices follow a specific sequence of poses (asanas) that become more challenging as you progress. Unlike the more gentle hatha yoga, the forms of ashtagna yoga, power yoga, vinyasa yoga, and Bikram yoga require you to keep your body in constant motion between poses, resulting in a strenuous cardiovascular workout and improved core strength.
- Hatha yoga can relieve chronic back and neck pain, since the poses and postures gently stretch and strengthen your back and neck muscles.
- Yoga is often prescribed to help heal various injuries, including repetitive strain injuries, knee and back injuries, pulled hamstrings, even minor skin burns. Of course, you should consult your physician before using yoga as a treatment for any injury!
- Yoga is an excellent weight-bearing exercise that can improve your bone density. This is particularly beneficial for women approaching menopause, since yoga can help ward off osteoporosis, or thinning of the bone.
Benefits of Yoga to the Cardiovascular System
Yoga has tremendous health benefits for your heart. Most notably:
- The gentler forms of yoga lower your blood pressure because the asanas (yoga poses, postures, and yoga positions) keep blood flowing evenly throughout your body while you focus on your breathing.
- People suffering from hypertension can benefit from yoga tremendously, as hatha yoga can lower your heart rate and blood pressure.
- Many practitioners claim that yoga has also lowered their cholesterol.
- Power yoga is an excellent form of cardio conditioning, which strengthens core muscles while it keeps blood and oxygen circulating throughout your body.
Benefits of Yoga on Mental Health
- Yoga benefits anyone's mental health by helping him or her relax, and it is an effective form of psychological therapy. Yoga reduces anxiety and stress, resulting in better health, better mood, and better concentration throughout the day. Yoga has been used to help treat a wide variety of emotional and mental disorders, including acute anxiety, depression, and mood swings.
- Even children can benefit from yoga. Those with attention deficit disorder and hyperactivity can learn to relax and get control by using yoga breathing and yoga asanas.
- Because yoga is a form of meditation, it results in a sense of inner peace and purpose, which has far-reaching health benefits.
- Yoga has been used to help heal victims of torture or other trauma.
Benefits of Yoga on Other Health Conditions
- Do you have frequent headaches? Yoga can rid you of tension headaches and migraines because yoga circulates blood and oxygen to your head, which can often prevent headaches from starting.
- A regular yoga practice helps boost antioxidants throughout your body, resulting in a stronger immune system and improved ability to heal quickly from disease or injury.
- Yoga can help you lose weight and maintain a healthy weight throughout your life. Power yoga is a vigorous form of yoga that burns calories, resulting in weight loss.
- Many women going through menopause report an easing of symptoms when they begin practicing yoga.
Benefits of Yoga in Everyday Life
- Yoga can help cure insomnia, as regular yoga practice leads to better and deeper sleep.
- Yoga can help fight fatigue and maintain your energy throughout the day.
- Yoga is an effective treatment for a variety of autoimmune diseases because it can reduce the symptoms these diseases often cause, such as stiffness, malaise, fatigue, and weakness.
Regular yoga practice will create multiple and noticeable benefits to your health. Try some yoga postures today! And as your instructor will no doubt tell you at the end of your practice: Namaste.
Yoga Poses:
Arm Stretch Pose
This pose gives a wholesome stretch to the body, from head to heels. It increases endurance level & teaches breathing control & controlled body movements. The Arm Stretch Pose is very helpful in easing the joints of knees, shoulders & ankles. It relieves backaches & regularizes blood circulation. Sit on your bent knees with your feet a little wider than your hips & your toes pressing firmly on the floor. Keep your hands at the back & sit between your buttocks but widen your calf muscles to avoid sitting on them. You should be in a position where your arms are touching the floor on your sides, your ankles are outside your buttocks & your inner calves are touching the outer thighs. Slowly, raise your arms to the height of shoulders while inhaling & turn your palms to the roof while exhaling. Now, stretch your arms over your head while inhaling & lock your fingers together. Turn your palms towards the ceiling while exhaling slowly & lift up from the belly into your shoulders & chest with a powerful push. Bring your arms down while exhaling & interlock your arms behind your back. Now, bring your arms back to your sides while inhaling. Repeat this exercise for 2 to 3 times.
Neck Stretch Pose
Neck stretch pose is meant to relieve soreness of neck muscles which is a general complaint from people who work for long hours in their offices in front of the computers. The soreness develops & is aggravated due to lack of proper back support, improper posture while working & bending excessively & continuously on the keyboard. You can perform Neck Stretch Pose while sitting at your desk or while standing. It also improves blood circulation in the neck area. You can either sit or stand at your office desk & pull your shoulders back & up. Close your eyes & inhale & exhale slowly & then bring your chin down towards your chest. You should stay in this position for 10 to 20 seconds but only your neck should move & not your shoulders. Now, raise your chin & bend your head backwards till you are able to see the ceiling. Hold this position for another 10 to 20 seconds & then come back to your normal position. You can bend your head to either side of you & repeat this exercise similarly. At the end rotate your head slowly for 20 seconds & then return it to normal position.
Prayer Pose
The Prayer Pose can also be said as 'namaste'. It can be performed while you are seated or are standing. This pose develops & enhances the flexibility of the wrists & is suitable for people of all ages. It is also good for your arms, chest, shoulders & elbows. The Prayer Pose can also be done in the reverse direction but if you are suffering from arm, elbow or shoulder problems then avoid this pose. Stand in the mountain pose & bend your elbows in such a way that your palms are in the front center of your chest. Your fingers should point at the ceiling & your elbows should be kept below your wrists. While your shoulders are down, bring your chest towards the thumb. Repeat this for a couple of times.
Shoulder Stretch Pose
The shoulder stretch pose aims at the shoulder girdle area to ease tightness from the back of your shoulders. It involves the heels, shoulders, hips & arms. The Shoulder Stretch Pose makes the shoulder muscles more flexible & enhances the movement of the upper body. It also releases tension in the upper back, neck, chest & arms & is especially recommended for those with collapsed chest, rounded shoulders & tense neck. Sit on an exercise pad & stretch your shoulders back while inhaling. Now, exhale while moving your shoulders forward. Take care that your arm follows your shoulder movement & bring your head to the center at the end. Repeat this for 3 to 5 times.
Spinal Roll
The Spinal Roll Pose is also known as Spinal Rocking or the Rocking Exercise. This pose removes stiffness & drowsiness that we feel when we wake up in the morning. The vertebrae get a good massage while doing this exercise & the flexibility of the spine increases. The Spinal Roll Pose aids in delaying old age & cures insomnia. Sit down on an exercise pad, draw your knees & bend your head down. Join your hands under your knees & round your spine. Now, swing back & forth like a rocking chair while keeping your head slightly bent. Do this exercise for 3 to 5 times & then lie down until your breath comes back to normal. Rocking can be combined with deep breathing.
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