At Elements Yoga Therapy, my mission is to educate, empower and inspire my clients by using eastern philosophies and practices backed by western biomedical science.
FAQs:
What is the Importance of Yoga in the Future?
The art of practicing yoga helps in controlling an individual's mind, body, and soul. It brings together physical and mental disciplines to achieve a peaceful body and mind; it helps manage stress and anxiety and keeps you relaxed. It also helps in increasing flexibility, muscle strength, and body tone. It improves respiration, energy, and vitality. Practicing yoga might seem like just stretching, but it can do much more for your body from the way you feel, look, and move.
How Often Should a Beginner Do Yoga?
If you're new to yoga, starting with a gentle approach is important. Begin with no more than two or three sessions a week. This allows your body to get used to new movements and helps you focus on mastering the basics, like breathing techniques and pose alignments.
Styles like vinyasa or power yoga, known for their more vigorous sequences, can be particularly effective for those interested in losing weight. Aim for three to five sessions a week to see results. Yoga for weight loss should always be part of a balanced approach, including healthy, mindful eating, supporting your mental wellness, and other physical activities.
For stress relief, yoga practices that emphasize relaxation and mindfulness, such as Hatha or Yin yoga, can be beneficial. Practicing these styles daily can help lower stress levels and promote a sense of calm.
If your goal is to build strength, Ashtanga or power yoga can be great choices. These styles are more physically demanding, and, when practiced three to four times a week, can significantly enhance muscular strength and endurance.
One of the great benefits of yoga is improved flexibility. For this, consistency is key. Even shorter daily sessions, focusing on gentle stretching and holding poses, can lead to noticeable improvements in flexibility.
How Many Minutes a Day Should a Beginner Do Yoga?
For toning and strengthening, focus on yoga styles that are more physically demanding, including Ashtanga, power yoga, and Vinyasa. Practicing these styles three to four times a week can help build muscle strength and endurance, leading to a more toned appearance. Keep in mind that toning your body with yoga is a gradual process, and patience is key. Consistent practice, combined with a balanced diet, will yield the best results over time.
Practicing yoga every day can be incredibly beneficial for both your body and mind. Daily yoga practice can help improve flexibility, strength, and balance, as well as reduce stress, enhance mental clarity, and promote a sense of well-being. However, it's important to vary the intensity and style of your yoga sessions. Include a mix of more vigorous styles and gentle, restorative practices to prevent overexertion and to give your body a balanced workout. Listening to your body is crucial. If you feel like you need a day of rest, it's important to honor that. Yoga is about nurturing your body and mind, not pushing them to their limits.
A 20-minute yoga routine can easily be incorporated into your daily schedule and can be as effective as longer sessions—especially if done with focus and intention. Listen to your body and try out different types of practices for these short sessions. Some days might be more about relaxation and stretching, while others might focus on strength and energy. The key is consistency. Over time, these short daily practices can lead to meaningful changes in your overall health and well-being.
What are the Risks of Yoga?
Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains, and the parts of the body most commonly injured are the knee or lower leg. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher-impact physical activities.
Older adults may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people aged 65 and older than in younger adults.
To reduce your chances of getting hurt while doing yoga:
1. Practice yoga under the guidance of a qualified instructor. Practicing yoga by self-study without supervision has been associated with increased risks.
2. If you’re new to yoga, avoid extreme practices such as headstands, shoulder stands, the lotus position, and forceful breathing.
3. Be aware that hot yoga has special risks related to overheating and dehydration.
4. Pregnant women, older adults, and people with health conditions should talk with their healthcare providers and yoga instructor about their individual needs. They may need to avoid or modify some yoga poses and practices. Some of the health conditions that may call for yoga modifications include preexisting injuries, such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma.
What are the 3 Main Elements of Yoga?
There are three basic elements in yoga: Asanas, Pranayama, and Concentration
1. Asanas are poses that exercise the front, back, and side of the body equally. A full range of movements such as horizontal and vertical expansion is created while performing asanas. Both the asana and the sequence of asanas are important for creating a response such as stimulating, energizing, or calming the body. The asanas also improve muscle strength, mobility of the joints, circulation, and balance as well as body awareness.
2. Pranayama means control of the breath, which leads to deeper breathing thereby providing the body with more oxygen. This intensive breathing technique creates a feeling of serenity and inner peace.
3. Concentration is fundamental in yoga. The focus on the specifics of the pose and control of the breath will improve concentration.
Is Yoga a Good Way to Lose Weight?
There’s evidence that yoga may help people lose weight. In 2013, a review supported by the National Center for Complementary and Integrative Health (NCCIH) looked at 17 yoga-based weight-control programs and found that most of them led to gradual, moderate reductions in weight. The programs with the best results included at least some of these elements:
- Longer and more frequent yoga sessions.
- A longer duration of the overall program.
- A yoga-based dietary component.
- A residential component (such as a full weekend to start the program).
- A larger number of elements of yoga.
- Home practice.
Another review, in 2016, looked at 10 studies of yoga in individuals who were overweight or obese and found that practicing yoga was associated with reduced body mass index (BMI; a measure of body fat based on height and weight).
Why is Yoga so Popular?
Yoga is popular because it is REALLY effective. When practiced carefully and consistently yoga improves our well-being both subjectively and objectively. The purpose of yoga is self-fulfilling, enjoying your practice means actually being well, as yoga benefits go way beyond the mat.
1. Yoga makes you happier. Over 80% of people who practice yoga experience a reduction in stress. And 1 out of 3 people says that yoga makes them “very happy”. When was the last time you felt “very happy”, before or after Savasana?
2. Yoga makes us less lonely. Even if you practice alone, connecting with yourself through yoga will help you feel less alone.
3. Yoga leads to.. more yoga. Two-thirds of people who practice yoga go on to exercise more regularly.
4. With yoga, you want to become healthier. 4 out of 10 people who practice yoga even change their diet and start eating healthier. It all begins with a Sun Salutation.
What is Yoga?
Yoga is a physical, mental, and spiritual practice with roots in ancient India. The discipline aims to create harmony between the mind and body. Today, people in the Western world practice yoga for many reasons, namely physical and mental health. It promotes wellness through a mix of physical poses (asanas), breathing exercises, and meditation.
Most Common Reasons People Start Yoga
If you’re doing yoga to see results on a specific physical or mental goal, it helps to clarify this beforehand so that you can find the ideal classes, studio, location, and schedule for your practice.
The most common reasons people start yoga include:
- Lose weight and burn fat
- Reducing stress or having a calmer mind
- Helping with chronic pain (especially back pain)
- Physical therapy (recovering from an injury)
- Build muscle and tone
- Improve flexibility and balance
- Complement an existing workout routine
- Delve into a spiritual practice
The 5 Principles of Yoga
Yoga is underpinned by five key principles, believed to make up the foundation of living a healthy life. Here’s what they are and how they can help you to live more healthily both on and off the mat.
1. PROPER EXERCISE (ASANAS)
A typical Western yoga class focuses primarily on this element of the practice. The postures and poses that make up the physical side of yoga are called asanas, and they are designed to improve flexibility, strength, and overall fitness. A more vigorous yoga workout will also raise your heart rate and give you a cardiovascular workout. You can embody this principle by making time for physical exercise every day. Combine stretching with strength training and cardio for optimal all-over fitness.
2. CORRECT BREATHING (PRANAYAMA)
How often do you breathe deeply? Doing so increases oxygen intake, boosts lung capacity, and lowers heart rate. Yogis believe that pranayama helps to connect the mind with the physical body. When you find yourself getting stressed, pause to check in with your breath. Breathe deeply for four counts, then exhale completely for four counts. Repeat a few times and you’ll find that you feel calmer and less stressed.
3. RELAXATION (SAVASANA)
Our busy modern lifestyles are not conducive to proper relaxation. But rest is vital for physical health, restoration, and mental clarity. Many yoga classes end with savasana, also called the “corpse pose”, a whole-body relaxation posture. Incorporate the principle of savasana into your life by remembering that rest is vital. Taking the time to pause, do nothing, and sink into relaxation isn’t indulgent or a waste of time. It is essential for good health.
4. HEALTHY DIET
Yogis often follow and recommend a vegetarian or vegan diet. You don’t have to go completely veggie unless you want to, but your diet should focus as far as possible on whole, nutritious foods. Aim to get plenty of fruits and vegetables, pulses, and whole grains, and prioritize organic and locally sourced food if you can. Limit your consumption of meat, white flour, fried foods, sugar, and alcohol.
5. MEDITATION AND POSITIVE THINKING
Yogis know that the mind and body are intimately connected. This means that the way we think has very real implications for our health. By shifting negative thoughts to positive ones and practicing gratitude every day, we can live more happily and healthily. Just five minutes of meditation daily can have big benefits. First thing in the morning, when you get home from work, or right before bed are all good times to fit it in. Look for free guided meditations online, or just sit quietly and bring your attention to your breath. You could also try keeping a daily gratitude journal to practice positive thinking.
6 Branches of Yoga
The overall philosophy of yoga is about connecting the mind, body, and spirit. There are six branches of yoga. Each branch represents a different focus and set of characteristics. The six branches are:
1. Hatha yoga: This is the physical and mental branch that aims to prime the body and mind.
2. Raja yoga: This branch involves meditation and strict adherence to a series of disciplinary steps known as the eight limbs of yoga.
3. Karma yoga: This is a path of service that aims to create a future free from negativity and selfishness.
4. Bhakti yoga: This aims to establish the path of devotion, a positive way to channel emotions and cultivate acceptance and tolerance.
5. Jnana yoga: This branch of yoga is about wisdom, the path of the scholar, and developing the intellect through study.
6. Tantra yoga: This is the pathway of ritual, ceremony, or consummation of a relationship.
10 Common Yoga Poses
Want to start trying some common yoga moves? Check out 10 common yoga poses below for information on how to execute each pose and learn their purpose!
1. Child’s pose is an important yoga position to take the opportunity to find your breath. Relax on the ground by bending the knees and hips, stretching the shoulder muscles, and resting the head on the floor or in a lowered position. Stay in this pose for up to 30 seconds.
2. Warrior 2 is a lengthening pose. Notice the front knee is at a 90-degree angle, while the back leg is extended with the foot pointing outward. Arms are extended toward the front and back, and the focal point is just beyond the fingers on the front hand.
3. Reverse Warrior is similar to its sister poses, Warrior, yet it includes a lateral stretch or bends. Rather than the arms being extended front and back, one arm will extend upward, while the other lightly supports the body by grasping the lower leg.
4. Tree poses can be a challenging pose for balance, but much of the challenge comes with trying to maintain focus. There is so much to balance in our daily lives, and yoga presents a physical way that we can master that balance with our bodies. Tree pose acts as an effective hip opener and core stabilizer. You can always lower the bent leg if balance is an issue. Remember to refer to the instructor for modifications of the tougher yoga moves.
5. Chaturanga is a more challenging yet common yoga pose used in more experienced yoga classes. The pose is similar to a push-up position, except the positioning of the hands is slightly different. The bottom should be down and in a flat alignment with the back. If you feel comfortable, try this pose on a mat surface and hold for a couple of seconds and then slowly lower yourself toward the ground as if performing a push-up. Then, lift yourself back up to the original position. This is a full-body strengthening pose.
6. Cow pose is a nice spine extension exercise. Try getting on all fours on a mat surface, lift the head, and press the spine toward the ground. Breathe through this exercise as you then lift the spine slowly so it makes a slight rainbow arch, and then transition again into the cow pose.
7. Downward-facing dog is probably the most popular yoga move in many yoga classes around the country. The pose helps strengthen the shoulder and upper back muscles as well as stretch the calves and hamstrings. If this pose places too much pressure on the wrists or shoulders, you can modify it by going down to your elbows.
8. Rag doll helps elongate the spine. It is essentially a forward fold, wherein the knees are slightly bent with the upper body folding forward, arms hugging, and head down. If desired, you can slowly sway from side to side while in this position. Emphasize relaxing and being loose (like a rag doll) in this position and finding your breath.
9. Chair pose is a nice hamstring extender and core stabilizer. The feet are close together and the bottom is slowly moved into a seated position as if sitting in a chair. Arms move upward above the head, and the eyes look forward. Try holding this pose for 20 seconds
10. Prayer Twist presents a nice variation to some of the other yoga poses. Start in a balanced position with feet close together if possible, squat into a comfortable yet challenging depth, put hands together, and then try slowly twisting the upper body to one side so that the opposite elbow touches the opposite knee. To modify, simply start with the squat position and try to twist even a little bit. Progress is key!
11 Benefits of Yoga
You've probably heard by now that yoga is good for your health. Maybe you've even tried it for yourself and discovered that it makes you feel better. A consistent practice offers a plethora of mental and physical health benefits. Some, like improved flexibility, are evident.
Others, including mental clarity and stress reduction, can be more subtle but are just as powerful. When put together, these benefits of yoga contribute to increased feelings of well-being, which helps explain why so many people find yoga so addictive. Here are the top benefits of yoga and some poses to try to help you get the most out of your practice.
1. Improves Flexibility
As you get older, your flexibility usually decreases, especially if you spend a lot of time sitting, which leads to pain and immobility. Yoga can help reverse this process. A study conducted in China in 2015 found that 12 weeks of Hatha yoga improved flexibility in adults with a median age of 50. The practice also increased cardiorespiratory and muscular endurance as well as physical strength.
2. Builds Strength
Many yoga poses require you to bear your body weight in new and often challenging ways, including balancing on one leg or supporting yourself with your arms. Holding these poses throughout several breaths helps build muscular strength and endurance. As a byproduct of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles in your legs, arms, back, and abdomen.
3. Improves Balance
Exercises that strengthen and stabilize the core can promote agility and prevent accidents from stumbling or falling. Improved balance is one of the most important benefits of yoga, especially as you get older. Poses that require you to stand on one leg, and, for more advanced practitioners, turn you upside down in an inversion, can be a great way to build the core strength to hold you upright.
4. Supports Joint Health
The movements necessary for yoga are low-impact, allowing you to use your joints without injuring them. Yoga also helps strengthen the muscles around the joints, lessening their load. People with arthritis often see a marked improvement in their pain and mobility with regular gentle yoga practice.
5. Eases and Prevents Back Pain
Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who have back pain spend a lot of time sitting at a computer or driving a car, which causes tightness throughout the body and spinal compression. Yoga counteracts these conditions, as studies show that the practice can help to ease common symptoms of back pain.
6. Teaches Better Breathing
Yoga breathing exercises, called pranayama, focus our attention on breathing and teach us how to take deeper breaths, which benefits the entire body. Breathwork in yoga can have physical and mental benefits both on and off the mat. Certain types of pranayama such as Skull Shining Breath (Kapalabhati Pranayama) can also help clear the nasal passages (helpful for people with allergies), and Ujjayi Breath can help calm the nervous system.
7. Fosters Mental Calmness
Yoga asana practice is intensely physical. Concentrating on what your body is doing has the effect of bringing calmness to your mind. Yoga also introduces you to meditation techniques, such as how to focus on your breath and disengage from your thoughts.
8. Reduces Stress
Physical activity is good for relieving stress, and this is particularly true of yoga. Because of the concentration required, your daily troubles, both large and small, can seem to melt away during the time you are on the mat. This provides a much-needed break from your stressors, as well as helps to put your problems into perspective.
9. Increases Self-Confidence
Doing yoga improves your mind-body connection, giving you a better awareness of your own body. During yoga, you learn to make small, subtle movements to improve your alignment, putting you in better touch with your physical body. You also learn to accept your body as it is without judgment. Over time, this leads to feeling more comfortable in your own body, boosting your self-confidence.
10. Boosts Heart Health
Heart disease is the leading cause of death worldwide and research shows that yoga can potentially help to prevent it. Yoga is good for your heart because it increases circulation and blood flow. For instance, a 2015 study found that a year of yoga improved cardiovascular risk factors like obesity and high blood pressure among older adults with metabolic syndrome. The study authors concluded that yoga can be a complementary treatment to managing this condition.
11. Improves Sleep
Many people who practice yoga report that it helps them to sleep better and a large body of scientific evidence supports this claim. A review of 49 studies involving more than 4,500 participants determined that mind-body practices like meditation or yoga can be beneficial to those with insomnia and other sleep disorders.
What to Wear to Your Yoga Class
Start with loose clothing and a yoga mat (if one is not provided at the class), as well as a willingness to try what may seem strange at first. Yoga is very much about tuning into the sensations inside the body. Some people are not comfortable with this and sometimes are frightened by the new experiences, which is why an open mind is probably the most important thing you could take with you. Once you’ve got comfortable, then you can start thinking about investing in some more advanced Yoga kit.
Active wear and sports intimates have come a long way since the days of wearing a loose oversized cotton t-shirt and shorts with more than two conventional holes to put your legs through. Today, particularly yoga equipment, comes in a range of colors and designs, with some high-end brands offering fabrics that possess multi-stretch and sweat-wicking properties allowing you to stay comfortable and dry during practice.
However, not all textiles perform the same way. Owing to their structure, many have unique properties and behave completely differently from others. When choosing certain clothes to work out in, you have to bear in mind that it is the type of fiber, fabric structure, and weight that are the most important parameters when wearing them for their intended purpose.
What You Should Know Before Your First Yoga Class
As with any new exercise, you should consult your healthcare provider before starting yoga. Then, you can look for in-person or online yoga classes with a qualified instructor.
The duration may vary, but a typical yoga class lasts about an hour. There may be a brief opening meditation or breathing practice, depending on the style. Then, you will move into the physical postures. This often includes some foundational yoga poses and variations on those poses. Most practices close with a posture called svanasana, or final resting pose. Some classes may also close with a mantra or meditation.
Here are a few tips for your first class:
1. Look for level 1, beginner, "slow flow," or "all-level" classes.
2. Wear comfortable, breathable clothes.
3. Start class prepared with a yoga mat, a water bottle, and a towel.
4. Arrive early to an in-person class. You can find a spot and possibly chat with the instructor. Let them know you're a beginner, and mention any injuries that might require pose modifications.
5. Do your best to follow along in class, but don't push yourself into any postures. That could result in injury and time off from your new yoga practice.
6. Keep an open mind, and remember that it's okay to be a beginner.
How to Prevent Injury During Yoga
While yoga is generally safe, you can still get hurt if you do a pose incorrectly or push yourself too far. Here are some tips to stay safe when doing yoga.
1. If you have a health condition, talk with your healthcare provider before starting yoga. Ask if there are any poses you should avoid.
2. Start slowly and learn the basics before pushing yourself too far.
3. Choose a class that is appropriate for your level. If you are not sure, ask the teacher.
4. Do not push yourself beyond your comfort level. If you cannot do a pose, ask your teacher to help you modify it.
5. Ask questions if you are not sure how to do a pose.
6. Bring along a water bottle and drink plenty of water. This is most important in hot yoga.
7. Wear clothing that allows you to move freely.
8. Listen to your body. If you feel pain or fatigue, stop and rest.
How to Find a Yoga Class Near You
There are a few things to keep in mind as you begin your search for a yoga class that fits your schedule and your needs.
1. Try to find a studio or class that’s convenient for your home or work. You don’t want to get to yoga class to be a source of stress.
2. An online search could be a good way to see what’s in your area, as well as a way to find out what other people think of the studio.
3. Observe and try different classes. There are many, many styles of yoga, and lots of studios allow students to have their first class free.
4. Find a community of like-minded people where you feel comfortable and supported.
5. Make sure that the teacher is well-trained and qualified. Check out the credentials and what kind of training is required at the studio. Having a well-trained teacher is important, especially if you have physical limitations or a chronic health condition.
6. Don’t be afraid to experiment. Ideally, you should try out a few different teachers and styles.
7. Be consistent. Once you find a teacher or class that you love, commit to it. Stick with it and attend class a few times a week.
Sources:
The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.
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