Body and Mind Health Benefits of Yoga: Why Do it? & How to Get Started?

Why are many people going crazy over yoga?
What’s in it for the average Joe? Is yoga effective? Are its benefits worth your time and effort, or is it better to exercise instead?

These are just a few of the questions people ask on the topic of yoga. Unlike traditional exercise routines, we are mostly clueless on how yoga works. Aside from looking like it is really boring, and you probably doubt if you would reap any benefits doing it. You simply do bizarre poses that look far from comfortable and hold it.
How does it help you with anything then?

So, why do yoga then?

Yoga teaches all that there is no need to look for your happiness and contentment in life somewhere else. Everything you need to achieve is found deep within you. Find the time to be still and feel the essence of your being. You need not always fall into the trap of perpetual motion. Immerse yourself in a state of quietude to be able to enjoy the highest level of joy and understanding in life.
Life’s journey becomes happier, calmer, and more fulfilling when a person is in harmony with himself or herself.

If you are just like everybody else and are clueless about yoga, now is the best time to educate yourself on the very nature of this ancient practice and no longer wonder about the answer to, “Why is yoga good for you?” You’ll be surprised at how it works and the many health benefits it offers. There are also different types of yoga and a wide variety of yoga poses you can try depending on what you want to achieve.

What is Yoga?

Yoga is a Sanskrit term, an ancient Indian language. It is a derivative of the word “yuj”, meaning yoking. Simply put, it’s the simple process of reversing the usual outward energy and consciousness flow making the mind a dynamic center of direct perception and no longer limited to fallible senses, but actually capable of experiencing the truth. In essence, yoga’s aim is to unite the mind, body, and spirit.

It is considered to be a Hindu spiritual and ascetic discipline that includes simple meditation and breathing control and the adoption of certain body positions. Yoga is widely practiced mainly for health and relaxation purposes. This ancient spiritual science has been misunderstood for many centuries in the past. But this apparent cluelessness is due to our limited understanding of the various forces that run the entire universe.

The meaning of the word “yoga” in itself pertains to “union”, the union of the soul or the individual consciousness with the Spirit or the Universal Consciousness. Even if most people think of yoga as a form of physical exercise that holds postures or asanas, it has been rapidly gaining so much popularity in recent years. In reality, they only just touch the surface of this age-old practice and profound science of unraveling the limitless potentials of the human mind and soul.

History of Yoga

Yoga’s long history is not as clear as the peace and relaxation you can get. The history is uncertain and obscure because the sacred texts have been passed down from generation to generation by word of mouth. Moreover, its teachings also have a secretive nature. Yoga’s early writings were written on fragile palms leaves that were not good mediums for written texts since they could be easily damaged, ruined, or lost. It’s long and rich history is divided into four primary periods of innovation, practice, and development.

• Vedic Period
• Pre-Classical Period
• Classical Period
• Post-Classical Period

It is said that yoga is as old as civilization, but there is no proof to support such claims. The earliest archaeological proof that yoga existed is found among the stone seals depicting yoga poses and figures, placing the yoga’s existence around 3000 B.C.

Scholars in the field argued that yoga has existed since before this time, tracing yoga’s beginnings as early as the Stone Age Shamanism because of the strong similarity between the two in terms of wanting to improve human conditions back then. Moreover, they both aimed to heal the entire community.

Vedic Period

Yoga was developed by Northern India’s Indus-Saraswati civilization over 5,000 years ago. It was likewise mentioned in the Rig Veda, one of India’s oldest and most sacred texts. The Vedas comprised of a collection of texts with mantras, songs, and rituals that the Brahmans used to praise Divine Powers. These Brahmans are ancient Vedic priests. The Vedas is also considered to be the sacred scripture of Brahmanism, the roots of modern-day Hinduism.

At this point in time, the Vedic people depended on Vedic yogis or rishis (mystic seers) to teach them how to live in divine harmony.

Pre-Classical Yoga Period

Over time, yoga was further developed by the Rishis together with the Brahmans who recorded their beliefs and practices into their large collection of more than 200 scriptures known as the “Upanishads.”
It explained by the following:

• Brahman or the ultimate reality
• Atman or the transcendental self
• The relationship between both of the preceding terms

Bhagavad-Gita is the most popular among these Yogic scriptures, and is estimated to have been composed around 500 B.C.

Classical Yoga Period

By this time, yoga evolved into a jumble of beliefs, ideas, and techniques that mostly contradicted one another. This Yogic period is characterized by the first ever systematic presentation of yoga, Patanjali’s Yoga-Sûtras. It was composed around the 2nd century and the text talks about the Raja yoga path known as classical yoga, which is organized into an “eight-limbed path.” They contain the stages and steps towards enlightenment or obtaining “Samadhi”.

Patanjali is also considered to be the “Father of Yoga,” and is still a major influence in modern day yoga along with his Yoga-Sûtras. His teachings communicated that people are composed of composite matter (prakriti) and the spirit (purusha). He also believed in the separation of the two in cleansing the spirit.

Post-Classical Yoga Period

Several centuries later, yoga masters came up with a system of practices made to prolong life by rejuvenating the body. Enlightenment was achieved by embracing the physical body, and not the ancient teachings of the Vedas. These yoga masters developed Tantra Yoga using radical methods to cleanse both the mind and the body and break the knots binding us to our physical existence. The discovery of these spiritual-physical links and body-centered practices led to what we now know as western yoga or Hatha Yoga.

By this time, the focus of yoga was on how to accept and live in the moment. By the 1930s, yoga played a big role in the health and vegetarianism movement. In the 1960s, Transcendental Meditation came to be along with the five yoga principles.

To cut the story short, yoga became the popular practice it is today when Indra Devi opened his Hollywood studio back in 1947. It gave many Indian and western yoga masters and teachers an avenue to pioneer in the Hatha Yoga’s popularity we now know.

Types of Yoga

Nowadays, there are different types of yoga one can try. But the options are many and can be downright confusing to choose most of the time. If you are on your own, starting out in yoga is indeed, quite challenging.

Among the first things you need to determine is the type of yoga you want to do.
1. Hatha Yoga – It is a slow-moving class that is excellent for beginners. It teaches the most basic yoga poses and how to breathe as you hold every pose. Most studios refer to Hatha as a gentler form of yoga practice, but if you check out the word Hatha in the Sanskrit language, it actually refers to just about any yoga practice that teaches physical postures or Asanas. Hatha refers to the physical practice of the body balancing these two energies. Overall, the postures are Hatha yoga.
A study published in The Journal of Bodywork and Movement Therapies said that those who did Hatha yoga improved muscle strength, endurance, and flexibility. (1)
2. Vinyasa Yoga – This is a dynamic practice linking breathing and movement in a dance-like manner in order to get your flow. During Vinyasa classes, there is no need to hold the pose too long because the pace is quick. Expect your heart rate to rise in return. Teachers of this class use music to match the beats of each sequence of poses.
It is great for high-intensity interval training (HIIT) lovers who aim to burn more calories over a short period of time. Because the movements are continuous, those who are into running and endurance sports are drawn to practicing this type of yoga.
3. Iyengar Yoga – Precision and detail are the focus here including your body’s alignment in every pose. You’ll require additional yoga materials to pull off this one like blankets, yoga blocks, and ropes or straps. They’re all crucial to let you work a safe and effective range of motion. Not like Vinyasa, you need to hold every posture for a certain period of time. Even if you have tried other types of yoga, it is advised to begin with a level one class to become familiar with the technique.
If you are detail-oriented and concerned about the human anatomy, movement, and form, Iyengar is the best yoga type for you. You can practice it regardless of your age. If you want to do yoga and you have injuries but have your doctor’s approval, Iyengar can definitely help you.
4. Ashtanga Yoga – This type of yoga is an orderly yet challenging way to do yoga. You need to flow and breathe through every pose for building internal heat in all six series of special yoga poses. The difference with this one is that you have to do the same poses every single time either on your own or as specified by a yoga teacher.
The strict routine and guidelines of Ashtanga are perfect for people with type-A personalities and perfectionists.
5. Power Yoga – It’s a Vinyasa style of yoga done vigorously with a strong similarity to Ashtanga. The Yoga teacher is free to decide which yoga poses to try and not just limited to a series of poses.
6. Bikram Yoga – You’ll be sweating a lot as you do all 26 poses along with some breathing exercises within a room that is heated to roughly 105°F with a 40% humidity level. Wherever you go, Bikram yoga is done following the same 90-minute sequence so you know what to expect every time. Don’t stress yourself if you are new to Bikram since it is known that this yoga type is strenuous with the combination of heat and vigorous practice. Make sure you are well-hydrated before starting and rest when needed.
A study on Bikram yoga suggests it promotes musculoskeletal fitness among those who took a specific training stimulus. (2)
7. Hot Yoga – It resembles Bikram because it is also done inside a heated room minus the predictable 26-pose Bikram sequence. If you don’t mind a tough workout and want to sweat it out, register for a beginner-friendly hot yoga class.
8. Kundalini Yoga – This type employs a cult following, thanks to famous celebrities who swear by it. It is far from your average yoga class. It is both mentally and physically challenging and requires you to perform Kriyas. These are repetitive physical exercises done alongside intense breathing exercises with lots of singing, chanting, and meditating. The goal here is to break through your usual internal barriers in order to release the untapped energy found within you, so you can achieve a higher level of self-awareness.
If you are doing yoga to boost your spirituality, Kundalini is something you should try. If you want more than just the usual workout, try Kundalini because it emphasizes the internal aspects of yoga, the importance of meditation, breath work, and spiritual energy.
9. Yin Yoga – This can help you achieve a calm and balanced mind and body that will eventually lead you to your Zen. With Yin Yoga, you are expected to hold a pose for several minutes one by one, unlike Ashtanga that requires quick movements. It is a meditative practice meant to focus on your deeper fascia and connective tissues to restore their length and elasticity.
Yoga props are again needed to help your body achieve the posture rather than consistently engaging or flexing your muscles. Similar to meditation, you may feel anxious at the beginning but you’ll get the hang of it over time.
Yin yoga is great if you want to stretch and unwind. Remember, though, that this type of yoga is ideal for individuals who are highly flexible.
10. Restorative Yoga -This type is the go-to yoga if you don’t want to do much yet still enjoy the benefits of yoga. It is a mellow and slow-moving practice that requires holding the position longer to allow your body to tap your parasympathetic nervous system resulting in a deeper relaxation. Props are likewise necessary to support you in every pose such as bolsters, blankets, and yoga blocks.
Everyone can do Restorative Yoga, especially individuals who have a difficult time slowing down or suffer from insomnia or anxiety. It also works well for recovering athletes.

Yoga Paths

• Raja Yoga is the highest path or the royal path of yoga. Balancing and unifying these different paths is the goal of the Raja yoga system by practicing specific and scientific meditation methods that enable a person to realize, from the start of someone’s efforts, glimpses of the final goal . The intended goal is the conscious union with an inexhaustibly joyful spirit. It’s the path of mind control.
• Hatha Yoga is a group of asanas or physical postures directed to purify one’s body, giving the person awareness and control over his/her internal systems making him/her ready for meditation.
• Mantra Yoga centers a person’s internal consciousness through japa or repeating specific universal root-word sounds that signify a certain aspect of the Spirit.
• Karma Yoga is a form of selfless service to other people as part of your larger Self without any connection to the outcome, including doing all actions with God in mind as the Doer. It’s the path of blissful action.
• Bhakti Yoga is a form of all surrendering devotion allowing a person to see and love each creature’s divinity and everything else, enabling an unceasing kind of worship. It’s the path of devotional bliss.
• Jnana Yoga or philosophy is the yoga path of wisdom. It reiterates the application of discriminative intelligence in achieving spiritual freedom.

The Eightfold Path of Yoga

According to Patanjali, this eightfold path leads everyone to the ultimate goal of the realization of God.

• Yama is moral conduct.
• Niyama is religious observance.
• Asana is projecting the right posture.
• Pranayama is the control of pana, the body’s subtle life currents.
• Pratyahara is internalizing through the withdrawal of the senses from anything that is external.
• Dharana is focused concentration.
• Dhyana is the meditation and the absorption of God’s vast perception among His infinite aspects throughout the universe (Love, Peace, Bliss, Wisdom, Cosmic Light, and Cosmic Sound).
• Samadhi is the super-conscious experience of an individual soul’s oneness with the Cosmic Spirit.

What does Yoga do for your body?

Starting yoga by breathing deeply stimulates the center of our higher thought, the brain’s prefrontal cortex, making you smarter as a result. One study discovered that people got higher test scores after doing yoga for 20 minutes.
The intense focus required by yoga helps calm your amygdala or your brain’s emotional network as well as increase GABA levels, the brain chemicals that make people happy.

Also, the digestive system relaxes because doing yoga calms your breathing that requires focus and accompanying movements. It’s the vagus nerve that communicates yoga’s relaxed and good-vibe feeling to the entire body.
The lungs expand to accommodate belly breaths and the heart can maintain a lower resting heart rate even after your yoga practice.

The adrenal glands limit the production of cortisol, the body’s stress hormone.
In addition to passing along the relaxed vibe to the entire body, the vagus nerve likewise releases more immunity-enhancing cells.

Lastly, even if you are a clumsy person, expect your balance to improve after weeks of doing yoga. Creating and holding the different yoga poses stretches your tendons, muscles, and connective tissues to achieve their full capacity. Your limbs and core become stronger by continually repeating these poses. Moreover, it will harness your flexibility by protecting your muscles and joints from damage.

Health Benefits of Yoga

Immediate health benefits of yoga:

• 20 minutes of Hatha yoga can improve brain function. A study done in June 2007 on Hatha Yoga and its effects on physical fitness revealed that yoga practice can boost muscular endurance as well as improve flexibility, hand-grip strength, and maximum oxygen intake. This particular study likewise revealed that attending two yoga class weekly for eight weeks comprised of 15 minutes warm-up, 10 minutes breath control exercises, 50 minutes asanas or yoga poses, and 10 minutes of the corpse pose reduced body fat percentage, increased forced expiratory volume and that of forced vital capacity. (3)
• Yoga can lower stress levels. A study conducted by the University of California in Los Angeles published just last year discovered the stress-busting capacity of yoga to reduce the activity of inflammation-inducing proteins. The study also found yoga helpful in reducing the stress and anxiety of caregivers of patients with Alzheimer’s and dementia. (4)
• Yoga can likewise alter gene expression. A small Norwegian study revealed the many health benefits of yoga such as the immune cell’s ability to alter gene expression. (5)
• Yoga is great at increasing a person’s flexibility. A study conducted by the Colorado State University which was done recently discovered that Bikram yoga is associated with increased flexibility of the shoulders, lower back, and the hamstring. Contrary to the control group, the subject who did Bikram yoga experienced increased strength and reduced body fat. (6)

Several months later after continued practice, one will experience the following health benefits of yoga.

• Yoga can lower blood pressure. Researchers from the University of Pennsylvania found that yoga can lower the blood pressure of people diagnosed with mild to moderate hypertension than those who signed up for nutrition, walking, and counseling programs. (7)
• Yoga can improve lung capacity. A small study conducted by the Ball State University done in 2000 discovered that doing Hatha yoga for 15 weeks straight increased vital lung capacity pertaining to the maximum amount of air exhaled when a person takes a deep breath. (8)
• Yoga can improve sexual functions. A Harvard study done in 2009 that was later published in The Journal of Sexual Medicine revealed that yoga can boost desire, orgasm and arousal and women’s general sexual satisfaction. CNN also reported several studies published in the Journal of Sex and Marital Therapy indicating that the sex lives of women improve when they are more familiar with their own bodies. (9)
• Yoga can lessen chronic neck pain. The Journal of Pain published a German study which revealed that doing Iyengar yoga for four weeks is great for reducing pain intensity among adults with chronic neck pain. (10)
• Yoga can relieve anxiety. A Boston University study done in 2010 likewise revealed that doing yoga for 12 weeks can increase the brain’s gamma-amino butyric (GABA) levels, thus reducing anxiety. (11)
• Yoga can relieve chronic back pain. West Virginia University researchers discovered that Iyengar yoga is more effective in improving mood and reducing pain than conventional medical treatment. (12)
• Yoga can improve blood sugar levels. Reuters reported about the Diabetes Care study done in 2011 and their findings that doing yoga for three months can lead to a reduced body mass index and ensure that blood sugar levels no longer spike. (13)
• Yoga can improve the sense of balance. The Temple University Study in 2008 revealed that older adults who practiced an Iyengar yoga program had improved balance.

Lastly, here are yoga health benefits if you keep practicing it through the years.

• Yoga can strengthen bones. Dr. Loren Fisherman conducted a pilot study back in 2009 showing that older adults can have improved bone density by doing yoga. A bone mineral density (DEXA) scan baseline was taken before the participants started practicing yoga and before another scan was taken two years later.Results revealed gained bones and nothing was ever lost.Another study conducted at the Temple University suggests that basic yoga moves can help women 65-years old and older prevent falls and improve their walking skills and balance. (14) Also, yoga not only prevents osteoporosis, but improves strength and refines balance too. (15)

• Yoga can maintain a normal and healthy weight. Researchers from the Seattle-based Fred Hutchinson Cancer Research Center discovered a link between weight loss and yoga practice among 15,000 middle-aged adults in excellent health.
• Yoga can reduce the risk of heart disease. Harvard Health Publications revealed that doing yoga reduces a person’s risk of acquiring heart disease like high cholesterol, blood pressure, and blood sugar.

Yoga for Kids

Life is not the same as when most adults were growing up back in the days. Everything is fast-paced now and this has a profound effect on children’s lives. Doing yoga can actually be helpful for them to counter all of life’s stress factors.

Benefits of Yoga for Kids

• Enhances coordination, flexibility, body awareness, and strength
• Improves relaxation, concentration and gives a sense of calmness
• Is an opportunity to play, exercise, and connect deeply with their inner self
• Foster an intimate relationship with surrounding natural world
• Brings an amazing inner light that is natural among children
• Introduces kids to the real meanings of yoga which are expression, union, and honor for oneself and their participation in the delicate web of life

Yoga Poses for Kids

• Airplane pose
• Dragon pose
• Three-legged dog pose
• Snake pose
• Frog pose
• The Warrior Series
• Reverse Warrior pose
• Cat-Cow
• Downward-facing dog
• Tree pose
• Happy Baby
• Sleeping pose

Prenatal Yoga

Engaging in prenatal yoga can help pregnant women deal with the changes happening in their body during the three trimesters of pregnancy. Doing so helps facilitate an easier and normal labor, delivery, and recovery.

Benefits of Prenatal Yoga

• Reduce stress and anxiety
• Improves sleep
• Increase flexibility, strength, and muscle endurance necessary for childbirth
• Reduces nausea, headache, lower back pain, and shortness of breath
• Bond with fellow pregnant women

What happens during Prenatal Yoga?

During a prenatal yoga class, the yogic teacher will be teaching the pregnant woman about:

• Breathing
• Gentle stretching
• Postures
• Cool down and relaxation

What’s the best yoga type for pregnant women?

• Prenatal yoga

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• Hatha yoga
• Restorative yoga

What Yoga to Avoid during Pregnancy?

• Bikram yoga/Hot yoga
• Ashtanga yoga
• Check with your health care physician before taking any type of strenuous exercise.

Special Safety Guidelines for Prenatal Yoga

• Consult your doctor.
• Set realistic goals.
• Stay cool and hydrated.
• Pace yourself.
• Avoid certain yoga postures.
• Do not overdo it.

Six Suggested Prenatal Yoga Poses

• Standing Mountain Pose
• Supported Triangle Pose
• Supported Squat
• Cow and Child’s Pose (Cat/Cow) Sequence
• Belly Breathing

Yoga for Weight Loss

There are studies that prove yoga is an effective weight loss tool as stated earlier in this article. The study researchers reveal that yoga lowers cortisol (stress hormone) levels and boosts insulin sensitivity, which in turn signals the body to burn food as fuel instead of storing it as fat. Now, find out how you can use yoga for weight loss and which yoga poses you can do to lose weight fast.

Standing Asanas

• Half-moon pose
• Warrior pose
• Chair pose
• Tree pose
• Willow pose
• Crescent pose
• Forward Bending pose
• Sun Salutation
• Half Spinal Twist
• Cobbler pose
• Kapal Bhati Pranayam (breathing exercise)

Lying Asanas

• Plank pose
• Sage pose
• Plough pose
• Bridge pose
• Rocking Boat pose
• Hover pose

Yoga for Sciatica

Sciatica has been a nuisance since ancient times. People during the Roman times even used hot coals and leeches to remedy sciatic pain. The Journal of Neurosurgery estimated in 2005 that around 5% of the U.S. adult population suffers from it.
If you are lucky enough to have not yet experienced this, you probably have no idea what sciatica is. Sciatica is pain and tenderness anywhere along the sciatic nerve. We have two, one for every leg and they’re the longest nerves in the body.
The good thing is that yoga can help decrease sciatic pain by doing the following poses:

• Half Spinal Twist
• Simple Seated Twist
• Standing Twist
• Standing Hamstring Stretches
• Modified Cow’s Face Pose
• King Pigeon Hip Stretch

Yoga for Anxiety

Yoga is an excellent stress reliever and is helpful in managing anxiety and depression. The JAMA Internal Medicine published last year revealed the connection of mindfulness meditation in reducing anxiety symptoms.
Moreover, the study indicated that yoga’s mindfulness meditation and breathing exercises done for 20 to 30 minutes daily is the key to alleviating anxiety among people who suffer from anxiety attacks. Because your focus is on the moment, specifically in assuming and holding poses and in your breathing, your mind no longer frets about future worries and concerns, which are basically the cause of your anxiety.

How can Yoga help Anxious and Depressed People?

• Move your body by doing the poses and free your mind of stress.
• Breathe right.
• Meditate for a relaxed mind.
• Stay happy and live in the moment by observing yoga philosophy in your life.
• Pray, keep the faith, and smile.
• Think about how you can help others.
• Recall a similar past scenario and how you overcame your anxiety.
• Be friends with happy people.

Yoga Poses for Anxiety

• Child’s pose
• Tree Pose
• Warrior III
• Headstand
• Legs Up the Wall pose

It’s further supported by a study published in The Journal of Physical Activity and Health where the 20-minute yoga intervention and aerobic exercise boosted mental resources, processed information quickly, and calmed the mind and body by taking away concentration from distracting thoughts. (16)

Yoga for Sleep

Sleep is a necessity, but many times it has become a luxury for many. Getting at least 8 hours of sleep each night is not the norm anymore. Our modern world is full of sleep distractions keeping us up all night even though we are tucked in bed.
If you are suffering from insomnia or any sleep-related disorder that prevents you from getting enough sleep, practice yoga and sleep through the night like the child you once were.
A research study published in Applied Psychophysiology and Biofeedback discovered that practicing yoga helped relieve chronic insomnia. Moreover, a Harvard study revealed that eight weeks of yoga improved the quality of sleep of people suffering from insomnia. (17) Try these yoga poses for sleep and say goodbye to dark under-eye circles and so much more.

• Cat pose
• Forward Bend pose
• Cat stretch
• Child pose
• Butterfly pose
• Legs up the Wall pose
• Corpse pose
• Yoga Nidra

Other Yoga Tips for a Good Night’s Sleep

1. Avoid doing Sudarshan Kriya or Bhastrika Pranayama late in the evening since it will give you much more energy, leaving you restless throughout the night.
2. Do not watch a horror movie at night. Listen to soft instrumental music instead.
3. Establish a sleeping pattern.
4. Think about how your day went. Pray, feel content, and go to sleep feeling happy and relaxed.
5. Tidy your bed.
6. Do not eat after 8:30 pm. Your last meal should be at least a couple of hours before you sleep.
7. Settle any misunderstandings and differences with loved ones or your partner before sleeping.
8. Refrain from taking any stimulants at night.

Yoga for Beginners

What You Need to Start Yoga?

Basically, you don’t need much when starting yoga. Having the following can make practicing easier and more comfortable.

• Yoga Books – e.g. yoga for beginners books
• Yoga DVDs/ CDs – Learn by imitation from different yoga instructional videos and CDs.
• Yoga Music – Playing music while doing yoga will help you focus and relax.
• Yoga Mat – You can start with a classic yoga mat that will serve as a non-slip padded surface for you to practice on.
• Yoga Clothing (Yoga Tops, Yoga Pants, Yoga Shorts) – Wear clothes that are loose or made of stretch material to help you move around with ease.

How to Start Yoga

1. Learn how to breathe. Breathe in and out of your nose into your belly while holding a pose.
2. Start yoga with a brief intention and meditation. Assume an easy pose, focus within you and start meditating after setting a goal or intention.
3. Use beginning level and basic postures. Start with a warm-up sequence before trying a basic yoga pose.
4. End your yoga practice with Shivasana (relaxation pose). End all your yoga practices with a relaxation pose for five to fifteen minutes.
It is normal to feel somewhat awkward when you are just starting but over time and with constant practice, this will pass.

Five Sanskrit Words You Need to Know:

• Yoga is the union of the body, mind, and the spirit.
• Asana means pose.
• Namaste means, “My divine light salutes yours.” Literally, Namaste means “Nama” bow, “as” I, and “te”, you, meaning “I bow to you.”
• Om is the sound of the universe. Chanting “Om” taps into the universe’s ever moving vibration.
• Shanti means peace. Chanting Om and Shanti thrice means peace of the body, mind, and speech.

General Yoga Practice Guidelines

These are the do’s and don’ts of doing yoga:

• Yoga is contraindicated among the following:
  • Pregnant women (consult with doctor for difficult poses)
  • Menstruating
  • Those with high blood pressure
  • Those with neck, shoulder, and knee injuries
  • Any medical condition that may be exacerbated by certain poses Always check with your doctor before starting.
• Modify your body postures to achieve your goal.
• Moderate the intensity level. Start slowly until you are familiar with the alignment of postures.
• Choose easy postures first.
• Determine the duration of the practice. Do yoga once to six times a week anywhere between 15 to 90 minutes depending on your goals, schedule, and ability.
• Wear comfortable clothing, but tights work best because you are free to move around.
• Refrain from eating one to three hours before doing yoga and only drink small amounts of water before starting your practice.

Yoga Breathing Exercises: Breathing in Poses

Breathing is crucial for achieving a calm and relaxed body. Learn to breathe in poses. These Pranayamas or breathing techniques depend on your goal and the pose you are assuming.

• Dirga Pranayama is ideal in most poses. Breathe actively into the chest in chest opening poses and breathe into the belly in belly down poses.
• Ujjiaj Pranayama increases focus and endurance during strength building poses.
• Kapalabhati Pranayama strongly activates the body’s Prana to intensify the holding of a particular pose.

A 2009 study done by the Annals of the New York Academy of Science discovered that yoga breathing (Pranayama) can reduce stress and help bring the mind to the present. Yoga breathing induces stress resilience and is helpful for treating anxiety, depression, post-traumatic stress disorder, and it helps people who have been victims of a mass disaster. (18)

Six Yoga Stretches to Awaken you

A study published in The Journal of Alternative and Complementary Medicine suggests that yoga has the same benefits as exercise and is good for people’s health in many ways. (19)
Doing these six yoga poses can help wake you up in the morning, so you are ready to take on the day. Take the time to inhale and exhale slowly for a couple of minutes before breathing and settling into the yoga pose. Hold each yoga stretch for two full breaths. If you are short on time, do poses alternately, so practice 1, 3, and 5 today and poses 2, 4, and 6 the following day. You can learn how to do all the poses by doing a quick search on the Internet.

• Spinal Stretch
• Cat Tilt
• Puppy Dog
• Lunge
• Runner’s Stretch
• Triangle Pose

Yoga Poses by Type

These are the main types of yoga poses:

• Balancing yoga poses
• Arm balance yoga poses
• Binding yoga poses
• Core yoga poses
• Chest opening yoga poses
• Forward bend yoga poses
• Restorative yoga poses
• Hip opening yoga poses
• Inversion yoga poses
• Standing yoga poses
• Seated yoga poses
• Strengthening yoga poses
• Twist yoga poses
• Yoga backbends

Yoga Poses for Two People

Even though yoga is mostly a personal activity and even though most classes are in groups, you can also do poses with another person. These partner poses are best for lovers or close friends. Again, you’ll see for yourself how these yoga poses are done by doing a quick search on the World Wide Web.
1.Arching Heart – This helps increase your spine’s flexibility and overwhelms your heart with a light and happy feeling.
2. Double Standing Forward Bend – It is excellent for stretching the hamstring.
3. Double Down Dog – It provides a nice lower-back release for the person below as well as deepen the hamstring muscles. Also, the person on top can hone their upper body strength.
4. Down Dog Bow – The person below can benefit from the heavy weight on the hip while the person above can enhance their spine’s flexibility.
5. Double Sandwich – It is a very intense yoga pose that will boost both people’s strength and endurance.
6. Double Wide Boat – Deepen the stretch of the hamstrings while simultaneously working your core.
7. Child’s Pose Lounge – This is a relaxing yoga pose meant to stretch the lower back including the chest, arms, and abs of the person above.
8. Double Gate – This is great for stretching the sides and working the core.
9. Down Dog Scorpion – Enjoy a deep hamstring stretch for the person on top and the arching of the spine of the person below.
10. Flying Bow – This is a kind of backward flying pose where the back of the person on top faces their partner.

Doing these partner poses can help improve your relationship with your partner and bring you closer than ever. It’s a great medium for deepening intimacy and for building stronger bonds and connections among people.

Two people may have indifferences at times, but doing partner yoga poses will help them communicate better and set these differences aside while achieving a common goal, the pose. You rely on one another to do every single pose you hold.

Yoga Instructor Certification: How to Become a Yoga Teacher

In the U.S., the Yoga Alliance is a nationally recognized institution but is not considered to be a sanctioned governing body that oversees unofficial training courses.
Two Levels of a Yoga Alliance Registration

• 200-hours
• 500-hours

Both refer to the duration of the program. The minimum training is the 200-hour registration. You can continue with the 500-hour training after years of working as a yoga instructor to further your chosen career.
Registered Yoga Teachers (RYT) can be used by individuals who have completed the 200-hour training program after their names.
Experienced Registered Yoga Teacher (E-RYT) are yoga teachers who have teaching experience and additional qualifying training.
Most yoga studios offer their own yoga teacher-training programs. If you have practiced with different types of yoga, you’ll have more choices on what to train for but before signing up, make sure the program is registered with the Yoga Alliance.

Other Factors:

• Cost – You’ll pay over $3,000 for a single program.
• Schedule – Different programs vary in schedule. Some last six months to one year because they only meet on weekends or in the evenings. Others are intensive and last a couple of months at the most.
• Personality – Get trained by head yoga teachers you like working with to enjoy every minute of your training program.

According to the Yoga Alliance, one can become a Registered Yoga Teacher (RYT) if they have completed training and have gained teaching experience that meets the Yoga Alliance Registry Standards. In order to qualify, an RYT must undergo training with a Registered Yoga School (RYS).

Benefits of Becoming a Registered Yoga Teacher

• It is a globally-recognized credential.
• Be listed on the Yoga Alliance RYT directory.
• Gain access to free and live online workshops.
• Be alerted on Yoga Alliance’s different advocacies.
• Get invitations to various community events.
• Discounts on different products and services
• Insightful publications

RYT Requirements

• Get training at a registered yoga school (RYS) in any of the 200-hour or 50-hour training levels.
• Pay the applicable RYT fees
• Review your training from the RYS

Conclusion

You may have started reading this article with doubts about yoga, but all those worries and questions have eased after reading. Like any other practice, it has its pros and cons, but the health benefits of yoga far outweigh its cons.
It won’t hurt if you give it a try for whatever reason. Any reason that makes you get up and move around is good enough, but practicing yoga gives you more than just that. As you probably know by now, yoga is not limited to your physical being, but focuses on the mental, emotional and spiritual as well. It is a versatile and holistic practice that will surely do many of us good when done right.
Try yoga now and start living in the moment with a calm and happy perspective. Life is all about living in the moment. That’s what yoga teaches us. It teaches us to learn from our past mistakes, enjoy the present, and prepare and be optimistic for the future. Anything that survives for centuries is surely good for us just like yoga.

Other Sources
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