Yoga 101: Why It’s Important
What is yoga?
Yoga is a physical, mental and spiritual practice that originated in ancient India. First codified by the sage Patanjali in his Yoga Sutras around 400 C.E, the practice was in fact handed down from teacher to student long before this text arose. Traditionally, this was a one-to-one transmission, but since yoga became popular in the West in the 20th century, group classes have become the norm.
The word yoga is derived from the Sanskrit root yuj, meaning “to yoke,” or “to unite”. The practice aims to create union between body, mind and spirit, as well as between the individual self and universal consciousness. Such a union tends to neutralize ego-driven thoughts and behaviours, creating a sense of spiritual awakening.
Yoga has been practiced for thousands of years, and whilst many different interpretations and styles have been developed, most tend to agree that the ultimate goal of yoga is to achieve liberation from suffering. Although each school or tradition of yoga has its own emphasis and practices, most focus on bringing together body, mind and breath as a means of altering energy or shifting consciousness.
DOWNLOAD MY FREE E-BOOK FOR MORE WELLNESS & NUTRITION TIPS!
History of yoga
The origins of yoga are shrouded in the mists of time. The ancient wisdom known as "the supreme science of life" is believed to have been revealed to the great sages of India several thousand years ago. Yoga is an ancient system of physical and mental practices that originated during the Indus Valley civilization in South Asia. The fundamental purpose of yoga is to foster harmony in the body, mind, and environment.
Yoga professes a complete system of physical, mental, social, and spiritual development. For generations, this philosophy was passed on from the master teacher to the student. The first written records of the practice of yoga appeared around 200 BC in Yogasutra of Patanjali. The system consisted of the eightfold path or Asthangayoga.
In the West, several schools of yoga are popular and use some or all limbs of Asthangayoga described by Patanjali. The eight limbs are as follows:
-
Yama: rules for successful living in society
-
Niyama: techniques for managing and purifying self
-
Asaana: posture techniques for physical and mental balance (what most people think of as yoga)
-
Pranayama: breathing techniques for physical and mental balance
-
Pratiyhara: techniques for detaching the mind from the senses for mental balance and calm
-
Dharana: concentration techniques for mental balance and calm
-
Dhyana: meditation techniques for mental balance and calm
-
Samadhi: ultimate advanced meditation techniques and psychic procedures attained after regular practice for universal consciousness
The process involves the arousal of the Kundalini Shakti, or serpent power, believed to be located at the base of the human spine. As one practices the various techniques, this power/latent energy rises through a series of centers or Chakras corresponding to various endocrine glands.
When this power reaches the highest center, which is associated with the hypothalamus gland regulating the hormonal secretion of the endocrine system, control over the hypothalamus results.
In this way, secretion of hormones from various endocrine glands can be regulated. This mechanism may explain the importance of yoga as a stress management technique.
Modern yoga
Several schools of yoga exist and use all or some of the eight limbs. The traditional practice of yoga was quite rigorous. A lifelong devotion to the practice and adherence to strict sacrifices was expected. Later-age yoga teachers have modified the techniques, and various paths emerged:
-
Bhakti yoga: the path of devotion
-
Gyana yoga: the path of knowledge
-
Raja yoga: the path of wisdom to self-realization and enlightenment
-
Karma yoga: the path of action
Other techniques such as hatha yoga - path of physical self-discipline, mudra yoga - the path of channeling life force, and chakra yoga - the path of energy forces, have also gained popularity.
Today, many schools of yoga have simplified the techniques and made them easy to practice for working people.
Types of yoga
Modern yoga focuses on exercise, strength, agility, and breathing. It can help boost physical and mental well-being. There are many styles of yoga. A person should choose a style based on their goals and fitness level. Types and styles of yoga include:
Ashtanga yoga
This type of yoga practice uses ancient yoga teachings. However, it became popular during the 1970s. Ashtanga applies the same poses and sequences that rapidly link every movement to breath.
Bikram yoga
People practice Bikram yoga, also known as hot yoga, in artificially heated rooms at a temperature of nearly 105F and 40% humidity. It consists of 26 poses and a sequence of two breathing exercises.
Hatha yoga
This is a generic term for any type of yoga that teaches physical poses. Hatha classes usually serve as a gentle introduction to the basic poses of yoga.
Iyengar yoga
This type of yoga practice focuses on finding the correct alignment in each pose with the help of a range of props, such as blocks, blankets, straps, chairs, and bolsters.
Kripalu yoga
This type teaches practitioners to know, accept, and learn from the body. A student of Kripalu yoga learns to find their own level of practice by looking inward. The classes usually begin with breathing exercises and gentle stretches, followed by a series of individual poses and final relaxation.
Kundalini yoga
Kundalini yoga is a system of meditation that aims to release pent-up energy. A Kundalini yoga class typically begins with chanting and ends with singing. In between, it features asana, pranayama, and meditation that aim to create a specific outcome.
Power yoga
In the late 1980s, practitioners developed this active and athletic type of yoga based on the traditional Ashtanga system.
Sivananda
This system uses a five point philosophy as its foundation. This philosophy maintains that proper breathing, relaxation, diet, exercise, and positive thinking work together to create a healthy yogic lifestyle. People practicing Sivananda use 12 basic asanas, which they precede with Sun Salutations and follow with Savasana.
Viniyoga
Viniyoga focuses on form over function, breath and adaptation, repetition and holding, and the art and science of sequencing.
Yin yoga
Yin yoga places its focus on holding passive poses for long periods of time. This style of yoga targets deep tissues, ligaments, joints, bones, and fascia.
Prenatal yoga
Prenatal yoga uses poses that practitioners have created with pregnant people in mind. This yoga style can help people get back into shape after giving birth, and support health during pregnancy.
Restorative yoga
This is a relaxing method of yoga. A person spends a restorative yoga class in four or five simple poses, using props such as blankets and bolsters to sink into deep relaxation without exerting any effort when holding the pose.
Benefits of yoga
Better body image
Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance.
Yoga studios typically don't have mirrors. This is so people can focus their awareness inward rather than how a pose — or the people around them — looks. Surveys have found that those who practiced yoga were more aware of their bodies than people who didn't practice yoga. They were also more satisfied with and less critical of their bodies. For these reasons, yoga has become an integral part in the treatment of eating disorders and programs that promote positive body image and self-esteem.
Becoming a more mindful eating
Mindfulness refers to focusing your attention on what you are experiencing in the present moment without judging yourself. Practicing yoga has been shown to increase mindfulness not just in class, but in other areas of a person's life.
Mindful eating has been described as a nonjudgmental awareness of the physical and emotional sensations associated with eating. Mindful eating can also be measured through these behaviors:
-
Eating even when full (disinhibition)
-
Being aware of how food looks, tastes and smells
-
Eating in response to environmental cues, such as the sight or smell of food
-
Eating when sad or stressed (emotional eating)
-
Eating when distracted by other things
Practicing yoga helps you be more aware how your body feels. This heightened awareness can carry over to mealtime as you savor each bite or sip, and note how food smells, tastes and feels in you mouth.
A boost to weight loss
People who practice yoga and are mindful eaters are more in tune with their bodies. They may be more sensitive to hunger cues and feelings of fullness.
Researchers found that people who practiced yoga for at least 30 minutes once a week for at least four years, gained less weight during middle adulthood. People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating.
Enhancing fitness
Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person's exercise capacity.
Researchers studied a small group of sedentary individuals who had not practiced yoga before. After eight weeks of practicing yoga at least twice a week for a total of 180 minutes, participants had greater muscle strength and endurance, flexibility and cardio-respiratory fitness.
Health benefits of yoga
The benefits of various yoga techniques have been professed to improve body flexibility, performance, stress reduction, attainment of inner peace, and self-realization. Yoga has been advocated as a complementary treatment to aid healing of several ailments such as coronary heart disease, depression, anxiety disorders, asthma, and extensive rehabilitation for disorders including musculoskeletal problems and traumatic brain injury.
If you practice yoga, you may receive these benefits:
Physical
-
Improved body flexibility and balance
-
Improved cardiovascular endurance (stronger heart)
-
Improved digestion
-
Improved abdominal strength
-
Enhanced overall muscular strength
-
Relaxation of muscular strains
-
Weight control
-
Increased energy levels
-
Enhanced immune system
Mental
-
Relief of stress resulting from the control of emotions
-
Prevention and relief from stress-related disorders
-
Intellectual enhancement, leading to improved decision-making skills
Spiritual
-
Life with meaning, purpose, and direction
-
Inner peace and tranquility
-
Contentment
A word of caution about the incorrect practice of yoga is necessary at this point. With the many benefits may come injury for new practitioners of yoga or those doing it without proper instruction. Consider taking a yoga class with an experienced instructor if you are relatively new to practicing yoga.
**********
Yoga is an ancient practice that has changed over time. Modern yoga focuses on poses designed to stimulate inner peace and physical energy. Ancient yoga did not place as much emphasis on fitness. Instead, it revolved around cultivating mental focus and expanding spiritual energy. There are many different types of yoga available. The style a person chooses will depend on their expectations and level of physical agility. Yoga can help support a balanced, active lifestyle.
Extra tips for yoga
-
Yoga has long been known to lower blood pressure and slow the heart rate. A slower heart rate can benefit people with high blood pressure or heart disease, and people who've had a stroke.
-
You may feel less stressed and more relaxed after doing some yoga. Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.
-
Yoga also helps your body awareness. That helps you notice more quickly if you're slouching or slumping, so you can adjust your posture.
